the push too 330

SATURDAY
ARMS CHEST DELT CALVES

TRICEP
pushdown both rope 3x15 21-26-26kg
pushdown close bar 3x15 26-23-23kg
rope overhead both arms 3x15 14-14-10kg
pushdown bar long 3x15 23kg
reverse bar long 3x15 23kg
cable overhead 1 arm 3x15 7.5kg
dip machine pull up 3x15 66kg

BICEP
cable curl behind 3x15 10kg
high cable curl 3x15 5.3-7.5-7.5kg
concentration curl cable 3x15 5.2kg
pulldown 3x15 52kg
preacher hammer bench close 3x15 12kg
preacher machine 3x15 32kg

CHEST
pin press 2x15 66kg drop set
pin fly 3x15 86kg
close grip smith 2x15 40kg
smith wide 3x15 40kg

DELT
db rear delt 3x15 20-22-
pec dec rear delt trap 6x15 73kg
db side raise on seat 3x15 12kg
front raise bar 3x15 35kg
upright row 3x15 35kg

FOREARM
bar on pulldown 5x15 42kg
reverse db 5x15 14kg

CALVES
pin 6x20 100kg

took 2 dbol pre and wow felt skin bursting pumps in bicep mostly bicep but everything else crazy pump too weight again looks like nothing but will progress it up

Starting weight 265lbs would like to be mid 280s by July but hold it here I think

Photos tonight with monstro on vest 🥲 it pushed me hard but little sad after

What time is it ?
“It’s vein o’clock !!!”
Loooking absolutely jacked bro

MONDAY
-BACK TRAP TRICEP

BACK TRAP TRICEP
behind pulldown 3x15 66kg
pulldown front 3x15 52kg
rope 3x15 21kg
cable pulldown 3x15 26kg
close grip pulldown low back 3x15 45kg
reverse easy bar cable row 3x15 44-44plus 10kg
db pullover 2x15 34-40kg
v bar pulldown low back focus 2x15 45kg
Bar upper back 3x15 45kg
machine pin lower focus 2x15 52kg
bb row 2x15 120kg
Dorian dead 2x15 120kg


TRAPS
pec fly 3x15 64kg
Cable shrug 3x15 30kg
y raises on incline 2x15 12kg

TRICEP
1 arm behind cable 3x15 14kg
1 arm cable 3x15 5.7kg
rope behind 3x15 14kg
V pushdown back on machine 3x15 57kg
super ^pushdown pull up machine 3x15 50kg pushdown pushdown 3x15 23-30-30kg
db kick back 2x15 14kg

The goal is too slowly progress weight up from here the higher rep is far superior and the pumps are absolutely crazy since adding the extras in dbol big nd full even eating my jaw gets pumped lol not had this but loving it energy good hunger very high

No real joint pain tendon healed fully in knee which is unbelievable

emperorcaliano wrote:What time is it ?
“It’s vein o’clock !!!”
Loooking absolutely jacked bro

Haha I love that bro really appreciate it 🙏

TUESDAY
CHEST DELTS BICEP

CHEST
db incline 3x15-8-34kg 40-50-34kg
db flat 3x12-10-19 36-42-42kg
incline db fly 3x12 24kg
high incline smith 2x10-8 80-100kg
plate press 2x15 60kg
machine fly 3x12 45kg
dip machine 2x12 91kg
fly cable 4x15 17kg
low pec fly 4x15 10kg

first set work up heavy then drop back down
smith progress up in weight
db fly progress up in weight


DELTS
side raise standing cable 4x15 5.2kg
rope rear 3x15 21-26-26kg
^superset pulldown 3x15 39-45-45kg
front raise cable 3x15-12-12 7.5-10-10kg
rear delt cable bent 3x15-12-12 10-12.5-12.5kg


BICEP
db seated curl 3x15-12-12 12-16-16kg
db over preacher 2x12 20kg
hammer rope 3x29 17.5kg
preacher machine 3x15 36kg
hammer rope 3x12 17.5kg

Very good session pump is unbelievable now feels so tight now going too increase weight up now as feeling strong but form being key I’m going too now try different rep range again 15-12-10-8

Did legs tonight with big John put me through a brutal workout was a crazy good session but had the dbol low back pumps lol

knee is healed all them 12 years of issues gone bpc into the tendon is a miracle no more inflammation can kill legs like normal couldn’t be happier

Rest tomorrow back at it again

MONDAY
CHEST DELTS BICEP

CHEST
close grip plates 2x12-8 120-140kg
db flat 2x10-8 46-50kg
db incline 2x12-10 42-46kg
incline db fly 2x10 28kg
flat db fly 2x10 28kg
high incline smith pec deltoid 2x8 80kg
flat wide smith 2x17-15 80kg
machine fly 3x12 68-73-73kg
dip machine 2x15 76kg
fly cable 2x15 19-21kg
low pec fly 2x15 14kg
dip machine 2x15 91kg

DELTS
side raise standing cable 3x15 5.2kg
rope rear 3x15 32kg
bar 2x12 43kg
front raise cable 2x12 10kg
rear delt cable high 3x12 10kg


BICEP
hammer rope 2x15-12 30-35kg
db seated curl 2x8 18kg
spider curl easy bar 3x12 10kg < best movment
^superset db back on wall
preacher machine 2x15 36kg

Good start to the week now focus progress again on weigh resting 3 minutes on main movment still very slow control

THURSDAY
BACK TRAP TRICEP

BACK TRAP TRICEP
Rope 4x10 17kg
cable row 1 hand reverse 3x12 21-26-32kg
behind pulldown 3x10 59-66-73kg
pulldown front 3x10 59-59-66kg
close grip pulldown 3x10-8 45-52-52kg
reverse seated row low lat 3x10 36kg
pin upper back 3x10 66kg
hypers 2x15

TRAPS
pec fly 3x15 64kg
Cable shrug 3x15 30kg
y raises on incline 2x15 12kg

TRICEP
1 arm behind rope cable 3x10 14-17-19kg
2 hand rope behind 3x12 21-23-23kg
bar pushdown 3x12-10 23-26-32kg
^superset rope 3x10 7.5kg
kick back cable 3x12 7.5kg

Great session tonight got little niggle in right shoulder but it will heal it’s the only issue left I need to fix shooting bpc into the tendon

SATURDAY
LEGS

HAMS
lying ham 3x12 32-36-41kg
standing ham on lying 3x10 32kg
standing ham on ext 3x10 32-39-45kg

Abductor 3x12 104kg
adductor 3x20 104kg

Quad focus
leg ext 3x15 66-79-79-86kg

Leg press
^upper close 2x15 300kg
^lower legs close 2x15 150-200kg
wide stance 2x15 200kg

Bulgarians on plank 2x15 12kg


Calves
Smith 4x15

GLUTES
glute bridge smith 3x12 90kg
db in between leg 2x12 30kg
db stiff 2x12 30kg

Amazing session and go finally have zero knee pain it’s amazing my shoulder is 95 healed too bpc157 crazy at healing

MONDAY
CHEST DELTS BICEP

CHEST
plate press close 3x12 60-80-100kg
machine fly 3x12 64kg
upper pec shoulder machine 2x10 60-80kg
dip machine 3x12 73kg
cable crossover 3x12 16kg


DELTS
side raise standing cable 3x15 5.2kg
rope rear 3x15 32kg
rear delt cable high 3x12 10kg


BICEP
seated db curl arm back on preacher 3x10 14kg
hammer rope 3x15 35kg
spider curl easy bar 3x12 20kg
preacher machine 3x12 36kg

Great session again
Weight is 281lbs I’d like to hit 290s by July even 300 but hold here I don’t see a point going past this unless it’s good weight

THURSDAY
BACK TRAP TRICEP

BACK
Pull up assisted 3x15-10-8 23kg
pulldown reverse grip 2x12-8 66-86kg
behind pulldown 2x12 73-79kg
close grip back behind low back 2x10 52kg
easy bar pull over 2x10 25kg
seated row reverse 2x12 43kg
cable row 1 hand reverse 2x12 30kg
cable 2 hands pull down 3x12 26kg
bb row bent over low 2x12 100kg
pin upper back 2x10 73kg
hypers 3x12 25kg

TRAPS
plated chest trap middle back 3x12 30kg
pec fly 3x15 64kg
Cable shrug 3x15 30kg
y raises on incline 2x12 12kg

TRICEP
pushdown bar 2x12 35-44kg
1 arm behind rope cable 2x8 14kg
2 hand rope behind 2x12 42kg
kickback cable 3x12 7.5kg
Pin machine skull 3x12 66-86-91kg

Great session pump was unreal shoulder fully healed too no more issues so very happy things are all healed up

DarrenW29 wrote:MONDAY
CHEST DELTS BICEP

CHEST
plate press close 3x12 60-80-100kg
machine fly 3x12 64kg
upper pec shoulder machine 2x10 60-80kg
dip machine 3x12 73kg
cable crossover 3x12 16kg


DELTS
side raise standing cable 3x15 5.2kg
rope rear 3x15 32kg
rear delt cable high 3x12 10kg


BICEP
seated db curl arm back on preacher 3x10 14kg
hammer rope 3x15 35kg
spider curl easy bar 3x12 20kg
preacher machine 3x12 36kg

Great session again
Weight is 281lbs I’d like to hit 290s by July even 300 but hold here I don’t see a point going past this unless it’s good weight

Jeezzzzz brother, arm is twice the size of my head, full machine mode ON !!! '🏼'🏼'🏼

FRIDAY
DELT CHEST BICEP

DELT
rope rear 3x12 30-44-44kg
high cable 3x12 10kg
cable side raise 3x12 5.2kg
side raise db chest on seat 3x10 14kg
behind smith 3x10 60kg
front raise bb 2x12-10 40-50kg
upright row bb 3x12 50kg
behind neck smith 2x12 60-80kg
rear delt pec deck 3x12 79kg


CHEST
high incline pec delt smith 2x10 80-100kg
slight incline smith wide 2x8 100kg
pec dec fly 3x10 100kg
low pec fly 3x10 14kg

BICEP
cable curl 3x10 14kg
spider curl 3x10 20kg
hammer on preacher 3x8 14kg
^superset rope 3x10 17kg

SATURDAY
LEGS

HAMS
lying ham 3x12-12-8 50-64-77kg
standing ham on lying 3x10 36-36-41kg
standing ham on ext 3x12-10 45-45-52kg

Abductor 3x12 104kg
adductor 3x15 104 plus 20kg

QUAD
leg ext 3x15 86-86-93kg

LEG PRESS
^upper close 2x15 350-400kg
^lower legs close 2x15 250kg
Toes outward 2x15 250kg

Bulgarians on plank
2x15 16-22kg

CALVES
Smith 3x15 40-40-60kg

GLUTES
glute bridge smith 3x12 90kg
db in between leg 2x12 50kg
db stiff 2x12 40-50kg

Ridiculous session tonight loved it legs feeling great knee is amazing no pain nothing healed definitely so happy now to build monsters

emperorcaliano wrote:Jeezzzzz brother, arm is twice the size of my head, full machine mode ON !!! '🏼'🏼'🏼

Thanks a lot mate really appreciated

MONDAY
CHEST DELTS BICEP

CHEST
plate press close 3x10-10-8 120-140-160kg
db flat 2x8 50kg
machine fly pad behind back 3x12-10 68kg
smith slight incline 2x12-10-8 80-100-120kg
dip machine 3x15-12-10 73-82-91kg
shoulder plated upper pec delt 2x8 80kg
cable crossover 3x12 14kg
low pec fit 3x12 12kg


DELTS
side raise standing cable 3x15 5.2kg
rope rear 3x15 32kg
rear delt cable high 3x12 10-12.5-12.5kg
^superdet machine pec dec 59kg 12


BICEP
rope 2x10 35kg
seated db curl 2x10 20kg
spider curl easy bar 3x12 10kg
preacher machine 5x12-10 36kg

Very good session pump was intense now focus get stronger foods 6500 but have to cut bread out way to bloated in the stomach

TUESDAY
BACK TRAP TRICEP


BACK

Pull up assisted 3x12 23kg
cable 1 hand reverse 3x10-8 35-35-44kg
pulldown cable both hand high up 3x12 23kg
behind pulldown 3x12-10 73-86-86kg
pulldown reverse 2x10 73kg
pullover rope 3x10 23kg
close grip low back 2x8 59kg
bb row 2x10 120-140kg
seated row reverse 2x10 53kg
upper back bar 2x10 45kg
hypers 3x12 25kg

TRAPS
plated chest trap middle back 3x12 40kg
pec fly 3x15 64kg
Cable shrug 3x15 32-44-44kg
y raises on incline 2x12 12kg

TRICEP
pushdown bar 3x15 30kg
1 arm cable 3x10 ^superset
1 arm behind rope cable 3x8 14-17.3-19kg
kickback cable 3x12 7.5kg
Tricep extension pin 3x12 64kg

Another great session but the volume is just way to high now I feel like I need to reduce it

FRIDAY
LEGS

HAMS
lying ham 3x12-10-10 64kg
standing ham on lying 3x12 45-50-50kg
standing ham on ext 3x12 45kg

Abductor 3x12 104kg
adductor 3x15 104kg

QUAD
leg ext 1 leg 3x15 39-39-45kg

HACK
2x12 160 back off 120kg

LEG PRESS
^upper close 2x15 200kg
^lower legs close 2x15 200kg
Toes outward 2x15 200kg

CALVES
Smith 3x15 50kg

GLUTE HAM
db stiff 2x12 40kg

legs are fried but definitely going to swap it around ham day quad day it’s too taxing now