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Friday: 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 😎
 
Friday: 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 😎
Merry Xmas big time :D enjoy the training and post xmas pump
 
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
 
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
leg 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 😎
 
Monday: 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
 
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 😎

Monday: 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
@Dumptruck keep it up this is good progress, but i think you stronger now to up the pendulum squat bro
 
Thursday: 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
 
Thursday: 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
big moves bro i feel the arm power there ;)
 
Nice job the Stair Master isn't that bad at all if you want in the gym cardio
 
Friday: Lower 1

Stair master - 25 minutes

Hack squat
1 x 6-10 1 x 10-15
165kg x 10
145kg x 11

Quad extension
1 x 8-12 2 x 12-20
129kg x 8
110kg x 10
89kg x 12

Lying hamstring curl
1 x 8-12 2 x 12-20
70kg x 8
52.5kg x 11.5
42.5kg x 11.5

45 degree back raise
1 x 6-10 1 x dropset
20kg x 12
Bodyweight x 3.5

Adductor machine
2 x 6-10
165.5kg x 15.5
158.5kg x 10.5

Leg press calve raise
1 x 6-10 1 x 10-15
180kg x 8.5
155kg x 14

Another good workout in the books. Weights moving well.
 
StairMaster and hack squat look really good together.
They pair, well.
 
Good job on the leg workout.

I like how you finish off hitting your calves like a maniac.
 
Great news at the weights are moving well. Means that your body is improving.
 
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