View Full Version : the push too 330
DarrenW29
11-14-2023, 09:54 PM
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
11-15-2023, 11:16 PM
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
11-16-2023, 08:18 AM
Keen to see you reaching 330 bro, let’s go
MTS-Head Coach
11-17-2023, 03:45 PM
this is to much volume workout in that intensity . how you recover ?
DarrenW29
11-18-2023, 02:08 PM
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
11-18-2023, 02:09 PM
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
11-18-2023, 02:10 PM
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
11-18-2023, 08:09 PM
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
11-20-2023, 09:06 PM
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
11-21-2023, 09:31 AM
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
11-22-2023, 10:28 PM
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
11-22-2023, 10:29 PM
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
11-24-2023, 12:26 AM
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
11-24-2023, 09:22 PM
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
11-27-2023, 07:16 PM
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
11-29-2023, 10:32 PM
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
12-01-2023, 11:44 PM
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
12-04-2023, 11:16 PM
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
12-05-2023, 11:30 AM
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
12-06-2023, 09:35 PM
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
12-06-2023, 09:35 PM
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
12-13-2023, 09:30 PM
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
12-13-2023, 09:31 PM
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
12-15-2023, 10:26 PM
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
12-18-2023, 09:35 AM
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
12-18-2023, 04:47 PM
holy shit. fucking massive
Really appreciated bigdaddy thanks too you 🙏
DarrenW29
12-18-2023, 04:55 PM
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
12-19-2023, 10:21 PM
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
12-21-2023, 10:36 PM
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
12-21-2023, 10:37 PM
https://i.ibb.co/wym0YxV/IMG-8395.jpg (https://ibb.co/wym0YxV)
Will hit 23 soon
DarrenW29
12-24-2023, 04:58 PM
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
01-01-2024, 07:15 PM
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
01-02-2024, 06:35 PM
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
01-04-2024, 07:16 PM
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
01-04-2024, 07:18 PM
https://i.ibb.co/LtMmfSv/IMG-8539.jpg (https://ibb.co/qszKwBx)
emperorcaliano
01-09-2024, 11:00 AM
https://i.ibb.co/LtMmfSv/IMG-8539.jpg (https://ibb.co/qszKwBx)
Looking HUUUUUUUGGGEEE brother
DarrenW29
01-09-2024, 10:58 PM
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
01-09-2024, 10:59 PM
Looking HUUUUUUUGGGEEE brother
Thanks bro eq deca really full me up and 10iu insulin
DarrenW29
01-10-2024, 11:45 PM
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
01-13-2024, 12:14 PM
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
01-14-2024, 03:30 AM
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
01-14-2024, 06:25 PM
ridiculously big. impressed.
DarrenW29
01-15-2024, 09:34 PM
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
01-15-2024, 09:37 PM
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
01-17-2024, 12:18 PM
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
01-17-2024, 10:50 PM
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
01-17-2024, 10:51 PM
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
01-20-2024, 02:05 AM
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
01-21-2024, 12:28 AM
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
01-23-2024, 10:11 PM
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
01-25-2024, 11:02 PM
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
01-27-2024, 12:10 AM
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
01-29-2024, 10:34 PM
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
01-30-2024, 11:13 PM
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
02-01-2024, 10:37 PM
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
02-02-2024, 07:48 PM
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
02-03-2024, 10:11 PM
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
02-06-2024, 10:38 PM
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
02-08-2024, 10:35 PM
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
02-14-2024, 09:57 PM
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
02-16-2024, 06:10 PM
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
02-16-2024, 11:56 PM
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
02-16-2024, 11:57 PM
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
02-17-2024, 12:31 AM
https://i.ibb.co/30G2prr/IMG-9251.jpg (https://ibb.co/64VzHnn)
DarrenW29
02-19-2024, 10:54 PM
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
02-20-2024, 10:56 PM
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
02-22-2024, 05:45 AM
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
02-23-2024, 01:23 AM
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
02-23-2024, 01:24 AM
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
02-24-2024, 11:05 PM
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
02-24-2024, 11:05 PM
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
02-26-2024, 10:58 PM
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
02-28-2024, 11:35 PM
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
02-28-2024, 11:35 PM
https://i.ibb.co/Gc1Tvnw/IMG-9520.jpg (https://ibb.co/Gc1Tvnw)
DarrenW29
03-02-2024, 12:27 AM
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
03-02-2024, 08:19 PM
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
03-05-2024, 12:13 AM
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
03-08-2024, 10:38 PM
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
03-11-2024, 10:04 PM
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
03-12-2024, 11:06 PM
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
03-15-2024, 11:13 PM
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
03-17-2024, 12:45 AM
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
03-19-2024, 10:37 PM
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
03-22-2024, 01:29 AM
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
03-23-2024, 02:10 AM
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
03-24-2024, 01:24 AM
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
03-26-2024, 02:21 AM
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
03-26-2024, 02:22 AM
https://i.ibb.co/pWxtzRV/IMG-9860.jpg (https://ibb.co/cb1GFCf)
DarrenW29
03-27-2024, 02:44 AM
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
03-28-2024, 11:43 PM
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
03-30-2024, 01:57 AM
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
04-01-2024, 10:27 PM
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
04-02-2024, 10:33 PM
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
04-05-2024, 08:57 AM
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
04-05-2024, 08:59 AM
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
04-06-2024, 02:16 PM
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
04-09-2024, 02:19 AM
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
04-09-2024, 11:58 PM
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
04-11-2024, 12:52 AM
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
04-13-2024, 12:40 AM
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
04-14-2024, 12:33 PM
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
04-14-2024, 08:36 PM
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
04-14-2024, 08:42 PM
Take it easy mate.
DarrenW29
04-17-2024, 12:07 AM
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
04-17-2024, 10:33 PM
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
04-18-2024, 11:55 PM
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
04-20-2024, 12:10 AM
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
04-20-2024, 12:12 AM
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
04-20-2024, 11:07 AM
Looking huge and lean brother.
DarrenW29
04-22-2024, 11:20 PM
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
04-24-2024, 12:42 AM
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
04-25-2024, 12:40 AM
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
04-26-2024, 11:49 PM
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
04-28-2024, 12:43 AM
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
05-02-2024, 04:12 PM
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
05-02-2024, 06:12 PM
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 🙏🏼
DarrenW29
05-07-2024, 12:49 AM
MONDAY
BACK TRAP TRICEP
BACK TRAP TRICEP
bb row 2x10-8 140kg
Dorian dead 2x10 140kg
behind pulldown 3x12 66kg
^superset rope 3x12 40kg
pulldown front 3x8 66kg
close grip pulldown low back 2x8 52kg
seated row 2x10 63kg
seated cable pulldown 3x10 26kg
close grip cable 2x10 44kg
cable pulldown 1 hand 2x10 22kg
1 arm standing cable row 2x10 30kg
db pullover 2x12-10 26-30kg
bar upper back 3x10 45kg
TRAPS
pec fly 3x10 59kg
Cable shrug 3x12 23kg
y raises on incline 2x12 10kg
TRICEP
pushdown v 3x30 26kg
1 hand cable behind head 3x10 7.5kg
double rope behind 3x10 7.5kg
rope pushdown back on machine 3x10 23kg
pushdown pull up machine 3x15 45-50-50kg
db kick back 2x12 14kg
Another top session first week back and back day joints feel much better not 100 but way better than ever especially shoulder knee feels improved tiny bit left but nothing crazy very happy now to grow but health number one bloods soon
DarrenW29
05-09-2024, 02:50 AM
WEDNESDAY
CHEST DELTS BICEP
Top set all you have 8-11 reps
12-15 deep belly breaths rack it
Rest pause 1: 3-5 reps
12-15 deep belly breaths rack it
Rest pause 2: 2-4 reps
All failure sets
3s negative, 1s pause at the bottom and pause 3/4 way up and straight back down
CHEST
fly cable 4x15 19-19-17-17kg
low pec cable 4x15 10kg
db incline 3x15 30kg
db flat 3x12-10 30kg weak need 15
incline db fly 3x10 20kg weak need 15
high incline smith 1 all out intensity set 1x15 60kg
plate press close 3x12 40kg weak need 15
machine fly 3x15 45kg
dip machine 3x15 73-82-82kg
DELTS
side raise standing cable 4x15 5.2kg
rope rear 4x15 21-23
^superset pulldown 3x15 39-45-45kg
front raise cable 3x15 5.2kg
rear delt cable bent 3x15 5.2-7.5-7.5kg
BICEP
db seated curl 3x15 10kg
db over preacher 3x15 12kg
preacher machine 4x15 32-27-27kg
hammer rope 3x15 14kg
So huge change in this session and all will be changed volume might come down a tad but everything 15 reps again 3 second negative 2 second positive pause deep stretch and hard squeeze this way longevity on joints and all muscle gain still want to progress weight but overtime in this rep range it’s tough but far better
Weight is 122kg
pics soon need few week into this training cycle feels great bloods in 2 weeks too don’t feel any sides arb keeps rbc hemo normal range
Only thing now too try fix is hdl ldl total cholesterol but hard without again medication and diet only helps so much when we cycle
but giving it my all good long bulk is the goal not chase the scale don’t want too get much heavier but make sure it’s quality gains and health Always in place
Blood pressure was 120/64
heart rate 76 (no cardio)
^
Will add some in soon just for digestion insulin sensitivity heart health
Hearts normal size luckily but also on a beta blocker Nebvilol mainly for anxiety propanlol was horrible
cilia's 5mg is good for prostate and Dutasteride 0.5mg
Something to consider ^ doctors can prescribe if enlarged
But so far so good and keeping it this way I’m a bigger believer in fixing bloods when on a cycle it means more medication but it will prevent more issues from anabolics but obviously trt is best
But let’s keep growing now
DarrenW29
05-11-2024, 12:26 AM
FRIDAY
HAMATRING ABD-AD CALVES QUAD
HAMSTRING
standing hamstring on lying 4x15 3x36 1x32kg
lying hamstring 4x15 41kg drops 18kg squeeze hard
standing on leg ext 4x15 25kg
db stiff 3x15 50kg
adductor 5x15 84kg
abductor 4x15 104kg plus 25kg plate
GLUTE
glute bridge smith 3x15 90kg
rope 2x15 30kg
standing abductor machine 3x15 77kg
QUAD
hack 1 leg 3x15 20-40-80kg
hack 2x15 80-120kg ^superset
leg press 1 leg 3x20 50-100-100kg
leg press 3x20 150kg
leg press wide 2x15 150kg no energy jelly legs
leg ext 3x20-15-15 32-45-45kg
sissy 1x15 25kg < no energy legs done
CALVES
leg press 3x20 150kg
pin 3x15 134kg
1 leg 3x15 52kg
Probably one of the best leg sessions and toughest legs like jelly couldn’t finish sissy squat now finally going for what works more reps fixed tendon in knee which I’m so happy about I could cry lol but only minor ache in the joint but nothing I’d moan about will see if placebo by tomorrow but felt great during training if I could heal the joint now that be brilliant but I’m happy with the results now
Again bigdaddy is the man and now added dbol always wanted too try more orals did try the superdrol was so potent but I love dbol and think of Arnold breakfast of champions. And big full in as it’s truly Time to get big and full
<a href="https://ibb.co/GtkN92R"><img src="https://i.ibb.co/Sd0GcnB/IMG-0117.jpg" alt="IMG-0117" border="0"></a>
Bloods booked for 2 weeks also
Feeling healthy in a good spot mentally physically
DarrenW29
05-11-2024, 12:27 AM
https://i.ibb.co/Sd0GcnB/IMG-0117.jpg (https://ibb.co/GtkN92R)
DarrenW29
05-12-2024, 01:48 AM
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
DarrenW29
05-12-2024, 01:49 AM
Photos tonight with monstro on vest 🥲 it pushed me hard but little sad after
https://i.ibb.co/jgRJz7B/IMG-0161.jpg (https://ibb.co/XS8YDmN)
https://i.ibb.co/rwPPNTz/IMG-0156.jpg (https://ibb.co/tJffFkv)
https://i.ibb.co/RCn3Pc8/IMG-0152.jpg (https://ibb.co/P5pc4gk)
https://i.ibb.co/HK3YRYs/IMG-0145.jpg (https://ibb.co/p15ZNZ8)
emperorcaliano
05-13-2024, 09:32 PM
What time is it ?
“It’s vein o’clock !!!”
Loooking absolutely jacked bro
DarrenW29
05-14-2024, 03:21 AM
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
DarrenW29
05-14-2024, 03:21 AM
What time is it ?
“It’s vein o’clock !!!”
Loooking absolutely jacked bro
Haha I love that bro really appreciate it 🙏
DarrenW29
05-16-2024, 01:00 AM
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
DarrenW29
05-19-2024, 02:22 AM
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
DarrenW29
05-21-2024, 01:39 AM
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
DarrenW29
05-24-2024, 12:49 AM
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
DarrenW29
05-26-2024, 12:31 AM
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
DarrenW29
05-28-2024, 01:38 PM
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
https://i.ibb.co/LSL57Bd/IMG-1003.jpg (https://ibb.co/Nx8SBf2)
DarrenW29
05-31-2024, 01:16 AM
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
emperorcaliano
05-31-2024, 11:02 PM
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
https://i.ibb.co/LSL57Bd/IMG-1003.jpg (https://ibb.co/Nx8SBf2)
Jeezzzzz brother, arm is twice the size of my head, full machine mode ON !!! 👌🏼👌🏼👌🏼
DarrenW29
06-01-2024, 10:57 PM
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
DarrenW29
06-01-2024, 10:59 PM
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
DarrenW29
06-01-2024, 10:59 PM
Jeezzzzz brother, arm is twice the size of my head, full machine mode ON !!! 👌🏼👌🏼👌🏼
Thanks a lot mate really appreciated
DarrenW29
06-01-2024, 11:00 PM
https://i.ibb.co/qJ1mS6Z/IMG-1097.jpg (https://ibb.co/fD0rgJc)
DarrenW29
06-04-2024, 12:50 AM
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
DarrenW29
06-05-2024, 01:28 AM
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
DarrenW29
06-08-2024, 01:16 AM
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
DarrenW29
06-11-2024, 11:29 PM
CHEST DELTS BICEP
CHEST
flat db 2x12 50kg
smith flat wide 2x10-6 110-130kg
smith high pec delt tie in 3x10-10-8 80-90-1110kg
machine fly pad behind back 3x12 73kg
superset ^low pec cable fly 3x12 14kg
cable cross over 3x12 14kg
dip machine 3x15 82kg
DELTS
side raise standing cable 3x15-12-12 5.2-7.9kg
front raise cable 2x20 5.2kg
rope rear 3x15 30kg
rear delt cable high 3x15 10kg
^superdet machine pec dec 3x15 73-91kg
BICEP
rope 2x10 44kg
seated db curl 2x10 20kg
spider curl db 3x10 12kg
preacher machine 3x10 36kg
Great session tonight I got bloods yesterday just to see where I am and got call today pottasuim high into hospital to find it’s totally normal false blood test so annoying but got in trained hard
DarrenW29
06-12-2024, 10:39 PM
BACK TRAP TRICEP
PAUSE AT THE BOTTOM OF STRECH
BACK
smith row dead stop 2x12-10 80-120kg
Pull up assisted deep stretch 2x8 23kg
pullover cable 3x12-10 36kg
seated row reverse 2x10 36kg
behind pulldown 2x10 73kg
1 arm pulldown 2x10 25-32kg
close pulldown 2x8 52kg
cable 1 hand reverse 2x10 29kg
upper back bar 2x10 45kg
TRAPS
plated chest trap middle back 2x10 60kg
upright row 2x12 19kg
smith shrug 2x12 80kg
y raises on incline 2x12 12kg
TRICEP
pushdown bar 3x12 30kg
1 arm cable 2x8 19kg
1 arm behind rope cable 2x10 14kg
kickback cable 3x10 7.5kg
Tricep extension pin 3x10 68kg
Great session tonight feeling really good this is the back workout now
DarrenW29
06-12-2024, 10:40 PM
https://i.ibb.co/C0r8T3N/IMG-1385.jpg (https://ibb.co/C0r8T3N)
DarrenW29
06-14-2024, 12:42 AM
HAMATRING ABD-AD CALVES
HAMS
lying ham 3x12-10-10 64-73-73kg
standing ham on lying 3x10 36kg
standing ham on ext 3x10 45kg
Abductor 3x15 104kg
adductor 3x12 full stack plus 25kg
GLUTES
db in between leg 2x12 50kg
Quad 1 movement
leg ext 3x15 52-73-73kg
Calves
Smith 3x12 80kg
Tonight session was very good will do quad on Saturday with rdl but splitting things up is far superior for me
https://i.ibb.co/yBY30W5/IMG-1437.jpg (https://ibb.co/yBY30W5) https://i.ibb.co/FWk7VBh/IMG-1436.jpg (https://ibb.co/FWk7VBh)
DarrenW29
06-15-2024, 02:32 AM
FRIDAY
CHEST DELT TRICEP
CHEST
plate press 3x12-10-8 100-120-130kg
db pullover 3x12-12-8 40-40-50kg
smith flat 2x12 90kg
dip machine 3x10 68kg
Machine fly 3x10 100kg
low pec fly 3x12 14kg
flat db fly 3x12 20kg
DELT
high cable 3x20 5.7-7.5-7.5kg
cable side raise 3x15 5.2kg
db chest on seat 3x10 12kg
front raise bb 2x10 40kg
upright row bb 2x10 40kg
rear delt pec deck 3x15 79kg
TRICEP
double rope cable 3x12 23kg
double rope behind 3x8 21-17-17kg
cable kick back 3x12-10-10 7.5-10-10kg
FOREARM
4x12 44kg
reverse db 4x15 14kg
Good session tonight but felt not recovered from last chest session or tricep but it was still worth it great pumps 286 bodyweight
DarrenW29
06-18-2024, 12:36 AM
MONDAY
CHEST DELTS BICEP
CHEST
flat db 2x16-13 50kg
smith flat wide 2x10–6 120-140kg
smith high pec delt tie in 2x10 80kg
machine fly pad behind back 3x10 77kg
low pec cable fly 3x12 14kg
cable cross over 3x12 14-14-17kg
db pullover 3x12 30kg
dip machine 3x20 64-73-91kg
DELTS
rear delt cable high 3x20 10kg
side raise standing cable 3x20 7.9kg
front raise cable 2x20 7.9kg
rope rear 3x20 30kg
BICEP
cable curl 3x12-8-8 14-17-17kg
hammer on preacher 2x12 16kg
spider curl db 3x10 14kg
preacher machine 3x20 36-50-50kg
Very good session tonight felt strong I’m changing split legs tomorrow quad they where gassed last workout so now Tuesday quad day focus chest Monday so I can do it again but give it longer recovery time weight 288lbs all most 290 again goal hit 300 I feel very good not breathless nothing bloods come back this week too
DarrenW29
06-20-2024, 10:36 PM
THURSDAY
LEGS
HAMS
lying ham 3x12-9-8 73-77-77kg
standing ham on lying 3x10 41kg
standing ham on ext 3x8 45kg
Abductor 3x15-12-12 104-2x104plus 10kg
adductor 3x15 104-2x104 plus 25kg
QUAD
leg ext 3x15 52kg
LEG PRESS
^upper close 2x15-16 350-400kg
^lower legs close 2x15 300kg
Toes outward 2x15 250-300kg
HACK
2x15 80-120kg
CALVES
Smith 3x15 80kg
GLUTES
db in between leg 3x15 50kg
db stiff 2x15 50kg
Bulgarians on plank
2x12 26kg
Took 2 days rest and tonight was a great session pr on abductor finally back was way to light but still good pump overall great session bloods came back liver kidney cholesterol normal minus ldl blood sugar slightly elevated but it’s coming down
DarrenW29
06-22-2024, 12:35 AM
BACK TRAP TRICEP
PAUSE AT THE BOTTOM OF STRECH
BACK
smith row dead stop 2x10-8 140kg
smith 1 arm row 2x10 40kg
Pull up assisted deep stretch 2x10 23kg
reverse pulldown 2x8 73kg
upper back bar 2x10 52kg
1 arm pulldown 2x10 32kg
pullover cable 3x10 36-41-41kg
seated row reverse 2x10 36-43kg
TRAPS
plated chest trap middle back 2x10 60kg
upright row 2x12 21kg
cable shrug 2x12 44kg
TRICEP
kickback cable 3x12-10-8 12-14-17kg
pushdown bar 3x12-10-8 44-2x44plus 25kg plus 10kg
arm behind head easybar 3x10-10-8 32-32-44kg
1 arm cable 2x8 14kg
^superset rope 2x10 10kg
Tricep extension pin 3x15 68kg
Finally find a good back workout this was a great session tonight next week training changes a little but loving this bloods are healthy feeling good blood pressure good
291lbs today
https://i.ibb.co/cTknWGG/IMG-1640.jpg (https://ibb.co/nk6JXHH)
DarrenW29
06-23-2024, 01:18 AM
CHEST DELT BICEP
CHEST
Close grip plate press 4x20-15-10-6 80-100-120-150kg
smith flat 4x15-15-10-8 80-100–120-140kg
flat db fly 3x12-10-10 24-28-30kg
db pullover 2x12 30kg
Machine fly 3x10 100-134-134kg
DELT
smith press 2x10-8 80kg
high cable 3x20 7.5-12-14kg
cable side raise 3x15 5.2kg
db chest on seat 3x10 12kg
front raise bb 2x12 40kg
upright row bb 2x12 40kg
rear delt pec deck 2x10 93kg
y raises on incline 2x12 12kg
BICEP
spider curl 4x10 16-20-24-26kg
db together 2x12 20kg
preacher 4x12 64kg
FOREARM
cable curl 3x15 45kg
reverse db 3x15 14kg
Amazing tonight this week changing training everything twice a week little less volume but now rest up tomorrow
DarrenW29
06-25-2024, 01:50 AM
MONDAY
BACK TRAP TRICEP
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
Really finding the exercises now will be hitting everything twice a week depending on feel but it’s the goal much less volume 293 lets hit 300
Food up 7500 now
https://i.ibb.co/yWDX5Hq/IMG-1743.jpg (https://ibb.co/kQpx0NX)
https://i.ibb.co/7yr0mDB/IMG-1744.jpg (https://ibb.co/ZTcbDrv)
https://i.ibb.co/NrKL7vJ/IMG-1745.jpg (https://ibb.co/zFZSNMB)
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DarrenW29
06-27-2024, 02:04 AM
Good session on chest really pushing it need way more real size so going for it no cutting for long time
https://i.ibb.co/02Fzztc/IMG-1787.jpg (https://ibb.co/MSGJJ6s)
https://i.ibb.co/3d1tw6f/IMG-1788.jpg (https://ibb.co/sRjLhx5)
DarrenW29
06-29-2024, 02:59 AM
FRIDAY
LEGS TRICEP
HAMS
lying ham 3x10-8-8 73-82-82kg
standing ham on lying 3x10 50kg
standing ham on ext 3x10 45kg
Abductor standing 3x12 104kg
adductor 3x10 104 plus 20kg
LEG PRESS
^1 leg press 2x15 150kg
2 leg 2x20 150kg
^lower legs close 2x25 150kg
Toes outward 2x20 150kg
HACK
2x15-12 120-140kg
leg ext 3x15 52-63-73kg
CALVES
Smith 3x15 80kg
GLUTES
db in between leg 3x15 50kg
smith stiff 2x10 80kg
TRICEP
pushdown 3x15 30kg
cable behind 3x12 23kg
1 arm 3x12-10 10kg
rope pushdown 3x10 10kg
Legs fried cramping lol but great session
Again thanks to bigdaddy mts family 🙏❤️🔥🔥
https://i.ibb.co/wyGpd4w/IMG-1832.jpg (https://ibb.co/R2rQgcB)
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DarrenW29
07-02-2024, 01:43 AM
MONDAY
CHEST DELTS BICEP
CHEST
smith flat wide 3x15-10-6 120-140-160kg drop sets
smith high pec delt tie in 2x10 80-100kg
machine fly pad behind back 3x10 82-91-91kg
low pec cable fly 3x15-10 14-19-19kg
cable cross over 3x1019kg
db pullover 2x12 30kg
dip machine 3x10 45-45-36kg
dip machine 2x10 91kg
pin press 2x10 66kg
DELTS
rear delt cable high 3x20 10-12-14kg
side raise standing cable 3x12 5.7kg
front raise db 2x10 20kg
rope rear 3x10 30kg
BICEP
easy bar cable 2x12 30kg
hammer on preacher 2x10 16kg
spider curl db 3x10 16kg
preacher machine 3x12 50kg
Great session
DarrenW29
07-04-2024, 12:36 AM
Another great session pushing weight again
https://i.ibb.co/gPCxpxq/IMG-2004.jpg (https://ibb.co/NmzMPMD)
https://i.ibb.co/ChxmCkS/IMG-2003.jpg (https://ibb.co/Ln4YjLs)
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DarrenW29
07-05-2024, 02:08 AM
Another good session hack at the end killed me but love it still need more legs always
https://i.ibb.co/QY0tdWV/IMG-2060.jpg (https://ibb.co/kqZv1LT)
https://i.ibb.co/ZmgTn2z/IMG-2061.jpg (https://ibb.co/tX2C7Lp)
DarrenW29
07-08-2024, 11:15 PM
MONDAY
Chest
flat smith 2x16-7120-160kg drops
high incline smith 2x12-12-10 80-110-120kg
plate close grip 2x10 90kg
pull over 2x12 42kg
machine fly 3x12-10 134kg
machine dip 2x10 41kg
Just did chest tonight but solid session feeling strong food now 8k
https://i.ibb.co/YNNSLjg/IMG-2160.jpg (https://ibb.co/hggNm80)
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DarrenW29
07-10-2024, 01:38 AM
https://i.ibb.co/5h5dnXw/IMG-2263.jpg (https://ibb.co/Zzh3YR7)
https://i.ibb.co/44jv5r8/IMG-2264.jpg (https://ibb.co/h2KQtzB)
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Good session now rest tomorrow fuel up for legs Thursday
DarrenW29
07-16-2024, 12:17 AM
MONDAY
CHEST DELTS BICEP
CHEST
smith flat wide 2x20-5 120-160kg
smith high pec delt tie in 2x10 100-110kg
machine fly pad behind back 3x12 91kg
dip machine 2x10 36kg
db pullover 2x10 44kg
db fly 2x10 22kg
dip machine 2x12 68kg
pin press 2x10 66kg
low pec cable 3x10 14kg
DELTS
rear delt cable high 3x15 10kg
side raise standing cable 3x12 5.7kg
front raise cable 2x8 10kg
rope rear 3x12 26kg
BICEP
cable cable 2x12 14kg
hammer cable to chest 3x10 10kg
spider curl db 3x10 18kg
preacher machine 3x20 50kg
Great session changed whole diet gluten dairy free gut was huge
DarrenW29
07-18-2024, 12:16 AM
Back
https://i.ibb.co/S6d04tD/IMG-2478.jpg (https://ibb.co/4FYMn8w)
https://i.ibb.co/T8t9FXT/IMG-2479.jpg (https://ibb.co/VSTfPyN)
Another solid session I think I need more food weights 303 feeling amazing now gluten dairy free great digestion still little stomach bloat but it should fix itself
DarrenW29
07-20-2024, 12:31 AM
https://i.ibb.co/4NZKrTf/IMG-2535.jpg (https://ibb.co/HgDB8z2)
https://i.ibb.co/m6y6tcr/IMG-2534.jpg (https://ibb.co/WgzgF2N)
Felt small pull in quad on leg press but kept training its nothing major luckily
DarrenW29
07-23-2024, 12:38 AM
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
DarrenW29
07-24-2024, 09:36 PM
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
DarrenW29
07-28-2024, 12:10 AM
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
DarrenW29
08-06-2024, 12:07 AM
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💥
https://i.ibb.co/WWVXmMb/IMG-3100.jpg (https://ibb.co/WWVXmMb)
DarrenW29
08-06-2024, 11:33 PM
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
https://i.ibb.co/R4fLYCH/IMG-3102.jpg (https://ibb.co/R4fLYCH)
DarrenW29
08-07-2024, 08:42 PM
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
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