you already already readyHaha idk man. Not sure if I’m ready yet

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you already already readyHaha idk man. Not sure if I’m ready yet
Merry Xmas big timeFriday: 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![]()
You too brotherMerry Xmas big timeenjoy the training and post xmas pump
ThanksYou too brother
leg press is powaa bro any stronger on it?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
Definitely am getting stronger broleg 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![]()
@Dumptruck keep it up this is good progress, but i think you stronger now to up the pendulum squat broMonday: 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
I will play with 85-90kg for a tester next time@Dumptruck keep it up this is good progress, but i think you stronger now to up the pendulum squat bro
big moves bro i feel the arm power thereThursday: 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