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Appreciate it bro
Killer back shot man!
Likewise brother! Appreciate it
EVO family support for you big man
A few great sessions there brother. Back is looking fantastic. Hope you had a great Thanksgiving!
You too brother
Sunday: Push
Stair master - 25 minutes
Hammer strength incline chest press
2 x 6-9 1 x 9-12
160kg x 7.5
140kg x 8.5
130kg x 6.5
Hammer strength incline converging press
1 x 6-9 1 x 9-12
110kg x 6.5
80kg x 7.5
MTS shoulder press
1 x 6-9 1 x 9-12
81kg x 8
67kg x 8.5
JM press
1 x 6-9 1 x 9-12
82kg x 8
68kg x 10.5
DB lateral raise
1 x 6-9 1 x 9-12
25kg x 10.5
17.5kg x 15
Hammer strength pec fly
1 x 6-9 1 x 9-12
115kg x 8
87kg x 10.5
Hip height cable lateral raise
1 x 6-9 1 x 9-12
15kg x 8
10kg x 11
Rope tricep push down
1 x 6-9 1 x 9-12
37.5kg x 8
30kg x 9
Really happy with today’s session, feeling great after a rest yesterday. Progression moving along nicely, good place physically and mentally. Will be switching to upper/lower split in the coming week. Pull tomorrow
Stair master - 25 minutes
Hammer strength incline chest press
2 x 6-9 1 x 9-12
160kg x 7.5
140kg x 8.5
130kg x 6.5
Hammer strength incline converging press
1 x 6-9 1 x 9-12
110kg x 6.5
80kg x 7.5
MTS shoulder press
1 x 6-9 1 x 9-12
81kg x 8
67kg x 8.5
JM press
1 x 6-9 1 x 9-12
82kg x 8
68kg x 10.5
DB lateral raise
1 x 6-9 1 x 9-12
25kg x 10.5
17.5kg x 15
Hammer strength pec fly
1 x 6-9 1 x 9-12
115kg x 8
87kg x 10.5
Hip height cable lateral raise
1 x 6-9 1 x 9-12
15kg x 8
10kg x 11
Rope tricep push down
1 x 6-9 1 x 9-12
37.5kg x 8
30kg x 9
Really happy with today’s session, feeling great after a rest yesterday. Progression moving along nicely, good place physically and mentally. Will be switching to upper/lower split in the coming week. Pull tomorrow
feeling great is what you want to get the gains man
pull tomorrow lets see a few pics please
Monday: Pull
Stair master - 25 minutes
Lat iso cable pullover bar
1 x 6-9 1 x 9-12
42.5kg x 9
37.5kg x 10
Hammer strength underhand pulldown machine
1 x 6-9 2 x 9-12
110 x 7
80kg x 11.5
70kg x 10.5
Neutral grip cable row
1 x 6-9 2 x 9-12
117kg x 10
97kg x 9.5
87kg x 10
Low row
1 x 6-9 1 x 9-12
110kg x 9
90kg x 11
Single arm cable lat row
1 x 6-9 1 x 9-12
57kg x 6
47kg x 9.5
Machine rear delt fly
1 x 6-9 1 x 9-12
87kg x 10
73kg x 12.5
Seated lean back DB curl
2 x 9-12
22.5x 7
15 x 12
Stair master - 25 minutes
Lat iso cable pullover bar
1 x 6-9 1 x 9-12
42.5kg x 9
37.5kg x 10
Hammer strength underhand pulldown machine
1 x 6-9 2 x 9-12
110 x 7
80kg x 11.5
70kg x 10.5
Neutral grip cable row
1 x 6-9 2 x 9-12
117kg x 10
97kg x 9.5
87kg x 10
Low row
1 x 6-9 1 x 9-12
110kg x 9
90kg x 11
Single arm cable lat row
1 x 6-9 1 x 9-12
57kg x 6
47kg x 9.5
Machine rear delt fly
1 x 6-9 1 x 9-12
87kg x 10
73kg x 12.5
Seated lean back DB curl
2 x 9-12
22.5x 7
15 x 12
Tuesday: Legs
Stair master - 25 minutes
Lying hamstring curl
1 x 6-9 1 x 9-12
75kg x 7
60kg x 9.5
Adductor machine
1 x 6-9 1 x 9-12
165.5kg x 10
155.5kg x 11
Cybex hack squat
2 x 6-9 1 x 9-12
160kg x 8
150kg x 8
120kg x 12
Stand calf raise
1 x 6-9 1 x 9-12
165kg x 9
145kg x 11
Leg extension
2 x 9-12 1 x dropset
133.5kg x 9
117kg x 10
35kg x 7.5
Kneeling hamstring curl single leg
2 x 9-12
52.5kg x 9
40kg x 10
Had a great pull and legs session so far this week. Late update. Rest day today and back into it tomorrow
Stair master - 25 minutes
Lying hamstring curl
1 x 6-9 1 x 9-12
75kg x 7
60kg x 9.5
Adductor machine
1 x 6-9 1 x 9-12
165.5kg x 10
155.5kg x 11
Cybex hack squat
2 x 6-9 1 x 9-12
160kg x 8
150kg x 8
120kg x 12
Stand calf raise
1 x 6-9 1 x 9-12
165kg x 9
145kg x 11
Leg extension
2 x 9-12 1 x dropset
133.5kg x 9
117kg x 10
35kg x 7.5
Kneeling hamstring curl single leg
2 x 9-12
52.5kg x 9
40kg x 10
Had a great pull and legs session so far this week. Late update. Rest day today and back into it tomorrow
Your weapon brother, your killing these sessions 
Leg sessions are outstanding, and you did the stairmaster with legs, legit.
Even the Pigs, would be struggling smashing out a leg session after 25min on the stairmaster. Got my respectLeg sessions are outstanding, and you did the stairmaster with legs, legit.
Saturday: Upper 1
Stair master - 25 minutes
Incline smith press
2 x 6-10
110kg x 8
90kg x 8.5
Flat machine press - techno gym
1 x 6-10
120kg x 9
JM press machine
1 x 6-10
82kg x 8
Cable lat pulldown
3 x 6-10
117kg x 7.5
107kg x 7.5
97kg x 8.5
Tbar row
2 x 6-10
80kg x 6.5
65kg x 8.5
Reverse pec deck
1 x 6-10 1 x 10-15
75kg x 9.5
63.5kg x 12.5
Single arm db side raise
1 x 8-12 2 x 12-20
20kg x 11.5
17.5kg x 15.5
15kg x 17.5
Single arm tricep extension
1 x 6-10 1 x 10-15
14.3kgx 12.5
13.75kg x 11
Bicep preacher curl
2 x 6-10 1 x 10-15
67kg x 10.5
65kg x 7.5
46kg x 11
Starting a new upper/lower split, consisting of 3 upper days and 3 lower days. Upper, Lower, Rest and repeat. Overall session was great after a few days off due to being a bit unwell. Keen to get back into the grind. Lower tomorrow
Stair master - 25 minutes
Incline smith press
2 x 6-10
110kg x 8
90kg x 8.5
Flat machine press - techno gym
1 x 6-10
120kg x 9
JM press machine
1 x 6-10
82kg x 8
Cable lat pulldown
3 x 6-10
117kg x 7.5
107kg x 7.5
97kg x 8.5
Tbar row
2 x 6-10
80kg x 6.5
65kg x 8.5
Reverse pec deck
1 x 6-10 1 x 10-15
75kg x 9.5
63.5kg x 12.5
Single arm db side raise
1 x 8-12 2 x 12-20
20kg x 11.5
17.5kg x 15.5
15kg x 17.5
Single arm tricep extension
1 x 6-10 1 x 10-15
14.3kgx 12.5
13.75kg x 11
Bicep preacher curl
2 x 6-10 1 x 10-15
67kg x 10.5
65kg x 7.5
46kg x 11
Starting a new upper/lower split, consisting of 3 upper days and 3 lower days. Upper, Lower, Rest and repeat. Overall session was great after a few days off due to being a bit unwell. Keen to get back into the grind. Lower tomorrow
Attachments
@Dumptruck chest and arms paying off big time, your side chest is like pro level
you can EASILY step on stage now with that side chest and top 3 at any show without prep
amazing shoulders and arms, PERFECT shape
Hahah thanks bro too kind. I don’t think I’m anywhere near that level yet but we will get there eventually I hope@Dumptruck chest and arms paying off big time, your side chest is like pro level
you can EASILY step on stage now with that side chest and top 3 at any show without prep
amazing shoulders and arms, PERFECT shape
Love hate relationship but definitely reaping the benefits of it
Sunday: Lower 1
Stair master - 25 minutes
Hack squat
1 x 6-10 1 x 10-15
160kg x 7
125kg x 12
Quad extension
1 x 8-12 2 x 12-20
119.5kg x 13.5
112.5kg x 10
91.5kg x 12.5
Lying hamstring curl
1 x 8-12 2 x 12-20
70kg x 7.5
55kg x 11.5
45kg x 12.5
45 degree back raise
1 x 6-10 1 x dropset
15kg x 9.5
Bodyweight x 4.5
Adductor machine
2 x 6-10
165.5kg x 10
160.5kg x 9.5
Leg press calve raise
1 x 6-10 1 x 10-15
175kg x 15
165kg x 12.5
First session of lower 1 done and dusted, had a really solid workout. Baseline set for Lower 1, time to smash it next time around. Rest tomorrow, and Upper 2 on Tuesday
Stair master - 25 minutes
Hack squat
1 x 6-10 1 x 10-15
160kg x 7
125kg x 12
Quad extension
1 x 8-12 2 x 12-20
119.5kg x 13.5
112.5kg x 10
91.5kg x 12.5
Lying hamstring curl
1 x 8-12 2 x 12-20
70kg x 7.5
55kg x 11.5
45kg x 12.5
45 degree back raise
1 x 6-10 1 x dropset
15kg x 9.5
Bodyweight x 4.5
Adductor machine
2 x 6-10
165.5kg x 10
160.5kg x 9.5
Leg press calve raise
1 x 6-10 1 x 10-15
175kg x 15
165kg x 12.5
First session of lower 1 done and dusted, had a really solid workout. Baseline set for Lower 1, time to smash it next time around. Rest tomorrow, and Upper 2 on Tuesday
