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[Dumptruck]

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

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 stage

Yeah I definitely will next time, appreciate the advice

 

[Npcclassicphysique champ]

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 stage

Yeah I definitely will next time, appreciate the advice

I can see you easily winning bro @Dumptruck

 

[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.

 

[LevButlerov]

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.

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

 

[Dumptruck]

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 week

 

[LevButlerov]

Thank you bro! Getting stronger each week

stronger is the way bro

 

[Dumptruck]

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.

 

[LevButlerov]

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.

@Dumptruck calf size is legit really showing the legs
your training is paying off

 

[Dumptruck]

@Dumptruck calf size is legit really showing the legs
your training is paying off

Thanks bro, barely train them haha. Need to bring up the quads

 

[LevButlerov]

Thanks bro, barely train them haha. Need to bring up the quads

barely train? you look amazing for barely training bro @Dumptruck

 

[Dumptruck]

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.

 

[Eddie Haskell]

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.

@Dumptruck big day today man i see you getting strong

 

[Ratatata]

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.

Too huge bro!! Leave some gains for us aswell!!!

 

[Dumptruck]

@Dumptruck big day today man i see you getting strong

Thanks bro, getting stronger each week

 

[Dumptruck]

Too huge bro!! Leave some gains for us aswell!!!

Could say the same about you bro

 

[Eddie Haskell]

Thanks bro, getting stronger each week

growing to the max man

 

[Dumptruck]

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

 

[RoidRage69]

I like your style of training. Low volume and you go all out on your first set.

 

[Dumptruck]

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

 

[Eddie Haskell]

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

@Dumptruck today big volume but some sets need more volume man
im waiting on leg day