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bros this looks good. it on point. the bicep curl machine is A+ @Dumptruck
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You're looking impressive my bro
bro mad love for this training. pushing the iron is the best. but what about the red meat? we need more updates on that @Dumptruck
@Dumptruck you are looking amazing! i like the chest supported machine row. upper body training FTW
@Dumptruck i'm proud of you man. this one looks great! pushing some solid training the whole way as usual
Wednesday: Push
Lying cable lateral raise
3 x 8-12
11.3kg x 12.5
9kg x 11
9kg x 10
Seated cable fly
2 x 8-12
24.9kg x 11
20.4kg x 10
Incline chest press machine
2 x 8-12
160kg x 9
120kg x 11
Machine shoulder press (neutral grip)
2 x 8-12
93kg x 10.5
86kg x 8.5
Cross body cable tricep extension
2 x 8-12
11.3kg x 13
11.3kg x 10
Seated overhead tricep extension
2 x 10-15
27kg x 13
24.8kg x 12
Stair master - 20 minutes
Great push session this afternoon, progressing nicely each week. Physically and mentally feeling great. Legs Thursday
Lying cable lateral raise
3 x 8-12
11.3kg x 12.5
9kg x 11
9kg x 10
Seated cable fly
2 x 8-12
24.9kg x 11
20.4kg x 10
Incline chest press machine
2 x 8-12
160kg x 9
120kg x 11
Machine shoulder press (neutral grip)
2 x 8-12
93kg x 10.5
86kg x 8.5
Cross body cable tricep extension
2 x 8-12
11.3kg x 13
11.3kg x 10
Seated overhead tricep extension
2 x 10-15
27kg x 13
24.8kg x 12
Stair master - 20 minutes
Great push session this afternoon, progressing nicely each week. Physically and mentally feeling great. Legs Thursday
@Dumptruck Love the stairmaster, that is my favorite cardio. Those crossbody cable triceps are in my staple as well.
Pigsy
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Great to see some cardio in there. Moving some nice weight also
LevButlerov
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@Dumptruck solid arm and pull day bro!
love to hear you're feeling great, another top update bro
@Dumptruck is say progressing nicely man. Looking killer.
@Dumptruck Updates are legit.....good progress so far...........
Solid work
Saturday: Lower B
Machine hip abduction
3 x 10-15
138kg x 11
131kg x 10
124kg x 10
Seated leg curl
2 x 6-8
110kg x 10
103kg x 10.5
RDL
2 x 6-8
60kg x 12
60kg x 13
Belt squat
2 x 6-8
40kg x 15
40kg x 15
Single leg extension
2 x 8-12
61kg x 10
54kg x 10.5
Ab machine
3 x 10-15
63kg x 12
57kg x 11
57kg x 9
Growth phase finished last week, cracked the 120kgs. Entering a small health phase for the next 8-10 weeks before another small push before starting prep for march next year.
Machine hip abduction
3 x 10-15
138kg x 11
131kg x 10
124kg x 10
Seated leg curl
2 x 6-8
110kg x 10
103kg x 10.5
RDL
2 x 6-8
60kg x 12
60kg x 13
Belt squat
2 x 6-8
40kg x 15
40kg x 15
Single leg extension
2 x 8-12
61kg x 10
54kg x 10.5
Ab machine
3 x 10-15
63kg x 12
57kg x 11
57kg x 9
Growth phase finished last week, cracked the 120kgs. Entering a small health phase for the next 8-10 weeks before another small push before starting prep for march next year.
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Looking good bro, great to see you - looks like a super successful growth phase
Thank you bro, appreciate it
you look amazing
Tuesday: Upper A
Chest supported machine row
3 x 6-10
84kg x 9.5
84kg x 8.5
77kg x 9
Incline smith press
3 x 6-10
140kg x 6
120kg x 9
120kg x 7
Machine pulldown
3 x 6-10
120kg x 7.5
100kg x 8.5
80kg x 8.5
Machine shoulder press
3 x 6-10
88kg x 11
88kg x 8.5
81kg x 9.5
Single arm machine preacher curl
3 x 8-12
43kg x 9
36kg x 10.5
36kg x 10
Dip machine
3 x 8-12
109kg x 13
109kg x 11
104kg x 10
Early morning session before work. 3:30am wake up to train. Great workout, really enjoying this new upper/lower program. Legs tomorrow morning
Chest supported machine row
3 x 6-10
84kg x 9.5
84kg x 8.5
77kg x 9
Incline smith press
3 x 6-10
140kg x 6
120kg x 9
120kg x 7
Machine pulldown
3 x 6-10
120kg x 7.5
100kg x 8.5
80kg x 8.5
Machine shoulder press
3 x 6-10
88kg x 11
88kg x 8.5
81kg x 9.5
Single arm machine preacher curl
3 x 8-12
43kg x 9
36kg x 10.5
36kg x 10
Dip machine
3 x 8-12
109kg x 13
109kg x 11
104kg x 10
Early morning session before work. 3:30am wake up to train. Great workout, really enjoying this new upper/lower program. Legs tomorrow morning
LevButlerov
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@Dumptruck solid session
and serious respect for that 3:30am start. You can tell you're locked in with this new setup and it's clearly working. Strength looks steady across the board and that kind of consistency is what moves the needle.Upper days like this where everything feels tight just set the tone for the week. Sounds like you're in a good rhythm now. Looking forward to seeing how legs go tomorrow with some leg pics.
Watching this for progress
@Dumptruck machine should press and single arm machine preacher curl are good to get nice pumps. that is some major dedication. getting up that early to train
good stuff legend
@Dumptruck machine pulldown and machine shoulder press is on point. i like the single arm machine preacher curl. and nice finish
@Dumptruck bro i love you. good hardcore training. I wake up early to to work out. I gotta have a lot of respect for that.
@Dumptruck very nice work on this one. lots of good volume. you are pumping it hardcore and throwing around the iron
@Dumptruck bros this is a solid job on the training. got mad respect for it. machine shoulder press is looking strong
good job on the hardcore training. you are pushing some big weights and reps too. @Dumptruck i like how you wake up early and get it done !
@Dumptruck great trading update man. Proud of the work you’re putting in.
@Dumptruck solid work right here!
Saturday: Upper B
Lat pulldown
1 x 6-8 1 x 8-10
100kg x 9
73kg x 10.5
Incline chest press machine
1 x 6-8 1 x 8-12
120kg x 10
100kg x 10
Chest supported single arm machine row
1 x 6-8 1 x 8-12
60kg x 10
45kg x 13
Pec fly
3 x 12-15
117kg x 8
110kg x 9
103kg x 8.5
Reverse pec fly
2 x 10-12
75kg x 9
68kg x 9
Machine lateral raise
3 x 10-15
55kg x 14
55kg x 12
50kg x 11
Bicep curl machine
3 x 10-15
40kg x 11
35kg x 12
35kg x 11
Overhead Rope tricep extension
3 x 10-15
27kg x 8
24.8kg x 11
22.5kg x 12
Stair master - 20 minutes
Saturday afternoon upper session in the books, batting a bit of a cold but great workout nonetheless. Lower B tomorrow
Lat pulldown
1 x 6-8 1 x 8-10
100kg x 9
73kg x 10.5
Incline chest press machine
1 x 6-8 1 x 8-12
120kg x 10
100kg x 10
Chest supported single arm machine row
1 x 6-8 1 x 8-12
60kg x 10
45kg x 13
Pec fly
3 x 12-15
117kg x 8
110kg x 9
103kg x 8.5
Reverse pec fly
2 x 10-12
75kg x 9
68kg x 9
Machine lateral raise
3 x 10-15
55kg x 14
55kg x 12
50kg x 11
Bicep curl machine
3 x 10-15
40kg x 11
35kg x 12
35kg x 11
Overhead Rope tricep extension
3 x 10-15
27kg x 8
24.8kg x 11
22.5kg x 12
Stair master - 20 minutes
Saturday afternoon upper session in the books, batting a bit of a cold but great workout nonetheless. Lower B tomorrow
havent seen you updated in a while
the cold is gone now?
nice update brother, how you been?
Monday: Lower B
Machine hip abduction
3 x 10-15
138kg x 15
138kg x 14
131kg x 13
Seated leg curl
2 x 6-8
112.5kg x 8.5
105.5kg x 9
Belt squat
2 x 6-8
65kg x 9
60kg x 10
Leg extension
2 x 8-12
61kg x 10
56.5kg x 10
Rdl
2 x 6-8
120kg x 9
100kg x 9
Ab machine
3 x 10-15
57kg x 11
57kg x 10
50kg x 9
Great lower B sesh on a Monday afternoon. Big focus on tempo and slowing down the reps. Rest Tuesday and Upper A Wednesday
Machine hip abduction
3 x 10-15
138kg x 15
138kg x 14
131kg x 13
Seated leg curl
2 x 6-8
112.5kg x 8.5
105.5kg x 9
Belt squat
2 x 6-8
65kg x 9
60kg x 10
Leg extension
2 x 8-12
61kg x 10
56.5kg x 10
Rdl
2 x 6-8
120kg x 9
100kg x 9
Ab machine
3 x 10-15
57kg x 11
57kg x 10
50kg x 9
Great lower B sesh on a Monday afternoon. Big focus on tempo and slowing down the reps. Rest Tuesday and Upper A Wednesday
Great brother, how are you going?
Yeah all good now, it lingered around for a while
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good job on the belt squat and seated leg curls. this is excellent! gotta love a strong leg day @Dumptruck
Wednesday: Upper A
Chest supported machine row
3 x 6-10
84kg x 9
84kg x 9
77kg x 11
Incline smith press
3 x 6-10
140kg x 6
120kg x 7
100kg x 8
Machine pulldown
3 x 6-10
120kg x 7
100kg x 9
100kg x 8
Machine shoulder press
3 x 6-10
88kg x 11
88kg x 8.5
81kg x 9.5
Single arm machine preacher curl
3 x 8-12
43kg x 9
36kg x 9
36kg x 9
Dip machine
3 x 8-12
109kg x 13
109kg x 11
104kg x 10
Stair master - 20 minutes
Early morning Upper session smashed out before work. Great workout, body is feeling good. Legs tomorrow
Chest supported machine row
3 x 6-10
84kg x 9
84kg x 9
77kg x 11
Incline smith press
3 x 6-10
140kg x 6
120kg x 7
100kg x 8
Machine pulldown
3 x 6-10
120kg x 7
100kg x 9
100kg x 8
Machine shoulder press
3 x 6-10
88kg x 11
88kg x 8.5
81kg x 9.5
Single arm machine preacher curl
3 x 8-12
43kg x 9
36kg x 9
36kg x 9
Dip machine
3 x 8-12
109kg x 13
109kg x 11
104kg x 10
Stair master - 20 minutes
Early morning Upper session smashed out before work. Great workout, body is feeling good. Legs tomorrow
@Dumptruck good job on the leg training man. its looking solid. the RDL and belt squats look amazing
you are pushing the iron nicely. belt squat seems pretty good. i like the hard work you are doing too @Dumptruck
@Dumptruck great job on this one man. you are doing a great job pushing the leg training. proud of you!
@Dumptruck RDL is looking good. the belt squat and the seated leg curl are excellent. good training and good push
@Dumptruck bro the legs look good! we love the top quality training. leg extension and everything else on point
great update brother, I'm good as well thank you
@Dumptruck solid lower body work bro!
Very solid updates as always
@Dumptruck Solid work man....keep grinding.......
@Dumptruck nice work big fella. Now wonder you’re growing like a weed.
Good workout
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