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Approved Log From Bulk to Cut cycle Log

Day off today so just some active cardio , walked to the gym and back for extra step work and did 30 minutes on the cross trainer 140bpm . tomorrow will be hitting hamstrings , glutes calves

Calories a little lower today circa 3600 as no training and will be doing weigh in on Sunday , I am expecting a couple of lbs drop off of water which is to be expected of course with first week of dieting.
 
Last edited:
Haysey86 said:
Day off today so just some active cardio , walked to the gym and back for extra step work and did 30 minutes on the cross trainer 140bpm . tomorrow will be hitting hamstrings , glutes calves

Calories a little lower today circa 3600 as no training and will be doing weigh in on Sunday , I am expecting a couple of lbs drop off of water which is to be expected of course with first week of dieting.
Click to expand...
Good day off and I like the cardio :D @Haysey86
you cycling carbs on day off?
 
Session 1. Cross trainer 30 minutes
Session 2. hamstring ,glute , calves, abs


One of the easier session nice and quick


Pre workout 1.5 scoops of jeti juice and 3 meals eaten prior to lifting plus 4 litres water



Seated leg curls 2x 8-12
Set1 70kg 10
Set2 70kg 8

Laying leg curls 2x 8-12
Set1. 54kg 11
Set2. 54kg 9

Barbell rdl 1x 5-9. 1x10-12
Set1 160kg 9
Set2 140kg 12

Hyper extensions 2x failure
Set1 bodyweight +40kgs 12
Set2 bodyweight +40kg 8 drop set to bodyweight 8 reps


Standing calve raises 3x 8-12
Set1 100kg 12
Set2 100kg 10
Set3 100kg 8
Full range , big stretch at the bottom and squeeze at top

Seated calves 3x 8-12
Set1 80kg 10
Set2 80kg 8
Set3 80kg 6 rest pause 2 = 8


Ab work


Cable crunches 3x failure
Set1 whole stack -91kg 30 reps
Set2 whole stack -91kg 25 reps
Set3 whole stack -91kg 18 reps

Laying leg raises
Set1 20
Set2 17
Set3 15


Post workout 50g dextrose 2 scoops of whey 2 scoops electrolytes

2 hours after shake a solid meal

250g low fat ground beef made into a chilli , 200g rice , pic below

IMG_4051.webp
 
Haysey86 said:
Session 1. Cross trainer 30 minutes
Session 2. hamstring ,glute , calves, abs


One of the easier session nice and quick


Pre workout 1.5 scoops of jeti juice and 3 meals eaten prior to lifting plus 4 litres water



Seated leg curls 2x 8-12
Set1 70kg 10
Set2 70kg 8

Laying leg curls 2x 8-12
Set1. 54kg 11
Set2. 54kg 9

Barbell rdl 1x 5-9. 1x10-12
Set1 160kg 9
Set2 140kg 12

Hyper extensions 2x failure
Set1 bodyweight +40kgs 12
Set2 bodyweight +40kg 8 drop set to bodyweight 8 reps


Standing calve raises 3x 8-12
Set1 100kg 12
Set2 100kg 10
Set3 100kg 8
Full range , big stretch at the bottom and squeeze at top

Seated calves 3x 8-12
Set1 80kg 10
Set2 80kg 8
Set3 80kg 6 rest pause 2 = 8


Ab work


Cable crunches 3x failure
Set1 whole stack -91kg 30 reps
Set2 whole stack -91kg 25 reps
Set3 whole stack -91kg 18 reps

Laying leg raises
Set1 20
Set2 17
Set3 15


Post workout 50g dextrose 2 scoops of whey 2 scoops electrolytes

2 hours after shake a solid meal

250g low fat ground beef made into a chilli , 200g rice , pic below

View attachment 150924
Click to expand...
@Haysey86 meal looks fantastic....
 
Haysey86 said:
Session 1. Cross trainer 30 minutes
Session 2. hamstring ,glute , calves, abs


One of the easier session nice and quick


Pre workout 1.5 scoops of jeti juice and 3 meals eaten prior to lifting plus 4 litres water



Seated leg curls 2x 8-12
Set1 70kg 10
Set2 70kg 8

Laying leg curls 2x 8-12
Set1. 54kg 11
Set2. 54kg 9

Barbell rdl 1x 5-9. 1x10-12
Set1 160kg 9
Set2 140kg 12

Hyper extensions 2x failure
Set1 bodyweight +40kgs 12
Set2 bodyweight +40kg 8 drop set to bodyweight 8 reps


Standing calve raises 3x 8-12
Set1 100kg 12
Set2 100kg 10
Set3 100kg 8
Full range , big stretch at the bottom and squeeze at top

Seated calves 3x 8-12
Set1 80kg 10
Set2 80kg 8
Set3 80kg 6 rest pause 2 = 8


Ab work


Cable crunches 3x failure
Set1 whole stack -91kg 30 reps
Set2 whole stack -91kg 25 reps
Set3 whole stack -91kg 18 reps

Laying leg raises
Set1 20
Set2 17
Set3 15


Post workout 50g dextrose 2 scoops of whey 2 scoops electrolytes

2 hours after shake a solid meal

250g low fat ground beef made into a chilli , 200g rice , pic below

View attachment 150924
Click to expand...
Nice meal pic looks tasty, chilli with rice is perfect fuel :D @Haysey86
160kg RDLs and 100kg calf work I can tell pumped you up!

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@toddthelineman
 
Haysey86 said:
Session 1. Cross trainer 30 minutes
Session 2. hamstring ,glute , calves, abs


One of the easier session nice and quick


Pre workout 1.5 scoops of jeti juice and 3 meals eaten prior to lifting plus 4 litres water



Seated leg curls 2x 8-12
Set1 70kg 10
Set2 70kg 8

Laying leg curls 2x 8-12
Set1. 54kg 11
Set2. 54kg 9

Barbell rdl 1x 5-9. 1x10-12
Set1 160kg 9
Set2 140kg 12

Hyper extensions 2x failure
Set1 bodyweight +40kgs 12
Set2 bodyweight +40kg 8 drop set to bodyweight 8 reps


Standing calve raises 3x 8-12
Set1 100kg 12
Set2 100kg 10
Set3 100kg 8
Full range , big stretch at the bottom and squeeze at top

Seated calves 3x 8-12
Set1 80kg 10
Set2 80kg 8
Set3 80kg 6 rest pause 2 = 8


Ab work


Cable crunches 3x failure
Set1 whole stack -91kg 30 reps
Set2 whole stack -91kg 25 reps
Set3 whole stack -91kg 18 reps

Laying leg raises
Set1 20
Set2 17
Set3 15


Post workout 50g dextrose 2 scoops of whey 2 scoops electrolytes

2 hours after shake a solid meal

250g low fat ground beef made into a chilli , 200g rice , pic below

View attachment 150924
Click to expand...
Nice session! quick and effective, that meal looks great too
 
Dreamer said:
Nice session! quick and effective, that meal looks great too
Click to expand...
Thanks mate , one of the easiest sessions to be fair being only one heavy compound . Quite enjoy splitting hams and quads onto different days. Whole leg days are long and very fatiguing , feel like been hit by a train next day .
 
Haysey86 said:
Thanks mate , one of the easiest sessions to be fair being only one heavy compound . Quite enjoy splitting hams and quads onto different days. Whole leg days are long and very fatiguing , feel like been hit by a train next day .
Click to expand...
Yes, I have started doing the same, I want to give a bit more focus on my hams and glutes - find that helps
 
Afternoon


Session 1. 30 minutes cardio
Session 2. Bi , tri , forearms

Good session , intense short and sweet , got my first weigh in also first thing tomorrow morning on a empty stomach


Usual pre workout 1.5 scoops yeti juice


All sets and reps strict with full Rom and slow controlled negatives


Biceps



Single arm Db preacher curls 2x 8-12
Set1 22.5kg 10
Set2 22.5kg 8

Single arm Incline db curl 2x 8-12
Set1 17.5kg 9
Set2 15kg 10

Single arm across body hammer curl 2x 8-12
Set1 20kg 11 reps then 3 forced reps
Set2 20kg 8 reps then 2 forced reps



Triceps ~



Single arm Db triceps extension. 2x 8-12
Set1 20kg 12
set2 20kg 8

Single arm triceps pushdown 2x 8-12
Set1 36kg 8
Set2 32kg 8

Tricep machine dips 2x 8-12
Set1 90kg 12
Set2 90kg 10 drop set 60kg 8


Forearms ~


Reverse wrist curls 2x failure
Set1. 15kg 20
Set2. 15kg 15

Behind the back wrist curls 2x failure
Set1 50kg 16
Set2 50kg 14


IMG_4057.webp
 
Haysey86 said:
Session 1. Cross trainer 30 minutes. 140bpm
Session 2. Back and rear delts


Usually do a heavy pull on back day but doesn’t fit with my program at the moment so just doing a heavy rdl or stiff leg on hamstring and glute day . Anyway nice and intense great pump, all reps controlled and slow eccentrics.

Barbell row.
Set1 150kg 8
Set2. 130kg 10
Elbows flared

Reverse grip pull downs
Set1 100kg 8
Set2 79kg 10 failed 11th

Wide grip cable row
Set1 93kg 10
Set2 79kg 11 failed 12th

Neutral grip t bar row
Set1 70kg 10
Set2 60kg 14
Small 10kg plates used for increased rom and bent over parallel to floor

Barbell shrugs
Set1 120kg 18
Set2 120kg 15
Nice squeeze at the top and stretch at the bottom of each rep

Straight arm pull downs
Set1 36kg 10
Set2 27kg 11
Bent over hinged at the hip with full stretch above head and a nice squeeze at the bottom

Reverse peck deck
Set1 66kg 12
Set2 66kg 0
Set3 66kg 8


Quick pic in attachments of my back . looking forward to bringing out the details over the next few months
Click to expand...
Holy shit.... back looks insane!

Nice looking workout as well.
 
Haysey86 said:
Session 1. Cross trainer 30 minutes
Session 2. hamstring ,glute , calves, abs


One of the easier session nice and quick


Pre workout 1.5 scoops of jeti juice and 3 meals eaten prior to lifting plus 4 litres water



Seated leg curls 2x 8-12
Set1 70kg 10
Set2 70kg 8

Laying leg curls 2x 8-12
Set1. 54kg 11
Set2. 54kg 9

Barbell rdl 1x 5-9. 1x10-12
Set1 160kg 9
Set2 140kg 12

Hyper extensions 2x failure
Set1 bodyweight +40kgs 12
Set2 bodyweight +40kg 8 drop set to bodyweight 8 reps


Standing calve raises 3x 8-12
Set1 100kg 12
Set2 100kg 10
Set3 100kg 8
Full range , big stretch at the bottom and squeeze at top

Seated calves 3x 8-12
Set1 80kg 10
Set2 80kg 8
Set3 80kg 6 rest pause 2 = 8


Ab work


Cable crunches 3x failure
Set1 whole stack -91kg 30 reps
Set2 whole stack -91kg 25 reps
Set3 whole stack -91kg 18 reps

Laying leg raises
Set1 20
Set2 17
Set3 15


Post workout 50g dextrose 2 scoops of whey 2 scoops electrolytes

2 hours after shake a solid meal

250g low fat ground beef made into a chilli , 200g rice , pic below

View attachment 150924
Click to expand...
Love that combination of hamstring exercises! Meal looks nice as well!
 
Haysey86 said:
Afternoon


Session 1. 30 minutes cardio
Session 2. Bi , tri , forearms

Good session , intense short and sweet , got my first weigh in also first thing tomorrow morning on a empty stomach


Usual pre workout 1.5 scoops yeti juice


All sets and reps strict with full Rom and slow controlled negatives


Biceps



Single arm Db preacher curls 2x 8-12
Set1 22.5kg 10
Set2 22.5kg 8

Single arm Incline db curl 2x 8-12
Set1 17.5kg 9
Set2 15kg 10

Single arm across body hammer curl 2x 8-12
Set1 20kg 11 reps then 3 forced reps
Set2 20kg 8 reps then 2 forced reps



Triceps ~



Single arm Db triceps extension. 2x 8-12
Set1 20kg 12
set2 20kg 8

Single arm triceps pushdown 2x 8-12
Set1 36kg 8
Set2 32kg 8

Tricep machine dips 2x 8-12
Set1 90kg 12
Set2 90kg 10 drop set 60kg 8


Forearms ~


Reverse wrist curls 2x failure
Set1. 15kg 20
Set2. 15kg 15

Behind the back wrist curls 2x failure
Set1 50kg 16
Set2 50kg 14


View attachment 151360
Click to expand...
Arms look huge in the pic and your chest looks thick with that dense look you are building. :D @Haysey86
The arm session hit hot!
22.5kg preacher work and 20kg hammers solid volume
 
Haysey86 said:
Afternoon


Session 1. 30 minutes cardio
Session 2. Bi , tri , forearms

Good session , intense short and sweet , got my first weigh in also first thing tomorrow morning on a empty stomach


Usual pre workout 1.5 scoops yeti juice


All sets and reps strict with full Rom and slow controlled negatives


Biceps



Single arm Db preacher curls 2x 8-12
Set1 22.5kg 10
Set2 22.5kg 8

Single arm Incline db curl 2x 8-12
Set1 17.5kg 9
Set2 15kg 10

Single arm across body hammer curl 2x 8-12
Set1 20kg 11 reps then 3 forced reps
Set2 20kg 8 reps then 2 forced reps



Triceps ~



Single arm Db triceps extension. 2x 8-12
Set1 20kg 12
set2 20kg 8

Single arm triceps pushdown 2x 8-12
Set1 36kg 8
Set2 32kg 8

Tricep machine dips 2x 8-12
Set1 90kg 12
Set2 90kg 10 drop set 60kg 8


Forearms ~


Reverse wrist curls 2x failure
Set1. 15kg 20
Set2. 15kg 15

Behind the back wrist curls 2x failure
Set1 50kg 16
Set2 50kg 14


View attachment 151360
Click to expand...
@Haysey86 Wow, you're looking super huge, man. Those arms are about to pop out of that sweater.
 
LevButlerov said:
Arms look huge in the pic and your chest looks thick with that dense look you are building. :D @Haysey86
The arm session hit hot!
22.5kg preacher work and 20kg hammers solid volume
Click to expand...
Thanks mate, I may move the preachers at some point to later in my bicep work as I get stronger to use less weight and use more of a finisher , something is always in the back of my mind when I do this exercise of snap city , you know 😂. But all good for the moment and a comfy weight so no issues .
 
Haysey86 said:
Afternoon


Session 1. 30 minutes cardio
Session 2. Bi , tri , forearms

Good session , intense short and sweet , got my first weigh in also first thing tomorrow morning on a empty stomach


Usual pre workout 1.5 scoops yeti juice


All sets and reps strict with full Rom and slow controlled negatives


Biceps



Single arm Db preacher curls 2x 8-12
Set1 22.5kg 10
Set2 22.5kg 8

Single arm Incline db curl 2x 8-12
Set1 17.5kg 9
Set2 15kg 10

Single arm across body hammer curl 2x 8-12
Set1 20kg 11 reps then 3 forced reps
Set2 20kg 8 reps then 2 forced reps



Triceps ~



Single arm Db triceps extension. 2x 8-12
Set1 20kg 12
set2 20kg 8

Single arm triceps pushdown 2x 8-12
Set1 36kg 8
Set2 32kg 8

Tricep machine dips 2x 8-12
Set1 90kg 12
Set2 90kg 10 drop set 60kg 8


Forearms ~


Reverse wrist curls 2x failure
Set1. 15kg 20
Set2. 15kg 15

Behind the back wrist curls 2x failure
Set1 50kg 16
Set2 50kg 14


View attachment 151360
Click to expand...
You're looking definitely buff in that picture. Shoulders are looking huge. You're really getting bigger. @Haysey86
 
Haysey86 said:
Thanks mate, I may move the preachers at some point to later in my bicep work as I get stronger to use less weight and use more of a finisher , something is always in the back of my mind when I do this exercise of snap city , you know 😂. But all good for the moment and a comfy weight so no issues .
Click to expand...
try to move to the Arnold barbell works like a charm :D @Haysey86
 
Haysey86 said:
Afternoon


Session 1. 30 minutes cardio
Session 2. Bi , tri , forearms

Good session , intense short and sweet , got my first weigh in also first thing tomorrow morning on a empty stomach


Usual pre workout 1.5 scoops yeti juice


All sets and reps strict with full Rom and slow controlled negatives


Biceps



Single arm Db preacher curls 2x 8-12
Set1 22.5kg 10
Set2 22.5kg 8

Single arm Incline db curl 2x 8-12
Set1 17.5kg 9
Set2 15kg 10

Single arm across body hammer curl 2x 8-12
Set1 20kg 11 reps then 3 forced reps
Set2 20kg 8 reps then 2 forced reps



Triceps ~



Single arm Db triceps extension. 2x 8-12
Set1 20kg 12
set2 20kg 8

Single arm triceps pushdown 2x 8-12
Set1 36kg 8
Set2 32kg 8

Tricep machine dips 2x 8-12
Set1 90kg 12
Set2 90kg 10 drop set 60kg 8


Forearms ~


Reverse wrist curls 2x failure
Set1. 15kg 20
Set2. 15kg 15

Behind the back wrist curls 2x failure
Set1 50kg 16
Set2 50kg 14


View attachment 151360
Click to expand...
you are dangerously big. looking huge! @Haysey86 very impressive so far
 
Haysey86 said:
Afternoon


Session 1. 30 minutes cardio
Session 2. Bi , tri , forearms

Good session , intense short and sweet , got my first weigh in also first thing tomorrow morning on a empty stomach


Usual pre workout 1.5 scoops yeti juice


All sets and reps strict with full Rom and slow controlled negatives


Biceps



Single arm Db preacher curls 2x 8-12
Set1 22.5kg 10
Set2 22.5kg 8

Single arm Incline db curl 2x 8-12
Set1 17.5kg 9
Set2 15kg 10

Single arm across body hammer curl 2x 8-12
Set1 20kg 11 reps then 3 forced reps
Set2 20kg 8 reps then 2 forced reps



Triceps ~



Single arm Db triceps extension. 2x 8-12
Set1 20kg 12
set2 20kg 8

Single arm triceps pushdown 2x 8-12
Set1 36kg 8
Set2 32kg 8

Tricep machine dips 2x 8-12
Set1 90kg 12
Set2 90kg 10 drop set 60kg 8


Forearms ~


Reverse wrist curls 2x failure
Set1. 15kg 20
Set2. 15kg 15

Behind the back wrist curls 2x failure
Set1 50kg 16
Set2 50kg 14


View attachment 151360
Click to expand...
Popeye incoming
 
Haysey86 said:
Afternoon


Session 1. 30 minutes cardio
Session 2. Bi , tri , forearms

Good session , intense short and sweet , got my first weigh in also first thing tomorrow morning on a empty stomach


Usual pre workout 1.5 scoops yeti juice


All sets and reps strict with full Rom and slow controlled negatives


Biceps



Single arm Db preacher curls 2x 8-12
Set1 22.5kg 10
Set2 22.5kg 8

Single arm Incline db curl 2x 8-12
Set1 17.5kg 9
Set2 15kg 10

Single arm across body hammer curl 2x 8-12
Set1 20kg 11 reps then 3 forced reps
Set2 20kg 8 reps then 2 forced reps



Triceps ~



Single arm Db triceps extension. 2x 8-12
Set1 20kg 12
set2 20kg 8

Single arm triceps pushdown 2x 8-12
Set1 36kg 8
Set2 32kg 8

Tricep machine dips 2x 8-12
Set1 90kg 12
Set2 90kg 10 drop set 60kg 8


Forearms ~


Reverse wrist curls 2x failure
Set1. 15kg 20
Set2. 15kg 15

Behind the back wrist curls 2x failure
Set1 50kg 16
Set2 50kg 14


View attachment 151360
Click to expand...
@Haysey86 Lookin swole in that picture. You're going to have to get a larger hoodie because it's not going to fit you pretty soon. Haha.
 
Haysey86 said:
Afternoon. First weigh in this morning and a 3lb drop as predicted , obviously water weight . So now sitting at 233lbs. Complete day off today and no training, a nice chilled Sunday . Hope you all are having a good weekend

Chest and shoulders tomorrow 👌
Click to expand...
bros hell yeah 233lbs. you are a beast! You could run over anyone out there. @Haysey86
 
ROIDDERS said:
@Haysey86 Lookin swole in that picture. You're going to have to get a larger hoodie because it's not going to fit you pretty soon. Haha.
Click to expand...
Thanks man , I usually buy clothing a bit bigger than I usually am and grow into it , so quite snug now . Good indicator of growth 🙏
ceo said:
bros hell yeah 233lbs. you are a beast! You could run over anyone out there. @Haysey86
Click to expand...
thanks mate
 
Haysey86 said:
Thanks man but not as big as I would like 😂. Around 19 inches cold without a pump currently, so maybe add a bit more onto that since I have just trained when took pic .
Click to expand...
i believe it
 
Not the best of sessions today , had a busy day today planned , so went to do my weight training first thing. Trained shortly after breakfast ,also don’t think I was hydrated enough , usually train after 3-4 meals and plenty litres of water before weight training so some things here and there are down strength wise . No bother though , we all have bad sessions from time to time , will be dropping in some cardio later this evening .


Flat barbell bench 1x 5-9. 1x 10-12
Set1. 150kg 5
Set2. 130kg 10
1 shy short of failure each set as no spotter used

Converging incline press 1x 5-9. 1x 10-12
Set1 140kg 9
Set2 120kg 10 rest pause 1 =11
Both sets to failure

Seated shoulder press 1x 5-9. 1x10-12
Set1 80kg 7
Set2 60kg 12

Peck deck 2x 8-12
Set1 79kg 12
Set2 79kg 10

Weighted Chest dips 1x 5-9. 1x 10-12
Set1 bodyweight + 40kgs 7
Set2 bodyweight + 20kg 10 plus 3 negatives

Machine lateral raises 4x 8-12
Set1 77kg 14
Set2 77kg 10
Set3 77kg 8
Set4 68kg 8

did some push up ladders to finish as felt like a bit of pump work - 1 set to failure
 
Haysey86 said:
Not the best of sessions today , had a busy day today planned , so went to do my weight training first thing. Trained shortly after breakfast ,also don’t think I was hydrated enough , usually train after 3-4 meals and plenty litres of water before weight training so some things here and there are down strength wise . No bother though , we all have bad sessions from time to time , will be dropping in some cardio later this evening .


Flat barbell bench 1x 5-9. 1x 10-12
Set1. 150kg 5
Set2. 130kg 10
1 shy short of failure each set as no spotter used

Converging incline press 1x 5-9. 1x 10-12
Set1 140kg 9
Set2 120kg 10 rest pause 1 =11
Both sets to failure

Seated shoulder press 1x 5-9. 1x10-12
Set1 80kg 7
Set2 60kg 12

Peck deck 2x 8-12
Set1 79kg 12
Set2 79kg 10

Weighted Chest dips 1x 5-9. 1x 10-12
Set1 bodyweight + 40kgs 7
Set2 bodyweight + 20kg 10 plus 3 negatives

Machine lateral raises 4x 8-12
Set1 77kg 14
Set2 77kg 10
Set3 77kg 8
Set4 68kg 8

did some push up ladders to finish as felt like a bit of pump work - 1 set to failure
Click to expand...
@Haysey86 training looks on point.........
 
Haysey86 said:
Afternoon


Session 1. 30 minutes cardio
Session 2. Bi , tri , forearms

Good session , intense short and sweet , got my first weigh in also first thing tomorrow morning on a empty stomach


Usual pre workout 1.5 scoops yeti juice


All sets and reps strict with full Rom and slow controlled negatives


Biceps



Single arm Db preacher curls 2x 8-12
Set1 22.5kg 10
Set2 22.5kg 8

Single arm Incline db curl 2x 8-12
Set1 17.5kg 9
Set2 15kg 10

Single arm across body hammer curl 2x 8-12
Set1 20kg 11 reps then 3 forced reps
Set2 20kg 8 reps then 2 forced reps



Triceps ~



Single arm Db triceps extension. 2x 8-12
Set1 20kg 12
set2 20kg 8

Single arm triceps pushdown 2x 8-12
Set1 36kg 8
Set2 32kg 8

Tricep machine dips 2x 8-12
Set1 90kg 12
Set2 90kg 10 drop set 60kg 8


Forearms ~


Reverse wrist curls 2x failure
Set1. 15kg 20
Set2. 15kg 15

Behind the back wrist curls 2x failure
Set1 50kg 16
Set2 50kg 14


View attachment 151360
Click to expand...
Putting in the work 💪
 
Haysey86 said:
Afternoon


Session 1. 30 minutes cardio
Session 2. Bi , tri , forearms

Good session , intense short and sweet , got my first weigh in also first thing tomorrow morning on a empty stomach


Usual pre workout 1.5 scoops yeti juice


All sets and reps strict with full Rom and slow controlled negatives


Biceps



Single arm Db preacher curls 2x 8-12
Set1 22.5kg 10
Set2 22.5kg 8

Single arm Incline db curl 2x 8-12
Set1 17.5kg 9
Set2 15kg 10

Single arm across body hammer curl 2x 8-12
Set1 20kg 11 reps then 3 forced reps
Set2 20kg 8 reps then 2 forced reps



Triceps ~



Single arm Db triceps extension. 2x 8-12
Set1 20kg 12
set2 20kg 8

Single arm triceps pushdown 2x 8-12
Set1 36kg 8
Set2 32kg 8

Tricep machine dips 2x 8-12
Set1 90kg 12
Set2 90kg 10 drop set 60kg 8


Forearms ~


Reverse wrist curls 2x failure
Set1. 15kg 20
Set2. 15kg 15

Behind the back wrist curls 2x failure
Set1 50kg 16
Set2 50kg 14


View attachment 151360
Click to expand...
@Haysey86 Looking huge bro!
 
Session 1. 30 minutes cross trainer 140bpm
Session 2. Quads adductors , calves


Cracking session tonight , gave this session everything I had and trained after 4 meals and 5-6 litres of water as didn’t want a repeat of the other day with being under fed and hydrated before my session . All sets nicely controlled and slow eccentrics with full Rom and pauses on all exercises

Hack squat. 1x 5-9. 1x10-12
Set1 210kg 8
Set2 190kg 10
Feet mid half way on the foot pad .

Leg press 1x 5-9. 1x 10-12
Set1 370kg 7.
Set2 320kg 10


Hips off pad sissy hack squats 2x 8-12
Set1 70kg 11
Set2 70kg 8

Leg extensions 2x 8-12
Set1 70kg 12
Set2 77kg 8 rest pause 2 =10

Adductor 2x 8-12. 1x rest pause set
Set1 77kg 14
Set2 84kg 8
Rest pause 63kg 8,6,3


Standing calve raises 3x 8-12
Set1 100kg 12
Set2 100kg 10
Set3 100kg 8

Seated calve raises
Set1. 85kg 11
Set2. 85kg 9
Set3. 80kg 8


Tomorrow will be hitting back
 
Last edited:
Haysey86 said:
Not the best of sessions today , had a busy day today planned , so went to do my weight training first thing. Trained shortly after breakfast ,also don’t think I was hydrated enough , usually train after 3-4 meals and plenty litres of water before weight training so some things here and there are down strength wise . No bother though , we all have bad sessions from time to time , will be dropping in some cardio later this evening .


Flat barbell bench 1x 5-9. 1x 10-12
Set1. 150kg 5
Set2. 130kg 10
1 shy short of failure each set as no spotter used

Converging incline press 1x 5-9. 1x 10-12
Set1 140kg 9
Set2 120kg 10 rest pause 1 =11
Both sets to failure

Seated shoulder press 1x 5-9. 1x10-12
Set1 80kg 7
Set2 60kg 12

Peck deck 2x 8-12
Set1 79kg 12
Set2 79kg 10

Weighted Chest dips 1x 5-9. 1x 10-12
Set1 bodyweight + 40kgs 7
Set2 bodyweight + 20kg 10 plus 3 negatives

Machine lateral raises 4x 8-12
Set1 77kg 14
Set2 77kg 10
Set3 77kg 8
Set4 68kg 8

did some push up ladders to finish as felt like a bit of pump work - 1 set to failure
Click to expand...
missed this big day on the push, try doing taurine and electrolytes pre training @Haysey86 sorry i'm late answering this
 
Haysey86 said:
Session 1. 30 minutes cross trainer 140bpm
Session 2. Quads adductors , calves


Cracking session tonight , gave this session everything I had and trained after 4 meals and 5-6 litres of water as didn’t want a repeat of the other day with being under fed and hydrated before my session . All sets nicely controlled and slow eccentrics with full Rom and pauses on all exercises

Hack squat. 1x 5-9. 1x10-12
Set1 210kg 8
Set2 190kg 10
Feet mid half way on the foot pad .

Leg press 1x 5-9. 1x 10-12
Set1 370kg 7.
Set2 320kg 10


Hips off pad sissy hack squats 2x 8-12
Set1 70kg 11
Set2 70kg 8

Leg extensions 2x 8-12
Set1 70kg 12
Set2 77kg 8 rest pause 2 =10

Adductor 2x 8-12. 1x rest pause set
Set1 77kg 14
Set2 84kg 8
Rest pause 63kg 8,6,3


Standing calve raises 3x 8-12
Set1 100kg 12
Set2 100kg 10
Set3 100kg 8

Seated calve raises
Set1. 85kg 11
Set2. 85kg 9
Set3. 80kg 8


Tomorrow will be hitting back
Click to expand...
Good quad session :D @Haysey86
210kg hack and 370kg leg press both hit heavy! you're a beast with these lifts.

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy @SPOONMAN366
 
Haysey86 said:
Session 1. 30 minutes cross trainer 140bpm
Session 2. Quads adductors , calves


Cracking session tonight , gave this session everything I had and trained after 4 meals and 5-6 litres of water as didn’t want a repeat of the other day with being under fed and hydrated before my session . All sets nicely controlled and slow eccentrics with full Rom and pauses on all exercises

Hack squat. 1x 5-9. 1x10-12
Set1 210kg 8
Set2 190kg 10
Feet mid half way on the foot pad .

Leg press 1x 5-9. 1x 10-12
Set1 370kg 7.
Set2 320kg 10


Hips off pad sissy hack squats 2x 8-12
Set1 70kg 11
Set2 70kg 8

Leg extensions 2x 8-12
Set1 70kg 12
Set2 77kg 8 rest pause 2 =10

Adductor 2x 8-12. 1x rest pause set
Set1 77kg 14
Set2 84kg 8
Rest pause 63kg 8,6,3


Standing calve raises 3x 8-12
Set1 100kg 12
Set2 100kg 10
Set3 100kg 8

Seated calve raises
Set1. 85kg 11
Set2. 85kg 9
Set3. 80kg 8


Tomorrow will be hitting back
Click to expand...
Monster session, love the 210kg hacks for reps
 
Session 1. 30 minutes cross trainer 140bpm
Session 2 Back and rear delts


Nice session , a little bit of progress from last week and up in reps on some exercises . As usual everything controlled , slow eccentric ect


Strict Barbell rows. 1x 5-9. 1x 10-12
Set1 150kg 9
Set2. 130kg 11

Reverse grip pull downs 1x 5-9. 1x 10-12
Set1 100kg 8 failed 9th
Set2 79kg 10 failed 11

Wide grip cable rows 2x 8-12
Set1 93kg 11
Set2 79kg 11

Neutral grip t bar row 2x 8-12
Set1 70kg 12
Set2 70kg 9
Small 10kg plates used for increased rom and bent over parallel to floor. think I am going to make this a top set and back off set as from next week , get some decent weight on the bar

Barbell shrugs 2x 15-20
Set1 130kg 17
Set2 130kg 15
Nice squeeze at the top and stretch at the bottom of each rep

Straight arm pull downs 2x 8-12
Set1 36kg 10
Set2 27kg 11

Reverse peck deck 3x 8-12
Set1 66kg 12
Set2 66kg 10
Set3 59kg 8.


Dead hang 1x failure
 
Haysey86 said:
Session 1. 30 minutes cross trainer 140bpm
Session 2 Back and rear delts


Nice session , a little bit of progress from last week and up in reps on some exercises . As usual everything controlled , slow eccentric ect


Strict Barbell rows. 1x 5-9. 1x 10-12
Set1 150kg 9
Set2. 130kg 11

Reverse grip pull downs 1x 5-9. 1x 10-12
Set1 100kg 8 failed 9th
Set2 79kg 10 failed 11

Wide grip cable rows 2x 8-12
Set1 93kg 11
Set2 79kg 11

Neutral grip t bar row 2x 8-12
Set1 70kg 12
Set2 70kg 9
Small 10kg plates used for increased rom and bent over parallel to floor. think I am going to make this a top set and back off set as from next week , get some decent weight on the bar

Barbell shrugs 2x 15-20
Set1 130kg 17
Set2 130kg 15
Nice squeeze at the top and stretch at the bottom of each rep

Straight arm pull downs 2x 8-12
Set1 36kg 10
Set2 27kg 11

Reverse peck deck 3x 8-12
Set1 66kg 12
Set2 66kg 10
Set3 59kg 8.


Dead hang 1x failure
Click to expand...
Good training today :D @Haysey86 tbars are hard to do after rows, you're pumping it!
 
Haysey86 said:
Session 1. 30 minutes cross trainer 140bpm
Session 2 Back and rear delts


Nice session , a little bit of progress from last week and up in reps on some exercises . As usual everything controlled , slow eccentric ect


Strict Barbell rows. 1x 5-9. 1x 10-12
Set1 150kg 9
Set2. 130kg 11

Reverse grip pull downs 1x 5-9. 1x 10-12
Set1 100kg 8 failed 9th
Set2 79kg 10 failed 11

Wide grip cable rows 2x 8-12
Set1 93kg 11
Set2 79kg 11

Neutral grip t bar row 2x 8-12
Set1 70kg 12
Set2 70kg 9
Small 10kg plates used for increased rom and bent over parallel to floor. think I am going to make this a top set and back off set as from next week , get some decent weight on the bar

Barbell shrugs 2x 15-20
Set1 130kg 17
Set2 130kg 15
Nice squeeze at the top and stretch at the bottom of each rep

Straight arm pull downs 2x 8-12
Set1 36kg 10
Set2 27kg 11

Reverse peck deck 3x 8-12
Set1 66kg 12
Set2 66kg 10
Set3 59kg 8.


Dead hang 1x failure
Click to expand...
@Haysey86 this is a good one. the barbell shrugs and neutral grip t bar row. wide grip cable rows are also good stuff too
 
Haysey86 said:
Session 1. 30 minutes cross trainer 140bpm
Session 2 Back and rear delts


Nice session , a little bit of progress from last week and up in reps on some exercises . As usual everything controlled , slow eccentric ect


Strict Barbell rows. 1x 5-9. 1x 10-12
Set1 150kg 9
Set2. 130kg 11

Reverse grip pull downs 1x 5-9. 1x 10-12
Set1 100kg 8 failed 9th
Set2 79kg 10 failed 11

Wide grip cable rows 2x 8-12
Set1 93kg 11
Set2 79kg 11

Neutral grip t bar row 2x 8-12
Set1 70kg 12
Set2 70kg 9
Small 10kg plates used for increased rom and bent over parallel to floor. think I am going to make this a top set and back off set as from next week , get some decent weight on the bar

Barbell shrugs 2x 15-20
Set1 130kg 17
Set2 130kg 15
Nice squeeze at the top and stretch at the bottom of each rep

Straight arm pull downs 2x 8-12
Set1 36kg 10
Set2 27kg 11

Reverse peck deck 3x 8-12
Set1 66kg 12
Set2 66kg 10
Set3 59kg 8.


Dead hang 1x failure
Click to expand...
All looks good.
 
Haysey86 said:
Session 1. 30 minutes cross trainer 140bpm
Session 2 Back and rear delts


Nice session , a little bit of progress from last week and up in reps on some exercises . As usual everything controlled , slow eccentric ect


Strict Barbell rows. 1x 5-9. 1x 10-12
Set1 150kg 9
Set2. 130kg 11

Reverse grip pull downs 1x 5-9. 1x 10-12
Set1 100kg 8 failed 9th
Set2 79kg 10 failed 11

Wide grip cable rows 2x 8-12
Set1 93kg 11
Set2 79kg 11

Neutral grip t bar row 2x 8-12
Set1 70kg 12
Set2 70kg 9
Small 10kg plates used for increased rom and bent over parallel to floor. think I am going to make this a top set and back off set as from next week , get some decent weight on the bar

Barbell shrugs 2x 15-20
Set1 130kg 17
Set2 130kg 15
Nice squeeze at the top and stretch at the bottom of each rep

Straight arm pull downs 2x 8-12
Set1 36kg 10
Set2 27kg 11

Reverse peck deck 3x 8-12
Set1 66kg 12
Set2 66kg 10
Set3 59kg 8.


Dead hang 1x failure
Click to expand...
Nice job on the dead hang and good job on the reverse pec deck. I like that. Those are some good exercises you're throwing in there. @Haysey86
 
Haysey86 said:
Session 1. 30 minutes cross trainer 140bpm
Session 2 Back and rear delts


Nice session , a little bit of progress from last week and up in reps on some exercises . As usual everything controlled , slow eccentric ect


Strict Barbell rows. 1x 5-9. 1x 10-12
Set1 150kg 9
Set2. 130kg 11

Reverse grip pull downs 1x 5-9. 1x 10-12
Set1 100kg 8 failed 9th
Set2 79kg 10 failed 11

Wide grip cable rows 2x 8-12
Set1 93kg 11
Set2 79kg 11

Neutral grip t bar row 2x 8-12
Set1 70kg 12
Set2 70kg 9
Small 10kg plates used for increased rom and bent over parallel to floor. think I am going to make this a top set and back off set as from next week , get some decent weight on the bar

Barbell shrugs 2x 15-20
Set1 130kg 17
Set2 130kg 15
Nice squeeze at the top and stretch at the bottom of each rep

Straight arm pull downs 2x 8-12
Set1 36kg 10
Set2 27kg 11

Reverse peck deck 3x 8-12
Set1 66kg 12
Set2 66kg 10
Set3 59kg 8.


Dead hang 1x failure
Click to expand...
bros wide grip and neutral grip mix is good stuff @Haysey86 I like how you mixing it up and then the reverse grip also looking good.
 
Haysey86 said:
Session 1. 30 minutes cross trainer 140bpm
Session 2 Back and rear delts


Nice session , a little bit of progress from last week and up in reps on some exercises . As usual everything controlled , slow eccentric ect


Strict Barbell rows. 1x 5-9. 1x 10-12
Set1 150kg 9
Set2. 130kg 11

Reverse grip pull downs 1x 5-9. 1x 10-12
Set1 100kg 8 failed 9th
Set2 79kg 10 failed 11

Wide grip cable rows 2x 8-12
Set1 93kg 11
Set2 79kg 11

Neutral grip t bar row 2x 8-12
Set1 70kg 12
Set2 70kg 9
Small 10kg plates used for increased rom and bent over parallel to floor. think I am going to make this a top set and back off set as from next week , get some decent weight on the bar

Barbell shrugs 2x 15-20
Set1 130kg 17
Set2 130kg 15
Nice squeeze at the top and stretch at the bottom of each rep

Straight arm pull downs 2x 8-12
Set1 36kg 10
Set2 27kg 11

Reverse peck deck 3x 8-12
Set1 66kg 12
Set2 66kg 10
Set3 59kg 8.


Dead hang 1x failure
Click to expand...
@Haysey86 nice variations to your grips. That really goes a long way to challenge your body. Keeps The angles at a different amount and really challenges the muscles.
 
Haysey86 said:
Session 1. 30 minutes cross trainer 140bpm
Session 2 Back and rear delts


Nice session , a little bit of progress from last week and up in reps on some exercises . As usual everything controlled , slow eccentric ect


Strict Barbell rows. 1x 5-9. 1x 10-12
Set1 150kg 9
Set2. 130kg 11

Reverse grip pull downs 1x 5-9. 1x 10-12
Set1 100kg 8 failed 9th
Set2 79kg 10 failed 11

Wide grip cable rows 2x 8-12
Set1 93kg 11
Set2 79kg 11

Neutral grip t bar row 2x 8-12
Set1 70kg 12
Set2 70kg 9
Small 10kg plates used for increased rom and bent over parallel to floor. think I am going to make this a top set and back off set as from next week , get some decent weight on the bar

Barbell shrugs 2x 15-20
Set1 130kg 17
Set2 130kg 15
Nice squeeze at the top and stretch at the bottom of each rep

Straight arm pull downs 2x 8-12
Set1 36kg 10
Set2 27kg 11

Reverse peck deck 3x 8-12
Set1 66kg 12
Set2 66kg 10
Set3 59kg 8.


Dead hang 1x failure
Click to expand...
dead hangs are great for stretching out the muscles. that is the best thing for that! good on you for doing them and including them here @Haysey86
 
Ulter said:
@Haysey86 nice variations to your grips. That really goes a long way to challenge your body. Keeps The angles at a different amount and really challenges the muscles.
Click to expand...
Thanks mate , I do think it’s important to hit different variations of grip work . I try to alternate between upper back and lat work with the obvious different elbow positioning etc .
 
Rest day today with some active cardio 30 minutes on cross trainer at 140bpm and roughly 12,000 steps walked and Serious leg doms from my leg session 2 days back , I’m a bit of a weirdo and love all that and the feeling of doms especially in the legs

Chest and shoulders tomorrow , will be banging it out in the evening though once I got a few good meals in
 
Haysey86 said:
@LevButlerov if you could delete the last 2 lines at the bottom of my last post for me please . Got my days mixed up being tired 😂🤦‍♂️

It won’t let me edit it . Thanks 🙂
Click to expand...
which last 2 lines :D sorry not sure, can you link to post a quote @Haysey86
 
Haysey86 said:
Session 1. 30 minutes cross trainer 140bpm
Session 2 Back and rear delts


Nice session , a little bit of progress from last week and up in reps on some exercises . As usual everything controlled , slow eccentric ect


Strict Barbell rows. 1x 5-9. 1x 10-12
Set1 150kg 9
Set2. 130kg 11

Reverse grip pull downs 1x 5-9. 1x 10-12
Set1 100kg 8 failed 9th
Set2 79kg 10 failed 11

Wide grip cable rows 2x 8-12
Set1 93kg 11
Set2 79kg 11

Neutral grip t bar row 2x 8-12
Set1 70kg 12
Set2 70kg 9
Small 10kg plates used for increased rom and bent over parallel to floor. think I am going to make this a top set and back off set as from next week , get some decent weight on the bar

Barbell shrugs 2x 15-20
Set1 130kg 17
Set2 130kg 15
Nice squeeze at the top and stretch at the bottom of each rep

Straight arm pull downs 2x 8-12
Set1 36kg 10
Set2 27kg 11

Reverse peck deck 3x 8-12
Set1 66kg 12
Set2 66kg 10
Set3 59kg 8.


Dead hang 1x failure
Click to expand...
@Haysey86 Awesome workout right here!
 
Haysey86 said:
Session 1. Cross trainer 30 minutes. 140bpm
Session 2. Back and rear delts


Usually do a heavy pull on back day but doesn’t fit with my program at the moment so just doing a heavy rdl or stiff leg on hamstring and glute day . Anyway nice and intense great pump, all reps controlled and slow eccentrics.

Barbell row.
Set1 150kg 8
Set2. 130kg 10
Elbows flared

Reverse grip pull downs
Set1 100kg 8
Set2 79kg 10 failed 11th

Wide grip cable row
Set1 93kg 10
Set2 79kg 11 failed 12th

Neutral grip t bar row
Set1 70kg 10
Set2 60kg 14
Small 10kg plates used for increased rom and bent over parallel to floor

Barbell shrugs
Set1 120kg 18
Set2 120kg 15
Nice squeeze at the top and stretch at the bottom of each rep

Straight arm pull downs
Set1 36kg 10
Set2 27kg 11
Bent over hinged at the hip with full stretch above head and a nice squeeze at the bottom

Reverse peck deck
Set1 66kg 12
Set2 66kg 0
Set3 66kg 8


Quick pic in attachments of my back . looking forward to bringing out the details over the next few months
Click to expand...
Bro you back needs different postcodes from the left to the right hahahaha. Fuck that's some width👊
Haysey86 said:
Afternoon


Session 1. 30 minutes cardio
Session 2. Bi , tri , forearms

Good session , intense short and sweet , got my first weigh in also first thing tomorrow morning on a empty stomach


Usual pre workout 1.5 scoops yeti juice


All sets and reps strict with full Rom and slow controlled negatives


Biceps



Single arm Db preacher curls 2x 8-12
Set1 22.5kg 10
Set2 22.5kg 8

Single arm Incline db curl 2x 8-12
Set1 17.5kg 9
Set2 15kg 10

Single arm across body hammer curl 2x 8-12
Set1 20kg 11 reps then 3 forced reps
Set2 20kg 8 reps then 2 forced reps



Triceps ~



Single arm Db triceps extension. 2x 8-12
Set1 20kg 12
set2 20kg 8

Single arm triceps pushdown 2x 8-12
Set1 36kg 8
Set2 32kg 8

Tricep machine dips 2x 8-12
Set1 90kg 12
Set2 90kg 10 drop set 60kg 8


Forearms ~


Reverse wrist curls 2x failure
Set1. 15kg 20
Set2. 15kg 15

Behind the back wrist curls 2x failure
Set1 50kg 16
Set2 50kg 14


View attachment 151360
Click to expand...
No denying how thick a fella is when the brother is packing out a hoodie like that🔥

I had a little catching up to do big man sorry i haven't dropped by in a minute. 🙏
Showing the crew how its done brother you move some proper load whilst keeping it tight. Many can learn a heap from this log big rig. Love ya work brother🤜🏼🤛🏼
 
Allupfromhere said:
Bro you back needs different postcodes from the left to the right hahahaha. Fuck that's some width👊

No denying how thick a fella is when the brother is packing out a hoodie like that🔥

I had a little catching up to do big man sorry i haven't dropped by in a minute. 🙏
Showing the crew how its done brother you move some proper load whilst keeping it tight. Many can learn a heap from this log big rig. Love ya work brother🤜🏼🤛🏼
Click to expand...
Cheers mate. My goal always was to look big and look like I train regardless of the clothing I wear and of course also look good naked and no worries about the catch up , tons of logs on here and have a bit of trouble keeping up my self . Thanks for the kind words 👌
 
Session 1. Cardio 30 minutes cross trainer 140bpm
Session 2. Hamstrings ,glutes ,calves , abs


Seated leg curls 2x 8-12
Set1 70kg 11
Set2 70kg 8

Laying leg curls 2x 8-12
Set1. 54kg 11
Set2. 54kg 9

Barbell rdl 1x 5-9. 1x10-12
Set1 170kg 8
Set2 150kg 10

Hip thrusts 1x 5-9. 1x 10-12
Set1. 180kg 10
Set2 160kg 11

Hyper extensions 2x failure
Set1 bodyweight 15
Set2 bodyweight 12


Standing calve raises on smith 3x 8-12
Set1 105kg 12
Set2 105kg 10
Set3 105kg 8

Seated calve raises 3x 8-12
Set1. 85kg 12
Set2. 85kg 10
Set3. 85kg 8


Ab work ~


Cable crunches 3x failure
Set1. Whole stack 30
Set2 whole stack 23
Set3 whole stack 16

Leg raises 3x failure
20, 15,12
 
Haysey86 said:
Session 1. 30 minutes cross trainer 140bpm
Session 2. Quads adductors , calves


Cracking session tonight , gave this session everything I had and trained after 4 meals and 5-6 litres of water as didn’t want a repeat of the other day with being under fed and hydrated before my session . All sets nicely controlled and slow eccentrics with full Rom and pauses on all exercises

Hack squat. 1x 5-9. 1x10-12
Set1 210kg 8
Set2 190kg 10
Feet mid half way on the foot pad .

Leg press 1x 5-9. 1x 10-12
Set1 370kg 7.
Set2 320kg 10


Hips off pad sissy hack squats 2x 8-12
Set1 70kg 11
Set2 70kg 8

Leg extensions 2x 8-12
Set1 70kg 12
Set2 77kg 8 rest pause 2 =10

Adductor 2x 8-12. 1x rest pause set
Set1 77kg 14
Set2 84kg 8
Rest pause 63kg 8,6,3


Standing calve raises 3x 8-12
Set1 100kg 12
Set2 100kg 10
Set3 100kg 8

Seated calve raises
Set1. 85kg 11
Set2. 85kg 9
Set3. 80kg 8


Tomorrow will be hitting back
Click to expand...
@Haysey86 really did put in the work didn’t ya big guy! That’ll make ya grow
 
Haysey86 said:
Session 1. Cardio 30 minutes cross trainer 140bpm
Session 2. Hamstrings ,glutes ,calves , abs


Seated leg curls 2x 8-12
Set1 70kg 11
Set2 70kg 8

Laying leg curls 2x 8-12
Set1. 54kg 11
Set2. 54kg 9

Barbell rdl 1x 5-9. 1x10-12
Set1 170kg 8
Set2 150kg 10

Hip thrusts 1x 5-9. 1x 10-12
Set1. 180kg 10
Set2 160kg 11

Hyper extensions 2x failure
Set1 bodyweight 15
Set2 bodyweight 12


Standing calve raises on smith 3x 8-12
Set1 105kg 12
Set2 105kg 10
Set3 105kg 8

Seated calve raises 3x 8-12
Set1. 85kg 12
Set2. 85kg 10
Set3. 85kg 8


Ab work ~


Cable crunches 3x failure
Set1. Whole stack 30
Set2 whole stack 23
Set3 whole stack 16

Leg raises 3x failure
20, 15,12
Click to expand...
Nice big man, rdls at 170 is boss AF 🔥
Hip thrust game is on a different level lol bruhh feel sorry for your mrs lol 😆
 
Allupfromhere said:
Nice big man, rdls at 170 is boss AF 🔥
Hip thrust game is on a different level lol bruhh feel sorry for your mrs lol 😆
Click to expand...
Haha Thanks man , the hip thrusts I haven’t been doing very long couple of months at best never bothered with them at all in my entire time training . Until recent times , mainly relied on squats and rdls . Not my favourite exercise personally but it’s always good to get stronger at other movements
 
Haysey86 said:
Session 1. Cardio 30 minutes cross trainer 140bpm
Session 2. Hamstrings ,glutes ,calves , abs


Seated leg curls 2x 8-12
Set1 70kg 11
Set2 70kg 8

Laying leg curls 2x 8-12
Set1. 54kg 11
Set2. 54kg 9

Barbell rdl 1x 5-9. 1x10-12
Set1 170kg 8
Set2 150kg 10

Hip thrusts 1x 5-9. 1x 10-12
Set1. 180kg 10
Set2 160kg 11

Hyper extensions 2x failure
Set1 bodyweight 15
Set2 bodyweight 12


Standing calve raises on smith 3x 8-12
Set1 105kg 12
Set2 105kg 10
Set3 105kg 8

Seated calve raises 3x 8-12
Set1. 85kg 12
Set2. 85kg 10
Set3. 85kg 8


Ab work ~


Cable crunches 3x failure
Set1. Whole stack 30
Set2 whole stack 23
Set3 whole stack 16

Leg raises 3x failure
20, 15,12
Click to expand...
leg curls are good today nice volume :D @Haysey86 how are the calves? must be pumped after this
 
Forgot to update this yesterday


Arms and cardio all in one session yesterday . Today is a day off no training at all and also have a weigh in



Biceps



Single arm Db preacher curls 2x 8-12
Set1 22.5kg 11
Set2 22.5kg 9

Single arm Incline db curl 2x 8-12
Set1 17.5kg 10
Set2 17.5kg 8

Reverse barbell curls 2x 8-12
Set1 30kg 12
Set2 35kg 8
Back off empty bar 20kg 17 reps



Triceps


Single arm Db triceps extension. 2x 8-12
Set1 22.5kg 8
set2 20kg 9

Single arm triceps pushdown 2x 8-12
Set1 36kg 9
Set2 32kg 9

Tricep machine dips 2x 8-12
Set1 99kgs 10
Set2 99kgs 8
1 drop set


Forearms


Reverse wrist curls 2x failure
Set1. 20kg 12
Set2. 20kg 10

Behind the back bb wrist curls 2x failure
Set1 50kg 12
Set2 50kg 8


30 minutes cardio to Finnish on the cross trainer 140bpm
 
Haysey86 said:
Forgot to update this yesterday


Arms and cardio all in one session yesterday . Today is a day off no training at all and also have a weigh in



Biceps



Single arm Db preacher curls 2x 8-12
Set1 22.5kg 11
Set2 22.5kg 9

Single arm Incline db curl 2x 8-12
Set1 17.5kg 10
Set2 17.5kg 8

Reverse barbell curls 2x 8-12
Set1 30kg 12
Set2 35kg 8
Back off empty bar 20kg 17 reps



Triceps


Single arm Db triceps extension. 2x 8-12
Set1 22.5kg 8
set2 20kg 9

Single arm triceps pushdown 2x 8-12
Set1 36kg 9
Set2 32kg 9

Tricep machine dips 2x 8-12
Set1 99kgs 10
Set2 99kgs 8
1 drop set


Forearms


Reverse wrist curls 2x failure
Set1. 20kg 12
Set2. 20kg 10

Behind the back bb wrist curls 2x failure
Set1 50kg 12
Set2 50kg 8


30 minutes cardio to Finnish on the cross trainer 140bpm
Click to expand...
Perfect arm day, 3 movements for each and finish it out with the forearms. Smash all those sets like they owe ya money and thats why you have sledgehammers hanging of your torso haha 😄
Love ya work ya fucking unit 🔥💪
 
Haysey86 said:
Session 1. 30 minutes cross trainer 140bpm
Session 2 Back and rear delts


Nice session , a little bit of progress from last week and up in reps on some exercises . As usual everything controlled , slow eccentric ect


Strict Barbell rows. 1x 5-9. 1x 10-12
Set1 150kg 9
Set2. 130kg 11

Reverse grip pull downs 1x 5-9. 1x 10-12
Set1 100kg 8 failed 9th
Set2 79kg 10 failed 11

Wide grip cable rows 2x 8-12
Set1 93kg 11
Set2 79kg 11

Neutral grip t bar row 2x 8-12
Set1 70kg 12
Set2 70kg 9
Small 10kg plates used for increased rom and bent over parallel to floor. think I am going to make this a top set and back off set as from next week , get some decent weight on the bar

Barbell shrugs 2x 15-20
Set1 130kg 17
Set2 130kg 15
Nice squeeze at the top and stretch at the bottom of each rep

Straight arm pull downs 2x 8-12
Set1 36kg 10
Set2 27kg 11

Reverse peck deck 3x 8-12
Set1 66kg 12
Set2 66kg 10
Set3 59kg 8.


Dead hang 1x failure
Click to expand...
Excellent session
 
Haysey86 said:
Forgot to update this yesterday


Arms and cardio all in one session yesterday . Today is a day off no training at all and also have a weigh in



Biceps



Single arm Db preacher curls 2x 8-12
Set1 22.5kg 11
Set2 22.5kg 9

Single arm Incline db curl 2x 8-12
Set1 17.5kg 10
Set2 17.5kg 8

Reverse barbell curls 2x 8-12
Set1 30kg 12
Set2 35kg 8
Back off empty bar 20kg 17 reps



Triceps


Single arm Db triceps extension. 2x 8-12
Set1 22.5kg 8
set2 20kg 9

Single arm triceps pushdown 2x 8-12
Set1 36kg 9
Set2 32kg 9

Tricep machine dips 2x 8-12
Set1 99kgs 10
Set2 99kgs 8
1 drop set


Forearms


Reverse wrist curls 2x failure
Set1. 20kg 12
Set2. 20kg 10

Behind the back bb wrist curls 2x failure
Set1 50kg 12
Set2 50kg 8


30 minutes cardio to Finnish on the cross trainer 140bpm
Click to expand...
good update I like your arm work steady and no overtraining @Haysey86 :D
 
Session 1. 30 minutes cross trainer
Session 2. Chest and shoulders

Flat barbell bench 1x 5-9. 1x 10-12
Set1. 150kg 6
Set2. 130kg 11
1 shy short of failure each set as no spotter

Converging incline machine press 1x 5-9 1x 10-12
Set1 150kg 8
Set2 130kg 10
Failure both sets

Seated barbell military press 1x5-9. 1x 10-12
Set1 80kg 6
Set2 60kg 10

Weighted Chest dips 1x 5-9. 1x 10-12
Set1 bodyweight + 45kg 8
Set2 bodyweight + 30kg 9 failed 10th

Peck deck 2x 8-12
Set1 86kg 10
Set2 86kg 8

Db lateral - run the rack then back down .
Side delts demolished , didn’t track any reps just started on 5kg and worked my way up to 17.5kg then back down and no rest
 
Haysey86 said:
Forgot to update this yesterday


Arms and cardio all in one session yesterday . Today is a day off no training at all and also have a weigh in



Biceps



Single arm Db preacher curls 2x 8-12
Set1 22.5kg 11
Set2 22.5kg 9

Single arm Incline db curl 2x 8-12
Set1 17.5kg 10
Set2 17.5kg 8

Reverse barbell curls 2x 8-12
Set1 30kg 12
Set2 35kg 8
Back off empty bar 20kg 17 reps



Triceps


Single arm Db triceps extension. 2x 8-12
Set1 22.5kg 8
set2 20kg 9

Single arm triceps pushdown 2x 8-12
Set1 36kg 9
Set2 32kg 9

Tricep machine dips 2x 8-12
Set1 99kgs 10
Set2 99kgs 8
1 drop set


Forearms


Reverse wrist curls 2x failure
Set1. 20kg 12
Set2. 20kg 10

Behind the back bb wrist curls 2x failure
Set1 50kg 12
Set2 50kg 8


30 minutes cardio to Finnish on the cross trainer 140bpm
Click to expand...
@Haysey86 good set of workout......keep pushing harder......
 
Haysey86 said:
Session 1. 30 minutes cross trainer
Session 2. Chest and shoulders

Flat barbell bench 1x 5-9. 1x 10-12
Set1. 150kg 6
Set2. 130kg 11
1 shy short of failure each set as no spotter

Converging incline machine press 1x 5-9 1x 10-12
Set1 150kg 8
Set2 130kg 10
Failure both sets

Seated barbell military press 1x5-9. 1x 10-12
Set1 80kg 6
Set2 60kg 10

Weighted Chest dips 1x 5-9. 1x 10-12
Set1 bodyweight + 45kg 8
Set2 bodyweight + 30kg 9 failed 10th

Peck deck 2x 8-12
Set1 86kg 10
Set2 86kg 8

Db lateral - run the rack then back down .
Side delts demolished , didn’t track any reps just started on 5kg and worked my way up to 17.5kg then back down and no rest
Click to expand...
Pumping hard :D 150 on the bench! nice
love your volume here @Haysey86

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@SPOONMAN366 @coolguy77711
 
Haysey86 said:
Session 1. 30 minutes cross trainer
Session 2. Chest and shoulders

Flat barbell bench 1x 5-9. 1x 10-12
Set1. 150kg 6
Set2. 130kg 11
1 shy short of failure each set as no spotter

Converging incline machine press 1x 5-9 1x 10-12
Set1 150kg 8
Set2 130kg 10
Failure both sets

Seated barbell military press 1x5-9. 1x 10-12
Set1 80kg 6
Set2 60kg 10

Weighted Chest dips 1x 5-9. 1x 10-12
Set1 bodyweight + 45kg 8
Set2 bodyweight + 30kg 9 failed 10th

Peck deck 2x 8-12
Set1 86kg 10
Set2 86kg 8

Db lateral - run the rack then back down .
Side delts demolished , didn’t track any reps just started on 5kg and worked my way up to 17.5kg then back down and no rest
Click to expand...
Nice dips man! 45kg is no joke
 
Haysey86 said:
Session 1. 30 minutes cross trainer
Session 2. Chest and shoulders

Flat barbell bench 1x 5-9. 1x 10-12
Set1. 150kg 6
Set2. 130kg 11
1 shy short of failure each set as no spotter

Converging incline machine press 1x 5-9 1x 10-12
Set1 150kg 8
Set2 130kg 10
Failure both sets

Seated barbell military press 1x5-9. 1x 10-12
Set1 80kg 6
Set2 60kg 10

Weighted Chest dips 1x 5-9. 1x 10-12
Set1 bodyweight + 45kg 8
Set2 bodyweight + 30kg 9 failed 10th

Peck deck 2x 8-12
Set1 86kg 10
Set2 86kg 8

Db lateral - run the rack then back down .
Side delts demolished , didn’t track any reps just started on 5kg and worked my way up to 17.5kg then back down and no rest
Click to expand...
The man who drops his log out of nowhere looking like Dorian and now this! ⬇️

Haysey86 said:
Weighted Chest dips 1x 5-9. 1x 10-12
Set1 bodyweight + 45kg 8
Set2 bodyweight + 30kg 9 failed 10th
Click to expand...
This is fucking insanity I love it!
 
Haysey86 said:
Session 1. 30 minutes cross trainer
Session 2. Chest and shoulders

Flat barbell bench 1x 5-9. 1x 10-12
Set1. 150kg 6
Set2. 130kg 11
1 shy short of failure each set as no spotter

Converging incline machine press 1x 5-9 1x 10-12
Set1 150kg 8
Set2 130kg 10
Failure both sets

Seated barbell military press 1x5-9. 1x 10-12
Set1 80kg 6
Set2 60kg 10

Weighted Chest dips 1x 5-9. 1x 10-12
Set1 bodyweight + 45kg 8
Set2 bodyweight + 30kg 9 failed 10th

Peck deck 2x 8-12
Set1 86kg 10
Set2 86kg 8

Db lateral - run the rack then back down .
Side delts demolished , didn’t track any reps just started on 5kg and worked my way up to 17.5kg then back down and no rest
Click to expand...
Fucking mint! Straight up business on the chest brother big number all round.
Love the run of the rack with the lateral raises, @Simon90 is another beast who does the same. He caught my attention with this approach 🔥
 
Dreamer said:
Nice dips man! 45kg is no joke
Click to expand...
HarleyGuy said:
The man who drops his log out of nowhere looking like Dorian and now this! ⬇️


This is fucking insanity I love it!
Click to expand...
Cheers guys , actually 15kgs down on the dips , was dipping around 60kg plus my bodyweight a while back . But gradually coming back 👌
 
Allupfromhere said:
Fucking mint! Straight up business on the chest brother big number all round.
Love the run of the rack with the lateral raises, @Simon90 is another beast who does the same. He caught my attention with this approach 🔥
Click to expand...
Yeah mate , running the rack is very decent and love it , it’s what built my delts I believe over the years , but recently started doing them again . I do feel you can really hammer the side delts being a small muscle and how quick they recover , along with calves and ab work . Always volume 🙌
 
Haysey86 said:
Cheers guys , actually 15kgs down on the dips , was dipping around 60kg plus my bodyweight a while back . But gradually coming back 👌
Click to expand...
Well now that you said that get your arse back to holding those 60's under ya would ya!
 
Haysey86 said:
Only on trt at the moment 125mg test cyp per week , so for me progress will be snail pace and of course I am cutting . But will try my best , it will come 👍
Click to expand...
I'm officially mad at you... look at you and just 125 migs of cyp. Jeeeeezusssssss.
 
coolguy77711 said:
Fuck youre a unit @Haysey86
Like @HarleyGuy said I'm also mad.at how good you look on 125mg of test 😅
Click to expand...
Thanks man , I seem to maintain very well on that dosage and don’t lose any size . I suppose once you have built some dense muscle it isn’t just going to go as long as eating and training accordingly of course 🙂

If I completely come off everything that is another story of course . But 40 in a few months and not worth the ball aching of trying to recover my hpta so on for life now With the odd cycle thrown in when I fancy it . Don’t blast as much these days , just don’t enjoy it as much as I used to ,but to be expected I guess blasting and cruising for 15 years . Trained 5 years natty before introducing peds though .
 
Last edited:
Haysey86 said:
Thanks man , I seem to maintain very well on that dosage and don’t lose any size . I suppose once you have built some dense muscle it isn’t just going to go as long as eating and training accordingly of course 🙂

If I completely come off everything that is another story of course . But 40 in a few months and not worth the ball aching of trying to recover my hpta so on for life now With the odd cycle thrown in when I fancy it . Don’t blast as much these days , just don’t enjoy it as much as I used to ,but to be expected I guess blasting and cruising for 15 years . Trained 5 years natty before introducing peds though .
Click to expand...
You did it perfectly! TRT 4 LIFE!
 
Haysey86 said:
Only on trt at the moment 125mg test cyp per week , so for me progress will be snail pace and of course I am cutting . But will try my best , it will come 👍
Click to expand...
only 125mgs test cyp thats perfect genetics there :D
 
Session 1 . 30 minutes cross trainer 140bpm
Session 2. Quads adductor calves



Quads ,adductors , calves.



Hack squat. 1x 5-9. 1x10-12
Set1 210kg 9
Set2 190kg 11
Feet as far on the bottom of the platform as I can manage with slow eccentrics and hamstrings smashing into calves on each rep and same with leg press

Leg press 1x 5-9. 1x 10-12
Set1 370kg 7.
Set2 320kg 10

Hips off pad sissy hack squats 2x 8-12
Set1 70kg 12
Set2 70kg 9

Leg extensions 2x 8-12
Set1 77kg 12
Set2 77kg 10

Adductor 2x 8-12. 1x rest pause set
Set1 84kg 10
Set2 84kg 7 failed 8th
Rest pause 63kg 10,6,3

Standing calve raises on smith 3x 8-12
Set1 110kg 10
Set2 110kg 8
Set3 110kg 7

Seated calve raises 3x 8-12
Set1. 85kg 11
Set2 85kg 10
Set3 85kg 8

Bodyweight standing calves raises
1x rest pause set. 16,12,8 then finished with half reps , brutal pump
 
Haysey86 said:
Session 1 . 30 minutes cross trainer 140bpm
Session 2. Quads adductor calves



Quads ,adductors , calves.



Hack squat. 1x 5-9. 1x10-12
Set1 210kg 9
Set2 190kg 11
Feet as far on the bottom of the platform as I can manage with slow eccentrics and hamstrings smashing into calves on each rep and same with leg press

Leg press 1x 5-9. 1x 10-12
Set1 370kg 7.
Set2 320kg 10

Hips off pad sissy hack squats 2x 8-12
Set1 70kg 12
Set2 70kg 9

Leg extensions 2x 8-12
Set1 77kg 12
Set2 77kg 10

Adductor 2x 8-12. 1x rest pause set
Set1 84kg 10
Set2 84kg 7 failed 8th
Rest pause 63kg 10,6,3

Standing calve raises on smith 3x 8-12
Set1 110kg 10
Set2 110kg 8
Set3 110kg 7

Seated calve raises 3x 8-12
Set1. 85kg 11
Set2 85kg 10
Set3 85kg 8

Bodyweight standing calves raises
1x rest pause set. 16,12,8 then finished with half reps , brutal pump
Click to expand...
Good session :D I love your leg volume hacks 210 and 320 on leg press thats impressive no matter what! and you kept going! beast @Haysey86
 
Haysey86 said:
Session 1 . 30 minutes cross trainer 140bpm
Session 2. Quads adductor calves



Quads ,adductors , calves.



Hack squat. 1x 5-9. 1x10-12
Set1 210kg 9
Set2 190kg 11
Feet as far on the bottom of the platform as I can manage with slow eccentrics and hamstrings smashing into calves on each rep and same with leg press

Leg press 1x 5-9. 1x 10-12
Set1 370kg 7.
Set2 320kg 10

Hips off pad sissy hack squats 2x 8-12
Set1 70kg 12
Set2 70kg 9

Leg extensions 2x 8-12
Set1 77kg 12
Set2 77kg 10

Adductor 2x 8-12. 1x rest pause set
Set1 84kg 10
Set2 84kg 7 failed 8th
Rest pause 63kg 10,6,3

Standing calve raises on smith 3x 8-12
Set1 110kg 10
Set2 110kg 8
Set3 110kg 7

Seated calve raises 3x 8-12
Set1. 85kg 11
Set2 85kg 10
Set3 85kg 8

Bodyweight standing calves raises
1x rest pause set. 16,12,8 then finished with half reps , brutal pump
Click to expand...
Workout looks good
 
Haysey86 said:
Session 1 . 30 minutes cross trainer 140bpm
Session 2. Quads adductor calves



Quads ,adductors , calves.



Hack squat. 1x 5-9. 1x10-12
Set1 210kg 9
Set2 190kg 11
Feet as far on the bottom of the platform as I can manage with slow eccentrics and hamstrings smashing into calves on each rep and same with leg press

Leg press 1x 5-9. 1x 10-12
Set1 370kg 7.
Set2 320kg 10

Hips off pad sissy hack squats 2x 8-12
Set1 70kg 12
Set2 70kg 9

Leg extensions 2x 8-12
Set1 77kg 12
Set2 77kg 10

Adductor 2x 8-12. 1x rest pause set
Set1 84kg 10
Set2 84kg 7 failed 8th
Rest pause 63kg 10,6,3

Standing calve raises on smith 3x 8-12
Set1 110kg 10
Set2 110kg 8
Set3 110kg 7

Seated calve raises 3x 8-12
Set1. 85kg 11
Set2 85kg 10
Set3 85kg 8

Bodyweight standing calves raises
1x rest pause set. 16,12,8 then finished with half reps , brutal pump
Click to expand...
@Haysey86 good work champ. i love the seated calf raises and leg extensions. that is a great workout!
 
Haysey86 said:
Session 1 . 30 minutes cross trainer 140bpm
Session 2. Quads adductor calves



Quads ,adductors , calves.



Hack squat. 1x 5-9. 1x10-12
Set1 210kg 9
Set2 190kg 11
Feet as far on the bottom of the platform as I can manage with slow eccentrics and hamstrings smashing into calves on each rep and same with leg press

Leg press 1x 5-9. 1x 10-12
Set1 370kg 7.
Set2 320kg 10

Hips off pad sissy hack squats 2x 8-12
Set1 70kg 12
Set2 70kg 9

Leg extensions 2x 8-12
Set1 77kg 12
Set2 77kg 10

Adductor 2x 8-12. 1x rest pause set
Set1 84kg 10
Set2 84kg 7 failed 8th
Rest pause 63kg 10,6,3

Standing calve raises on smith 3x 8-12
Set1 110kg 10
Set2 110kg 8
Set3 110kg 7

Seated calve raises 3x 8-12
Set1. 85kg 11
Set2 85kg 10
Set3 85kg 8

Bodyweight standing calves raises
1x rest pause set. 16,12,8 then finished with half reps , brutal pump
Click to expand...
Volume is good session good overall a very successful day 💪
 
Haysey86 said:
Session 1 . 30 minutes cross trainer 140bpm
Session 2. Quads adductor calves



Quads ,adductors , calves.



Hack squat. 1x 5-9. 1x10-12
Set1 210kg 9
Set2 190kg 11
Feet as far on the bottom of the platform as I can manage with slow eccentrics and hamstrings smashing into calves on each rep and same with leg press

Leg press 1x 5-9. 1x 10-12
Set1 370kg 7.
Set2 320kg 10

Hips off pad sissy hack squats 2x 8-12
Set1 70kg 12
Set2 70kg 9

Leg extensions 2x 8-12
Set1 77kg 12
Set2 77kg 10

Adductor 2x 8-12. 1x rest pause set
Set1 84kg 10
Set2 84kg 7 failed 8th
Rest pause 63kg 10,6,3

Standing calve raises on smith 3x 8-12
Set1 110kg 10
Set2 110kg 8
Set3 110kg 7

Seated calve raises 3x 8-12
Set1. 85kg 11
Set2 85kg 10
Set3 85kg 8

Bodyweight standing calves raises
1x rest pause set. 16,12,8 then finished with half reps , brutal pump
Click to expand...
Bros is not bad on this. I like the sissy squat hacks, and I like the leg extension. That's the way to hit your legs. @Haysey86
 
Haysey86 said:
Session 1 . 30 minutes cross trainer 140bpm
Session 2. Quads adductor calves



Quads ,adductors , calves.



Hack squat. 1x 5-9. 1x10-12
Set1 210kg 9
Set2 190kg 11
Feet as far on the bottom of the platform as I can manage with slow eccentrics and hamstrings smashing into calves on each rep and same with leg press

Leg press 1x 5-9. 1x 10-12
Set1 370kg 7.
Set2 320kg 10

Hips off pad sissy hack squats 2x 8-12
Set1 70kg 12
Set2 70kg 9

Leg extensions 2x 8-12
Set1 77kg 12
Set2 77kg 10

Adductor 2x 8-12. 1x rest pause set
Set1 84kg 10
Set2 84kg 7 failed 8th
Rest pause 63kg 10,6,3

Standing calve raises on smith 3x 8-12
Set1 110kg 10
Set2 110kg 8
Set3 110kg 7

Seated calve raises 3x 8-12
Set1. 85kg 11
Set2 85kg 10
Set3 85kg 8

Bodyweight standing calves raises
1x rest pause set. 16,12,8 then finished with half reps , brutal pump
Click to expand...
Great volume!

Haysey86 said:
Bodyweight standing calves raises
1x rest pause set. 16,12,8 then finished with half reps , brutal pump
Click to expand...
This is interesting!!
 
Haysey86 said:
Session 1 . 30 minutes cross trainer 140bpm
Session 2. Quads adductor calves



Quads ,adductors , calves.



Hack squat. 1x 5-9. 1x10-12
Set1 210kg 9
Set2 190kg 11
Feet as far on the bottom of the platform as I can manage with slow eccentrics and hamstrings smashing into calves on each rep and same with leg press

Leg press 1x 5-9. 1x 10-12
Set1 370kg 7.
Set2 320kg 10

Hips off pad sissy hack squats 2x 8-12
Set1 70kg 12
Set2 70kg 9

Leg extensions 2x 8-12
Set1 77kg 12
Set2 77kg 10

Adductor 2x 8-12. 1x rest pause set
Set1 84kg 10
Set2 84kg 7 failed 8th
Rest pause 63kg 10,6,3

Standing calve raises on smith 3x 8-12
Set1 110kg 10
Set2 110kg 8
Set3 110kg 7

Seated calve raises 3x 8-12
Set1. 85kg 11
Set2 85kg 10
Set3 85kg 8

Bodyweight standing calves raises
1x rest pause set. 16,12,8 then finished with half reps , brutal pump
Click to expand...
Leg extensions and leg press are amazing, and I also like the seated calf raises. @Haysey86 keep up the good work. We love it.
 
Haysey86 said:
Session 1 . 30 minutes cross trainer 140bpm
Session 2. Quads adductor calves



Quads ,adductors , calves.



Hack squat. 1x 5-9. 1x10-12
Set1 210kg 9
Set2 190kg 11
Feet as far on the bottom of the platform as I can manage with slow eccentrics and hamstrings smashing into calves on each rep and same with leg press

Leg press 1x 5-9. 1x 10-12
Set1 370kg 7.
Set2 320kg 10

Hips off pad sissy hack squats 2x 8-12
Set1 70kg 12
Set2 70kg 9

Leg extensions 2x 8-12
Set1 77kg 12
Set2 77kg 10

Adductor 2x 8-12. 1x rest pause set
Set1 84kg 10
Set2 84kg 7 failed 8th
Rest pause 63kg 10,6,3

Standing calve raises on smith 3x 8-12
Set1 110kg 10
Set2 110kg 8
Set3 110kg 7

Seated calve raises 3x 8-12
Set1. 85kg 11
Set2 85kg 10
Set3 85kg 8

Bodyweight standing calves raises
1x rest pause set. 16,12,8 then finished with half reps , brutal pump
Click to expand...
@Haysey86 the leg press and the hips off sissy squats are solid. i also like seated calve raises too. they do the trick
 
Haysey86 said:
Session 1 . 30 minutes cross trainer 140bpm
Session 2. Quads adductor calves



Quads ,adductors , calves.



Hack squat. 1x 5-9. 1x10-12
Set1 210kg 9
Set2 190kg 11
Feet as far on the bottom of the platform as I can manage with slow eccentrics and hamstrings smashing into calves on each rep and same with leg press

Leg press 1x 5-9. 1x 10-12
Set1 370kg 7.
Set2 320kg 10

Hips off pad sissy hack squats 2x 8-12
Set1 70kg 12
Set2 70kg 9

Leg extensions 2x 8-12
Set1 77kg 12
Set2 77kg 10

Adductor 2x 8-12. 1x rest pause set
Set1 84kg 10
Set2 84kg 7 failed 8th
Rest pause 63kg 10,6,3

Standing calve raises on smith 3x 8-12
Set1 110kg 10
Set2 110kg 8
Set3 110kg 7

Seated calve raises 3x 8-12
Set1. 85kg 11
Set2 85kg 10
Set3 85kg 8

Bodyweight standing calves raises
1x rest pause set. 16,12,8 then finished with half reps , brutal pump
Click to expand...
Heck of a job on this. I like the leg extensions and standing calf raises on the Smith. I've done those before. @Haysey86
 
LevButlerov said:
Good session :D I love your leg volume hacks 210 and 320 on leg press thats impressive no matter what! and you kept going! beast @Haysey86
Click to expand...
Mobster said:
Workout looks good
Click to expand...
Noah Wixx said:
Volume is good session good overall a very successful day 💪
Click to expand...
2Thick said:
Heck of a job on this. I like the leg extensions and standing calf raises on the Smith. I've done those before. @Haysey86
Click to expand...
ROIDDERS said:
Leg extensions and leg press are amazing, and I also like the seated calf raises. @Haysey86 keep up the good work. We love it.
Click to expand...
Cheers gents 🙏


Ulter said:
@Haysey86 the leg press and the hips off sissy squats are solid. i also like seated calve raises too. they do the trick
Click to expand...
Sissy squats are rather brutal I find and not much weight needed , really exaggerating the knees over toes , these kill me more than the heavier lifts 😂
 
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