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

Arms and delts

Exercise 1

Over shoulder unilateral cable tricep extension

Top set 35kg for 28 reps

Back off set 30kg for 20 reps

2nd back off set 30kg for 14 reps



Exercise 2

Bilateral D handle cable push downs

Top set 91kg for 22 reps

Back off set 77kg for 20 reps

Second back off set 77kg for 14 reps



Exercise 3

D handle bi lateral cable curls

Top set 23.75 for 14 reps

Back off set 18.75 for 16 reps

Second back off set 18.75 for 12 reps



Exercise 4

Incline DB curls

Top set 20kg for 13 reps

Back off set 15kg for 11 reps

Second back off set 15kg for 10 reps



Exercise 5

Bilateral cable overhead tricep extensions with rope

Top set 77kg for 22 reps

Back off set 63kg for 23 reps

Second back off set 63kg for 12 reps



Exercise 6

Standing machine side lateral raises

Top set 55kg for 20 reps

Back off set 45kg for 23 reps

Second back off set 45kg for 17 reps

Sorry fellas went camping this weekend so didn’t get a chance or service to post my training this was yesterday mornings arm day and I’ll post todays chest workout soon I’m feeling really strong again really focused on the execution of reps over the weight I’m moving feeling absolutely awesome 💪
 
Push day

Exercise 1

Incline cuffed cable flys

Top set 26.25 for 16 reps

Back off set 21.25 for 16 reps

Second back off set 21.25 for 10 reps



Exercise 2

Converging chest press machine

Top set 160kg for 22 reps

Back off set 120kg for 11 reps

Second back off set 120kg for 9 reps



Exercise 3

Laying on floor BB press

120 for 9 reps

Back off set 100kg for 11 reps

Second back off set 100kg for 8 reps



Exercise 4

Rear delt flys

Top set 35kg for 22 reps

Back off set 25kg for 20 reps

Second back off set 25kg for 18 reps



Exercise 5

Standing cable crossover lateral raises

Top set 11.25kg for 16 reps

Back off set 8.75 for 16 reps

Second back off set 8.75kg for 10 reps



Exercise 6

Rope tricep extensions

Top set 60kg for 20 reps

Back off set 50kg for 20 reps

Second back off set 50kg for 12 reps

Todays chest and shoulder workout I may not have hit some of the weights I usually hit but I still felt really bloody strong and had an insane pump and felt every fibre firing sometimes it’s not about the weight but how you feel still trained to failure so that’s all that counts 👌💪
 
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Push day

Exercise 1

Incline cuffed cable flys

Top set 26.25 for 16 reps

Back off set 21.25 for 16 reps

Second back off set 21.25 for 10 reps



Exercise 2

Converging chest press machine

Top set 160kg for 22 reps

Back off set 120kg for 11 reps

Second back off set 120kg for 9 reps



Exercise 3

Laying on floor BB press

120 for 9 reps

Back off set 100kg for 11 reps

Second back off set 100kg for 8 reps



Exercise 4

Rear delt flys

Top set 35kg for 22 reps

Back off set 25kg for 20 reps

Second back off set 25kg for 18 reps



Exercise 5

Standing cable crossover lateral raises

Top set 11.25kg for 16 reps

Back off set 8.75 for 16 reps

Second back off set 8.75kg for 10 reps



Exercise 6

Rope tricep extensions

Top set 60kg for 20 reps

Back off set 50kg for 20 reps

Second back off set 50kg for 12 reps

Todays chest and shoulder workout I may not have hit some of the weights I usually hit but I still felt really bloody strong and had an insane pump and felt every fibre firing sometimes it’s not about the weight but how you feel still trained to failure so that’s all that counts 👌💪
Beast of a workout mate. Kicking goals 💪💪
 
Was good session mate killed it. A pic of both of us still standing just
 

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@Pigsy you looking good thick legs wow!
It was something I still have to work on from judges feedback to match my upper body. So have changed leg training up a bit, with rest pause sets and drop sets. Still lot more work to go.
 
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