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Total weight unless indicated single arm
@Dumptruck Awesome log right here!Tuesday: Push
Stair master - 25 minutes
Hammer strength iso incline press
2 x 6-9 1 x 9-12
150kg x 8
130kg x 8.5
110kg x 9.5
Hammer converging incline press
2 x 6-9 1 x 9-12
100kg x 6
80kg x 7.5
60kg x 8.5
Mts shoulder press
1 x 6-9 1 x 9-12
74kg x 6.5
60kg x 8.5
Pec fly
1 x 6-9 1 x 9-12 1 x drop set
105kg x 9
91.5kg x 9
42.5kg x 10
Db lateral raise
2 x 9-12
22.5kg x 12
17.5 x 14.5
JM machine press
1 x 6-9 1 x 9-12
63.5kg x 9
56.5kg x 10
Hip height cable lat raise
2 x 9-12
13.75kg x 8
8.75kg x 10
V bar tricep pushdown
2 x 9-12 1 x drop set
48.75kg x 10
43.75kg x 9
28.75kg x 6
Really happy with today’s session. Weight was moving well, strength continues to climb and I was fucking in the zone. Lil update on PEDS, currently on 200test 100 primo 3iu hgh will be increased to 250test 200 primo 4iu hgh with 20mg of Anavar pre workout.
Big thanks to @Livewell2024 & @RofRandD for the care packages
Appreciate it man!
StairMaster will kick anyone's ass
Nice little care package!!!
Thursday: Legs
Stair master - 25 minutes
Lying hamstring curl
2 x 6-9
65kg x 9
57.5kg x 8.5
Adductor machine
2 x 9-12
165.5kg x 11
160.5kg x 10.5
Hack squat
1 x 6-9 2 x 9-12
150kg x 9
130kg x 11
120kg x 9
Leg extension both legs
1 x 6-9 2 x 9-12
131kg x 9
124kg x 9.5
110kg x 8.5
Standing calf raise
2 x 9-12
155kg x 9
125kg x 9.5
Kneeling hamstring curl single leg
1 x 6-9 1 x 9-12
50kg x 8
40kg x 9
Really solid session today. Everything is clicking nicely and feeling great. Overall really happy with the workouts this week, rest tomorrow and back into it over the weekend with push Saturday and pull Sunday.
Stair master - 25 minutes
Lying hamstring curl
2 x 6-9
65kg x 9
57.5kg x 8.5
Adductor machine
2 x 9-12
165.5kg x 11
160.5kg x 10.5
Hack squat
1 x 6-9 2 x 9-12
150kg x 9
130kg x 11
120kg x 9
Leg extension both legs
1 x 6-9 2 x 9-12
131kg x 9
124kg x 9.5
110kg x 8.5
Standing calf raise
2 x 9-12
155kg x 9
125kg x 9.5
Kneeling hamstring curl single leg
1 x 6-9 1 x 9-12
50kg x 8
40kg x 9
Really solid session today. Everything is clicking nicely and feeling great. Overall really happy with the workouts this week, rest tomorrow and back into it over the weekend with push Saturday and pull Sunday.
Nice update
@Dumptruck very solid session, i see the big hacks here
Thanks boys, hopefully add a few more plates on the hack in the future!
Saturday: Push
Stair master - 25 minutes
Incline DB press
2 x 6-9 1 x 9-12
47.5kg x 9
45kg x 7
40kg x 7
Flat hammer chest press
2 x 6-9 1 x 9-12
140kg x 6
120kg x 8
80kg x 11.5
Seated DB shoulder press
1 x 6-9 1 x 9-12
42.5kg x 6
35kg x 9
Pec fly
2 x 9-12
96kg x 9.5
91.5kg x 8
DB lateral raise
2 x 9-12
20kg x 12.5
15kg x 17.5
Overhead tricep rope
2 x 6-9 1 x 9-12
38.5kg x 6
31.5kg x 7
24kg x 12
Behind back single arm Y raise
2 x 9-12
12.5kg x 10.5
10kg x 8.5
Feeling great and weights moving really well. Tbh everything is progressing nicely. Thinking of incorporating a full lower/upper split soon potentially in the coming weeks. Not sure. Pull tomorrow
Stair master - 25 minutes
Incline DB press
2 x 6-9 1 x 9-12
47.5kg x 9
45kg x 7
40kg x 7
Flat hammer chest press
2 x 6-9 1 x 9-12
140kg x 6
120kg x 8
80kg x 11.5
Seated DB shoulder press
1 x 6-9 1 x 9-12
42.5kg x 6
35kg x 9
Pec fly
2 x 9-12
96kg x 9.5
91.5kg x 8
DB lateral raise
2 x 9-12
20kg x 12.5
15kg x 17.5
Overhead tricep rope
2 x 6-9 1 x 9-12
38.5kg x 6
31.5kg x 7
24kg x 12
Behind back single arm Y raise
2 x 9-12
12.5kg x 10.5
10kg x 8.5
Feeling great and weights moving really well. Tbh everything is progressing nicely. Thinking of incorporating a full lower/upper split soon potentially in the coming weeks. Not sure. Pull tomorrow
Attachments
Copying this leg workout for my routine on monday. Looks very balanced!!
back and arms solid, you got a pro back and huge arms bro
@Dumptruck you really should push your stage time to 2025 spring i really think you can do it
the training pec fly add a tighter set if you can do it 15 reps to 20
Let me know how you go bro!
Thank you man, means a lot! Will see how I go in the next few months. Need to bring up my legs a lot more which is why I think switching to a lower/upper split might be better for me at this stageback and arms solid, you got a pro back and huge arms bro
you really should push your stage time to 2025 spring i really think you can do it
the training pec fly add a tighter set if you can do it 15 reps to 20
Yeah I definitely will next time, appreciate the advice
I can see you easily winning bro @Dumptruck
Sunday: Pull
Stair master - 25 minutes
Lat pullover cable bar
2 x 9-12
38.5kg x 10
31.5kg x 11
Hammer strength lat pulldown
2 x 6-9 1 x 9-12
155kg x 8.5
140kg x 9.5
120kg x 10.5
T-bar upper back row
2 x 6-9 1 x 9-12
72.5kg x 7.5
65kg x 7.5
55kg x 10
Bent over DB row
1 x 6-9 1 x 9-12
45kg x 9
40kg x 10.5
Neutral grip pulldown
1 x 6-9 1 x 9-12 1 x dropset
97kg x 8
77kg x 10
40kg x 9
Rear delt machine fly
1 x 6-9 1 x 9-12 1 x dropset
82kg x 9.5
61kg x 11.5
33kg x 9
Preacher curl single arm
1 x 6-9 1 x 9-12
46kg x 8
39kg x 8.5
Empty gym Sunday afternoon so can’t complain. Another solid session, strength continuing to climb and overall feeling 100%. Definitely noticeable difference in pump quality with @DofRandD 20mg Anavar pre workout. Biceps full as fuck. Legs tomorrow.
Stair master - 25 minutes
Lat pullover cable bar
2 x 9-12
38.5kg x 10
31.5kg x 11
Hammer strength lat pulldown
2 x 6-9 1 x 9-12
155kg x 8.5
140kg x 9.5
120kg x 10.5
T-bar upper back row
2 x 6-9 1 x 9-12
72.5kg x 7.5
65kg x 7.5
55kg x 10
Bent over DB row
1 x 6-9 1 x 9-12
45kg x 9
40kg x 10.5
Neutral grip pulldown
1 x 6-9 1 x 9-12 1 x dropset
97kg x 8
77kg x 10
40kg x 9
Rear delt machine fly
1 x 6-9 1 x 9-12 1 x dropset
82kg x 9.5
61kg x 11.5
33kg x 9
Preacher curl single arm
1 x 6-9 1 x 9-12
46kg x 8
39kg x 8.5
Empty gym Sunday afternoon so can’t complain. Another solid session, strength continuing to climb and overall feeling 100%. Definitely noticeable difference in pump quality with @DofRandD 20mg Anavar pre workout. Biceps full as fuck. Legs tomorrow.
LevButlerov
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empty gym is a legit, good to see you pushing it hard on the stair master and really strong volume on pull downs and delts @Dumptruck
Thank you bro! Getting stronger each weekempty gym is a legit, good to see you pushing it hard on the stair master and really strong volume on pull downs and delts @Dumptruck
LevButlerov
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stronger is the way bro
Monday: Legs
Stair master - 25 minutes
Lying hamstring curl
2 x 6-9 1 x 9-12
70kg x 7.5
65kg x 9
55kg x 9
Pendulum squat
2 x 6-9 1 x 9-12
67.5kg x 9
60kg x 11
55kg x 11
Standing adductor machine
2 x 6-9 1 x 9-12
155.5kg x 7
145.5kg x 8.5
119.5kg x 11
Smith Bulgarian split squat
2 x 6-9
60kg x 7
50kg x 8
Single leg extension
1 x 6-9 1 x 9-12
68kg x 8
56.5kg x 9.5
Seated hamstring curl
1 x 6-9 1 x 9-12
112.5kg x 9
98.5kg x 9.5
Calf raises on leg press
2 x 6-9 1 x 9-12
185kg x 9
165kg x 9.5
145kg x 11
Really solid leg session today, I was locked the fuck in. Weights moving well and strength is continuing to climb every session. Full rest day tomorrow and back into it Wednesday with push.
Stair master - 25 minutes
Lying hamstring curl
2 x 6-9 1 x 9-12
70kg x 7.5
65kg x 9
55kg x 9
Pendulum squat
2 x 6-9 1 x 9-12
67.5kg x 9
60kg x 11
55kg x 11
Standing adductor machine
2 x 6-9 1 x 9-12
155.5kg x 7
145.5kg x 8.5
119.5kg x 11
Smith Bulgarian split squat
2 x 6-9
60kg x 7
50kg x 8
Single leg extension
1 x 6-9 1 x 9-12
68kg x 8
56.5kg x 9.5
Seated hamstring curl
1 x 6-9 1 x 9-12
112.5kg x 9
98.5kg x 9.5
Calf raises on leg press
2 x 6-9 1 x 9-12
185kg x 9
165kg x 9.5
145kg x 11
Really solid leg session today, I was locked the fuck in. Weights moving well and strength is continuing to climb every session. Full rest day tomorrow and back into it Wednesday with push.
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LevButlerov
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Head Moderator
Raptor Labs VIP
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Thanks bro, barely train them haha. Need to bring up the quads
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
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Domestic-Supply.com
Wednesday: Push
Stair master - 25 minutes
Hammer strength iso incline press
2 x 6-9 1 x 9-12
160kg x 6
140kg x 7.5
120kg x 8
Techno gym chest press
2 x 6-9 1 x 9-12
110kg x 8
90kg x 10
70kg x 11
MTS shoulder press
1 x 6-9 1 x 9-12
74kg x 9
55.5kg x 10
JM machine press
1 x 6-9 1 x 9-12
75kg x 10
61kg x 11
DB lateral raise
2 x 9-12
20kg x 15.5
17.5kg x 16
Pec fly
1 x 6-9 1 x 9-12 1 x dropset
105.5kg x 8
82kg x 9
40kg x 7
Hip height cable lat raise
1 x 6-9 1 x 9-12
15kg x 7.5
10kg x 13
V-bar tricep push down
1 x 6-9 1 x 9-12
48kg x 11
38.5kg x 11
Strength moving upwards each session, cannot complain. Feeling great, feeling motivated and big thanks to @RofRandD for the goodies. Pull tomorrow.
Stair master - 25 minutes
Hammer strength iso incline press
2 x 6-9 1 x 9-12
160kg x 6
140kg x 7.5
120kg x 8
Techno gym chest press
2 x 6-9 1 x 9-12
110kg x 8
90kg x 10
70kg x 11
MTS shoulder press
1 x 6-9 1 x 9-12
74kg x 9
55.5kg x 10
JM machine press
1 x 6-9 1 x 9-12
75kg x 10
61kg x 11
DB lateral raise
2 x 9-12
20kg x 15.5
17.5kg x 16
Pec fly
1 x 6-9 1 x 9-12 1 x dropset
105.5kg x 8
82kg x 9
40kg x 7
Hip height cable lat raise
1 x 6-9 1 x 9-12
15kg x 7.5
10kg x 13
V-bar tricep push down
1 x 6-9 1 x 9-12
48kg x 11
38.5kg x 11
Strength moving upwards each session, cannot complain. Feeling great, feeling motivated and big thanks to @RofRandD for the goodies. Pull tomorrow.
Attachments
Too huge bro!! Leave some gains for us aswell!!!
Thanks bro, getting stronger each week@Dumptruck big day today mani see you getting strong
Could say the same about you bro
growing to the max man
Thursday: Pull
Stair master - 25 minutes
Lat iso cable pullover bar
1 x 6-9 2 x 9-12
40kg x 7.5
35kg x 9.5
30kg x 9
Hammer Strength underhand pulldown machine
1 x 6-9 2 x 9-12
120kg x 6
90kg x 10
80kg x 9.5
Neutral grip cable row
1 x 6-9 2 x 9-12
117kg x 10
100kg x 11
97kg x 11
Low row
1 x 6-9 1 x 9-12
100kg x 9.5
85kg x 10
Cable lat row single arm
1 x 6-9 1 x 9-12
48.25kg x 7
42.5kg x 10.5
Techno gym reverse fly
2 x 9-12
25kg x 8.5
20kg x 10.5
Seated lean back DB curl
2 x 9-12
20kg x 8
15kg x 10
Gym was packed tonight but we pushed through, did a few different movements as machines were taken. Overall workout was great, strength moving upwards. Legs tomorrow
Stair master - 25 minutes
Lat iso cable pullover bar
1 x 6-9 2 x 9-12
40kg x 7.5
35kg x 9.5
30kg x 9
Hammer Strength underhand pulldown machine
1 x 6-9 2 x 9-12
120kg x 6
90kg x 10
80kg x 9.5
Neutral grip cable row
1 x 6-9 2 x 9-12
117kg x 10
100kg x 11
97kg x 11
Low row
1 x 6-9 1 x 9-12
100kg x 9.5
85kg x 10
Cable lat row single arm
1 x 6-9 1 x 9-12
48.25kg x 7
42.5kg x 10.5
Techno gym reverse fly
2 x 9-12
25kg x 8.5
20kg x 10.5
Seated lean back DB curl
2 x 9-12
20kg x 8
15kg x 10
Gym was packed tonight but we pushed through, did a few different movements as machines were taken. Overall workout was great, strength moving upwards. Legs tomorrow
I like your style of training. Low volume and you go all out on your first set.
Cheers brother. Always a heavy top set most movements
Please elaborate bro
I meant this @Dumptruck I think you can do more on low rows, you seem strong and can easily up to volume reps man
Friday: Legs
Stair master - 25 minutes
Lying hamstring curl
1 x 6-9 2 x 9-12
67.5kg x 9
55kg x 10
50kg x 10
Adductor machine
1 x 6-9 1 x 9-12
165.5kg x 9.5
155.5kg x 9
Cybex hack squat
1 x 6-9 2 x 9-12
160kg x 7
140kg x 10
120kg x 10
Leg extension both legs
2 x 9-12 1 x dropset
133.5kg x 9.5
119.5kg x 9
75kg x 5.5
Standing calf raise
1 x 6-9 1 x 9-12
175kg x 8
135kg x 10.5
Seated hamstring curl
2 x 9-12
117kg x 9.5
105.5kg x 9
Really happy with legs today. Hitting new PR’s this session, strength moving upwards and progressing well. Overall it’s been a great week, rest/cardio tomorrow and back into it Sunday with push.
Stair master - 25 minutes
Lying hamstring curl
1 x 6-9 2 x 9-12
67.5kg x 9
55kg x 10
50kg x 10
Adductor machine
1 x 6-9 1 x 9-12
165.5kg x 9.5
155.5kg x 9
Cybex hack squat
1 x 6-9 2 x 9-12
160kg x 7
140kg x 10
120kg x 10
Leg extension both legs
2 x 9-12 1 x dropset
133.5kg x 9.5
119.5kg x 9
75kg x 5.5
Standing calf raise
1 x 6-9 1 x 9-12
175kg x 8
135kg x 10.5
Seated hamstring curl
2 x 9-12
117kg x 9.5
105.5kg x 9
Really happy with legs today. Hitting new PR’s this session, strength moving upwards and progressing well. Overall it’s been a great week, rest/cardio tomorrow and back into it Sunday with push.
I see what you mean bro, yeah possibly. I do think people add too much junk volume in their workouts as well increasing fatigue but gaining nothing else from a muscle stimulus point. Will definitely play around with more volume on certain movements but if you can gain the same stimulus/growth from less volume than that’s a win win to meI meant this @Dumptruck I think you can do more on low rows, you seem strong and can easily up to volume reps man
Too much volume is possible, sure
I find guys undertraining most of the time, especially guys on big cycles
@Dumptruck you can easily grow from here
Thanks man
update us when you ready this coming week @Dumptruck
Push session coming up soon bro, it was rest day today
will be waiting
Sunday: Push
Stair master - 25 minutes
Incline DB chest press
2 x 6-9 1 x 9-12
50kg x 8
47.5kg x 7
42.5kg x 8.5
Flat hammer chest press
1 x 6-9 1 x 9-12
150kg x 6
120kg x 9
Seated DB shoulder press
1 x 6-9 1 x 9-12
45kg x 7
37.5kg x 8
Pec fly
1 x 6-9 1 x 9-12 1 x dropset
98.5kg x 8
94kg x 10.5
45kg x 10
DB lateral raises
2 x 9-12
22.5kg x 11.5
17.5kg x 14.5
Overhead tricep cable rope
1 x 6-9 1 x 9-12
38.5kg x 7.5
28kg x 10.5
Behind back single arm Y raise
2 x 9-12
15kg x 8
10kg x 10.5
Empty gym Sunday afternoon so couldn’t complain. Pretty decent session. Didn’t feel fully mentally in the zone but great session nonetheless. Strength continuing to move up. Need to dial in my core work like @Ohdamn. Pull tomorrow
Stair master - 25 minutes
Incline DB chest press
2 x 6-9 1 x 9-12
50kg x 8
47.5kg x 7
42.5kg x 8.5
Flat hammer chest press
1 x 6-9 1 x 9-12
150kg x 6
120kg x 9
Seated DB shoulder press
1 x 6-9 1 x 9-12
45kg x 7
37.5kg x 8
Pec fly
1 x 6-9 1 x 9-12 1 x dropset
98.5kg x 8
94kg x 10.5
45kg x 10
DB lateral raises
2 x 9-12
22.5kg x 11.5
17.5kg x 14.5
Overhead tricep cable rope
1 x 6-9 1 x 9-12
38.5kg x 7.5
28kg x 10.5
Behind back single arm Y raise
2 x 9-12
15kg x 8
10kg x 10.5
Empty gym Sunday afternoon so couldn’t complain. Pretty decent session. Didn’t feel fully mentally in the zone but great session nonetheless. Strength continuing to move up. Need to dial in my core work like @Ohdamn. Pull tomorrow
Attachments
LevButlerov
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Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
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Wide shoulders and HUGE double bi, you have a winning body here @Dumptruck
Sometimes mental game is the hardest, push and go hard during those days.
Appreciate it bro! Yes very correct, those days matter the most
Great looking strong back!!!
Can’t beat an empty gym mate
Monday: Pull
Stair master - 25 minutes
Lat pullover cable bar
2 x 9-12
41.25kg x 9.5
38.25kg x 9
Hammer strength lat pulldown
2 x 6-9 1 x 9-12
160kg x 8.5
150kg x 8.5
140kg x 9.5
T-Bar row
1 x 6-9 1 x 9-12
75kg x 6.5
60kg x 9.5
Neutral grip lat pulldown
1 x 6-9 1 x 9-12 1 x dropset
107kg x 7.5
97kg x 8.5
40kg x 10
Hammer strength lat iso row
1 x 6-9 1 x 9-12
140kg x 10
120kg x 11.5
Techno gym reverse delt fly
1 x 6-9 1 x 9-12
25kg x 11
22.5kg x 11.5
Hammer strength preacher curl single arm
1 x 6-9 1 x 9-12
46kg x 9.5
41.5kg x 8.5
Cable bicep curl single arm
2 x 9-12
13.75kg x 8.5
8.75kg x 12
Really busy tonight but we got it done. Feeling great as per usual. Everything is moving in the right direction. Looking forward to a big leg session tomorrow
Stair master - 25 minutes
Lat pullover cable bar
2 x 9-12
41.25kg x 9.5
38.25kg x 9
Hammer strength lat pulldown
2 x 6-9 1 x 9-12
160kg x 8.5
150kg x 8.5
140kg x 9.5
T-Bar row
1 x 6-9 1 x 9-12
75kg x 6.5
60kg x 9.5
Neutral grip lat pulldown
1 x 6-9 1 x 9-12 1 x dropset
107kg x 7.5
97kg x 8.5
40kg x 10
Hammer strength lat iso row
1 x 6-9 1 x 9-12
140kg x 10
120kg x 11.5
Techno gym reverse delt fly
1 x 6-9 1 x 9-12
25kg x 11
22.5kg x 11.5
Hammer strength preacher curl single arm
1 x 6-9 1 x 9-12
46kg x 9.5
41.5kg x 8.5
Cable bicep curl single arm
2 x 9-12
13.75kg x 8.5
8.75kg x 12
Really busy tonight but we got it done. Feeling great as per usual. Everything is moving in the right direction. Looking forward to a big leg session tomorrow
brutal job doing StairMaster then work in your legs
Love an empty gym. Glad to hear you still crushed it when you weren't really feeling it. That's what sets some apart.
100% agree man
@Dumptruck awesome work right here!
Thanks man!
Love hate relationship isn’t it
Wednesday: Legs
Stair master - 25 minutes
Techno gym lying hamstring curl
2 x 6-9 1 x 9-12
72.5kg x 8
67.5kg x 9
57.5kg x 9
Hammer strength adductor (legs straight)
2 x 6-9 1 x 9-12
155.5kg x 8
150.5kg x 8
124kg x 10.5
Pendulum squat
2 x 6-9 1 x 9-12
70kg x 8
65kg x 9
60kg x 10
Smith Bulgarian split squat
1 x 6-9 1 x 9-12
65kg x 7
55kg x 10
Single leg extension
1 x 6-9 1 x 9-12
70.5kg x 8
61kg x 9
Hammer strength seated hamstring curl
1 x 6-9 1 x 9-12
115kg x 9
103kg x 11
Was suppose to train legs yesterday but got caught up with life, swapped my rest to yesterday and legs today instead. Great session, strength going upwards. Absolute fucking grind doing stairs after this session. 4iu of @Livewell2024 HGH has been a game changer in my recovery. Definitely should have started growth eariler in my ped journey. @DofRandD oils working their magic as usual
Stair master - 25 minutes
Techno gym lying hamstring curl
2 x 6-9 1 x 9-12
72.5kg x 8
67.5kg x 9
57.5kg x 9
Hammer strength adductor (legs straight)
2 x 6-9 1 x 9-12
155.5kg x 8
150.5kg x 8
124kg x 10.5
Pendulum squat
2 x 6-9 1 x 9-12
70kg x 8
65kg x 9
60kg x 10
Smith Bulgarian split squat
1 x 6-9 1 x 9-12
65kg x 7
55kg x 10
Single leg extension
1 x 6-9 1 x 9-12
70.5kg x 8
61kg x 9
Hammer strength seated hamstring curl
1 x 6-9 1 x 9-12
115kg x 9
103kg x 11
Was suppose to train legs yesterday but got caught up with life, swapped my rest to yesterday and legs today instead. Great session, strength going upwards. Absolute fucking grind doing stairs after this session. 4iu of @Livewell2024 HGH has been a game changer in my recovery. Definitely should have started growth eariler in my ped journey. @DofRandD oils working their magic as usual
Attachments
Thanks mate! Tryna catch up to you
Your on your way brother respect
That back double bi looks killer
damn your legs are KILELR seriously @Dumptruck strong quadsWednesday: Legs
Stair master - 25 minutes
Techno gym lying hamstring curl
2 x 6-9 1 x 9-12
72.5kg x 8
67.5kg x 9
57.5kg x 9
Hammer strength adductor (legs straight)
2 x 6-9 1 x 9-12
155.5kg x 8
150.5kg x 8
124kg x 10.5
Pendulum squat
2 x 6-9 1 x 9-12
70kg x 8
65kg x 9
60kg x 10
Smith Bulgarian split squat
1 x 6-9 1 x 9-12
65kg x 7
55kg x 10
Single leg extension
1 x 6-9 1 x 9-12
70.5kg x 8
61kg x 9
Hammer strength seated hamstring curl
1 x 6-9 1 x 9-12
115kg x 9
103kg x 11
Was suppose to train legs yesterday but got caught up with life, swapped my rest to yesterday and legs today instead. Great session, strength going upwards. Absolute fucking grind doing stairs after this session. 4iu of @Livewell2024 HGH has been a game changer in my recovery. Definitely should have started growth eariler in my ped journey. @DofRandD oils working their magic as usual
Thanks Eddie
you earned it beastThanks Eddie
Thursday: Push
Stair master - 25 minutes
Hammer strength iso incline press
2 x 6-9 1 x 9-12
160kg x 7
150kg x 6
120kg x 7.5
Hammer stretch iso incline converging press
2 x 6-9
100kg x 7
80kg x 7
MTS shoulder press
1 x 6-9 1 x 9-12
76.5kg x 7
55.5kg x 11
Pec fly
1 x 6-9 1 x 9-12
110kg x 6.5
78.5kg x 10.5
DB lateral raise
1 x 6-9 1 x 9-12
22.5kg x 12
15kg x 19
Single arm cable pushdown
1 x 6-9 1 x 9-12
21kg x 9
17.5kg x 11
Hip height cable lateral raise
1 x 6-9 1 x 9-12
15kg x 8
10kg x 13
Rope cable pushdown
1 x 6-9 1 x 9-12
35.5kg x 11
28kg x 10
Another solid session today. Feeling great and weights are moving well. Cannot complain. Pull tomorrow
Stair master - 25 minutes
Hammer strength iso incline press
2 x 6-9 1 x 9-12
160kg x 7
150kg x 6
120kg x 7.5
Hammer stretch iso incline converging press
2 x 6-9
100kg x 7
80kg x 7
MTS shoulder press
1 x 6-9 1 x 9-12
76.5kg x 7
55.5kg x 11
Pec fly
1 x 6-9 1 x 9-12
110kg x 6.5
78.5kg x 10.5
DB lateral raise
1 x 6-9 1 x 9-12
22.5kg x 12
15kg x 19
Single arm cable pushdown
1 x 6-9 1 x 9-12
21kg x 9
17.5kg x 11
Hip height cable lateral raise
1 x 6-9 1 x 9-12
15kg x 8
10kg x 13
Rope cable pushdown
1 x 6-9 1 x 9-12
35.5kg x 11
28kg x 10
Another solid session today. Feeling great and weights are moving well. Cannot complain. Pull tomorrow
@Dumptruck Good work man....post up some pics.......
Friday: Pull
Stair master - 25 minutes
Lat pullover cable bar
1 x 6-9 2 x 9-12
41.25kg x 9
36.25kg x 11
33.75kg x 10
T-bar Upper back row
1 x 6-9 2 x 9-12
75kg x 8.5
65kg x 10
60kg x 10
Neutral grip lat pulldown
1 x 6-9 2 x 9-12
107kg x 7.5
97kg x 8.5
77kg x 10
Cable lat row single hand
1 x 6-9 1 x 9-12
49.5kg x 7.5
42.5kg x 9
Low row
1 x 6-9 2 x 9-12
110kg x 8
90kg x 10
80kg x 10
Machine rear delt fly
1 x 6-9 2 x 9-12
84.5kg x 7
70.5kg x 10
66kg x 10
Lean back DB curl
2 x 9-12
20kg x 7
15kg x 9
Alternating hammer curls
2 x 9-12
25kg x 10
15kg x ?
Happy as with this session. Zoned in and felt great. Added in a little extra volume in today, may keep it in based on recovery and fatigue in the coming days. @DofRandD Anavar pre workout is giving me a very noticeable boost in the gym
Stair master - 25 minutes
Lat pullover cable bar
1 x 6-9 2 x 9-12
41.25kg x 9
36.25kg x 11
33.75kg x 10
T-bar Upper back row
1 x 6-9 2 x 9-12
75kg x 8.5
65kg x 10
60kg x 10
Neutral grip lat pulldown
1 x 6-9 2 x 9-12
107kg x 7.5
97kg x 8.5
77kg x 10
Cable lat row single hand
1 x 6-9 1 x 9-12
49.5kg x 7.5
42.5kg x 9
Low row
1 x 6-9 2 x 9-12
110kg x 8
90kg x 10
80kg x 10
Machine rear delt fly
1 x 6-9 2 x 9-12
84.5kg x 7
70.5kg x 10
66kg x 10
Lean back DB curl
2 x 9-12
20kg x 7
15kg x 9
Alternating hammer curls
2 x 9-12
25kg x 10
15kg x ?
Happy as with this session. Zoned in and felt great. Added in a little extra volume in today, may keep it in based on recovery and fatigue in the coming days. @DofRandD Anavar pre workout is giving me a very noticeable boost in the gym
Attachments
@Dumptruck big pull day on friday you're really doing well broFriday: Pull
Stair master - 25 minutes
Lat pullover cable bar
1 x 6-9 2 x 9-12
41.25kg x 9
36.25kg x 11
33.75kg x 10
T-bar Upper back row
1 x 6-9 2 x 9-12
75kg x 8.5
65kg x 10
60kg x 10
Neutral grip lat pulldown
1 x 6-9 2 x 9-12
107kg x 7.5
97kg x 8.5
77kg x 10
Cable lat row single hand
1 x 6-9 1 x 9-12
49.5kg x 7.5
42.5kg x 9
Low row
1 x 6-9 2 x 9-12
110kg x 8
90kg x 10
80kg x 10
Machine rear delt fly
1 x 6-9 2 x 9-12
84.5kg x 7
70.5kg x 10
66kg x 10
Lean back DB curl
2 x 9-12
20kg x 7
15kg x 9
Alternating hammer curls
2 x 9-12
25kg x 10
15kg x ?
Happy as with this session. Zoned in and felt great. Added in a little extra volume in today, may keep it in based on recovery and fatigue in the coming days. @DofRandD Anavar pre workout is giving me a very noticeable boost in the gym
Saturday: Legs
Stair master - 25 minutes
Lying hamstring curl
1 x 6-9 1 x 9-12
70kg x 8
57.5kg x 10
Adductor machine
1 x 6-9 1 x 9-12
165.5kg x 12
158.5kg x 10
Hack squat
2 x 6-9 1 x 9-12
160kg x 8
142.5kg x 9
130kg x 9
Leg extension
2 x 9-12 1 x dropset
131.5kg x 10.5
117kg x 10
54kg x 5
Kneeling hamstring curl
2 x 9-12
51.25kg 9
40kg x 10
Standing calf raise
1 x 6-9 1 x 9-12
175kg x 9
135kg x 10
Really solid Saturday afternoon session. Legs are cooked. Strength moving upwards nicely. Rest day tomorrow with a little cardio I think. Push Monday
Stair master - 25 minutes
Lying hamstring curl
1 x 6-9 1 x 9-12
70kg x 8
57.5kg x 10
Adductor machine
1 x 6-9 1 x 9-12
165.5kg x 12
158.5kg x 10
Hack squat
2 x 6-9 1 x 9-12
160kg x 8
142.5kg x 9
130kg x 9
Leg extension
2 x 9-12 1 x dropset
131.5kg x 10.5
117kg x 10
54kg x 5
Kneeling hamstring curl
2 x 9-12
51.25kg 9
40kg x 10
Standing calf raise
1 x 6-9 1 x 9-12
175kg x 9
135kg x 10
Really solid Saturday afternoon session. Legs are cooked. Strength moving upwards nicely. Rest day tomorrow with a little cardio I think. Push Monday
Attachments
@Dumptruck leg day really nicely done on the hack squat, pushed it hard , any meals today you'd share with the EVO family?
your legs are growing like crazy
we can see those quads popping out
we can see those quads popping out
bro I gotta give credit where credit is due
you are a beast nice leg workout I like the hack squat that's a real man machine
you are a beast nice leg workout I like the hack squat that's a real man machine
you're doing great
can't wait to see next week what you have in store for your training
can't wait to see next week what you have in store for your training
