Haven’t been able to train as I’ve picked up a nasty stomach bug and also haven’t been able to eat properly.
Hopefully back to it soon.
Hopefully back to it soon.
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Get well and come back soon.Haven’t been able to train as I’ve picked up a nasty stomach bug and also haven’t been able to eat properly.
Hopefully back to it soon.
Trying to be like you, long way to goLooking big Penguin![]()
Time to build those legs brotherjust like that I’ve gotta take a break from training, my right shoulder hurts to move and the worst thing is I didn’t even hurt it training.
Letting it rest instead of training through it like old me would have, I’ll catch a break eventually.
back in the gym and you're looking big and jackedHappy Sunday everyone - I got back into the gym on Thursday and honestly forgot to post.
This week has been super difficult to eat even my small amount of calories, appetite is slowly returning to normal thankfully. I have some small programming changes coming in some of next weeks sessions as well as this session below.
14 Dec 2024
Single arm dumbbell curl
6 x 15
8 x 7
10 x 15 (15-20 rep range)
8 x 12 (12-15 rep range)
Single arm tricep pushdown
2.5 x 10
5 x 7
15 x 12 (15-20 rep range) heavier weight
Wide grip cable ez curl
12.5 x 10
21 x 3
28 x 7 (10-12 rep range) heavier weight
Long d handle tricep extension
5 x 10
15 x 7 Drop (10-12 rep range) fatigued from being super sick + heavier weight on prior exercise
7.5 x 10 (12-15 rep range)
Single arm preacher machine curl
10 x 7
20 x 10 (10-12 rep range) new rep range + higher weight
15 x 10 (12-15 rep range) higher weight
Small stack rear delt flies
1.25 x 15
6.25 x 15 (15-20 rep range)
5 x 12 (12-15 rep range)
Bent over dumbbell rear delt flies
6 x 14 (10-12 rep range) will go to 8kg dumbbells next week
4 x 15 (15-20 rep range) new working set addition
Coach is happy with the progress and we don't have long left on the cut before we start reversing to go into the push.
90.7kg for check-ins yesterday - I'll be back for chest on Monday
View attachment 65631View attachment 65632View attachment 65633
That’s it brother, hitting 3x leg sessions this week with spread out volume, coach is all over it.Time to build those legs brother
Thank youback in the gym and you're looking big and jackedsuper size from what I see now.
delt flyes dumbbell or is that machine?
3 leg sessions thats brutal, you must have crazy leg soreness all weekThat’s it brother, hitting 3x leg sessions this week with spread out volume, coach is all over it.
Got some exercises/stretches from a certain reliable source and they’re helping already.
Thank you
Dumbbells sir
I normally only do 1 but my coach is getting me to rest my shoulder all week so he’s doing spread out volume and maybe some light pec work as well depending on how my shoulder feels.3 leg sessions thats brutal, you must have crazy leg soreness all week
You’re a beast if you can train that much legs and not soreI normally only do 1 but my coach is getting me to rest my shoulder all week so he’s doing spread out volume and maybe some light pec work as well depending on how my shoulder feels.
I don’t really get leg soreness thankfully![]()
legs destroyedShoulder starting to feel better as I’ve been super consistent with the stretches I’ve been given, still allowing it to rest despite this as it’s still a little sore.
Will be hitting 2x leg sessions and 2x arms with no chest/back or delt work.
Did an hour of LISS last night and then legs tonight with some slight programming changes.
17 Dec 2024
Seated Leg Press Calf Raises
65 x 15
85 x 7
115 x 3
155 x 17 (15-20 rep range)
125 x 12 (12-15 rep range)
High decline bench crunches
0 x 7
10 x 15 (15-20 rep range)
0 x 10 (12-15 rep range)
Plank
0 min 50 sec (go until failure)
Leg Curls
26 x 15
47 x 7
61 x 3
89 x 12 (15-20 rep range)
68 x 10 (12-15 rep range)
Banded Leg Extensions (exercise band used for extra resistance; I think my coach may hate me)
26 x 10 Had to do before curls
40 x 7
54 x 11 (15-20 rep range) Will need to drop - misjudged difficulty
40 x 10 (10-12 rep range)
Leg Press
130 x 10
210 x 7
250 x 3
290 x 10 (10-12 rep range) 4 second eccentrics
250 x 10 (10-12 rep range)
RDL
60 x 10
80 x 7
100 x 12 (12-15 rep range)
Slight changes have absolutely cooked my legs, I’ll be back Thursday for arms.
Little bit of soreness today. I spoke too soonlegs destroyed![]()
Leg day without being sore is unusualLittle bit of soreness today. I spoke too soon![]()
strong arm dayDid arms tonight with no delt work, the diagnosis for my shoulder was impinged shoulder syndrome and we should be back to regular training next week.
19 Dec 2024
Single arm dumbbell curl
6 x 15
8 x 7
10 x 17 (15-20 rep range)
8 x 13 (12-15 rep range)
Single arm tricep pushdown
2.5 x 10
5 x 7
12.5 x 12 Drop moving forward (15-20 rep range)
Wide grip cable ez curl
12.5 x 10
21 x 3
28 x 7 Drop weight (10-12 rep range)
Long d handle tricep extension
5 x 10
12.5 x 11 (10-12 rep range)
7.5 x 12 (12-15 rep range)
Single arm preacher machine curl
10 x 7
20 x 10 (10-12 rep range)
12.5 x 12 (12-15 rep range)
Legs again tomorrow.