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Approved Log IFBB Season A prep log (first time competing)

chest and arms

Exercise 1

Incline bench cable flys top set

28.75kg for 17 reps

Back off set

23.75 for 14 reps

Repeat back off set to failure

23.75kg for 10 reps



Exercise 2

Low incline DB chest press

Top set 54kg for 12 reps

Back off set 52kg for 11

Repeat back off set to failure

52kg for 6 reps



Exercise 3

Converging machine chest press

Too set 180kg for 13 reps

Back off set 160kg for 15 reps

Repeat back off set to failure

160kg for 12 reps



Exercise 4

Incline DB hybrid fly

Top set 25kg for 15 reps

Back off set 20kg for 15 reps

Repeat back off set to failure

20kg for 9 reps



Exercise 5

Bi lateral cable tricep extension

Too set 70kg for 20 reps

Back off set 60kg for 20 reps

Repeat back off set to failure

60kg for 15 reps



Exercise 6

Uni lateral machine preacher curl

Top set 46kg for 19 reps

Back off set 32kg for 20 reps

Repeat back off set to failure

32kg for 15 reps



Exercise 7

Bi lateral cable overhead extension with rope

Top set 70kg for 15 reps

Back off set 60kg for 17 reps

Repeat back off set to failure

60kg for 12 reps



Exercise 8

D handle bilateral cable curls

Top set 23.75 for 12 reps

Back off set 18.75kg for 13 reps

Repeat back off set to failure

18.75kg for 9 reps

This mornings chest and arms workout felt pretty flat going into it still getting over a cold but then perked up and was actually very strong once the blood was flowing think I even hit a PB for incline DB press! Anyway have a killer day lads 💪
Awesome work mate. once you start workout everything kicks in
 
chest and arms

Exercise 1

Incline bench cable flys top set

28.75kg for 17 reps

Back off set

23.75 for 14 reps

Repeat back off set to failure

23.75kg for 10 reps



Exercise 2

Low incline DB chest press

Top set 54kg for 12 reps

Back off set 52kg for 11

Repeat back off set to failure

52kg for 6 reps



Exercise 3

Converging machine chest press

Too set 180kg for 13 reps

Back off set 160kg for 15 reps

Repeat back off set to failure

160kg for 12 reps



Exercise 4

Incline DB hybrid fly

Top set 25kg for 15 reps

Back off set 20kg for 15 reps

Repeat back off set to failure

20kg for 9 reps



Exercise 5

Bi lateral cable tricep extension

Too set 70kg for 20 reps

Back off set 60kg for 20 reps

Repeat back off set to failure

60kg for 15 reps



Exercise 6

Uni lateral machine preacher curl

Top set 46kg for 19 reps

Back off set 32kg for 20 reps

Repeat back off set to failure

32kg for 15 reps



Exercise 7

Bi lateral cable overhead extension with rope

Top set 70kg for 15 reps

Back off set 60kg for 17 reps

Repeat back off set to failure

60kg for 12 reps



Exercise 8

D handle bilateral cable curls

Top set 23.75 for 12 reps

Back off set 18.75kg for 13 reps

Repeat back off set to failure

18.75kg for 9 reps

This mornings chest and arms workout felt pretty flat going into it still getting over a cold but then perked up and was actually very strong once the blood was flowing think I even hit a PB for incline DB press! Anyway have a killer day lads 💪
@Borristheblade awesome training day, you're really pumping it to the next show
 
I’m not on T3 yet just clen and T4 so far I’m not noticing too much as the doses are quite low but that’s not to say they’re not doing their job 👌
Your doing it the smart way. You and your coach have a good plan. Hats off to you both
 
Fi
You’re doing it the smart way. You and your coach have a good plan. Hats off to you both
First time working with a coach, I think I found a good one it definitely helps leaps and bounds to find someone who not only wants to maximise your potential but cares enough about his athletes to be smart about it and not jeopardise health in the process 💪 loving every second of this process and am so grateful to have a platform such as this to document it all! Thanks everyone for the support I appreciate each and every one of you!
 
Fi

First time working with a coach, I think I found a good one it definitely helps leaps and bounds to find someone who not only wants to maximise your potential but cares enough about his athletes to be smart about it and not jeopardise health in the process 💪 loving every second of this process and am so grateful to have a platform such as this to document it all! Thanks everyone for the support I appreciate each and every one of you!
@Borristheblade lets see how you do as you go, keep it up I like the dedication level
 
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