the push too 330

[DarrenW29]

So starting new thread

Goal is to push bodyweight up not sure if it will go this high but I’m going too try and not stop until we get close

Tonight’s workout was really intense good

TUESDAY
BACK TRAPS

BACK
rope on seat 2x12 full stack plus 25kg
cable high row 2x8 44kg plus 25kg
cable seated row 2x12 44plus 25kg
cable row pull-down 3x10 30kg
pullover 2x10 23kg
seated row close 2x15 44-44 plus 25kg
seated machine upper 2x8 113kg
easy bar 2x20 80kg
pull-down close 2x12-10 66-79kg


TRAPS
cable rope 3x12 23kg
smith shrug 3x15 80kg
y raises on incline 3x10 10kg

BICEP
easy bar 3x12 21kg
db curl 2x15 10-12kg
preacher 2x15 36kg
2x12 hammer 20kg

[DarrenW29]

CHEST DELTS
WEDNESDAY

CHEST
plate press close 2x8 160kg
pate press wide 2x8 100-110kg
pin press 2x20 66kg
fly machine 2x10 full stack plus 10kg
high db fly 2x10-8 32-34kg
fly machine 2x12 82kg
cable cross over 2x15 17.5kg



DELTS
rope rear delt rope 3x15 30kg
side raise cable cross 3x12 7.5kg
rear delt cable high 3x15 10kg
front raise cable 2x10 7.5kg
upright row cable bar 2x12 30kg

TRICEP
cuff 1 arm 2x8 19kg 3x12 drops 12kg
pushdown 3x12 23kg
rope pushdown 2x8 50kg
rope overhead 2x8 50kg

[emperorcaliano]

Keen to see you reaching 330 bro, let’s go

[MTS-Head Coach]

this is to much volume workout in that intensity . how you recover ?

[DarrenW29]

https://i.ibb.co/8mCHCtk/IMG-7820.jpg (https://ibb.co/Gd6q6Nm)

Thanks big daddy medtech family
I didn’t hit legs yesterday back off knee fully healed now just minor in knee but will be doing legs this week today arms back will add little adductor abductor calves in too

[DarrenW29]

Keen to see you reaching 330 bro, let’s go

Going to be hard push but going too try the food intake is ridiculous lol

[DarrenW29]

this is too much volume workout in that intensity . how you recover ?

I’ve always did this I don’t get sore and rest time is little too known I know it’s a lot and overkill but I love too train this way

[DarrenW29]

SATURDAY
ARMS BACK

TRICEP
rope pushdown 2x10-8 70-77kg
rope skull 2x10 77-90kg
pushdown bar 2x10 90kg
cable behind 2x10 12.5
cable 1arm 2x10 12kg
pushdown pin 2x20-22 54-73kg


BICEP
db curl back on pole 2x10 22-24kg
easy bar curl 2x& 40kg
cable curl overhead 2x10 23kg
preacher pin 2x10 36kg
hammer curl rope 2x12 21kg
pull-down curl 2x12 52kg

BACK
pull-down behind 2x10 79kg
pull down front 2x8 79kg
cable upper row 1 arm 2x8 24kg
upper back row 2x10 73kg

FOREARM
cable 4x15 21-30-30-30kg
bar 2x15 30kg

45 minutes done solid pump night time weight 140kg 310 things are moving

https://i.ibb.co/YWZv2fX/IMG-7838.jpg (https://ibb.co/mB8QJh0)

[DarrenW29]

MONDAY
CHEST DELTS TRICEP

CHEST
plate press close 2x10-8 160-170kg
pate press wide 2x8 120kg
high incline db fly 2x10 34kg
fly machine 2x12 full stack plus 10kg
pin press 1x20 66kg
fly machine 2x10 82kg
cable cross over 2x20-12 17.5-21kg


DELTS
rope rear delt rope 3x12 21kg
side raise cable cross 3x15-12-10 7.5-10-12kg
rear delt cable high 3x15 10kg
front raise cable 2x10 7.5kg
upright row cable bar 2x12 30kg

TRICEP
cuff 1 arm 3x10 14kg
pushdown 3x12 30kg
rope pushdown 2x8 50kg
rope overhead 2x8 50kg

changed split up again

Weight still 300 not budging but need too hit legs hard this week

[emperorcaliano]

SATURDAY
ARMS BACK

TRICEP
rope pushdown 2x10-8 70-77kg
rope skull 2x10 77-90kg
pushdown bar 2x10 90kg
cable behind 2x10 12.5
cable 1arm 2x10 12kg
pushdown pin 2x20-22 54-73kg


BICEP
db curl back on pole 2x10 22-24kg
easy bar curl 2x& 40kg
cable curl overhead 2x10 23kg
preacher pin 2x10 36kg
hammer curl rope 2x12 21kg
pull-down curl 2x12 52kg

BACK
pull-down behind 2x10 79kg
pull down front 2x8 79kg
cable upper row 1 arm 2x8 24kg
upper back row 2x10 73kg

FOREARM
cable 4x15 21-30-30-30kg
bar 2x15 30kg

45 minutes done solid pump night time weight 140kg 310 things are moving

https://i.ibb.co/YWZv2fX/IMG-7838.jpg (https://ibb.co/mB8QJh0)




The swole patrol is here, full as a house brother

[DarrenW29]

WEDNESDAY
BACK TRAPS

BACK
pull-up 3x10 18
rope on seat 2x10 full stack plus 25kg
cable seated row close 2x12 44 plus 25kg
cable row seated 2x10 44kg plus 25kg
cable upper row 2x8 30kg
^superset cable pullover 2x10 21kg
cable row pull-down 3x10 30kg
easy bar 2x15 100kg
pull-down close 2x10 79-86kg
seated machine upper 2x10 66kg



TRAPS
cable rope 3x12 23kg
smith shrug 3x15 80kg
y raises on incline 3x10 10kg

BICEP
db curl 2x8 22kg
preacher 2x10 45kg
2x12 hammer 20kg

good session I’m trying to find what works more rest so volume is high I keep dropping weight which is annoying

[DarrenW29]

The swole patrol is here, full as a house brother

Thanks brother but this isn’t possible goal lol I got to ahead haha

[emperorcaliano]

Thanks brother but this isn’t possible goal lol I got to ahead haha


One step at a time bro, slowly but surely, you got it my bro

[DarrenW29]

FRIDAY
CHEST DELT

CHEST
machine fly 2x10 stack plus20kg
wide plate press 2x8 100kg
close plate press 2x8 100kg
pushdown 2x12 73kg



DELT
side raise db 2x10 20kg
front raise db 2x10 20kg
db rear upright 2x10 20kg
cable rear delt rope 3x12 23kg
rear delt machine 2x15 100kg

Not a great session tonight felt very weak missed some food yesterday due to tiredness and this or possibly the muscle not recovered weight felt to much on pressing but I still can’t hit leg it’s frustrating me just waiting on inflammation going then I can hit them

But won’t miss nothing tonight hitting all meals hunger is good digestion seems good

Weight hasn’t moved but now focus long term too grow slow

https://i.ibb.co/LN06twd/IMG-7988.jpg (https://ibb.co/Z2fK8sz)
cdn image hosting (https://imgbb.com/)

[DarrenW29]

MONDAY
CHEST DELTS TRICEP

CHEST
plate press close 2x8 170kg
pate press wide 2x10-8 80-100
high incline db fly 2x10 34kg
fly machine 2x12 full stack plus 10kg
pin press 2x15 66kg
fly machine 2x10 54kg
cable cross over 2x20-12 17.5-21kg


DELTS
rope rear delt rope 3x12 21kg
side raise cable cross 3x15-12-10 7.5-10-12kg
rear delt cable high 3x15 10kg
front raise cable 2x10 7.5kg
upright row cable bar 2x12 30kg

Starting the week of fresh finally can train legs now that will be tomorrow looking forward too it weight is 296 now just can’t budge it but not stressing over it

https://i.ibb.co/c6mjvSy/IMG-8034.jpg (https://ibb.co/VgKsNcL)
upload image (https://imgbb.com/)

[DarrenW29]

WEDNESDAY
LEGS
QUAD
leg press 2x12 200kg 5 second tempo
wide press 2x12 200kg 5 second tempo
1 leg press 2x10 100kg 5 second tempo
leg ext 3x10 39kg 5 second tempo

HAM
standing ham curl 3x15 25kg
db stiff leg 2x12 40kg


ADDUCTOR ABDUCTOR
adductor 3x12 86kg
abductor 3x20 104kg


CALVES
pin 3x15 150kg drop set

doesn’t look like much but this 5 second down and up pause at the bottom is absolutely killing far harder than just moving the weight finally glad too smash legs

[DarrenW29]

FRIDAY
CHEST DELT TRICEP

DELT
high incline db fly 2x10 50kg
plate press 2x8 80kg sitting forward
side raise db 2x10-8 30kg
rear delt db upright 2x10 30kg
Bent over 2x10 30kg
front raise 2x10 22kg

CHEST
wide plate press 2x10-8 100-110kg
close plate press 2x10 100kg
machine fly 2x10 full stack

TRICEP
V bar pushdown 2x10 64kg
cable behind 1 arm cuff 2x10 12-14kg
cuff 1 arm side 2x10 12kg
rope skull superset 2x10 50kg
cuff cross body 2x10 7.5kg

Great session tonight

[DarrenW29]

MONDAY
BACK TRAP TRICEP

BACK
bb row 2x10-8 140-160kg
rack pull 2x10 140kg
cable on seat both hand pull-down 2x12 44kg
^superset pullover 2x10 23kg
1 arm cable pull-down 2x10 23kg
cable row standing 2x15 32kg
lat pull-down Infront 2x10 66kg
machine row upper back 2x10 73kg



TRAPS
cable rope 3x12 23kg
smith shrug 3x15 80kg
y raises on incline 2x10 10kg

TRICEP
pushdown rope 2x-8 64kg
rope overhead 2x12 64kg
cuff 1 arm 2x12-8 14-17kg
pushdown 2x12 30kg

Best back session so far but so breathless added 5 minutes cardio will build it up

[emperorcaliano]

MONDAY
CHEST DELTS TRICEP

CHEST
plate press close 2x8 170kg
pate press wide 2x10-8 80-100
high incline db fly 2x10 34kg
fly machine 2x12 full stack plus 10kg
pin press 2x15 66kg
fly machine 2x10 54kg
cable cross over 2x20-12 17.5-21kg


DELTS
rope rear delt rope 3x12 21kg
side raise cable cross 3x15-12-10 7.5-10-12kg
rear delt cable high 3x15 10kg
front raise cable 2x10 7.5kg
upright row cable bar 2x12 30kg

Starting the week of fresh finally can train legs now that will be tomorrow looking forward too it weight is 296 now just can’t budge it but not stressing over it

https://i.ibb.co/c6mjvSy/IMG-8034.jpg (https://ibb.co/VgKsNcL)
upload image (https://imgbb.com/)

Damn boi, too big you can barely fit in your own picture, keep going my bro !

[DarrenW29]

WEDNESDAY
CHEST DELTS BICEP

CHEST
plate press close 2x10-8 140-160kg
pate press wide 2x8 120kg
fly machine 2x12 full stack
pin press 2x15-8 66-86kg
fly machine 2x10 54kg
cable cross over 2x12 21kg


DELTS
side raise cable cross 3x12 7.5kg
cable front raise 2x10 7.5kg
rope rear delt rope 3x12 21kg
rear delt cable high 3x15 10kg
upright row cable bar 2x12 44kg


BICEP
db curl 2x10 20-20-24-30kg
easy bar curl cable 2x-12 21kg
preacher hammer bench 3x10 12kg
4x10 hammer 21kg

really good session and pump everything going as planned knee feels brilliant healed so this is good

[DarrenW29]

Damn boi, too big you can barely fit in your own picture, keep going my bro !

Appreciated bro condition going a bit now but it’s going too lol

[DarrenW29]

Today session no rest I go Jay goes this is the way it will be none of this chasing weight this is bodybuilding not powerlifting everyone likes doing less because it’s easy leave the ego behind less injury risk… qa

Road too 310…

- [x] CHEST DELTS BICEP TRICEP

CHEST
plate press close 4x10 120kg
pate press wide 4x10-8 80kg
fly machine 4x12-10 full stack
pin press 3x10 66kg
high incline press delt pec 3x8 60-80kg
fly machine 3x12 66kg
^superset
Incline cable fly 3x10 10kg
Cross cable fly 3x10 17kg


DELTS
side raise cable seated 4x20-12 5.7g
cable front raise 2x10 10kg
rope rear delt rope 4x12 21kg
rear delt cable seat 3x20-15 7.5kg
upright row cable bar 2x10 44kg
standing cable 3x10 5.7kg complete failure

TRICEP
pushdown rope 4x10 63-70kg
rope overhead 4x10 50kg
cuff 1 arm 3x10-8 14-17kg
pushdown 4x12 50kg

[DarrenW29]

https://i.ibb.co/stxFTKm/IMG-8274.jpg (https://ibb.co/stxFTKm)

Had to take 4 days off got a cold but great session and pump tonight

[DarrenW29]

FRIDAY
LEGS
QUAD 5 second tempo
leg press 3x12-10 300-300-400kg drops
wide press 2x15 300-400kg
1 leg press 3x12 150kg
leg ext 6x12 59kg
sissy squat 1x20 25kg

HAM
standing ham curl 6x15 39 45 52
lying ham 3x12 50kg
db stiff leg 2x12 40-50kg
sissy squat 1x20 25kg


ADDUCTOR ABDUCTOR
adductor 3x12-10-10 104kg
abductor 3x20 104kg


CALVES
leg press 3x20 200kg

Very good session still not happy with legs but it will take time

[BIGDADDY]

https://i.ibb.co/stxFTKm/IMG-8274.jpg (https://ibb.co/stxFTKm)

Had to take 4 days off got a cold but great session and pump tonight

holy shit. fucking massive

[DarrenW29]

holy shit. fucking massive

Really appreciated bigdaddy thanks too you 🙏

[DarrenW29]

https://i.ibb.co/QXRnpdC/IMG-8313.jpg (https://ibb.co/QXRnpdC)

All most there foods been high fats chicken wings olive oil meatballs flapjack bars no issue on digestion the eq makes me hungry

Had little niggle pinning delt reached over pulled back lol can’t sleep properly on shoulders but this happens at this weight I still love it lol

Back in the gym tomorrow

[DarrenW29]

TUESDAY
BACK TRAP TRICEP

BACK
cable on seat both hand pull-down 4x10 44kg
^superset pullover 4x10 23kg
1arm cable pull-down 3x10 23 30kg
cable row standing 3x10-8 35-44kg
bb row rested on rack 3x8 120kg
Dorian dead 2x10 120kg going light
lat pull-down Infront 3x12-10 66 73kg
machine row upper back 2x10 73kg
v bar pull-down 2x10 66-73kg



TRAPS
cable rope 3x12 23kg
db shrug 3x15 42kg
y raises on incline 2x10 10kg

TRICEP
pushdown rope 3x10-8 63-70-77kg
rope overhead 3x12 50kg
cuff 1 arm 3x10 17-19-21kg
pushdown 3x12 50kg

[DarrenW29]

THURSDAY
CHEST DELTS BICEP
plate press close 3x10-8-6 120-160-180kg
pate press wide 3x8 120kg
fly machine 3x12 full stack
pin press 3x12 66-77-77kg
high incline press 2x8 80kg
db flat 2x10 30kg
superset^ cable low 14kg 10
Incline cable fly standing 3x10 12kg
Cross cable fly 3x10 21kg
fly machine full stack 2x8 felt heavy


DELTS
side raise standing 3x20 5.7kg
side raise cable seated 4x12 5.7-7.9kg
cable front raise 2x10 10-12.5kg
rope rear delt rope 3x12 21-30-30kg
rear delt cable seat 3x15 7.5kg
high cable rear delt 3x10 7.5kg
upright row cable bar 2x15 30kg


BICEP
db curl 3x10-8 20-30-32kg
hammer rope 4x10 21kg
easy bar curl 3x10 20kg
preacher hammer bench 3x10 14-14-16kg

LOVE this split 3 times week big volume growing

[DarrenW29]

https://i.ibb.co/wym0YxV/IMG-8395.jpg (https://ibb.co/wym0YxV)

Will hit 23 soon

[DarrenW29]

SUNDAY
- [ ] LEGS
QUAD 5 second tempo
leg press 2x15-12 300-450kg
wide press 2x20 300-400lg
1 leg press 2x12 100kg
leg ext 3x12 59-66-66kg

HAM
standing ham curl 6x15 32-39kg
lying ham 2x15 50kg
db stiff leg 2x12 50kg
sissy squat 1x20


ADDUCTOR ABDUCTOR
adductor 3x12-10-10 104kg
abductor 3x20 104kg


CALVES
leg press 3x20 300kg

great session

[DarrenW29]

MONDAY
CHEST DELTS

CHEST
plate press close 3x10-8 120kg
pate press wide 3x10-8 100kg
db press 3x10 30kg
high incline press 3x8 80kg
fly machine 3x10 full stack
pin press 3x12-10 66-73-73kg
dips 3x15 66-73-73kg
db fly flat 3x8 22kg
high Incline cable fly 3x10 10-12-12kg
Cross cable fly 3x10 17kg
machine fly 3x10 45kg



DELTS
side raise cable standing 4x12 7.5kg
rope rear 4x12 32kg
upright row cable bar 2x10 44kg
front raise db 2x10 16kg
rear delt db upright 3x12 24kg

Took a week of good session tonight felt heavy bit depleted didn’t pin rested body now pinned and ready to keep growing will do 6 week high volume then low more heavy repeat 6 on off

[DarrenW29]

TUESDAY
BACK TRAP

BACK
cable on seat both hand pull-down 3x10 44kg
^superset pullover 4x10 28kg
1arm cable pull-down 3x10 30kg
cable pulldown 3x12 21-26-26kg
cable row seated 1 arm 3x10 35-35-44kg
bb row rested on rack 3x8 120-120-140kg
Dorian dead 2x10 140kg
lat pull-down Infront 3x12 79kg
bar standing upper back 3x10 52kg
v bar pull-down 2x10 73-79kg




TRAPS
cable rope 3x12 23kg
db shrug 3x15 42kg
y raises on incline 2x10 8kg

That was intense did tricep forearm not counted so tired now lol but love it

[DarrenW29]

THURSDAY
ARMS
BICEP
db curl 3x10-8 20-24-32kg
easy bar curl 3x10 20kg
concentration curl 3x10 14kg
decline db curl 3x10 12kg
preacher hammer bench 3x10 14kg
hammer db standing 3x10 20kg
4x10 hammer rope 21kg
preacher machine 4x12 32kg
pulldown 3x12 52-73-73kg

TRICEP
pushdown rope 3x10 63kg
rope overhead 3x10 50kg
reverse pushdown bar 4x10 50kg
pushdown bar 4x10 50kg
cuff 1 arm 3x10 12.5kg
cable behind 1 arm 4x10 10-12.5kg
cable cuff 4x12 12kg

FOREARM
bar on pulldown 10x12 42kg
reverse db 5x12 10kg

Crazy pump tonight

[DarrenW29]

https://i.ibb.co/LtMmfSv/IMG-8539.jpg (https://ibb.co/qszKwBx)

[emperorcaliano]

https://i.ibb.co/LtMmfSv/IMG-8539.jpg (https://ibb.co/qszKwBx)

Looking HUUUUUUUGGGEEE brother

[DarrenW29]

TUESDAY
UAD HAM CALVES
QUAD 5 second tempo
leg ext 4x20 59kg
1 leg press 4x15 100-120-150-200kg
wide leg press 4x15 300kg
leg press low 3x15 200-250-300kg


HAM
standing ham curl 6x15 39kg
lying ham 4x10 50kg
db stiff leg 2x10 50kg
lunges 40kg plate
superset ^ 1 set
sissy squat 1x20 20kg


ADDUCTOR ABDUCTOR
adductor 3x12-10-10 104kg
abductor 3x20 104kg


CALVES
leg press 3x20 200kg
pin 3x15 150kg

great session was sore all last week shoulder tendon flared too but done my physio exercises it’s came down ready for chest tomorrow did back but only feeling it going to add this in too

[DarrenW29]

Looking HUUUUUUUGGGEEE brother

Thanks bro eq deca really full me up and 10iu insulin

[DarrenW29]

WEDNESDAY
CHEST DELTS

CHEST
plate press close 3x8 120-130-140kg
pate press wide 3x10-8 100kg
db flat 3x8 40-40-30kg
fly machine 3x12-10 79-100-100kg
smith high incline 3x8 80kg
flat smith press wide 3x10 60kg
pin press 3x8 66kg
dips 3x15 66-73-73kg
high Incline cable fly 3x10 12kg
Cross cable fly 3x15 14kg
^supersset machine fly 3x10 50kg



DELTS
side raise cable standing 4x12 5.7kg
rope rear 4x12 32kg
cable rear 4x12 5.7kg
upright row cable bar 2x10 44kg
front raise db 2x10 16kg
rear delt db upright 3x12 24kg

good session tendon still little inflammation but still good enough to train very drained after this volume now mod weight but can’t get past 8

[DarrenW29]

BACK TRAP

FRIDAY
BACK
cable on seat both hand pull-down 3x12 44kg
^superset pullover 4x10 30kg
1arm cable pull-down 3x10 30kg
cable pulldown 3x12 26-30-30kg
cable row seated 1 arm 3x10 44kg
bb row 3x10 120kg
Dorian dead 2x10 120kg
lat pull-down Infront 3x12 79kg
bar standing upper back 3x10 39kg
v bar pull-down 2x10 79kg
seated row 3x12 42kg
assisted pull-up 1 set failure 1x18kg




TRAPS
cable rope 3x12 23kg
db shrug 3x15 42kg
y raises on incline 2x10 8kg

https://i.ibb.co/k1K0Cjm/IMG-8624.jpg (https://ibb.co/k1K0Cjm)

Great session really feel this working and thanks again bigdaddy mts family

[DarrenW29]

SATURDAY
ARMS

TRICEP
pushdown both rope 4x15 36-43kg
pushdown rope 3x8 50kg
rope overhead 3x10 50kg
pushdown bar 4x10 50kg
reverse pushdown bar 4x10 50kg
cuff 1 arm 3x8 12.5kg
cable behind 1 arm 3x8 12.5kg
dip machine 3x12 73kg

BICEP
db curl 3x10 20-24-32kg
easy bar curl 3x10 40kg
concentration curl 3x10 8kg
decline db curl 3x10 10kg
preacher hammer bench close 4x10 10-10kg
hammer db to chest standing 3x12 20kg
4x12 hammer rope 21kg
pulldown 3x12 73kg
preacher machine 4x12 18kg


FOREARM
bar on pulldown 10x12 42kg
reverse db 5x12 10kg

pump next level did extra delt chest calves too and finally we hit 150kg nighttime weight

https://i.ibb.co/Y7B12J9/IMG-8632.jpg (https://ibb.co/Y7B12J9)

[BIGDADDY]

ridiculously big. impressed.

[DarrenW29]

MONDAY
QUAD HAM CALVES
QUAD 5 second tempo
leg ext 4x20 59-73-93-114kg 15rep
1 leg press 3x15-10 150-200-250kg
wide leg press 3x15 300-350-400kg
leg press low 3x20-15 -15 250-300-350kg
hack squat 2x10 100kg



HAM
standing ham curl 6x15 39kg
lying ham 4x10 50-50-54-64kg
db stiff leg 2x12 50kg
lunges 40kg plate
superset ^ 1 set
sissy squat 1x20 20kg


ADDUCTOR ABDUCTOR
adductor 6x15-10 70kg
abductor 4x20 104kg


CALVES
leg press 3x20 250kg
pin 3x15 120kg

First time in 6 years doing hack I quit cause of knee pain but now I will try it again build up very slow I don’t want 7 plates or anything crazy 3-4 25kg plate is enough for me but my legs are killing now in a good way

[DarrenW29]

ridiculously big. impressed.

Really appreciate it bigdaddy eating tons chicken thigh ramen noodles I know not great very high fat 300gram daily but as cheap as I can but I digest it well also Mac cheese homemade just cheese added


https://i.ibb.co/QKn58wH/IMG-8634.jpg (https://ibb.co/QKn58wH)

[emperorcaliano]

SATURDAY
ARMS

TRICEP
pushdown both rope 4x15 36-43kg
pushdown rope 3x8 50kg
rope overhead 3x10 50kg
pushdown bar 4x10 50kg
reverse pushdown bar 4x10 50kg
cuff 1 arm 3x8 12.5kg
cable behind 1 arm 3x8 12.5kg
dip machine 3x12 73kg

BICEP
db curl 3x10 20-24-32kg
easy bar curl 3x10 40kg
concentration curl 3x10 8kg
decline db curl 3x10 10kg
preacher hammer bench close 4x10 10-10kg
hammer db to chest standing 3x12 20kg
4x12 hammer rope 21kg
pulldown 3x12 73kg
preacher machine 4x12 18kg


FOREARM
bar on pulldown 10x12 42kg
reverse db 5x12 10kg

pump next level did extra delt chest calves too and finally we hit 150kg nighttime weight

https://i.ibb.co/Y7B12J9/IMG-8632.jpg (https://ibb.co/Y7B12J9)

Bro is getting that huge he will soon need an industrial scale, you’re reaching its limit lol
Keep going brother

[DarrenW29]

WEDNESDAY
CHEST DELT
fly machine 4x12-10-10 100-134-134kg
pin press 3x12-10 73-86-86kg
high pin press 3x8 56kg
db flat 2x8-6 50kg
smith high 3x10 80-80-100kg
smith flat 2x10-8 80-120kg
plate press close 3x10 80-100-100kg
plate wide 3x10 80kg
dips 3x15 73kg
high Incline cable fly 3x8 14kg
Cross cable fly 3x15 14-17-17kg
machine fly 3x10 50kg
superset ^
lower pec fly 3x12 14kg



DELTS
side raise cable standing 4x12 5.7-7.5
rope rear 3x12 21kg
cable rear 4x12 5.7kg
upright row cable v bar 3x12 30kg
front raise db 2x10 16kg
rear delt db upright 3x12 24kg

unreal pump joints feel amazing full of water smooth

Cycle now
1g eq
1300mg deca
700mg npp
40iu fast insulin

I want all the water I can no dht no dryness
https://i.ibb.co/80JtpNM/IMG-8634.jpg (https://ibb.co/80JtpNM)

[DarrenW29]

Bro is getting that huge he will soon need an industrial scale, you’re reaching its limit lol
Keep going brother

lol I don’t know if I can max the scale but won’t stop I think pushing insulin now might help

[DarrenW29]

FRIDAY

BACK TRAP
cable on seat both hand pull-down 3x12 44kg
^superset pullover 3x10 30kg
1arm cable pull-down 3x10 30kg
cable pulldown 3x12 30kg
cable row seated 1 arm 3x10 44kg
lat pull-down Infront 3x12 79kg
bar standing upper back 3x10 39kg
bar wide pulldown 2x10 79kg
v bar pull-down 2x8 73kg
seated row 3x10 50kg
db row 2 hands 2x10 30kg
db pullover 3x20 16kg




TRAPS
cable rope 3x12 19kg
db shrug 3x15 42kg
1 set failure 20kg
Machine 4x15 50kg

Workout done in 50 minutes hard intense basically no rest missed out dead’s bb row but do it next week

[DarrenW29]

SATURDAY
ARMS CHEST DELT CALVES

TRICEP
pushdown both rope 4x12 50kg
pushdown rope 3x10 50kg
rope overhead 3x10 50kg
pushdown bar 5x10 50kg
reverse pushdown bar 4x10 50kg
cuff 1 arm 3x8 12.5kg
cable behind 1 arm 3x10-8 12.5kg
dip machine 3x12 73kg

BICEP
db curl 3x12 20kg
concentration curl 3x10 12kg
decline db curl 3x12kg
preacher hammer bench close 3x10 2 12kg
hammer db to chest standing 3x12 20-30-30kg
4x12 hammer rope 21kg
pulldown 3x10 66kg
preacher machine 4x12 18kg

CHEST
pin fly 3x12 100kg
pin press 3x12 73kg
close grip flat smith 3x12 40kg

DELT
pin rear delt 3x12 73kg
db side raise 20kg

FOREARM
bar on pulldown 10x12 59kg
reverse db 5x12 10kg

CALVES
pin 6x15 100kg

The pump is on another level truly feeling it since pushing deca up npp never done this amount and holly hell holding water but that’s part of it and what I wanted but not lying tough walking putting socks on breathless but body will get used too the weight still can train hard blood pressure fine heart rate fine

https://i.ibb.co/QkvKsNP/IMG-8769.png (https://ibb.co/QkvKsNP)

[DarrenW29]

TUESDAY
CHEST DELTS

CHEST
fly machine 4x10 134kg
pin press 3x10 73kg
high pin press 3x10 54kg
db flat 2x10-8 30-40kg
smith high 3x8 60-80-80kg
smith flat wide 2x10-8 80-100kg
plate press close 2x10 60kg
plate wide 2x10 40kg
dips 3x15 73kg
high Incline cable fly 3x8 14kg
Cross cable fly 3x12 14kg
machine fly 3x10 50kg
superset ^
lower pec fly 3x12 14kg



DELTS
side raise cable standing 4x12 5.7-7.5
rope rear 3x12 21kg
cable rear 4x12 5.7kg
upright row cable v bar 3x12 21kg
front raise db 2x10 20kg
rear delt db upright 2x12 20kg


BICEP
concentration curl 3x12 14-16-16kg
hammer on preacher 4x12 20kg
preacher machine 4x15 32kg

Felt super hard tonight but killed it again not chasing weight one week might be lighter just go by feel the intensity Is next level no rest

[DarrenW29]

THURSDAY
BACK TRAP TRICEP
cable on seat both hand pull-down 3x1544kg
^superset pullover 3x12 30kg
1arm cable pull-down seated 3x8 32kg
cable lat pulldown 1 arm 3x10 32kg
cable row seated 1 arm 3x10 30kg
easy bar 3x15 80kg
db pullover 3x20 18-24-24kg
lat pull-down Infront 3x12 59kg
bar standing upper back 3x12 39kg
pulldown behind 2x12 66kg
v bar pull-down 2x10 66kg
seated row 3x10 70kg
Dorian dead smith 2x10 90kg

TRAPS
pec fly 6x15 52kg
db shrug 2x15 upright
db shrug behind 2x15 20kg
y raises on incline 2x10 8kg

TRICEP
double rope 5x12 50kg
pushdown 4x10 57kg
overhead 3x8 14kg

another great session can see the thickness now

https://i.ibb.co/RTSn3J5/IMG-8845.jpg (https://ibb.co/RTSn3J5)

[DarrenW29]

FRIDAY
QUAD HAM CALVES
QUAD 5 second tempo
leg ext 4x20 59-73-93-114kg 15rep
1 leg press 3x15 150-200-200kg
wide leg press 3x20 300kg
leg press low 3x20 300kg
hack squat 3x10 100-150-170kg



HAM
standing ham curl 6x15 39kg
lying ham 4x10 64kg
db stiff leg 2x12 50kg
lunges 40kgplate
superset ^ 1 set
sissy squat 1x15 20kg


ADDUCTOR ABDUCTOR
adductor 6x10 70-77-86-90kg
abductor 4x20 104kg


CALVES
pin 5x15 120kg

really need to add cardio in breathless with the weight but was a solid workout pumps painful

[DarrenW29]

MONDAY
CHEST DELTS BICEP

CHEST
fly machine 4x10 134-plus10kg
pin press 3x10 73-86-86kg
high pin press 3x10 66-73-86kg
db flat 2x6-8 50-44kg
smith high 2x8 80-100kg
smith flat wide 3x15 80-80-100kg
dips 3x15 73kg
high Incline cable fly 3x10 14kg
Cross cable fly bent over 3x12 17kg
low pec fly 3x12 12-14-14kg
machine fly 3x10 64kg


DELTS
side raise cable standing 4x10 7.5kg
rope rear 3x12 21kg
cable rear 4x12 7.5-10-10-10kg
front raise cable 2x10 7.5-10kg
rear delt db upright 2x12 20kg


BICEP
concentration curl 3x12-12-8 16-18-20kg
hammer on preacher 3x12 2 12kg
preacher machine 3x15-12 36-45-45-45kg

Great session tonight took out plate press as no power when I got to the movement will hit chest twice again with a delt day

For now cutting calories too 6500-7000 as 8000 couldn’t breath so bloated back pumps had to keep taken deep breaths to much water so feel comfortable on this for now not checking weight and gym performance feeling very good

Joints feel the best theve ever felt with the higher dosage no more tendon pain in my shoulder but I’m not going to force stupid heavy weight need to be mindful of it and keep doing what I’m doing it’s working

[DarrenW29]

TUESDAY
BACK TRAP TRICEP

BACK
standing 1 arm cable row 3x12 44kg
cable on seat both hand pull-down 3x12 44kg
^superset pullover 3x10 21kg
1arm cable pull-down seated 3x8 26kg
cable lat pulldown 4x10-8 30-26kg
easy bar 3x15 80kg
seated row 3x10 70kg
pulldown behind 3x10 66kg
pulldown infront 3x12-8 52-66-66kg
bar standing upper back 4x12 39-45-45-45kg
v bar pull-down 2x10-8 66-73kg
pull over db 3x15 26kg
Dorian dead smith 2x10 80kg



TRAPS
pec fly 6x15 52kg
db shrug 2x15 50kg
db shrug behind 2x15 20kg
y raises on incline 3x10 8-10-12kg

TRICEP
double rope 5x12 50kg
rope behind 3x10-8 50kg
rope pushdown infront 3x10-8 36kg
pushdown 3x10 50-63-63kg
overhead 3x8 14kg
pushdown on assisted pull up 4x10 30-40-45-50

very good session dropped 6lbs from reduced food pumps still unreal but having gut stick out to much and to out of breath foood not digesting

[DarrenW29]

Absolutely gutted legs tonight started very well leg extension then standing ham then on to 1 leg press my second set on my right leg third rep heard got a crunch pop muscle rippled near the calve instant tightness I’m not sure it’s torn I think it’s a mild strain no bruising it’s under the calves

Really pissed off but will rest it and hopefully it heals fast

[DarrenW29]

Update

The calf was just a mild strain it must have cramped during it just resting up today then hit the gym tomorrow

Just stretching it out

[DarrenW29]

SATURDAY
ARMS CHEST DELT CALVES

TRICEP
pushdown both rope 4x12 23-26-30-30kg
pushdown rope 3x10 50kg
rope overhead 3x10 30kg
pushdown bar 3x12-10 50-63-63kg
dip machine pull up 2x10 70kg
reverse pushdown bar 3x12 50kg
cuff 1 arm 3x8 12.5kg
cable behind 1 arm 3x8 12.5kg

BICEP
db curl 3x12 20-24-24kg
concentration curl 3x10 16kg
decline db curl out way3x10 10kg
preacher hammer bench close 3x10 2 12kg
4x12 hammer rope 21kg
easy bar cable 3x10 12.5kg
pulldown 3x10 66kg
preacher machine 4x12 26kg

CHEST
pin fly 3x12-10 100-134-134kg
pin press 3x10 73kg
close grip plate 2x10 80kg
close grip flat smith 3x10 60kg
Wide smith 3x10 80kg
fly cable 2x10 12.5kg

DELT
pin rear delt 3x12 73-86-107kg
pec dec rear delt trap 6x15 52-64-73kg
db side raise 3x10 10-12-12kg
plate press 2x10 60-80kg


FOREARM
bar on pulldown 6x12 59kg
reverse db 5x12 12-14kg

Very good session tonight the pump was crazy again loving these workouts

[DarrenW29]

TUESDAY
CHEST DELTS BICEP

CHEST
fly machine 3x12 134-plus10kg
pin press 3x10-8-8 86-93-100kg
high pin press 3x8 86kg
db flat 2x8 46kg
smith high 2x8 100kg
smith flat wide 3x12 80kg
dips 3x12 73-91-91kg
high Incline cable fly 3x12 14kg
Cross cable fly bent over 3x12 21kg
low pec fly 3x12 14kg
machine fly 3x10 64kg


DELTS
side raise cable standing 4x10 5.6kg
rope rear 3x12 21kg
cable rear 4x12 10kg
front raise cable 2x10 10kg
rear delt db upright 2x12 24-30-30kg


BICEP
concentration curl 3x10 20kg
hammer on preacher 3x12 2 16kg
preacher machine 3x10 45kg

great session tonight feeling very full eating less now as stomach was so bloated uncomfortable but holding weight now took yesterday off was my birthday didn’t do nothing or eat any different just rested but think holding this weight is good for now

Calf is recovering but not fully yet

[DarrenW29]

THURSDAY
BACK TRAP TRICEP

BACK
standing 1 arm cable row 3x12 44kg
cable on seat both hand pull-down 3x12-10 44kg plus 25kg
^superset pullover 3x10 21kg
1arm cable pull-down seated 3x8 28kg
cable lat pulldown 4x10 26-28kg
pulldown behind 3x15-10 66-79-79kg
pulldown infront 3x10 66kg
bar standing upper back 4x12 45kg
v bar pull-down 2x8 73kg
seated row 3x10-8 84-84-104kg
machine cable underhand 3x10 86kg
pull over db 3x12 30kg
Dorian dead smith 2x10 80-120kg



TRAPS
pec fly 6x15 68-77-91kg
Cable shrug 3x12 30kg
db shrug behind 2x12 40kg
y raises on incline 3x10 12kg

TRICEP
double rope 4x12-10 26-28-32kg
rope behind 4x10 32kg
rope pushdown infront 3x10-8 36-45-45kg
pushdown 3x10 50-63-63kg
overhead 3x8 14kg
pushdown on assisted pull up 4x10 30-40-45-50

weight is holding perfectly and feeling bigger thicker can’t believe how good my shoulder feels since upping the deca no pain nothing joints feel great calf healing so quick before this my tendon always hurt but I’m still being careful with it

[DarrenW29]

Update

Calf’s tendon finally healed enough too where I think it’s safe but came down with a cold missed some shots looked very flat back pinning and just waiting until I get over this

[emperorcaliano]

Update

Calf’s tendon finally healed enough too where I think it’s safe but came down with a cold missed some shots looked very flat back pinning and just waiting until I get over this

Good news, nothing too serious.

Keep going my bro

[DarrenW29]

CHEST DELTS BICEP
FRIDAY

CHEST
plate press close 3x11-8-6 120-140-160kg
db press 2x10-9 40-44-50kg
smith high 2x8 100kg
smith flat 2x8 100kg
fly machine 3x10 134kg
dips 2x12 91kg
high Incline cable fly 3x10 17kg
Cross cable fly cross 3x12 21kg
low pec fly 3x12 14-17-17kg
machine fly 3x10 64kg
pin press 3x12-10 66-79-79kg


DELTS
side raise cable standing 4x12 7.5kg
rope rear 3x12 23kg
cable rear 4x12 7.4kg
rear delt machine 3x12 68kg

BICEP
easy bar cable machine 3x10 23-30-30kg
concentration curl 3x10-8 20-22-22kg
hammer on preacher 3x10 14kg
preacher machine 3x10 45kg

back in tonight still felt tiny bit run down but felt strong and crazy pump food is much lower going to focus on tightening up few weeks here

[DarrenW29]

Good news, nothing too serious.

Keep going my bro

Thanks bro yeah I was scared so thankfull feel it very little but should be ok to train

[DarrenW29]

https://i.ibb.co/30G2prr/IMG-9251.jpg (https://ibb.co/64VzHnn)

[DarrenW29]

MONDAY
BACK TRAP TRICEP

BACK
standing 1 arm cable row 3x12-15 44kg
cable on seat both hand pull-down 3x10 44kg plus 25kg
^superset pullover 3x10 21kg
1arm cable pull-down seated 3x10 28kg
cable lat pulldown 4x10 28kg
pulldown behind 3x10 73kg
pulldown infront 3x10 66kg
v bar 2x10-8 66-73kg
bar standing upper back 4x12 45kg
seated row 3x10 74-104kg
machine cable underhand 3x10 86kg
pull over db 3x12 32kg
Dorian dead smith 1x10 130kg

TRAPS
pec fly 6x15 64kg
Cable shrug 3x12 30kg
y raises on incline 3x10 12kg

TRICEP
double rope 4x12 28kg
rope behind 4x10 28kg
rope pushdown infront 3x10 50kg
pushdown v bar 3x8 30kg
overhead 3x10-9 10kg
pushdown on assisted pull up 3x10 69kg

very good session pump great
Food now 4500-5000 big drop but was way to uncomfortable bloated and need too now tighten up a little

[DarrenW29]

TUESDAY
CHEST DELTS BICEP

CHEST
plate press close 3x12-8-8 120-140-140kg
db press 2x10-8 50kg
smith high 2x8 80-100kg
smith flat wide 2x8 80-100kg
fly machine 3x10 80kg
dips 2x12 91kg
high Incline cable fly 3x10 17kg
Cross cable fly cross 3x12 21kg
low pec fly 3x12 14-17-17kg
machine fly 3x10 64kg
pin press 3x10-8 73-79-79kg




DELTS
side raise cable standing 4x12 7.5-10-10kg
rope rear 3x12 23kg
cable rear 4x12 7.4kg
rear delt machine 3x20 73-86-86kg
plate press 2x8 90kg

BICEP
easy bar cable machine 3x10 21kg
concentration curl 2x8 22kg
hammer on preacher 3x10 14kg
preacher machine 3x12-10 45-52-52kg

great session was tough tonight but finally legs next can’t wait too train them

[emperorcaliano]

https://i.ibb.co/30G2prr/IMG-9251.jpg (https://ibb.co/64VzHnn)

Jezzz bruh, what a beast, you can’t barely fit in that changing room.
Keep going brother

[DarrenW29]

THURSDAY
QUAD HAM CALVES

QUAD 5 second tempo
leg ext 4x12-10 73-86-100-113 plus 10kg
standing hamstring 4x15 39-45-59kg
hack squat 2x10 120-160
wide leg press 3x12 150kg
leg press low 3x15 300kg

HAM
standing ham curl 6x15 39kg
lying ham 3x10 50-54-54kg


ADDUCTOR ABDUCTOR
adductor 3x10 70-77-86kg

CALVES PLATED
4x15 200kg


Legs were trashed after this cramping too but a great workout leg press hack wasn’t too heavy no failure but this was well enough as legs cramping I’m finding I don’t need much on legs too much volume they cramp easy this will be due to no training them when injured but now fully healed

Foods bit low today 3500 but holding at 143kg now

[DarrenW29]

Jezzz bruh, what a beast, you can’t barely fit in that changing room.
Keep going brother

Thanks bro if I had your quality would be crazy lol

[DarrenW29]

SATURDAY
ARMS CHEST DELT CALVES

TRICEP
pushdown both rope 3x12 23-26-32kg
pushdown rope 3x10 50-36-36kg
rope overhead 3x8 32kg
pushdown bar 3x10 63kg
reverse pushdown 3x10 50kg
dip machine pull up 2x10 70kg
cable 1 arm 3x8 10kg
cable behind 1 arm 3x8 12.5kg

BICEP
cable curl behind 3x10 12kg
easy bar cable 3x10 14kg
rope 3x10 21kg ^super
pulldown 3x10 59kg
concentration curl 2x8 16kg
preacher hammer bench close 3x10 2 12kg
preacher machine 3x12 26kg

CHEST
pin fly 3x8 134kg
pin press 3x10 73-73-86kg
dip machine 3x12 73-82-91kg
close grip smith 2x10-8 60-80kg
close grip plate 2x10 80kg




DELT
pin rear delt standing 3x12 59-66-66kg
pec dec rear delt trap 6x15 73kg
db side raise 3x10 12-14-16kg
front raise 2x8 14kg



FOREARM
bar on pulldown 6x12 59kg
reverse db 5x12 14kg

CALVES
pin 6x15 100-120kg

Another great session tonight feeling the lower food but holding 140kg nighttime weight so very happy here

[DarrenW29]

https://i.ibb.co/9bf230n/7-BC32726-3-F3-E-4-D46-B9-A5-44-CE003-E2-C2-C.jpg (https://ibb.co/9bf230n)

[DarrenW29]

BACK TRAP TRICEP

BACK
standing 1 arm cable row 2x8 44kg plus 25kg
cable on seat both hand pull-down 2x10 44kg plus 25kg
cable pulldown 3x10 26kg
pullover 3x10 21kg
1arm cable pull-down seated 2x10 28-35kg
pulldown behind 2x10 66kg
pulldown infront 2x10 66kg
v bar 2x8 53kg
bar standing upper back 3x12 45-52kg
seated row cable 2x10 74kg
seated row v bar 2x10 70kg
pull over db 2x12 32kg
Dorian dead smith 1x15 130kg



TRAPS
pec fly 6x15 64-73kg
Cable shrug 3x12-10 30-44-44kg
y raises on incline 3x10 12kg

TRICEP
double rope 3x10 19kg
rope behind 3x15-10 26-32-32kg
pushdown easy bar 4x8 44kg
reverse cable 3x10-8 7.5-10-10kg
overhead 2x8 10kg
pushdown on assisted pull up 3x10 69kg

Another solid session tonight
was pretty tired but once going was great

Foods at 4500 still
350g pro
600g carb
100g fat

Roughly these macros for now cardio will add soon but no more than 20-30 minutes I don’t feel like it’s hugely needed

[DarrenW29]

WEDNESDAY
CHEST DELTS BICEP

CHEST
plate press close 3x15-8-8 120-160-160kg
smith high 3x10-10-8 80-100-120kg
smith flat wide 3x15-15-8 80-100-120kg
dip machine 2x12 91kg
fiy machine 3x10 130kg
pin press 2x8 79kg
Cross cable fly cross 3x12 14kg
low pec fly 3x12 14-17-17kg
machine fly 3x10 64kg





DELTS
side raise cable standing 4x15 5.2kg
rope rear 3x12 23kg
cable rear bent 3x15 5.7-7.5–10kg
front raise db seated 3x10 10-12-12kg
rear delt db 3x12 14kg
plate press 2x8 100-110kg

BICEP
preacher machine 3x12 50kg
cable curl 14kg 3x8 10kg
easy bar cable machine 3x10 21kg
hammer preacher 3x10 14kg
concentration curl 2x10 16kg

thanks bigdaddy mts family got my stuff yesterday pinned today great pump everything going great felt strong too resting more between sets and seems too be better for recovery and push sets harder

shoulder feels little niggle in tendon again but just being careful with it

[DarrenW29]

https://i.ibb.co/Gc1Tvnw/IMG-9520.jpg (https://ibb.co/Gc1Tvnw)

[DarrenW29]

FRIDAY
QUAD HAM CALVES

QUAD 5 second tempo
leg ext 4x15-12 73-86-2x113 plus 10kg
standing hamstring 4x15-12 39-45-59-66kg
hack squat 160-200-240kg
leg press low 2x15 200kg
wide leg press 2x10 200kg


HAM
lying ham 3x15 50kg
standing ham curl 3x15 39kg
db stiff leg 2x12 50kg

ADDUCTOR ABDUCTOR
adductor 4x10 70-86-104-104kg
abductor 3x15 104kg


CALVES
pin 5x15 120kg
leg press 4x20 150kg

very good session legs where fried after the hack squat but enjoying being able too do it again leg press felt so heavy after it

dropped bit more weight little under 140kg

[DarrenW29]

SATURDAY
ARMS CHEST DELT CALVES

TRICEP
pushdown both rope 3x12 23-26-32kg
pushdown rope 3x10 50-36-36kg
rope overhead 3x8 32kg
pushdown bar 3x10 30-35-44kg
cable overhead 3x12 14kg
reverse pushdown 3x10 50kg
dip machine pull up 2x10 70kg
cable 1 arm 3x8 10kg
cable behind 1 arm 3x8 12.5kg

BICEP
Cable bar standing 3x10 50-63-63kg
rope hammer 3x12 50kg
db curl 3x10 14kg
preacher machine 3x12 26kg

CHEST
pin press 3x10 73-73-86kg
dip machine 3x12 73-82-91kg


DELT
pin rear delt standing 3x12 59-66-66kg
pec dec rear delt trap 6x15 73kg
db side raise 3x10kg
front raise 2x10kg


FOREARM
bar on pulldown 6x12 59kg
reverse db 5x12 14kg

CALVES
pin 6x15 100-120kg

Tonight was pretty tiring chest wasn’t fully recovered but got it done going too feed up tonight lost bit more weight 306lbs

[DarrenW29]

MONDAY
BACK TRAP TRICEP

BACK
cable on seat both hand pull-down 2x15 44kg plus 35kg
cable pulldown seated 1arm 3x12-12-8 30-35-44kg
seated cable row 3x15-12 30-35-37kg
cable pulldown 3x12 26-30-30kg
pullover 3x10 21kg
pulldown behind 2x12 66kg
pulldown infront 2x10 73kg
v bar 2x10 66kg
bar standing upper back 3x12 45-52kg
seated row cable 2x10 73kg



TRAPS
pec fly 6x15 64kg
Cable shrug 3x12 44kg
db bent over 12-10-8 30-40-50kg


TRICEP
rope pushdown 3x12-8 50-63-70kg
double rope 3x10 44kg
rope behind 3x12-10 57-63-63kg
pushdown easy bar 4x10 44-63-90kg
overhead 2x12-8 12-17kg
pushdown on assisted pull up 3x10 68kg

another good session pump tendon in shoulder little nippy but seeing someone we’d hopefully help it but overall good just need too train smart didn’t deadlift or db pullover

[DarrenW29]

FRIDAY
CHEST DELTS BICEP

CHEST
cable fly 3x12-10 14-17-21kg
plate press close 3x10-10-8 120-140-160kg
db flat 2x10 50kg
smith high 2x10-8 80-120kg
smith flat wide 2x15 80kg
pin press 2x10 79kg
dip machine 2x10 91kg
fiy machine 3x10 130kg
low pec fly 3x12 17kg
machine fly 3x10 64kg





DELTS
side raise cable standing 4x15 5.2kg
rope rear 3x12 23kg
cable rear bent 3x15 5.7-7.5–10kg
front raise db seated 3x10 10-12-12kg
rear delt db 3x12 14kg


BICEP
preacher machine 3x12 50kg
cable curl 14kg 3x8 10kg
easy bar cable machine 3x10 21kg
hammer preacher 3x10 14kg
concentration curl 2x10 16kg

took time to rest tendon it’s way better great session weight holding 140kg but getting tighter tomorrow legs foods been little less too 3500

[DarrenW29]

MONDAY
QUAD HAM CALVES
QUAD 5 second tempo
leg ext 4x12-10 73-93 1x112 plus 10kg
standing hamstring 4x12 39-45-59-73kg 8
leg press low 3x15 150-200kg
wide leg press 2x15 150kg
hack squat 2x10 150-200kg
Db split squat 2x12 20kg
lunge superset sissy 1 set



HAM
lying ham 3x15 50kg
db stiff leg 2x12 50kg



ADDUCTOR ABDUCTOR
adductor 4x12-8 70-86-104-104kg
abductor 3x15 104kg


CALVES
pin 5x15 120kg
leg press 4x20 150kg

great session tonight start of the week fresh

[DarrenW29]

TUESDAY
CHEST BICEP

CHEST
cable fly 3x12 21kg
cable fiy high 3x12 14-17-17kg
plate press close 2x10-8 120-140kg
smith high 2x10-8 80-100-120kg
smith flat wide 2x15-12 80-90kg
pin press 2x8 79kg
dip machine 2x10 91kg
^supset fiy machine 2x10-8 120
low pec fly 3x12 14-19-19kg
machine fly 3x10 64kg


BICEP
preacher machine 3x12 50kg
cable curl 14kg 3x8 10kg
hammer preacher 3x10 14kg
concentration curl 2x10 20-30kg

[DarrenW29]

FRIDAY
BACK TRAP TRICEP

BACK
cable on seat both hand pull-down 2x15 44kg 25kg
pullover superset 2x10 21kg
cable pulldown seated 1arm 2x8 44kg
seated cable row 3x8 26kg
cable pulldown 3x12 26kg
v bar 3x8 52kg
pulldown behind 2x10 66kg
pulldown infront 2x10 66kg
bar standing upper back 3x12 45kg
seated row cable 2x10 73kg
seated row v bar 2x10 70kg
pull over db 2x12 32kg
Dorian dead smith 1x15 130kg



TRAPS
pec fly 6x15 64kg
Cable shrug 3x12 30kg
db bent over 12-10-8 30-40-50kg
y raises on incline 2x10 12kg

TRICEP
rope pushdown 3x12-8 50-63-70kg
double rope 3x10 50kg
rope behind 3x8 50kg
pushdown easy bar 3x8 50kg
overhead rope 2x8 12kg
pushdown on assisted pull up 5x10 41kg

Very good session appetite been pretty low but perfect for this mini cut holding fullness thanks too deca npp eq combo you hardly get flat

[DarrenW29]

SATURDAY
DELT CHEST
DELT
side raise cable seated 4x12 7.5-10kg
standing cable 4x10 5.2kg
bent over cable rear seated 4x12 7.9kg
rear delt db bench 3x8 20kg
front raise bar 3x10 20kg
upright row bar 3x12-10-10 20-25-30kg
rear delt machine 3x12 66-86-86kg
plate press 2x10-8 100-120kg




CHEST
db flat 3x8 42-42-44kg
wide plate press 2x8 80kg
^superset cable fly 2x10 17kg
close grip flat smith 3x8 60kg
machine fly 3x12-8-8 100-134-134kg

Great pump fried when it came to chest but got it done foods been way to low no hunger need to get in it as losing weight to quick

[DarrenW29]

TUESDAY
CHEST DELTS BICEP

CHEST
cable fly 3x10 23kg
plate press close 3x8 130kg
flat db press 2x8 46-50kg
smith high upper pec delt 2x8 60kg
smith flat wide 2x15-8 80-100kg drop sets
dip machine 2x10 91kg
upper chest fit cable 2x10 14kg
low pec fly 2x12 10kg
machine fly 3x10 64kg
pin press 2x10 79-86kg




DELTS
side raise db 3x10-8 20kg
rope rear 4x12 23kg
front raise db seated 3x10 12-14-16kg
rear delt db 3x12 18kg


BICEP
preacher machine 3x10 -8 59-64-64kg
db curl 3x10 20-24-24kg
easy bar cable machine 2x10 21kg
hammer preacher 3x10 14kg
concentration curl 2x8 20kg

GREAT start to the week felt strong even with this cut did calves abs too which all do end of workouts but overall good foods 3300-3500

[DarrenW29]

THURSDAY
BACK TRAP TRICEP

BACK
cable on seat both hand pull-down 2x12-8 44kg 25kg plus 15kg
pullover 3x10 23kg
cable pulldown seated 1arm 2x8 32kg
seated cable row 3x10 26kg
seated row machine cable 3x10 73kg
cable pulldown 3x8 26kg
v bar 3x8 59kg
pulldown behind 2x10 66kg
pulldown infront 2x8 66kg
bar standing upper back 3x8 45kg
seated row v bar 2x10 70kg
pull over db 2x12 34kg
Dorian dead smith 1x15 130kg



TRAPS
pec fly 6x12 64-73-82-91kg
Cable shrug 3x12 30kg
db bent over 12 32kg
y raises on incline 2x10 12kg

TRICEP
pushdown v bar 3x10 44-44 plus 20kg 44 plus 20kg
double rope 3x10 21kg
rope behind 3x10 21kg
overhead rope 2x8 14kg
pushdown on assisted pull up 3x10 50-59-70kg

[DarrenW29]

FRIDAY
QUAD HAM CALVES

QUAD 5 second tempo
leg press low 3x15 250kg
^superset hack squat 3x10 80-120kg
wide leg press 3x15 250kg
leg ext 3x20 64kg
Db split squat 2x12 20kg
sissy 2x15 25kg



HAM
standing ham 4x12-8 45-59-73-73kg
lying ham 3x15 50kg
db stiff leg 2x10 50kg




ADDUCTOR ABDUCTOR
adductor 4x12-8 70-86-104-104kg
abductor 3x15 104kg


CALVES
pin 3x12 134-152-152kg
1 leg 3x12 52-66-73kg
leg press 4x12 250kg

THIS was brutal leg press superset hack but love it I don’t want to load that exercise as it’s risky on knees so this is the perfect way

[DarrenW29]

SATURDAY
DELT CHEST
DELT
plate press 2x10-8 100-120kg
standing cable 3x12 5.2
rear delt db bench 3x10 20kg
side raise db 3x10 20kg
front raise bar 3x10 25-30-30kg
upright row bar 3x12 30kg
rear delt machine 3x10 66kg


CHEST
machine fly 3x12-10-8 100-113-134kg
cable fly 3x10 17kg
wide plate press 3x10-8-8 80-100-100kg
close grip slight incline smith 2x8 80kg
smith slight incline wide 2x10 80kg

Another great session tonight weights dropping fast but no muscle loss still full

[DarrenW29]

MONDAY
BACK TRAP TRICEP

BACK
bb row 2x10 1140kg
Dorian dead 2x10 140kg
cable on seat both hand pull-down 2x15 44kg 25kg plus 15kg
pullover 3x10 23kg
cable pulldown seated 1arm 2x8 35kg
pulldown cable 3x8 30kg
seated cable row 3x10 30kg
v bar 2x8 66kg
pulldown behind 3x10 66kg
pulldown infront 2x10 66kg
bar standing upper back 3x10 45kg
seated row v bar 2x10 70kg
pull over db 2x10 36kg
db bench row 2x10 36-50kg
hyper 3x15 20kg


TRAPS
pec fly 3x10 91kg
Cable shrug 3x12 30-44-44kg
db bent over 2x12 34kg
y raises on incline 2x10 12-16kg

TRICEP
pushdown 1 arm cable 3x12-10-8 14-17-21kg
double rope 3x8 21kg
rope behind 3x10 21kg
overhead rope 2x10 14-17kg
pushdown on assisted pull up 3x10 50-59-70kg

unbelievable session tonight felt strong lots of energy rows back in and felt comfortable could definitely up weight and on Dorian dead’s getting tighter but deca eq keep you way fuller it’s so good not flat at all

[DarrenW29]

https://i.ibb.co/pWxtzRV/IMG-9860.jpg (https://ibb.co/cb1GFCf)

[DarrenW29]

TUESDAY
CHEST DELTS BICEP

CHEST
plate press close 3x10-8-8-6 120-140-160kg
flat db press 2x8-9 50-40kg drop
cable fly 3x10 23kg
smith high upper pec delt 2x8 80kg
smith flat wide 1x8 80kg
dip machine 2x10 73kg
upper chest fit cable 2x10 14kg
low pec fly 2x12 17-17kg






DELTS
side raise db 3x10 20kg
rope rear 4x15 23kg
front raise db seated 2x8 14kg
rear delt db 2x10 20kg


BICEP
db curl 3x10-10-8 20-22-26kg
concentration curl 3x12 14kg
preacher machine 3x10 32kg
easy bar cable machine 3x10 21kg
hammer preacher 3x10 16kg

[DarrenW29]

THURSDAY
QUAD HAM ABBDUCTOR ADUCTOR CALVES
QUAD 5 second tempo
leg press low 2x12-10 300-350kg
wide leg press 2x10 300kg
hack squat 2x13-10 160kg
leg ext 3x12 66kg
1 leg press pin 3x10 73-73-86kg
sissy 2x15 25kg



HAM
standing ham 4x12 45-52-59kg
lying ham 3x10 64kg
db stiff leg 2x10 50kg




ADDUCTOR ABDUCTOR
adductor 4x12-10 70-84-84-84kg
abductor 3x12 104kg


CALVES
pin 3x12 152-175-175kg
1 leg 3x12 73kg
leg press 3x12 300kg

very good session tonight legs don’t need crazy volume but loving this weights 125kg still

[DarrenW29]

FRIDAY
DELT CHEST
DELT
plate press 2x8-6 120-130kg
seated cable 4x12 5.2kg
rear delt cable 3x10 7.5kg
standing cable 3x12 5.2
rear delt db bench 3x20 14kg
db bench side raise 3x10 10kg
front raise bar 3x10 30kg
upright row bar 3x12 30kg
rear delt machine 3x12 86kg


CHEST
machine fly 3x10-8-8 134-134 plus 20kg
pin press 2x10 73kg
smith wide 2x15 80kg
close grip smith slight incline 2x10 60-80kg
cable fly 2x10 19kg
superset^
wide plate press 2x10 80kg

Did tricep calves abs forearm too very good session weights still holding nicely can’t complain so far not feeling too weak

[DarrenW29]

MONDAY
BACK TRAP TRICEP

BACK
bb row 2x10-8 140-160kg
Dorian dead 2x8-10 160kg
pull up machine 3x12-8-8 32-18–18kg
pull down cable 3x8 30kg
cable pulldown seated 3x10 30kg
cable on seat both hand pull-down 2x10 44kg plus 25kg
pullover cable 3x10 23-26-26kg
cable pulldown seated 1arm 2x8 30kg
v bar 2x8 66kg
pulldown behind 2x10 66kg
pulldown infront 2x10 52kg
bar standing upper back 3x10 45kg
seated row v bar 2x10 70kg
pull over db 2x12 40kg
db row row 2 hand 2x10 32-36kg


TRAPS
pec fly 3x10 91kg
Cable shrug 3x12 30-44-44kg
db bent over 2x12 34kg
y raises on incline 2x12 16kg

TRICEP
pushdown 1 arm cable 3x10-10-8 19-21-21-23kg
double rope 3x10 17-18-21kg
rope overhead 3x10 21kg
rope behind 3x10 7.5kg
pushdown on assisted pull up 3x10 50kg

great start to the week feeling good these next 4 week will be the last of this cut then back into a bulk weight holding 125kg food upped 4000 and will hold here

[DarrenW29]

TUESDAY
CHEST DELTS BICEP

CHEST
plate press close 2x10-8 120kg
flat db press 2x8 40kg
slight incline db 2x8 32kg
smith upper pec delt 2x8 60kg
smith flat wide 3x12 60kg
dip machine 3x10 73kg
cable fly 3x10 17kg 23kg
superset ^
machine fly 54kg 10
upper chest fit cable 2x10 12kg
low pec fly 3x10 12kg
dip machine 2x10 91kg





DELTS
side raise cable 3x10 5.2
rope rear 4x12 30kg
^superset pulldown
front raise db seated 2x10 16kg
rear delt db 2x10 20kg


BICEP
db curl 3x10-8-8 20-24-24kg
concentration curl 3x12 14kg
preacher machine 3x10 32kg
easy bar cable machine 3x10 21kg
hammer preacher 3x10 16kg

foods upped 4000 lost 1 kilo today was tough but good pump still probably got 4 kilo I want too loose this month then back on bulk

[DarrenW29]

THURSDAY
QUAD HAM CALVES
QUAD 5 second tempo
leg press low 3x10 300-350-400kg
wide leg press 2x12 200kg
hack squat 2x10 100-120kg felt heavy
leg ext 4x15 66kg
sissy 2x15 30-36kg


HAM
standing ham 8x12-10 59-45kg
lying ham 3x10 64kg
db stiff leg 3x12 50kg




ADDUCTOR ABDUCTOR
adductor 5x12 84kg
abductor 3x12 104kg


CALVES
pin 3x12 152-175-175kg
1 leg 3x12 73kg
leg press 5x12 300kg

really felt it yesterday energy was low but wasn’t hydrated enough or enough salt only had 1 meal which ended up being shake after gym only hitting 1500 chose sleep but had a free meal baguette coronation chicken now regular meals lost 4 pounds yesterday too tonight will be arms

[DarrenW29]

And thanks again bigdaddy mts family means so much going too do tren mast eq deca for this last bit of cutting

https://i.ibb.co/94C677L/IMG-0012.jpg (https://ibb.co/94C677L)

[DarrenW29]

FRIDAY
DELT BICEP FOREARM BACK TRAP

DELT
plate press 2x8 120kg
db side raise on seat 3x15 10kg
standing cable 4x10 5.2kg
smith seated front press 2x10 40-60kg
db side 2x8 20kg
rear delt db on bench 3x20 14kg
machine rear delt 3x15 66kg
front raise bar 3x10 30kg
upright row bar 3x12 30kg

TRAP
shrug db 3x10 40-50-50kg
plated 3x8 60kg
rope 4x12 19kg
smith shrug 3x10 80kg

BACK
pull up machine 2x8 32kg
pulldown front 3x10-8 66-73-73kg
pulldown behind 3x10 66kg
pulldown back 3x10 52kg
machine row 2x8 73kg


BICEP
db curl 3x10 14kg
db reverse on preacher bench 5x12-10-10-12-16-20kg
preacher hammer bench close 3x12 14kg
hammer db inside 3x10 20kg
pulldown 3x10 52kg
preacher machine 3x12-10 41kg

FOREARM
bar on pulldown 5x10 52kg
reverse db 5x12-10 14kg

[DarrenW29]

MONDAY
- [ ] BACK TRAP TRICEP

BACK
bb row 2x10-6 140-160kg
Dorian dead 1x8 160kg grip went
pull down cable 2 hands 3x12 30kg
cable pulldown seated 1 hand 2x10 21kg
cable on seat both hand pull-down 2x8 44kg plus 25kg
pullover cable 3x10 21kg
cable standing row 2x10 30kg
v bar 2x10 52-59kg
pulldown behind 2x10 66kg
pulldown infront 2x10 5-59kg
bar standing upper back 3x8 45kg
seated row v bar 2x10 50kg
pull over db 2x12 40kg
pull up machine 2x8 23kg



TRAPS
pec fly 3x10 59kg
Cable shrug 3x12 30kg
db bent over 2x12 34kg
y raises on incline 2x12 16kg

TRICEP
pushdown v 3x30 23-26-30kg
rope behind 3x10 10kg
v bar front 3x10 50kg
double rope 3x12 17kg
pushdown on assisted pull up 3x10 45kg

another great session tonight I should do less volume but I love doing it even if it’s overkill no updates yet but weights dropping

[DarrenW29]

TUESDAY
- [ ] CHEST DELTS BICEP

CHEST
fly cable 3x10-8 19-21-26kg
plate press close 2x8 120kg
flat db press 2x8 40-44kg
slight incline db 2x8 32-36kg 3 secs down 2 up
smith upper pec delt 2x8 60-70kg
smith flat wide 2x12-10 60-80kg
machine fly 3x10 45kg drops 3x12 32kg
dip machine 2x10 64kg
upper chest fly cable 2x10 12kg
low pec fly 3x10 12kg





DELTS
side raise cable 3x12-10 5.2-7.5-7.5kg
rope rear 3x12 30kg
^superset pulldown
front raise cable 2x8 12.5kg
rear delt db 2x20 22-26kg


BICEP
db curl 3x10 22kg
concentration curl 3x8 14kg
easy bar cable machine 2x8 21kg
db over preacher 2x10 12kg
hammer preacher 3x10 16kg
preacher machine 3x10 32kg


Starting to look way harder from the tren mast photos coming soon I’m flat but fats melting hitting 4000 calories today was a solid session good pump still don’t see the need to go under 3500-4000 calories this is starvation for me

[DarrenW29]

WEDNESDAY
QUAD HAM CALVES
QUAD 5 second tempo
leg press low 2x20 200kg
wide leg press 2x20 200kg
hack squat 2x10-6 110-160kg drop set
leg ext 4x15 66kg
sissy 1x15 25kg


HAM
standing ham 5x10 45-39kg
lying ham 3x12 41kg
db stiff leg 2x12 50kg




ADDUCTOR ABDUCTOR
adductor 5x12 84kg
abductor 3x12 104kg


CALVES
pin 3x12 152kg
1 leg 3x12 73kg
leg press 5x20 200kg

Absolutely killer session legs where fried holding weight too feeling the tren lol

[DarrenW29]

DELT CHEST
DELT
behind neck smith 2x10-8 60 80kg
front smith 2x8 60kg
side raise db chest on seat cable 4x10 10kg
rear delt cable 3x15 5.2-7.5-7.5kg
standing cable 3x12 5.2
rear delt db bench 3x15 20kg
rear delt machine 3x12 52kg
front raise bar 3x10 30kg
upright row bar 3x12 30kg



CHEST
machine fly 3x10-8-8 107-134-134kg
pin press 2x10 73kg
wide plate press 2x10 80kg
close grip smith slight incline 2x10 60kg
cable fly 2x10 19kg

Did some tricep abs too and yesterday back but didn’t track tomorrow going to the nabba show meeting eddy Elwood can’t wait will get a photo

Also tren at 1g feeling so hot it’s crazy but feel really good too holding weight but getting tighter finishing the month strong on this cut ready too fill back out be ready for next year

[DarrenW29]

I had things to share but I’m not mentally ready now I can’t think straight I’m going to take few days off as I’m not in the right mindset just now to even think straight

[emperorcaliano]

I had things to share but I’m not mentally ready now I can’t think straight I’m going to take few days off as I’m not in the right mindset just now to even think straight

Get some rest brother, sometimes it’s better to take one step back to do 3 steps forward

[BIGDADDY]

Take it easy mate.

[DarrenW29]

Thank you bigdaddy and caliano had days too think over it won’t be the same without monstro posting or texting but I know he would want us too continue and keep moving forward not too keep negative outlook and do what he and all of us love doing it’s tough

And anything else that I need to do all do it

But I trained for monstro today and know he will be pushing us all on

I met eddy ellwood on Saturday it was amazing a legend in bodybuilding and strongman he said if I need any advice more then welcome

Todays session
TUESDAY
CHEST DELTS BICEP

CHEST
fly cable 3x12 21kg
plate press close 2x8 130kg
incline plate 3x8 90kg
smith upper pec delt 2x8 60-70kg
smith flat wide 2x12 60-80kg drops
pin press 2x8 73kg
machine fly 4x10 45kg
cable fly 2x10
dip machine 2x15-10 64-73kg
upper chest fly cable 2x10 12kg
low pec fly 2x12 12kg





DELTS
side raise cable 3x10 7.5kg
rope rear 3x12 30kg
^superset pulldown
front raise cable 2x12 10kg
rear delt db 2x15 30kg


BICEP
db curl arms on smith 3x12-10-10 14kg
easy bar cable machine 2x8 21kg
db over preacher 3x10 12kg
hammer preacher 3x10 14kg
preacher machine 3x10 45-54-54kg

Me and eddy and one after Chest very flat had a refeed today sweating after it

https://i.ibb.co/yWrg7kr/IMG-0159.jpg (https://ibb.co/kQtqvDt)

https://i.ibb.co/nRdDxPF/IMG-8301.jpg (https://ibb.co/fQ6CjDs)

[DarrenW29]

WEDNESDAY
QUAD HAM CALVES
QUAD 5 second tempo
leg press low 2x20 250-300kg
wide leg press 2x25 150kg
hack squat 2x10 not this week
leg ext 3x12 66-73-73kg
sissy 2x15 30kg


HAM
standing ham on lying 4x12-8 32-26-41-45
lying ham 3x12 41kg
db stiff leg 2x15 30kg
glute bridge smith 3x10 60kg




ADDUCTOR ABDUCTOR
adductor 5x12 84kg
abductor 3x12 104kg


CALVES
pin 3x12 134kg
1 leg 3x12 73kg
leg press 5x20 200kg

Cut done had little more food yesterday today I’m so flat now but don’t want to overdo it tonight was tough session knee felt little off but still killed it

Food will be 5k

[DarrenW29]

THURSDAY
ARMS

TRICEP
rope behind head 4x12-10 10-8 12.5-12.5-14kg
pushdown close bar 3x10-8 35-30-30kg
superset rope behind 3x10-8 21-17-17kg
pushdown rope 3x15 14-14-17.5kg
cable both hands 3x12 21kg
cuff 1 arm 3x10 12.5kg
dip machine 3x12 73kg

BICEP
preacher machine 4x12 32-36-41-41kg
decline curl 3x10 10kg
decline hammer 3x10 10kg
easy bar machine 2x10 21kg
superset rope hammer 2x10 21kg
db reverse on preacher 2x10 16kg
pulldown 3x12 66kg



FOREARM
bar on pulldown 6x12 59kg
reverse db 6x12 12kg

[DarrenW29]

FRIDAY
DELT CHEST

DELT
plate press 2x10-7 80kg
behind neck smith 2x12-10 40-60
front smith 2x10 60kg
side raise db chest on seat cable 3x12 12kg
rear delt cable high 3x12 7.5kg
standing cable 2x12 5.2kg
rope rear 2x12 21kg
rear delt machine 2x15 66kg
front raise bar 3x10 30kg
upright row bar 3x12-10 30kg



CHEST
machine fly 3x10 80kg
close grip smith slight incline 2x8 60kg
db slight incline 2x20 22kg
wide press 3x10 60kg
pin press 2x15 66kg
cable fly 2x10 19kg


Very good session tonight going so slow controller is changing the game for me less weight less injury risks

[DarrenW29]

Happy with condition just very very flat now
But I’d guess 7 goal too fill out drop another 1-2 if possible with tren in

https://i.ibb.co/0BfXwpY/F9-F35-AB6-6-B37-46-B8-9077-B769704247-F0.jpg (https://ibb.co/PT5YSs1)
https://i.ibb.co/LtfWr1m/ED31-F055-D0-DB-4639-89-DF-77-C4-DEAE161-B.jpg (https://ibb.co/r6JS3HY)
https://i.ibb.co/gmZKgM3/1061537-B-8027-4-D41-AB30-675793-FB2938.jpg (https://ibb.co/4KRrNZ7)

[emperorcaliano]

Looking huge and lean brother.

[DarrenW29]

MONDAY
BACK TRAP TRICEP

BACK
bb row 2x8 150kg
Dorian dead 2x10 150-180kg
behind d pulldown 3x15-10- 66kg
seated cable pulldown 3x10 26-26-28kg
cable pulldown 1 hand 2x10 28-32kg
pulldown 3x8 52kg squeeze lower back
1 arm standing cable row 2x10 30kg
t bar row 2x12 60-80kg
pullover cable 3x10 17kg
db pullover 2x12 30kg
bar upper back 3x12-8 45-45-52kg
seated row 2x10 63kg

TRAPS
pec fly 3x10 59kg
Cable shrug 3x12 23kg
cable shrug 3x12 32kg
y raises on incline 2x12 14kg

TRICEP
pushdown v 2x30 30kg
1 hand cable behind head 3x8 12kg
double rope behind 3x10 43-50-50kg
rope pushdown back on machine 2x10 36kg
^superset pushdown 2x30 36kg
db kick back 2x12 14kg

good session today was macro funeral sad 😢😞 not the same without him here but I’m trying to post normal

[DarrenW29]

TUESDAY
CHEST DELTS BICEP

CHEST
fly cable 3x10 21kg
flat db press 2x10 30-30kg
db incline 2x10 30kg
db incline fly 2x10 20kg
machine fly 3x10 45kg
smith upper pec delt 2x8 60-80kg
smith flat 2x12 60kg
plate press close 2x10 80kg
dip machine 2x10 73kg
low pec fly 2x12 12kg


DELTS
side raise cable 3x12 5.2kg
rope rear 3x15 21kg
^superset pulldown 3x10 39kg
front raise cable 2x12 7.5kg
rear delt cable 2x12 5.2kg


BICEP
preacher machine 4x12 32kg
db seated curl arms on preacher 3x12 10kg
db over preacher 3x10 14kg
hammer rope 3x12 17-21-21kg

the cut is official over woke up 1 pound lighter after 5500 calories yesterday so today was a bigger carb feed fats 8000 cals now too get some glycogen want too try keep bodyfat In good place though not to sloppy but since losing a pound making sure I start gaining now

[DarrenW29]

WEDNESDAY
HAMATRING ABD-AD CALVES

HAMSTRING
standing hamstring 4x12 39kg
lying hamstring 4x12 45kg
db stiff 2x15 50kg

adductor 5x10-10-8-8 84-90-104-90kg
abductor 4x12 104kg

GLUTE
glute bridge smith 8x10 100-130-130kg
rope 3x15 30kg
standing abductor machine 3x10 73kg

CALVES
pin 5x15 100-130-134-134-134kg
1 leg 5x12 52kg supersets


This was a great session legs where shaking after it I’m now splitting quad hamstring now with glute training need bit more volume on hamstring too so this is perfect food high base diet 6000 then add extra until I’m full then pull back I’m going too try test again see if it brings the fullness quick too with estrogen

[DarrenW29]

FRIDAY
DELT CHEST ARMS FOREARMS

DELT
plate press 2x8 80kg
side raise db chest on seat cable 3x10 14kg
rear delt cable high 3x12 5.2kg
rear delt machine 3x15 66kg
front raise barbell 3x8 40kg
upright row barbell 3x8 40kg
behind neck smith 2x8 60kg



CHEST
close grip smith slight incline 3x10-8 60kg
flat db fly 3x10 22kg
machine fly 3x10-8 93kg
pin press 2x8 66kg
cable press 2x1214kg
wide press 2x20 40kg



ARMS
TRICEP
rope behind head 3x8 10kg
pushdown close bar 3x12 21kg
superset rope pushdown 3x15-12 10-14-14kg
cable both hands 3x8 10kg
cuff 1 arm 2x10 10kg
dip machine 3x12 73kg

BICEP
decline hammer 3x10 12kg
preacher hammer 3x10 12-14-14kg
db reverse preacher 2x8 14kg
decline curl 2x10 8kg
easy bar cable 2x10 14kg
pulldown superset ^3x12 66kg
peacher machine 2x32kg 10

FOREARM
bar 6x12 52kg
reverse db 6x12 12kg

Big session tonight but time too fill out weight finally moving up in a good way carbs high going keep pushing until fullness is back

[DarrenW29]

SATURDAY
QUAD HAM CALVES
QUAD
leg press low 3x15 200-250-300kg
1 leg press 3x15 100kg
wide leg press out way 3x20 150-150-200kg
hack 2x10 100kg
leg ext 3x12 39kg
sissy 1x15 25kg drop set

HAM GLUTE
standing ham on lying 3x12 36kg
lying ham 2x15 41kg
glute bridge smith 3x10 100kg
standing glute 3x15 36kg



ADDUCTOR ABDUCTOR
adductor 4x10 90-90-77-77kg
abductor 3x12 104kg


CALVES
pin 3x15 134kg
1 leg 3x12 73kg
leg press 4x20 200kg

Very good workout today first pin of test in a long long time and I’m looking forward too this thanks to bigdaddy and I’m health conscious for sure and health is wealth it’s everything

https://i.ibb.co/qDHJrvz/IMG-0423.jpg (https://ibb.co/kGLmStp)

https://i.ibb.co/YQkrqQ3/IMG-0422.jpg (https://ibb.co/2htbfhy)

[DarrenW29]

Took this week off and pinned bpc157 into tendon knee shoulder thinking of health it’s best too fix it now it helped my left dying too train though I hope it helped the knee time will tell

Monstro me 🔥❤️🙏
https://i.ibb.co/T0yBJPX/IMG-0523.jpg (https://ibb.co/R68ptQn)

[emperorcaliano]

Took this week off and pinned bpc157 into tendon knee shoulder thinking of health it’s best too fix it now it helped my left dying too train though I hope it helped the knee time will tell

Monstro me 🔥❤️🙏
https://i.ibb.co/T0yBJPX/IMG-0523.jpg (https://ibb.co/R68ptQn)

Monstro forever 🙏🏼