Thread: the push too 330

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

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

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

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