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Friday: Upper 2

Stair master - 25 minutes

Machine pec fly
2 x 6-10
108kg x 10.5
103kg x 9

Incline hammer strength press
2 x 8-12
160kg x 6
130kg x 10.5

Single arm cable row
1 x 6-10 2 x 10-15
49.5kg x 12.5
47kg x 12.5
42.5kg x 13.5

Neutral grip lat pulldown
2 x 6-10
108.25kg x 7.5
97kg x 9.5

Cable rope tricep extension
1 x 8-12 1 x 12-20
36.25kg x 8.5
28.75kg x 11.5
23.75kg x 12

Single arm cable curl
2 x 8-12 1 x 12-20
14.37kg x 11.5
11.87kg x 12.5
8.75kg x 13

Single arm cable side raise
1 x 6-10 1 x 10-15
15kg x 8.5
10kg x 11.5

Another good session in the books. Feeling great and enjoying the break over Christmas. Lower 2 tomorrow 😎
 
Dumptruck said:
Friday: Upper 2

Stair master - 25 minutes

Machine pec fly
2 x 6-10
108kg x 10.5
103kg x 9

Incline hammer strength press
2 x 8-12
160kg x 6
130kg x 10.5

Single arm cable row
1 x 6-10 2 x 10-15
49.5kg x 12.5
47kg x 12.5
42.5kg x 13.5

Neutral grip lat pulldown
2 x 6-10
108.25kg x 7.5
97kg x 9.5

Cable rope tricep extension
1 x 8-12 1 x 12-20
36.25kg x 8.5
28.75kg x 11.5
23.75kg x 12

Single arm cable curl
2 x 8-12 1 x 12-20
14.37kg x 11.5
11.87kg x 12.5
8.75kg x 13

Single arm cable side raise
1 x 6-10 1 x 10-15
15kg x 8.5
10kg x 11.5

Another good session in the books. Feeling great and enjoying the break over Christmas. Lower 2 tomorrow 😎
Click to expand...
Merry Xmas big time :D enjoy the training and post xmas pump
 
Saturday: Lower 2

Stair master - 25 minutes

Single leg quad extension
1 x 8-12 1 x 12-20
66kg x 10
47kg x 15

Leg press
2 x 8-12 1 x 12-20
280kg x 12
260kg x 12
220kg x 14

Seated leg curl
1 x 8-12 2 x 12-20
115kg x 9.5
103kg x 12
89kg x 11

Lying hamstring curl
2 x 10-15
55kg x 9.5
40kg x 13.5

Abductor machine
1 x 8-12 1 x 12-20
117kg x 9.5
103kg x 16

Adductor machine
2 x 10-15
165.5kg x 10
138kg x 11.5
 
Dumptruck said:
Saturday: Lower 2

Stair master - 25 minutes

Single leg quad extension
1 x 8-12 1 x 12-20
66kg x 10
47kg x 15

Leg press
2 x 8-12 1 x 12-20
280kg x 12
260kg x 12
220kg x 14

Seated leg curl
1 x 8-12 2 x 12-20
115kg x 9.5
103kg x 12
89kg x 11

Lying hamstring curl
2 x 10-15
55kg x 9.5
40kg x 13.5

Abductor machine
1 x 8-12 1 x 12-20
117kg x 9.5
103kg x 16

Adductor machine
2 x 10-15
165.5kg x 10
138kg x 11.5
Click to expand...
leg press is powaa bro any stronger on it?
 
Sunday: Upper 3

Stair master - 25 minutes

DB incline press
2 x 6-10
50kg x 8
42.5kg x 10

Hammer strength flat converging press
2 x 8-12
135kg x 7
115kg x 8

Machine pec fly
1 x 8-12
110kg x 10

Low row
2 x 6-10
125kg x 7.5
100kg x 11.5

Hammer Strength ISO lat row
1 x 6-10 1 x 10-15
170kg x 8.5
130kg x 11.5

Cable lat pullover
1 x 10-15
38.5kg x 9.5

Reserve cable fly
1 x 8-12 1 x 12-20
10kg x 6.5
5kg x 12.5

Machine side delt raise
1 x 8-12 1 x 12-20
37.5kg x 10.5
32.5kg x 14.5

Tricep bar cable pushdown
2 x 8-12 1 x 12-20
50kg x 9
45kg x 9
31.25kg x 13

Db hammer curl
2 x 8-12 1 x 12-20
25kg x 10
22.5kg x 10
15kg x 16

Progressing nicely as usual. Body is overall feeling great. Definitely loving the upper lower split so far, lower 3 tomorrow 😎
 
Monday: Lower 3

Stair master - 25 minutes

Pendulum squat
2 x 6-10
80kg x 9
70kg x 10

Belt squat
2 x 10-15
100kg x 11
90kg x 11

Single leg kneeling ham curl
1 x 6-10 2 x 10-15
52.5kg x 7.5
42.5kg x 12.5
40kg x 11.5

Seated curl
1 x 6-10 1 x 10-15
119.5kg x 7.5
103kg x 10

Single leg hammer strength seated leg press
2 x 10-15
115kg x 8
87.5kg x 11

Standing calf raise
1 x 8-12 1 x 12-20
165kg x 9.5
125kg x 14.5
 
Dumptruck said:
Sunday: Upper 3

Stair master - 25 minutes

DB incline press
2 x 6-10
50kg x 8
42.5kg x 10

Hammer strength flat converging press
2 x 8-12
135kg x 7
115kg x 8

Machine pec fly
1 x 8-12
110kg x 10

Low row
2 x 6-10
125kg x 7.5
100kg x 11.5

Hammer Strength ISO lat row
1 x 6-10 1 x 10-15
170kg x 8.5
130kg x 11.5

Cable lat pullover
1 x 10-15
38.5kg x 9.5

Reserve cable fly
1 x 8-12 1 x 12-20
10kg x 6.5
5kg x 12.5

Machine side delt raise
1 x 8-12 1 x 12-20
37.5kg x 10.5
32.5kg x 14.5

Tricep bar cable pushdown
2 x 8-12 1 x 12-20
50kg x 9
45kg x 9
31.25kg x 13

Db hammer curl
2 x 8-12 1 x 12-20
25kg x 10
22.5kg x 10
15kg x 16

Progressing nicely as usual. Body is overall feeling great. Definitely loving the upper lower split so far, lower 3 tomorrow 😎
Click to expand...

Dumptruck said:
Monday: Lower 3

Stair master - 25 minutes

Pendulum squat
2 x 6-10
80kg x 9
70kg x 10

Belt squat
2 x 10-15
100kg x 11
90kg x 11

Single leg kneeling ham curl
1 x 6-10 2 x 10-15
52.5kg x 7.5
42.5kg x 12.5
40kg x 11.5

Seated curl
1 x 6-10 1 x 10-15
119.5kg x 7.5
103kg x 10

Single leg hammer strength seated leg press
2 x 10-15
115kg x 8
87.5kg x 11

Standing calf raise
1 x 8-12 1 x 12-20
165kg x 9.5
125kg x 14.5
Click to expand...
@Dumptruck keep it up this is good progress, but i think you stronger now to up the pendulum squat bro
 
Thursday: Upper 1

Stair master - 25 minutes

Incline smith press
2 x 6-10
135kg x 7
120kg x 8.5

Flat machine press - techno
1 x 6-10
135kg x 8

JM press machine
1 x 6-10
91.5kg x 8.5

Cable lat pulldown
3 x 6-10
109.5kg x 9
107kg x 9.5
87kg x 10

Tbar row
2 x 6-10
82.5kg x 7.5
62.5kg x 10.5

Reverse pec deck
1 x 6-10 1 x 10-15
82kg x 9.5
68kg x 11

Single arm db side raise
1 x 8-12 2 x 12-20
22.5kg x 11
17.5kg x 14
12.5kg x 16.5

Single arm tricep extension
1 x 6-10 2 x 10-15
18.75kg x 11
13.75kg x 11
8.75kg x 14

Bicep preacher curl
2 x 6-10 1 x 10-15
74kg x 7
62.5kg x 8
41.5kg x 11.5

Really happy with today’s session. Zoned in and felt great the entire time. Weights moving well. Had a big night new years, bit surprised how good I am feeling today
 
Dumptruck said:
Thursday: Upper 1

Stair master - 25 minutes

Incline smith press
2 x 6-10
135kg x 7
120kg x 8.5

Flat machine press - techno
1 x 6-10
135kg x 8

JM press machine
1 x 6-10
91.5kg x 8.5

Cable lat pulldown
3 x 6-10
109.5kg x 9
107kg x 9.5
87kg x 10

Tbar row
2 x 6-10
82.5kg x 7.5
62.5kg x 10.5

Reverse pec deck
1 x 6-10 1 x 10-15
82kg x 9.5
68kg x 11

Single arm db side raise
1 x 8-12 2 x 12-20
22.5kg x 11
17.5kg x 14
12.5kg x 16.5

Single arm tricep extension
1 x 6-10 2 x 10-15
18.75kg x 11
13.75kg x 11
8.75kg x 14

Bicep preacher curl
2 x 6-10 1 x 10-15
74kg x 7
62.5kg x 8
41.5kg x 11.5

Really happy with today’s session. Zoned in and felt great the entire time. Weights moving well. Had a big night new years, bit surprised how good I am feeling today
Click to expand...
big moves bro i feel the arm power there ;)
 
Friday: Lower 1

Stair master - 25 minutes

Hack squat
1 x 6-10 1 x 10-15
165kg x 10
145kg x 11

Quad extension
1 x 8-12 2 x 12-20
129kg x 8
110kg x 10
89kg x 12

Lying hamstring curl
1 x 8-12 2 x 12-20
70kg x 8
52.5kg x 11.5
42.5kg x 11.5

45 degree back raise
1 x 6-10 1 x dropset
20kg x 12
Bodyweight x 3.5

Adductor machine
2 x 6-10
165.5kg x 15.5
158.5kg x 10.5

Leg press calve raise
1 x 6-10 1 x 10-15
180kg x 8.5
155kg x 14

Another good workout in the books. Weights moving well.
 
StairMaster and hack squat look really good together.
They pair, well.
 
Good job on the leg workout.

I like how you finish off hitting your calves like a maniac.
 
Great news at the weights are moving well. Means that your body is improving.
 
Good job. Going into the weekend, man.

Do you have anything special going on?
 
Sounds like you're really focused and zoned in on this one.

Glad you had a good New Year's just don't party so hard.
 
Very nice job. Alternating your cardio, pre and post-workout.
 
It really looking forward to seeing what kind of potential games you have over the next few weeks.

You're pushing some good weight. I like to see it.
 
Dumptruck said:
Thursday: Upper 1

Stair master - 25 minutes

Incline smith press
2 x 6-10
135kg x 7
120kg x 8.5

Flat machine press - techno
1 x 6-10
135kg x 8

JM press machine
1 x 6-10
91.5kg x 8.5

Cable lat pulldown
3 x 6-10
109.5kg x 9
107kg x 9.5
87kg x 10

Tbar row
2 x 6-10
82.5kg x 7.5
62.5kg x 10.5

Reverse pec deck
1 x 6-10 1 x 10-15
82kg x 9.5
68kg x 11

Single arm db side raise
1 x 8-12 2 x 12-20
22.5kg x 11
17.5kg x 14
12.5kg x 16.5

Single arm tricep extension
1 x 6-10 2 x 10-15
18.75kg x 11
13.75kg x 11
8.75kg x 14

Bicep preacher curl
2 x 6-10 1 x 10-15
74kg x 7
62.5kg x 8
41.5kg x 11.5

Really happy with today’s session. Zoned in and felt great the entire time. Weights moving well. Had a big night new years, bit surprised how good I am feeling today
Click to expand...
@Dumptruck solid work right here!
 
Dumptruck said:
Thursday: Upper 1

Stair master - 25 minutes

Incline smith press
2 x 6-10
135kg x 7
120kg x 8.5

Flat machine press - techno
1 x 6-10
135kg x 8

JM press machine
1 x 6-10
91.5kg x 8.5

Cable lat pulldown
3 x 6-10
109.5kg x 9
107kg x 9.5
87kg x 10

Tbar row
2 x 6-10
82.5kg x 7.5
62.5kg x 10.5

Reverse pec deck
1 x 6-10 1 x 10-15
82kg x 9.5
68kg x 11

Single arm db side raise
1 x 8-12 2 x 12-20
22.5kg x 11
17.5kg x 14
12.5kg x 16.5

Single arm tricep extension
1 x 6-10 2 x 10-15
18.75kg x 11
13.75kg x 11
8.75kg x 14

Bicep preacher curl
2 x 6-10 1 x 10-15
74kg x 7
62.5kg x 8
41.5kg x 11.5

Really happy with today’s session. Zoned in and felt great the entire time. Weights moving well. Had a big night new years, bit surprised how good I am feeling today
Click to expand...
Great workout
 
Dumptruck said:
Friday: Lower 1

Stair master - 25 minutes

Hack squat
1 x 6-10 1 x 10-15
165kg x 10
145kg x 11

Quad extension
1 x 8-12 2 x 12-20
129kg x 8
110kg x 10
89kg x 12

Lying hamstring curl
1 x 8-12 2 x 12-20
70kg x 8
52.5kg x 11.5
42.5kg x 11.5

45 degree back raise
1 x 6-10 1 x dropset
20kg x 12
Bodyweight x 3.5

Adductor machine
2 x 6-10
165.5kg x 15.5
158.5kg x 10.5

Leg press calve raise
1 x 6-10 1 x 10-15
180kg x 8.5
155kg x 14

Another good workout in the books. Weights moving well.
Click to expand...
@Dumptruck Great numbers bro....amazing work........
 
Monday: Upper A

Chest supported row (pronated grip)
1 x 6-10 1 x 8-12
77.5kg x 14.5
70.5kg x 12.5

Incline chest press
1 x 6-10 1 x 8-12
160kg x 6
125kg x 8.5

Machine pulldown (semi supinated grip)
2 x 6-10
105kg x 7.5
85kg x 8.5

Seated machine chest press
2 x 6-10
105.5kg x 10
82kg x 12.5

Machine shoulder press
2 x 8-12
76.5kg x 9.5
67kg x 10.5

Machine lateral raise
2 x 8-12 + AMRAP
62.5kg x 15.5
53kg x 14

Cross body cable tricep extension
2 x 8-12 + AMRAP
13.6kg x 11
11.3kg x 12

Stair master - 25minutes

Sorry been MIA the last week and a bit, been a little full on with life stuff. Training has been as usual, recently started working with a coach. As of this week doing a small wash off diet phase and dropping PEDS down for 4-6weeks before going into another growth phase. Shred some unnecessary bodyfat and restore insulin sensitivity ready for a big year! Current bodyweight is 107.2kg. @Livewell2024 @DofRandD
 

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Dumptruck said:
Monday: Upper A

Chest supported row (pronated grip)
1 x 6-10 1 x 8-12
77.5kg x 14.5
70.5kg x 12.5

Incline chest press
1 x 6-10 1 x 8-12
160kg x 6
125kg x 8.5

Machine pulldown (semi supinated grip)
2 x 6-10
105kg x 7.5
85kg x 8.5

Seated machine chest press
2 x 6-10
105.5kg x 10
82kg x 12.5

Machine shoulder press
2 x 8-12
76.5kg x 9.5
67kg x 10.5

Machine lateral raise
2 x 8-12 + AMRAP
62.5kg x 15.5
53kg x 14

Cross body cable tricep extension
2 x 8-12 + AMRAP
13.6kg x 11
11.3kg x 12

Stair master - 25minutes

Sorry been MIA the last week and a bit, been a little full on with life stuff. Training has been as usual, recently started working with a coach. As of this week doing a small wash off diet phase and dropping PEDS down for 4-6weeks before going into another growth phase. Shred some unnecessary bodyfat and restore insulin sensitivity ready for a big year! Current bodyweight is 107.2kg. @Livewell2024 @DofRandD
Click to expand...
Bro I was wondering where you were at haha. Solid workout as always and bro you need to calm down on that rig, your a proper fucking weapon ey 👀🤣 geezus lol
 
Allupfromhere said:
Bro I was wondering where you were at haha. Solid workout as always and bro you need to calm down on that rig, your a proper fucking weapon ey 👀🤣 geezus lol
Click to expand...
Thanks brother appreciate it. Been MIA on here for a bit but training hasn’t stopped, looking forward to a big year
 
Tuesday: Lower A + Biceps

Seated leg curl
2 x 6-10 + AMRAP
112.5kg x 12
105.5kg x 12

Hack squat
1 x 6-10 1 x 8-12
180kg x 7
140kg x 11

Leg press
2 x 8-12 + AMRAP
285kg x 10
245kg x 10

45 degree hip extension
2 x 6-10
20kg x 9.5
15kg x 12.5

Dumbbell preacher curl
2 x 8-12
17.5kg x 12
15kg x 12

Cable hammer curl
2 x 8-12 + AMRAP
35kg x 7.5
29.25kg x 12

Really solid lower session today. Everything moving well. Progress on previous Lower A + Biceps
 
Dumptruck said:
Monday: Upper A

Chest supported row (pronated grip)
1 x 6-10 1 x 8-12
77.5kg x 14.5
70.5kg x 12.5

Incline chest press
1 x 6-10 1 x 8-12
160kg x 6
125kg x 8.5

Machine pulldown (semi supinated grip)
2 x 6-10
105kg x 7.5
85kg x 8.5

Seated machine chest press
2 x 6-10
105.5kg x 10
82kg x 12.5

Machine shoulder press
2 x 8-12
76.5kg x 9.5
67kg x 10.5

Machine lateral raise
2 x 8-12 + AMRAP
62.5kg x 15.5
53kg x 14

Cross body cable tricep extension
2 x 8-12 + AMRAP
13.6kg x 11
11.3kg x 12

Stair master - 25minutes

Sorry been MIA the last week and a bit, been a little full on with life stuff. Training has been as usual, recently started working with a coach. As of this week doing a small wash off diet phase and dropping PEDS down for 4-6weeks before going into another growth phase. Shred some unnecessary bodyfat and restore insulin sensitivity ready for a big year! Current bodyweight is 107.2kg. @Livewell2024 @DofRandD
Click to expand...
Fkn JACKED!

Looking good bro!
 
Dumptruck said:
Tuesday: Lower A + Biceps

Seated leg curl
2 x 6-10 + AMRAP
112.5kg x 12
105.5kg x 12

Hack squat
1 x 6-10 1 x 8-12
180kg x 7
140kg x 11

Leg press
2 x 8-12 + AMRAP
285kg x 10
245kg x 10

45 degree hip extension
2 x 6-10
20kg x 9.5
15kg x 12.5

Dumbbell preacher curl
2 x 8-12
17.5kg x 12
15kg x 12

Cable hammer curl
2 x 8-12 + AMRAP
35kg x 7.5
29.25kg x 12

Really solid lower session today. Everything moving well. Progress on previous Lower A + Biceps
Click to expand...
Very big hack squat, thats 180kg for 7 right? perfect
 
Thursday: Upper B

Reverse pec fly
2 x 8-12 + AMRAP
79kg x 11.5
70.5kg x 10

Chest supported machine row (Neutral grip)
1 x 6-10 1 x 8-12
98.5kg x 11
75kg x 12

Incline smith press
1 x 6-10 1 x 8-12
145kg x 6.5
125kg x 11.5

Mag grip lat pulldown
2 x 6-10 + AMRAP
102.3kg x 7.5
81.3kg x 9.5

Pec fly
2 x 8-12
98.5kg x 12
91.5kg x 8.5

Machine shoulder press
1 x 6-10 + AMRAP
79kg x 8

Cuffed cable lateral raise
2 x 8-12
9kg x 14
6.8kg x 14.5

Cross body cable tricep extension
2 x 8-12 + AMRAP
11.3kg x 9.5
9.1kg x 10.5

Stair master - 25 minutes

Another great session in the books. Feeling good, hoping to trim a little excess fat off over the next few weeks ready for another big push
 
Dumptruck said:
Thursday: Upper B

Reverse pec fly
2 x 8-12 + AMRAP
79kg x 11.5
70.5kg x 10

Chest supported machine row (Neutral grip)
1 x 6-10 1 x 8-12
98.5kg x 11
75kg x 12

Incline smith press
1 x 6-10 1 x 8-12
145kg x 6.5
125kg x 11.5

Mag grip lat pulldown
2 x 6-10 + AMRAP
102.3kg x 7.5
81.3kg x 9.5

Pec fly
2 x 8-12
98.5kg x 12
91.5kg x 8.5

Machine shoulder press
1 x 6-10 + AMRAP
79kg x 8

Cuffed cable lateral raise
2 x 8-12
9kg x 14
6.8kg x 14.5

Cross body cable tricep extension
2 x 8-12 + AMRAP
11.3kg x 9.5
9.1kg x 10.5

Stair master - 25 minutes

Another great session in the books. Feeling good, hoping to trim a little excess fat off over the next few weeks ready for another big push
Click to expand...
Damn that's impressive 👏
 
Dumptruck said:
Thursday: Upper B

Reverse pec fly
2 x 8-12 + AMRAP
79kg x 11.5
70.5kg x 10

Chest supported machine row (Neutral grip)
1 x 6-10 1 x 8-12
98.5kg x 11
75kg x 12

Incline smith press
1 x 6-10 1 x 8-12
145kg x 6.5
125kg x 11.5

Mag grip lat pulldown
2 x 6-10 + AMRAP
102.3kg x 7.5
81.3kg x 9.5

Pec fly
2 x 8-12
98.5kg x 12
91.5kg x 8.5

Machine shoulder press
1 x 6-10 + AMRAP
79kg x 8

Cuffed cable lateral raise
2 x 8-12
9kg x 14
6.8kg x 14.5

Cross body cable tricep extension
2 x 8-12 + AMRAP
11.3kg x 9.5
9.1kg x 10.5

Stair master - 25 minutes

Another great session in the books. Feeling good, hoping to trim a little excess fat off over the next few weeks ready for another big push
Click to expand...
🦍 💪💪
 
Dumptruck said:
Thursday: Upper B

Reverse pec fly
2 x 8-12 + AMRAP
79kg x 11.5
70.5kg x 10

Chest supported machine row (Neutral grip)
1 x 6-10 1 x 8-12
98.5kg x 11
75kg x 12

Incline smith press
1 x 6-10 1 x 8-12
145kg x 6.5
125kg x 11.5

Mag grip lat pulldown
2 x 6-10 + AMRAP
102.3kg x 7.5
81.3kg x 9.5

Pec fly
2 x 8-12
98.5kg x 12
91.5kg x 8.5

Machine shoulder press
1 x 6-10 + AMRAP
79kg x 8

Cuffed cable lateral raise
2 x 8-12
9kg x 14
6.8kg x 14.5

Cross body cable tricep extension
2 x 8-12 + AMRAP
11.3kg x 9.5
9.1kg x 10.5

Stair master - 25 minutes

Another great session in the books. Feeling good, hoping to trim a little excess fat off over the next few weeks ready for another big push
Click to expand...
impressive training big bro
 
Friday: Lower B + Biceps

Lying leg curl
2 x 6-10 + AMRAP
75kg x 6.5
60kg x 8.5

Pendulum squat
1 x 6-10 1 x 8-12
75kg x 10
60kg x 11

Leg extension
2 x 8-12 + AMRAP
119.5kg x 10.5
108kg x 9.5

Adductor machine
2 x 8-12
165.5kg x 10.5
155.5kg x 9

Single arm machine preacher curl
2 x 8-12
46kg x 8.5
39kg x 10

Single arm incline cable curl
2 x 8-12 + AMRAP
12.5kg x 10
10kg x 10

Stair master - 25minutes

Good session today. Gym was empty Friday afternoon so can’t complain. Rest day tomorrow and back into it Sunday with Upper
 
Dumptruck said:
Friday: Lower B + Biceps

Lying leg curl
2 x 6-10 + AMRAP
75kg x 6.5
60kg x 8.5

Pendulum squat
1 x 6-10 1 x 8-12
75kg x 10
60kg x 11

Leg extension
2 x 8-12 + AMRAP
119.5kg x 10.5
108kg x 9.5

Adductor machine
2 x 8-12
165.5kg x 10.5
155.5kg x 9

Single arm machine preacher curl
2 x 8-12
46kg x 8.5
39kg x 10

Single arm incline cable curl
2 x 8-12 + AMRAP
12.5kg x 10
10kg x 10

Stair master - 25minutes

Good session today. Gym was empty Friday afternoon so can’t complain. Rest day tomorrow and back into it Sunday with Upper
Click to expand...
You able to do lunges? :) @Dumptruck and who doesn’t love an empty gym? :ROFLMAO:
 
Sunday: Upper A

Chest supported row
1 x 6-10 1 x 8-12
84kg x 11.5
75kg x 12

Incline chest press machine
1 x 6-10 1 x 8-12
140kg x 8
120kg x 10

Machine pulldown (semi supinated grip)
2 x 6-10
100kg x 9
80kg x 11

Seated machine chest press
2 x 6-10
110kg x 9
89kg x 9

Machine shoulder press
2 x 8-12
79kg x 10
72kg x 9

Machine lateral raise
2 x 8-12 + AMRAP
67kg x 11.5
55.5kg x 11

Cross body cable extension
2 x 8-12 + AMRAP
13.6kg x 11
9.1kg x 16

Stair master - 25 minutes
 
Monday: Lower A + Biceps

Seated leg curl
2 x 6-10 + AMRAP
115kg x 8
96kg x 9.5

Hack squat
1 x 6-10 1 x 8-12
182.5kg x 7
150kg x 10

Leg press
2 x 8-12 + AMRAP
290kg x 9
250kg x 10

45 degree hip extension
2 x 6-10
20kg x 10.5
15kg x 13

DB preacher curl
2 x 8-12
20kg x 10
17.5kg x 11

Cable hammer curl
2 x 8-12 + AMRAP
36.25kg x 7.5
25.75kg x 12.5

Stair master - 25 minutes

Another two solid sessions. Enjoying training right now even on low cals. Everything clicking. Rest tomorrow.
 
Dumptruck said:
Sunday: Upper A

Chest supported row
1 x 6-10 1 x 8-12
84kg x 11.5
75kg x 12

Incline chest press machine
1 x 6-10 1 x 8-12
140kg x 8
120kg x 10

Machine pulldown (semi supinated grip)
2 x 6-10
100kg x 9
80kg x 11

Seated machine chest press
2 x 6-10
110kg x 9
89kg x 9

Machine shoulder press
2 x 8-12
79kg x 10
72kg x 9

Machine lateral raise
2 x 8-12 + AMRAP
67kg x 11.5
55.5kg x 11

Cross body cable extension
2 x 8-12 + AMRAP
13.6kg x 11
9.1kg x 16

Stair master - 25 minutes
Click to expand...

Dumptruck said:
Monday: Lower A + Biceps

Seated leg curl
2 x 6-10 + AMRAP
115kg x 8
96kg x 9.5

Hack squat
1 x 6-10 1 x 8-12
182.5kg x 7
150kg x 10

Leg press
2 x 8-12 + AMRAP
290kg x 9
250kg x 10

45 degree hip extension
2 x 6-10
20kg x 10.5
15kg x 13

DB preacher curl
2 x 8-12
20kg x 10
17.5kg x 11

Cable hammer curl
2 x 8-12 + AMRAP
36.25kg x 7.5
25.75kg x 12.5

Stair master - 25 minutes

Another two solid sessions. Enjoying training right now even on low cals. Everything clicking. Rest tomorrow.
Click to expand...
Pumping it hard the leg press and hacks are good high weigths 250kgs!!! :D
 
Thursday: Upper B

Reverse pec fly
2 x 8-12 + AMRAP
76.5kg x 8.5
67.5kg x 9

Chest supported machine row (neutral grip)
1 x 6-10 1 x 8-12
103kg x 10.5
82kg x 10.5

Incline smith press
1 x 6-10 1 x 8-12
160kg x 5.5
120kg x 8

Mag grip lat pulldown
2 x 6-10 + AMRAP
100kg x 8.5
86kg x 9

Pec fly
103kg x 10
89kg x 9.5

Machine shoulder press
1 x 6-10 + AMRAP
81kg x 6 + AMRAP

Cable lateral raise
2 x 8-12
11.3kg x 10
9.1kg x 11

Cross body cable tricep extension
2 x 8-12
11.3kg x 10
9.1kg x 10.5

Stair master - 25 minutes

Good session today. Gym was busy, exercise selection was a little outta whack but overall wasn’t too bad. Legs tomorrow
 
Dumptruck said:
Thursday: Upper B

Reverse pec fly
2 x 8-12 + AMRAP
76.5kg x 8.5
67.5kg x 9

Chest supported machine row (neutral grip)
1 x 6-10 1 x 8-12
103kg x 10.5
82kg x 10.5

Incline smith press
1 x 6-10 1 x 8-12
160kg x 5.5
120kg x 8

Mag grip lat pulldown
2 x 6-10 + AMRAP
100kg x 8.5
86kg x 9

Pec fly
103kg x 10
89kg x 9.5

Machine shoulder press
1 x 6-10 + AMRAP
81kg x 6 + AMRAP

Cable lateral raise
2 x 8-12
11.3kg x 10
9.1kg x 11

Cross body cable tricep extension
2 x 8-12
11.3kg x 10
9.1kg x 10.5

Stair master - 25 minutes

Good session today. Gym was busy, exercise selection was a little outta whack but overall wasn’t too bad. Legs tomorrow
Click to expand...
@Dumptruck very good session bro but you getting strong on the smith incline? i think you can up that easy
and lets get some pic updates up please
 
Friday: Lower B + Biceps

Lying leg curl
2 x 6-10 + AMRAP
77.5kg x 6.5
62.5kg x 10

Pendulum squat
1 x 6-10 1 x 8-12
80kg x 7
65kg x 10

Leg extension
2 x 8-12 + AMRAP
124kg x 8.5
103kg x 9.5

Adductor machine
2 x 8-12
165.5kg x 12
160.5kg x 10

Single arm preacher machine curl
2 x 8-12
44kg x 11
39kg x 10

Single arm incline cable curl
2 x 8-12 + AMRAP
13.75kg x 6.5
6.25kg x 16

Stair master - 25 minutes

Another good session in the books. PR on pendulum in a defict which is great. Strength still moving upwards so great signs. Rest tomorrow.
 
Sunday: Upper A

Chest supporter row (pronated grip)
1 x 6-10 1 x 8-12
89kg x 11
77.5kg x 11

Incline chest press
1 x 6-10 1 x 8-12
160kg x 6
125kg x 6.5

Machine pulldown (semi supinated)
2 x 6-10
105kg x 7
85kg x 8.5

Seated machine press
2 x 6-10
112.5kg x 8.5
91.5kg x 9.5

Machine shoulder press
2 x 8-12
81kg x 6.5
67kg x 9

Machine lateral raise
2 x 8-12 + AMRAP
69.5kg x 9.5
58kg x 12

Cross body cable tricep extension
2 x 8-12 + AMRAP
15.9kg x 8.5
11.3kg x 9.5
 
Dumptruck said:
Sunday: Upper A

Chest supporter row (pronated grip)
1 x 6-10 1 x 8-12
89kg x 11
77.5kg x 11

Incline chest press
1 x 6-10 1 x 8-12
160kg x 6
125kg x 6.5

Machine pulldown (semi supinated)
2 x 6-10
105kg x 7
85kg x 8.5

Seated machine press
2 x 6-10
112.5kg x 8.5
91.5kg x 9.5

Machine shoulder press
2 x 8-12
81kg x 6.5
67kg x 9

Machine lateral raise
2 x 8-12 + AMRAP
69.5kg x 9.5
58kg x 12

Cross body cable tricep extension
2 x 8-12 + AMRAP
15.9kg x 8.5
11.3kg x 9.5
Click to expand...
Upper body is good this sunday but missing food, any macros or food pics? :D
I did notice your pull downs a bit low volume for your size.
 
Monday: Lower A + Biceps

Seated leg curl
2 x 6-10 + AMRAP
117kg x 10
98.5kg x 10

Hack squat
1 x 6-10 1 x 8-12
180kg x 7
155kg x 9

Leg press
2 x 8-12 + AMRAP
300kg x 9
260kg x 10

45 degree extension
2 x 6-10
25kg x 8
20kg x 7

DB preacher curl
2 x 8-12
20kg x 8.5
17.5kg x 10

Cable hammer curls
2 x 8-12 + AMRAP
35kg x 8
28kg x 10.5

Stair master - 20 minutes

Overall really good session. 40 degrees today so absolutely cooking in the gym.
 

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Allupfromhere said:
You a beast bro love this log. Legs for me today too bout to go and deal with the heat in there lol 🥵
Click to expand...
Good luck bro! Better hit some stairs after it 😉
 
Pendulum Squat and leg extensions back to back, perfect.
 
Yes, very nice like day from Friday.

That's the way to do it.
 
Sunday workout is on point.
Really enjoy reading that you're doing a seated, machine price, one of my favorites.
 
Nice training session on Sunday. Shows how committed you are.
 
Bravo on an excellent training session.

You keep that up. You'll definitely keep improving.
 
Dumptruck said:
Sunday: Upper A

Chest supporter row (pronated grip)
1 x 6-10 1 x 8-12
89kg x 11
77.5kg x 11

Incline chest press
1 x 6-10 1 x 8-12
160kg x 6
125kg x 6.5

Machine pulldown (semi supinated)
2 x 6-10
105kg x 7
85kg x 8.5

Seated machine press
2 x 6-10
112.5kg x 8.5
91.5kg x 9.5

Machine shoulder press
2 x 8-12
81kg x 6.5
67kg x 9

Machine lateral raise
2 x 8-12 + AMRAP
69.5kg x 9.5
58kg x 12

Cross body cable tricep extension
2 x 8-12 + AMRAP
15.9kg x 8.5
11.3kg x 9.5
Click to expand...
@Dumptruck solid work right here bro!
 
Dumptruck said:
Monday: Lower A + Biceps

Seated leg curl
2 x 6-10 + AMRAP
117kg x 10
98.5kg x 10

Hack squat
1 x 6-10 1 x 8-12
180kg x 7
155kg x 9

Leg press
2 x 8-12 + AMRAP
300kg x 9
260kg x 10

45 degree extension
2 x 6-10
25kg x 8
20kg x 7

DB preacher curl
2 x 8-12
20kg x 8.5
17.5kg x 10

Cable hammer curls
2 x 8-12 + AMRAP
35kg x 8
28kg x 10.5

Stair master - 20 minutes

Overall really good session. 40 degrees today so absolutely cooking in the gym.
Click to expand...
@Dumptruck Great looking bro........
 
Good work
 
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