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- Thread starter Snayaz
- Start date
Sorry for the late response just on my break at work but I will throw what I have done today.
Change of plan as I went to a different gym as my gym doesn’t have a creche for my son so I went to a world gym today
1: incline dumbbell press
4 sets 40kg/15 reps 50kg/13 reps 60kg 9 reps 70kg 5 reps
2: high incline hammer strength press
3 sets 80kg/12 120kg/10 140kg 8 (played with deep stretch for this.
3: hammer grip machine press 3 sets
80kg/15reps 120kg/14reps 160kg/8reps
4: decline cable crossover
3 sets 15 reps till failure (more focus on stretch and squeeze. Max weight 17.5kg
Front delt
Cable straifht bar front raise 4 sets
The reps stayed the same regardless light or heavy but hit solid 8 reps but paused up top
Bicep curls
3 sets 20kg/15reps 30kg/12reps 40kg/7reps
(Weight excluding ez bar weight)
Hammer curl rope 3 sets full stack till failure and last set a triple drop set.
Single arm preacher curl
3 sets 7.5kg/15reps 10kg/13reps 12.5kg/8reps
This one is always hard esp going slow and focusing on the form.
Change of plan as I went to a different gym as my gym doesn’t have a creche for my son so I went to a world gym today
1: incline dumbbell press
4 sets 40kg/15 reps 50kg/13 reps 60kg 9 reps 70kg 5 reps
2: high incline hammer strength press
3 sets 80kg/12 120kg/10 140kg 8 (played with deep stretch for this.
3: hammer grip machine press 3 sets
80kg/15reps 120kg/14reps 160kg/8reps
4: decline cable crossover
3 sets 15 reps till failure (more focus on stretch and squeeze. Max weight 17.5kg
Front delt
Cable straifht bar front raise 4 sets
The reps stayed the same regardless light or heavy but hit solid 8 reps but paused up top
Bicep curls
3 sets 20kg/15reps 30kg/12reps 40kg/7reps
(Weight excluding ez bar weight)
Hammer curl rope 3 sets full stack till failure and last set a triple drop set.
Single arm preacher curl
3 sets 7.5kg/15reps 10kg/13reps 12.5kg/8reps
This one is always hard esp going slow and focusing on the form.
@Snayaz big training day, worlds gym is one of my fav
big crossovers too i like failure
and tomorrow we waiting
Sorry for your loss man….
Hang in there bro. Sorry for your loss.
Sorry guys I have just read this and I have now come back to log.
I thank everyone for their dms and messages in regards to my sisters passing thank you all.
I have been training throughout the time but that initial week of when she past it was more affecting sleep and stress so I just had a week off to get my mind back but since I have been low key training and dieting aswel as been checking in with coach.
Back on track and to be honest only a minimal amount of loss in strength Maby 3% Maby 5% but that started after the loss.
Today I trained the following
Chest/biceps/calves
1: flat machine press 3 sets 80kg for 15 reps 120kg for 12 reps and 140kg for 6 reps also a back off set of 100kg for 12 (mind you I have excecuted my form so perfect that I only feel it in chest and not recruiting other muscles as much)
2: high incline dumbbell press 3 sets 50kg for 12 60kg for 10 and 60kg for 8 followed by 30kg for 14
3 decline dips 3 sets all to failure
4 machine hammer grip press 2 sets 40kg for 15 and 80kg for 13 reps (slow and controlled)
5 dumbbell flys 12.5kg 3 sets all to failure but last set I made the last 3 reps long by holding bottom position for a 10 count which thrashed my chest.
Biceps
1: bicep curls barbell
3 sets 20kg/15 reps 30kg/13reps 40kg/8reps
2 hammer curls
3 sets full stack to failure
I only done 2 exercises as I was fully pumped and thrashed my biceps. I didn’t wanna add more if I don’t need it.
Calves as usual were leg press calf raises which always to failure and 120kg on all sets.
I thank everyone for their dms and messages in regards to my sisters passing thank you all.
I have been training throughout the time but that initial week of when she past it was more affecting sleep and stress so I just had a week off to get my mind back but since I have been low key training and dieting aswel as been checking in with coach.
Back on track and to be honest only a minimal amount of loss in strength Maby 3% Maby 5% but that started after the loss.
Today I trained the following
Chest/biceps/calves
1: flat machine press 3 sets 80kg for 15 reps 120kg for 12 reps and 140kg for 6 reps also a back off set of 100kg for 12 (mind you I have excecuted my form so perfect that I only feel it in chest and not recruiting other muscles as much)
2: high incline dumbbell press 3 sets 50kg for 12 60kg for 10 and 60kg for 8 followed by 30kg for 14
3 decline dips 3 sets all to failure
4 machine hammer grip press 2 sets 40kg for 15 and 80kg for 13 reps (slow and controlled)
5 dumbbell flys 12.5kg 3 sets all to failure but last set I made the last 3 reps long by holding bottom position for a 10 count which thrashed my chest.
Biceps
1: bicep curls barbell
3 sets 20kg/15 reps 30kg/13reps 40kg/8reps
2 hammer curls
3 sets full stack to failure
I only done 2 exercises as I was fully pumped and thrashed my biceps. I didn’t wanna add more if I don’t need it.
Calves as usual were leg press calf raises which always to failure and 120kg on all sets.
I appreciate you and all the evo family. It truly means a lot@Snayaz welcome back, you're pushing it hard again
Appreciate you heaps bro and I everyone here. It means a lot
Brother I am so sorry for your loss
best wishes to your family
bro we love you hang in there
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