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- Thread starter Snayaz
- Start date
Sorry for the delay
I shall write yesterdays workout.
Today is rest day/ 50min fasted cardio
The diet has been going good and I’ve dropped some water.
Yesterdays workout
Shoulders/triceps
1: Dumbbell press 3 sets 50kg/13 60kg/8 65kg/6
2: side laterals 4 sets 15kg/15 17.5kg/12 22kg/10 and last set was a mega drop set from 20kg all the way down to 5kg and rep range for each of was 6reps each drop.
3: cable rope face pull laying on bench
4 sets half stack 15+ reps and full stack 12 reps
4: incline laying side lateral one arm
3 sets 7.5kg/13 (didn’t go up or change rep just tempo and feel for this)
5: Reverse pec Dec 3 sets 20+ reps to failure
Triceps:
Machine dips 160kg x 10 reps 180kg 7 reps last set was half the weight but strict slow and hrd squeeze and stretch.
Cable push down 3 sets full stack.
Dumbell overhead tricep press
3 sets 50kg 10 reps 60kg 7 reps 55kg 8 reps
I shall write yesterdays workout.
Today is rest day/ 50min fasted cardio
The diet has been going good and I’ve dropped some water.
Yesterdays workout
Shoulders/triceps
1: Dumbbell press 3 sets 50kg/13 60kg/8 65kg/6
2: side laterals 4 sets 15kg/15 17.5kg/12 22kg/10 and last set was a mega drop set from 20kg all the way down to 5kg and rep range for each of was 6reps each drop.
3: cable rope face pull laying on bench
4 sets half stack 15+ reps and full stack 12 reps
4: incline laying side lateral one arm
3 sets 7.5kg/13 (didn’t go up or change rep just tempo and feel for this)
5: Reverse pec Dec 3 sets 20+ reps to failure
Triceps:
Machine dips 160kg x 10 reps 180kg 7 reps last set was half the weight but strict slow and hrd squeeze and stretch.
Cable push down 3 sets full stack.
Dumbell overhead tricep press
3 sets 50kg 10 reps 60kg 7 reps 55kg 8 reps
The training looks good
@Snayaz i see you pushing hard on the presses, on the rope pulls, careful with the next, full stack is how much?
hows the diet going?
@Snayaz Training looks good......
Yeah still pushing hard with pressing.
I need to start doing rope presses but never really felt them to be quite honest.
The full stack I have no idea cause this gym has tight asses who won’t put the weight on it or replace it because it’s worn down so u can barely read it.
The diet is going really good, feeling much more energetic and i have dropped water, it was some of the changes in the diet that my body is getting use too but adjusting real good. A lot more vegetables in there and fruit too.
Hey guys today I did a hour of cardio but old school with the garbage bag under my hoodie and the amount of sweat was insane. Took the yohimbine in the morning too which I’m assuming helped.
Yesterday tho was leg day and I did it in a different order.
1: Hack squat 3 sets 80kg/15 160kg/10 200kg/6
2: leg extension plate loaded. 2 sets 1 warm up but the first set was 80kg for 8 with partials after then dropped the weight for second set to 60kg for 14
3 walking lunges 40kg each hand along the track.
4: Single leg hammy raise 4 sets and reps towards 12 to 15 but moderate weight (it’s just this exercise or any hammy raise machine I have to be careful with as I had a operation to remove a growth on the hammy area and in saying that they shortened the length of that hammy so it’s more easier to tear) << surgery from 2011
Did also abs but that is all to failure.
Yesterday tho was leg day and I did it in a different order.
1: Hack squat 3 sets 80kg/15 160kg/10 200kg/6
2: leg extension plate loaded. 2 sets 1 warm up but the first set was 80kg for 8 with partials after then dropped the weight for second set to 60kg for 14
3 walking lunges 40kg each hand along the track.
4: Single leg hammy raise 4 sets and reps towards 12 to 15 but moderate weight (it’s just this exercise or any hammy raise machine I have to be careful with as I had a operation to remove a growth on the hammy area and in saying that they shortened the length of that hammy so it’s more easier to tear) << surgery from 2011
Did also abs but that is all to failure.
@Snayaz 1 hour of cardio is hardcore, you pushed it hard and yohimbine helps for sure
big leg day, hit it
Usually the 1 hour is for my rest days but 1 day out of the week I don’t do any cardio and add that time for more sleep which has helped so much.@Snayaz 1 hour of cardio is hardcore, you pushed it hard and yohimbine helps for sure
big leg day, hit it
What the fuck with a garbage bag!!! You're crazy brother.
Love the workout as well awesome set.
very nice job on the cardio
bro you're doing a good job keep pushing
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