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[LevButlerov]

Saturday: Push

Stair master - 25 minutes

Hammer strength incline iso chest press
2 x 6-9 1 x 9-12
160kg x 7.5
140kg x 7.5
100kg x 11.5

Hammer strength incline converging press
2 x 6-9
100kg x 7.5
90kg x 7.5

MTS shoulder press
1 x 6-9 1 x 9-12
79kg x 6.5
58kg x 11.5

Machine JM press
1 x 6-9 1 x 9-12
82kg x 6
63.5kg x 9

DB lateral raise
1 x 6-9 1 x 9-12
25kg x 9.5
17.5kg x 16

Hammer strength pec fly
1 x 6-9 1 x 9-12
112.5kg x 7.5
84.5kg x 10.5

Hip height cable lat raise
1 x 6-9 1 x 9-12
17.5kg x 5.5
12.5kg x 10.5

Rope tricep extension
1 x 6-9 1 x 9-12
38.75kg x 10
33.75kg x 10

Was suppose to hit push yesterday but decided to have another rest day and wash off any fatigue that was building. Really really good session today, felt refreshed and strong. Progression moving along nicely. Pull tomorrow

@Dumptruck this is a very good session
you have time in end to close with cardio?

 

[stevesmi]

Great job on this update man the arms and shoulders look huge

 

[JasonPriest]

nice Saturday workout
you don't see too many people pushing it hard on the weekend

 

[BodyMonster34]

bro you lookin swole
you almost to point where you could take me down in prison.

 

[Quadsweep]

nice push day routine for a Saturday
it just shows your dedication

 

[Dumptruck]

@Dumptruck this is a very good session
you have time in end to close with cardio?

Yeah bro always finishing with 25 min on the stairs

 

[Dumptruck]

Sunday: Pull

Stair master - 25 minutes

Lat iso cable pullover bar
1 x 6-9 1 x 9-12
42.5kg x 8
37.5kg x 9.5

Hammer strength underhand pulldown machine
1 x 6-9 2 x 9-12
100kg x 7.5
80kg x 11.5
70kg x 10.5

Neutral grip cable row
1 x 6-9 2 x 9-12
117kg x 9.5
97kg x 10.5
87kg x 10

Low row
1 x 6-9 1 x 9-12
120kg x 6
80kg x 12.5

Single arm cable lat row
1 x 6-9 1 x 9-12
49.5kg x 9.5
47kg x 9.5

Machine rear delt fly
1 x 6-9 1 x 9-12
87kg x 9.5
73kg x 11

Seated lean back DB curl
2 x 9-12
20kg x 7
17.5kg x 8


Another solid session today. Empty gym on a Sunday afternoon so can’t complain, everything progressing along very nicely. Legs tomorrow

 

[Mobster]

Stairmasters are brutal

 

[RoySimpson]

Saturday: Push

Stair master - 25 minutes

Hammer strength incline iso chest press
2 x 6-9 1 x 9-12
160kg x 7.5
140kg x 7.5
100kg x 11.5

Hammer strength incline converging press
2 x 6-9
100kg x 7.5
90kg x 7.5

MTS shoulder press
1 x 6-9 1 x 9-12
79kg x 6.5
58kg x 11.5

Machine JM press
1 x 6-9 1 x 9-12
82kg x 6
63.5kg x 9

DB lateral raise
1 x 6-9 1 x 9-12
25kg x 9.5
17.5kg x 16

Hammer strength pec fly
1 x 6-9 1 x 9-12
112.5kg x 7.5
84.5kg x 10.5

Hip height cable lat raise
1 x 6-9 1 x 9-12
17.5kg x 5.5
12.5kg x 10.5

Rope tricep extension
1 x 6-9 1 x 9-12
38.75kg x 10
33.75kg x 10

Was suppose to hit push yesterday but decided to have another rest day and wash off any fatigue that was building. Really really good session today, felt refreshed and strong. Progression moving along nicely. Pull tomorrow

@Dumptruck looking super jacked bro!

 

[Dumptruck]

@Dumptruck looking super jacked bro!

Thanks brother!

 

[LevButlerov]

Sunday: Pull

Stair master - 25 minutes

Lat iso cable pullover bar
1 x 6-9 1 x 9-12
42.5kg x 8
37.5kg x 9.5

Hammer strength underhand pulldown machine
1 x 6-9 2 x 9-12
100kg x 7.5
80kg x 11.5
70kg x 10.5

Neutral grip cable row
1 x 6-9 2 x 9-12
117kg x 9.5
97kg x 10.5
87kg x 10

Low row
1 x 6-9 1 x 9-12
120kg x 6
80kg x 12.5

Single arm cable lat row
1 x 6-9 1 x 9-12
49.5kg x 9.5
47kg x 9.5

Machine rear delt fly
1 x 6-9 1 x 9-12
87kg x 9.5
73kg x 11

Seated lean back DB curl
2 x 9-12
20kg x 7
17.5kg x 8


Another solid session today. Empty gym on a Sunday afternoon so can’t complain, everything progressing along very nicely. Legs tomorrow

25 mins on stairmaster pre? thats pump city @Dumptruck

Thanks brother!

its the truth, you look amazing

 

[Dumptruck]

25 mins on stairmaster pre? thats pump city @Dumptruck

its the truth, you look amazing

I do it after the session and thank you brother

 

[LevButlerov]

I do it after the session and thank you brother

must pump up your legs something big

 

[ballin2504]

Looking killer man!!!

 

[Dumptruck]

Tuesday: Legs

Stair master - 25 minutes

Lying hamstring curl
1 x 6-9 1 x 9-12
72.5kg x 8
60kg x 9

Adductor machine
1 x 6-9 1 x 9-12
165.5kg x 10
155.5kg x 10.5

Cybex hack squat
2 x 6-9 1 x 9-12
165kg x 6
150kg x 8
120kg x 11

Stand calf raise
1 x 6-9 1 x 9-12
165kg x 9
135kg x 10

Leg extension
2 x 9-12 1 x dropset
133.5kg x 8.5
119.5kg x 9
42.5kg x 5

Kneeling hamstring curl single leg
2 x 9-12
50kg x 9
40kg x 10.5

Really solid leg session today, happy with how everything is progressing. Training should be back to normal schedule. Push tomorrow

 

[25homes]

Lookin thick

 

[Npcclassicphysique champ]

Tuesday: Legs

Stair master - 25 minutes

Lying hamstring curl
1 x 6-9 1 x 9-12
72.5kg x 8
60kg x 9

Adductor machine
1 x 6-9 1 x 9-12
165.5kg x 10
155.5kg x 10.5

Cybex hack squat
2 x 6-9 1 x 9-12
165kg x 6
150kg x 8
120kg x 11

Stand calf raise
1 x 6-9 1 x 9-12
165kg x 9
135kg x 10

Leg extension
2 x 9-12 1 x dropset
133.5kg x 8.5
119.5kg x 9
42.5kg x 5

Kneeling hamstring curl single leg
2 x 9-12
50kg x 9
40kg x 10.5

Really solid leg session today, happy with how everything is progressing. Training should be back to normal schedule. Push tomorrow

@Dumptruck checking your leg days Impressive volume no doubt bro but you high protein on these days?

 

[Dumptruck]

Wednesday: Push

Stair master - 25 minutes

DB incline press
2 x 6-9 1 x 9-12
50kg x 10
45kg x 9
42.5kg x 9

Techno gym incline press
1 x 6-9 1 x 9-12
90kg x 7.5
60kg x 10.5

DB shoulder press
1 x 6-9 1 x 9-12
45kg x 7.5
35kg x 8.5

Hammer strength pec fly
2 x 9-12
103kg x 9
89kg x 11

Standing DB lateral raise
2 x 9-12
25kg x 10.5
17.5kg x 16

V-bar tricep pushdown
2 x 9-12
48.75kg x 12
46.25kg x 9

Behind back single arm Y raise
1 x 6-9 1 x 9-12
13.75kg x 8.5
8.75kg x 11

Really happy with today’s session. Feeling great and weights moving well. Progressing nicely, stronger each week and balancing fatigue well atm. Pull tomorrow

 

[Dumptruck]

@Dumptruck checking your leg days Impressive volume no doubt bro but you high protein on these days?

Yeah bro pushing 300ish most days!

 

[Dumptruck]

Lookin thick

Thanks brother