Thread: the push too 330

SATURDAY
ARMS CHEST DELT CALVES

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

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

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

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

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

CALVES
pin 6x20 100kg

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

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

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

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

MONDAY
-BACK TRAP TRICEP

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


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

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

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

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

Originally Posted by emperorcaliano

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

Haha I love that bro really appreciate it 🙏

TUESDAY
CHEST DELTS BICEP

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

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


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


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

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

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

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

Rest tomorrow back at it again

MONDAY
CHEST DELTS BICEP

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

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


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

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