Growth Phase
Wednesday Training Week 3
Upper 2
Pin - Sus 0.66ml / Mast E 1.33ml / HGH 2iu PM / BPC&TB 500mcg PM
Pre - N/A
Fasted morning cardio - 25 mins
Duration - 76min
A/ Iso-lateral incline chest press 4 sets…. 8-10 reps
75kg x 10
80kg x 10
82.5kg x 4 (failed, had to drop weight)
80kg x 10
B/ Cable Flys 4 sets…. 8-10 reps
78kg x 10
78kg x 10
78kg x 10
78kg x 8
Reps came down dramatically as was trying to fix technique, which I realised after was wrong and my original was right
C/ Pronated Pendlay Rows 4 sets…. 8-10 reps
65kg x 10
65kg x 10
70kg x 10
70kg x 10
Went lighter this week on purpose. Same as above, trying different techniques and realised original was right. Just head wasn't in the game this week
D/ One Arm DB Row 4 sets…. 8-10 reps
37.5kg x 12
37.5kg x 10
37.5kg x 10
37.5kg x 10
E/ Seated OHP DB 4 sets…. 8-10 reps
3 second eccentric
25kg x 10
25kg x 10
25kg x 10
25kg x 9
F/ Lateral raise 4 sets…. 8-10 reps
12.5kg x 12
12.5kg x 12
12.5kg x 12
12.5kg x 12
G/ Reverse BB Curl *EZ bar* 4 sets…. 8-10 reps
32.5kg x 15
32.5kg x 12
32.5kg x 12
32.5kg x 12
H/ Tricep Pushdown *Rope attachment* 4 sets…. 8-10 reps
19.8kg x 12
19.8kg x 12
19.8kg x 12
21.5kg x 6
Same as others, tryed different techniques but this time got it right. Went weight down slightly but felt triceps firing a lot more
Notes: This was not a productive week, only got 1 training session in. I couldn't hook into training or diet properly cause of some personal issues. All resolved now and back at it for week 4