the push too 330

MONDAY
CHEST DELTS BICEP

CHEST
smith flat wide 3x20-16-10 80-100-120kg
smith high pec delt tie in 3x12 80kg
db pull over 3x12 40kg
machine fly 3x12 92kg
pin press 2x10 66kg
dip machine 2x12 68-77kg
machine fly pad behind back 3x10 91kg
dip machine 2x10 36kg
low pec cable 3x10 14kg



DELTS
db rear 3x12 20-28-30kg drops
rear delt cable high 3x12 7.5kg
side raise standing cable 3x12 5.7kg
front raise cable 2x8 10kg
rope rear 3x12 26kg



BICEP
db curl 3x12 14kg
hammer cable to chest 3x10 10kg
spider curl db 3x10 18kg
preacher machine 3x20 50kg

Good session but reducing weight and still feel the little pec strain but grip was closer to take load of it

WEDNESDAY
BACK
pull up assisted 3x10 23kg
pulldown with cable 3x8 73-79-79kg
smith 1 arm row 2x10 40kg
smith row dead stop 2x8 120kg
pullover cable 3x12 23kg
pin machine 1 arm row cable 2x10 86kg
seated row 2x10 63kg


TRAPS
plated chest trap middle back 2x12 70kg
upright row 3x12 23kg
smith shrug 2x12 120kg

TRICEP
jm smith 2x8 50kg
close grip slight incline 2x8 80kg
easy bar cable behind 3x8 32kg
pushdown 3x10 32kg
1 arm cable behind 2x10 12-14kg
kickback cable 3x8 7.5kg

have to increase food now 8500 weights not been moving at all

FRIDAY
DELTS CALVES

DELT
smith press 2x12-10 80-100kg
smith behind 2x12 60-70kg
rope seated rear delt 3x15 20kg
cable high rear delt 3x10 5.2kg
cable side raise 3x10 5.2kg
front raise cable 2x8 10kg
upright row bb 3x10 60kg
chest on seat side raise 3x10-8 16kg
rear delt pec deck 2x12 73kg
pin delt press 2x10 ^superset 50kg

pin calves
4x15 66kg

foods dropped to 6500 blood sugar was sky high and wasn’t using it not chasing scale and going by mirror only

Took a week off hurt back foam rolling so learned my lesson and fixed sugars as it was high but back at it today starting with back a solid workout lowered food too but now back up on 7k but will cycle calories carbs now

'Ready to keep growing'

TUESDAY

CHEST DELT BICEP

CHEST
seated pin press 2x12-8 100-120kg
slight incline smith neck 3x8 80kg
incline plate press 3x10-8 80-120-120kg
fly seated cable 3x10-8
fly low pec pin 3x10 70kg
pin dip 3x10 80-90-100kg

DELT
side raise db 3x12 15kg
rear delt cable 3x15 33
front raise db 3x12 15kg

BICEP
hammer curl db 3x10-10-8 30-40-40kg
spider 3x12 14kg
preacher 3x12 40kg

CALVES
standing 4x15 40kg

Such a great session went to flex unit gym total amazing best gym in Scotland so much choice of equipment hard too choose

LEGS
HAMS
lying ham 3x8 68kg
standing ham on lying 3x10 32-36-36kg
standing ham on ext 3x10 32kg

Abductor 3x12 104kg
adductor 3x10 70-84-90-90kg

Leg ext 1 leg 2x10 45kg complete failure

LEG PRESS
1 leg press 2x10 70-100
legs close 2x15 250kg back off

Sissy 2x10 20kg


CALVES
Smith 3x15 80kg

GLUTES
db in between leg 3x10 50kg
smith stiff 2x10 80kg

2 week off legs was tough but brilliant legs destroyed

- [ ] FRIDAY FLEX UNIT GYM

DELTS ARMS

DELTS
plate shoulder press 2x10-8 120-140kg
side raise pin 3x15 35-45-45k-45kg
rear deltoid pec dec 3x10-8-8 87kg
upright row bar 3x10
side raise cable 3x12 5.2kg
db rear 3x10 30kg

TRICEP
pushdown 3x12 70kg
behind pin machine 3x10 20-20-25
machine pin pushdown 3x10 80kg
rope 3x10 7.5kg
cable 1 arm 3x10-9 7.5kg

BICEP
hammer 3x8 40-30-30kg
preacher curl 3x10 10 on stack
dumbbell curl outwards 3x12 15kg


TRAP
plated shrug 3x12 120kg

- [ ] SATURDAY FLEX UNIT GYM

CHEST BACK

CHEST
cable fly seated 2x15-9 pin-8-9
plate press incline 2x9-7
pin chest 2x12-10 full stack
plate incline fly 3x10 40kg
decline lower chest pin 3x10 80-120-120kg

BACK
seated plate press 2x10 80kg
pulldown 2x10 110kg
Upper back cable row 2x10 43-54kg
machine pin 2x10 130kg
pullover machine 3x15-10-8 90-100-100kg

CALVES
pin 3x12 full stack

LEGS FLEX UNIT GYM

HAMSTRINGS
standing ham 3x12 on stack 5-7-7
seated ham 3x8 on stack 4
lying ham 2x10 60kg

QUAD
leg ext 3x10 40kg
superset^ 2x12 hack machine 120-160kg
hip press 2x15-12 160-200kg
1 set Dorian hack 2-plus 10kg

ADDUCTOR
3x10 80kg

CALVES
standing 2x10 full stack

Best gym over ever used truly unbelievable
Thanks again bigdaddy mts family

CHEST BICEP

CHEST
Pec deck 3x8 92kg
plate press decline 3x10-8-8 120-140-140kg
plate press incline 3x8 120kg
plate incline fly 3x10-8-8 40-60-60kg
pin lower pec fly 3x10 70kg
pin press 3x10-8-8 full stack
dip 3x8 70kg

DELTS
plate shoulder press 2x10 80kg
side raise pin 3x10 45kg
rear deltoid pec dec 3x10 70kg
cable rear 3x12 5.2kg
upright row bar 3x10 50kg
side raise cable 3x12 5.2kg
front raise 2x10-8 25kg

BICEP
db curl 3x10 20kg
hammer 3x10-10-8 30-40-45kg
preacher curl 3x10 8-10-10 on stack



WEDNESDAY - SATURDAY
BACK TRICEP TRICEP


iso lateral row 3x10 88-99-110 on stack
pulldowns plated 3x10 80kg
seated row 3x10 43-559-59kg
pulldown cable 3x10 62kg
seal row 2x10 40kg
Chest supported row (prime) 3x10 65-85-105kg
pullover machine 2x10 100kg


Shrug plated 3x10

TRICEP
pushdown 3x10-8 70kg
behind pin machine 2x10-8 30-35kg
machine pin pushdown 3x10 80kg
rope 3x10 7.5kg
cable 1 arm 3x10 7.5kg

Few days at flex absolutely outstanding gym

LEGS
HAMSTRINGS
standing ham 3x15-12-8 40-60-70kg
seated ham 3x10 on stack 4-5-6
lying ham 3x10 50kg

QUAD
leg ext 3x10 110 on stack
superset^ 2x8 super calf hack machine 200kg
hip press 1 leg 3x12-8-8 60-70-70-90kg
sissy sqaut machine 1x6 80kg

ADDUCTOR Abductor
3x10 80kg
3x10 full stack
abductor plated 3x8 80kg

CALVES
standing 3x10 full stack
seated 3x12 45kg

GLUTE DUMBBELL
3x10 60kg

SUNDAY FLEX UNIT GYM

CHEST BACK TRICEP

CHEST
decline plate 3x10 160
plate press incline 3x10-8-8 120-160-160kg
plate incline fly 3x10 60kg
pin decline fly 3x10 80kg


BACK
pulldown plated 3x10 130kg
seated plate row standing 3x8 80kg
pullover machine 3x10 100kg
superset ^
vertical pulldown

TRICEP
overhead pin 3x8 30kg
pushdown pin 4x10 60kg
cable cross 2x12 5.2kg



Amazing session today 301lbs feeling full and good foood at like 6-7000k

DarrenW29 wrote:SUNDAY FLEX UNIT GYM

CHEST BACK TRICEP

CHEST
decline plate 3x10 160
plate press incline 3x10-8-8 120-160-160kg
plate incline fly 3x10 60kg
pin decline fly 3x10 80kg


BACK
pulldown plated 3x10 130kg
seated plate row standing 3x8 80kg
pullover machine 3x10 100kg
superset ^
vertical pulldown

TRICEP
overhead pin 3x8 30kg
pushdown pin 4x10 60kg
cable cross 2x12 5.2kg



Amazing session today 301lbs feeling full and good foood at like 6-7000k

Hold on!
So you reached the 300lbs, hell yeah brother !!!

TUESDAY
LEGS
HAMSTRINGS
standing ham 3x12-10-10 40-60-60kg
seated ham 3x10 6 on stack
lying ham 2x8 60kg

QUAD
leg ext 3x10 40kg
superset Watson true squat 2x16-10 80-100kg
hack machine 120-160kg
hip press 1 leg 1x40 40kg


ADDUCTOR
3x12-8-8 80-100-100kg

CALVES
standing 2x10 full stack

Very good session at flex unit truly the best for back legs chest

emperorcaliano wrote:Hold on!
So you reached the 300lbs, hell yeah brother !!!

Yeah bro lol but cannot get past this but feel healthy so happy 😀

just massive!

TUESDAY
CHEST TRICEP DELTS

CHEST
high incline smith 2x8-5 120-130kg drops
pin press 3x10-10-8 full stack
plate press decline 2x8 140kg
pec deck 3x10-10-8 70-81-91kg
pin lower 3x10 80kg
plate close 2x8 120kg
plate incline fly 2x10 40kg
dip machine 2x10 80kg
pull over 2x12-8 40-55kg


DELTS
plate shoulder press 2x8 120kg
side raise pin 3x10 45kg
side raise pads 3x10 55kg
rear deltoid pec dec 3x10 65kg
cable rear 3x13 15kg
upright row bar 2x10 50kg
front raise cable 2x10 15

TRICEP
overhead pin 3x8 40kg
pushdown machine pin 3x8 70kg
cable cross over kick back 3x12 7.5kg


Finally could train normal strained my bicep or something odd like bad doms but the rest was good felt strong very good session just to keep consistent and keep growing

BIGDADDY wrote:just massive!

Not possible without you grateful always 🙏

BACK TRAP BICEP

BACK
iso lateral row 4x8-8-8-8 110-132-132-154-176kg
pulldown behind pin 3x8 full stack
cable pulldown superset pullover 3x20
plated reverse pulldown 3x10 80kg
seal row 2x8 60kg
chest support row 1 arm prime 3x10-8-8 60-80-80kg
pullover machine 2x10 100kg


Shrug db 3x10 40kg

BICEP
hammer 3x10 30kg
spider 3x12 16kg
preacher 3x10 40kg

SUNDAY
LEGS
HAMSTRINGS
standing ham 3x12-10 60-80-80kg
seated ham 3x10 on stack 5
lying ham 3x10-8-8 40-60-60kg
db stiff 1x10 40kg

QUAD
leg ext 3x12 full stack
hip leg press 2 legs 3x10 130kg
Pendulum 1x8 80kg
calf hack machine 2x10 120-160kg
pin leg press 3x20 full stack

ADDUCTOR Abductor
3x8 abductor full stack
3x10 full stack
abductor plated 3x10 105kg

CALVES
standing 3x10 full stack
seated 3x12 45kg

Was a very intense session legs are still fried trying to force up food 3 days week training more rest