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genezapharmateuticals
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RESEARCHSARMSUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsRESEARCHSARMSUGFREAKeudomestic

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Saturday: Upper 3

Stair master - 25 minutes

Smith machine shoulder press
2 x 6-10
110kg x 10
100kg x 9

Techno gym flat converging press
2 x 8-12
130kg x 7.5
110kg x 9.5

Machine pec fly
1 x 8-12
105.5kg x 9.5

Low row
2 x 6-10
122.5kg x 9
110kg x 9.5

Hammer Strength ISO lat row
1 x 6-10 1 x 10-15
160kg x 8.5
120kg x 12

Cable lat pullover
1 x 10-15
36.25kg x 10.5

Reserve cable fly
1 x 8-12 1 x 12-20
8.75kg x 9.5
6.25kg x 12.5

Machine side delt raise
1 x 8-12 2 x 12-20
35kg x 12
30kg x 15
25kg x 16.5

Tricep bar cable pushdown
1 x 8-12 1 x 12-20
49.37kg x 11
38.75kg x 14

Db hammer curl
2 x 8-12 1 x 12-20
27.5kg x 8
25kg x 8
15kg x 16

It was supposed to be a rest day today, but will be busy Monday moving houses so thought it would be best to smash Upper 3 today and Lower 3 tomorrow. Rest up Monday, potentially Tuesday depending on fatigue. Overall really good session, no noticeable fatigue without the rest.
@Dumptruck you pumped on rest day bro ;) max it
monday you moving? careful no injuries
 
Sunday: Lower 3

Stair master - 25 minutes

Pendulum squat
2 x 6-10
76.25kg x 9
66.25kg x 10

Belt squat
2 x 10-15
90kg x 12
80kg x 13

Single leg kneeling ham curl
1 x 6-10 2 x 10-15
50kg x 9.5
45kg x 10.5
36.25kg x 12.5

Seated curl
1 x 6-10 1 x 10-15
124kg x 6
110kg x 9.5

Single leg hammer strength seated leg press
2 x 10-15
107.5kg x 10
95kg x 9

Standing calf raise
1 x 8-12 1 x 12-20
165kg x 9.5
125 x 15
 
Sunday: Lower 3

Stair master - 25 minutes

Pendulum squat
2 x 6-10
76.25kg x 9
66.25kg x 10

Belt squat
2 x 10-15
90kg x 12
80kg x 13

Single leg kneeling ham curl
1 x 6-10 2 x 10-15
50kg x 9.5
45kg x 10.5
36.25kg x 12.5

Seated curl
1 x 6-10 1 x 10-15
124kg x 6
110kg x 9.5

Single leg hammer strength seated leg press
2 x 10-15
107.5kg x 10
95kg x 9

Standing calf raise
1 x 8-12 1 x 12-20
165kg x 9.5
125 x 15
belt squat thats the best, you got a good squeeze on it? share some pics of quads please bro ;)
 
Doing great
 
Sunday: Lower 3

Stair master - 25 minutes

Pendulum squat
2 x 6-10
76.25kg x 9
66.25kg x 10

Belt squat
2 x 10-15
90kg x 12
80kg x 13

Single leg kneeling ham curl
1 x 6-10 2 x 10-15
50kg x 9.5
45kg x 10.5
36.25kg x 12.5

Seated curl
1 x 6-10 1 x 10-15
124kg x 6
110kg x 9.5

Single leg hammer strength seated leg press
2 x 10-15
107.5kg x 10
95kg x 9

Standing calf raise
1 x 8-12 1 x 12-20
165kg x 9.5
125 x 15
@Dumptruck Legit numbers bro........
 
Sunday: Lower 3

Stair master - 25 minutes

Pendulum squat
2 x 6-10
76.25kg x 9
66.25kg x 10

Belt squat
2 x 10-15
90kg x 12
80kg x 13

Single leg kneeling ham curl
1 x 6-10 2 x 10-15
50kg x 9.5
45kg x 10.5
36.25kg x 12.5

Some work being done here

Seated curl
1 x 6-10 1 x 10-15
124kg x 6
110kg x 9.5

Single leg hammer strength seated leg press
2 x 10-15
107.5kg x 10
95kg x 9

Standing calf raise
1 x 8-12 1 x 12-20
165kg x 9.5
125 x 15
 
Tuesday: Upper 1

Stair master - 25 minutes

Incline smith press
2 x 6-10
130kg x 8
112.5kg x 8.5

Flat machine press - techno
1 x 6-10
130kg x 8

JM press machine
1 x 6-10
89kg x 7.5

Cable lat pulldown
3 x 6-10
117kg x 7.5
107kg x 7.5
87kg x 10

Tbar row
2 x 6-10
82.5kg x 6.5
65kg x 8.5

Reverse pec deck
1 x 6-10 1 x 10-15
80kg x 9.5
70.5kg x 9.5

Single arm db side raise
1 x 8-12 2 x 12-20
20kg x 13.5
17.5kg x 13.5
15kg x 16

Single arm tricep extension
1 x 6-10 2 x 10-15
17.5kg x 10.5
15kg x 10
12.5kg x 10

Bicep preacher curl
2 x 6-10 1 x 10-15
76.5kg x 8
67kg x 6.5
46kg x 9.5

Decent session today, trained a little later than usual but got it done. Feeling great. Doing some fasted cardio tomorrow before Christmas lunch and then lower 1 later in the evening I think 🤔
 
Tuesday: Upper 1

Stair master - 25 minutes

Incline smith press
2 x 6-10
130kg x 8
112.5kg x 8.5

Flat machine press - techno
1 x 6-10
130kg x 8

JM press machine
1 x 6-10
89kg x 7.5

Cable lat pulldown
3 x 6-10
117kg x 7.5
107kg x 7.5
87kg x 10

Tbar row
2 x 6-10
82.5kg x 6.5
65kg x 8.5

Reverse pec deck
1 x 6-10 1 x 10-15
80kg x 9.5
70.5kg x 9.5

Single arm db side raise
1 x 8-12 2 x 12-20
20kg x 13.5
17.5kg x 13.5
15kg x 16

Single arm tricep extension
1 x 6-10 2 x 10-15
17.5kg x 10.5
15kg x 10
12.5kg x 10

Bicep preacher curl
2 x 6-10 1 x 10-15
76.5kg x 8
67kg x 6.5
46kg x 9.5

Decent session today, trained a little later than usual but got it done. Feeling great. Doing some fasted cardio tomorrow before Christmas lunch and then lower 1 later in the evening I think 🤔
you're strong thats why your arms look great :D big arm pump
hows your new place or not moved yet?
 
Wednesday: Lower 1

Stair master - 25 minutes

Hack squat
1 x 6-10 1 x 10-15
170kg x 7
150kg x 10

Quad extension
1 x 8-12 2 x 12-20
126.5kg x 9.5
112.5kg x 10.5
94kg x 12.5

Lying hamstring curl
1 x 8-12 2 x 12-20
72.5kg x 7.5
55kg x 10.5
40kg x 14

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

Adductor machine
2 x 6-10
165.5kg x 15
160.5kg x 10.5

Leg press calve raise
1 x 6-10 1 x 10-15
177.5kg x 12
165x 13

Happy with today’s Lower 1 session on Christmas, putting the extra calories to work today. Feeling great, rest tomorrow. Merry Christmas and big thanks to @Livewell2024 & @DofRandD for their support
 

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Wednesday: Lower 1

Stair master - 25 minutes

Hack squat
1 x 6-10 1 x 10-15
170kg x 7
150kg x 10

Quad extension
1 x 8-12 2 x 12-20
126.5kg x 9.5
112.5kg x 10.5
94kg x 12.5

Lying hamstring curl
1 x 8-12 2 x 12-20
72.5kg x 7.5
55kg x 10.5
40kg x 14

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

Adductor machine
2 x 6-10
165.5kg x 15
160.5kg x 10.5

Leg press calve raise
1 x 6-10 1 x 10-15
177.5kg x 12
165x 13

Happy with today’s Lower 1 session on Christmas, putting the extra calories to work today. Feeling great, rest tomorrow. Merry Christmas and big thanks to @Livewell2024 & @DofRandD for their support
Great workout brother, looking really good💪
 
Thank you bro! Merry Christmas
You too brother
Wednesday: Lower 1

Stair master - 25 minutes

Hack squat
1 x 6-10 1 x 10-15
170kg x 7
150kg x 10

Quad extension
1 x 8-12 2 x 12-20
126.5kg x 9.5
112.5kg x 10.5
94kg x 12.5

Lying hamstring curl
1 x 8-12 2 x 12-20
72.5kg x 7.5
55kg x 10.5
40kg x 14

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

Adductor machine
2 x 6-10
165.5kg x 15
160.5kg x 10.5

Leg press calve raise
1 x 6-10 1 x 10-15
177.5kg x 12
165x 13

Happy with today’s Lower 1 session on Christmas, putting the extra calories to work today. Feeling great, rest tomorrow. Merry Christmas and big thanks to @Livewell2024 & @DofRandD for their support
Bro when you getting on stage already? haha
 
Wednesday: Lower 1

Stair master - 25 minutes

Hack squat
1 x 6-10 1 x 10-15
170kg x 7
150kg x 10

Quad extension
1 x 8-12 2 x 12-20
126.5kg x 9.5
112.5kg x 10.5
94kg x 12.5

Lying hamstring curl
1 x 8-12 2 x 12-20
72.5kg x 7.5
55kg x 10.5
40kg x 14

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

Adductor machine
2 x 6-10
165.5kg x 15
160.5kg x 10.5

Leg press calve raise
1 x 6-10 1 x 10-15
177.5kg x 12
165x 13

Happy with today’s Lower 1 session on Christmas, putting the extra calories to work today. Feeling great, rest tomorrow. Merry Christmas and big thanks to @Livewell2024 & @DofRandD for their support
you're looking really big and lean, very nice training, quads coming strong :D
 
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