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Discussion Starter · #241 · (Edited)
Another early morning session , today was quads , calves and abs . I am not even remotely pushing at the moment , left quad was giving me jip again so kept the barbell squats at 140kg for this week both sets . Not a great overal squat session .
as for the leg press since it’s a session targeting the quads I put the seat all the way back for more range of motion and feet at the bottom of platform , less weight obviously but boy don’t you feel that ripping the quads apart , throughly enjoyed that . won’t be going heavy on leg press will be 10 plus reps. , I can by all means throw on 400kg on the leg press and put a foot in each corner and do a rep out but not my goals I want purely quads ! Time to grow

no sissy squats today , will hopefully work those in later as was to much on my quad at the moment

Will be hitting hamstring later in the week as I want to hit them fresh

Day2 of 5

Back squats
Set1. 140kg 7.
Set2. 140kg 5

Leg press. Quad focused
Set1. 200kg 14. Slow and controlled full rom
Set2. 200kg 10. Slow and controlled full rom

Leg extension
Set1. 50kg 12
Set2 43kg 15 double drop set

Abductor
Set1 50kg 15
Set 2 36kg 25. Drop set


Seated calve raises
Set1 70kg 15
Set2 60kg 16

Calves on smith
Set1 240kg 10
Set2 immediate drop set 200kg 15


Ab work
Cable crunches
50kg 15. 10, 41kg 20

Leg raises
20,17,15

Post workout 25g dextrose 2 scoops whey
1 hour later 6 eggs 2 bagels spinach tomatoes tin of tuna

have also added a extra 50g carbs into my daily diet so carbs being rounded up to 370g at the moment .

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Discussion Starter · #242 · (Edited)
week1
Day 3 of 5

back and rear delts . Dropped weight slightly on a few exercises as mentioned before always a slight strength drop when switching from frequency to once a week ,but not much of a biggie ,reps will come back once settled into my new program . I have also completly taken out the Yates row , I find it is very easy to let ego take over on this exercise and throw on to much weight to soon so I am using the bog standard bent over row and for me personally i do prefer it as I feel it more than the Yates row , got to stick with what works right everyone different after all


Rack pulls
Set1 240kg 4
Set2 200kg 10

Close grip pull downs
Set1. 86kg 9
Set2 73kg 12

Bent over barbell row
Set1 80kg 8
Set2 60kg 12

Wide grip cable row
Set1 86kg 10
Set2 73kg 10

Straight arm pull downs
Set1 32kg 10
Set2 23kg 14

Bb shrugs
Set1 140kg12
Set2 120kg 15 drop set 60kg 28 reps

Dumbell rear delts
Set1 22.5kg 10
Set2 17.5kg 15 double drop set

post work out 2 scoops whey 25g dextrose
1 hour later 350g 5 percent mince beef , 75g pasta dry weight , Tin tomatoes

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Discussion Starter · #243 ·
Week 1 day 4 of 5

shoulders and Tricep session tonight , nice session and great pump and a bit more Tricep work than usual as wanting to bring them up.


Bb shoulder press
Set1 80kg 5.
Set2 70kg 8.

Db side lateral
Set 1 20kg 8
Set 2 15kg 12 double drop set


Close grip bench
Set1 100kg 9
Set2 80kg 11

Skull crushers
Set1. 50kg 8
Set 2 40kg 10

Seated Overhead triceps extensions
Set1 40kg 8
Set2 30kg 12

Tricep pushdowns
Set1. 36kg 8
Set2 27kg 12

2 scoops whey 25g dextrose
1 hour later 350g mince beef 75g dry weight pasta tin tomatoes spinach
 

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Discussion Starter · #244 · (Edited)
Week 1 day 5 of 5

hamstrings calves abs. Video attached of some rdls
Nice session bit of a late one but better late than never

Romanian deadlifts
Set1 200kg 5
Set2 180kg 8

Reverse lunges
Set 1. 30kg 12 reps each leg
Set2 14kg 20 immediate drop set bodyweight 20

Seated leg curls
Set1 57kg 9
Set2. 43kg 13

Laying leg curls
Set1. 32kg 11
Set2 23kg 17

Adductor
Set1. 63kg 8
Set2 50kg 12.

Seated calves
Set1 70kg 12
Set2 60kg 15 drop set 25kg

Calve raise on leg press
Set1 220kg 12
Set2 200kg 15


Ab work


Laying leg raises on bench for more rom
20,16,12

Cable crunches
50kg 30 ,20,15


Usual post work out
25g dextrose 2 scoops whey home for a meal 1 hour later .

rest day tomorrow then I be hitting week 2
 

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Discussion Starter · #245 · (Edited)
Week2 day1

program has now kicked in reps up weight up on everything this week Will be increasing the weight on some exercises next week and also adding weight to dips. doing quite a bit of volume though my body loves volume it’s how I originally built my physique . I still won’t be going past 2 Sets tho

Flat bench
Set1 130kg 8
Set2. 120kg 8

Incline bench on smith
Set1 100kg 9
Set2 80kg 11

Incline db fly
Set1 22.5kg 14
Set2 17.5kg 16

Db pull over
Set1 40kg 8
Set2 30kg 10

Chest dips
17+ 3 negatives
11+ 3 negatives

Ladder push ups
going up in 10 reps then back down x 2


Barbell curls
Set1. 60kg 9
Set2 50kg 12

Incline db curls
Set1 20kg 8
Set2 15kg 10 rest pause 5

Hammer curls
Set1 25kg 9
Set2 17.5kg 12 + 3 negatives

post workout 2 scoops whey 25g dextrose
Home later 1 hour for a meal

non flexed photo attached
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Post workout meal

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Discussion Starter · #247 · (Edited)
Week 2 day 2

Xmas leg day. Progress again on the legs
Back up to 150kg now on squats , still far from my best as obviously still off cycle but still gradual going up so can’t complain
did some more feet low on the platform leg press for more quad focused and seat all the way back so I can go full range of motion .i am still sticking to my meal plan today , apart from this evening once I have all my normal food out the way , I will be having a extra meal obviously being xmas dinner and some naughty bits , that be it for me regarding going off diet . I am not one of these to go all out , I don’t particularly enjoy being uncomfortable and being stuffed to much. I was also able to do my sissy squats today as leg is getting much better now


Narrow Back squats
Set1 150kg 4
Set2 140kg 8

Leg press quad focused feet low on platform
Set1 250kg 12
Set2 200kg 16 + double drop set

Bodyweight Sissy squats
15, 10

Leg extensions
Set1 50kg 14
Set2 43kg 16 drop set 29kg15

Abductor
Set1 50kg 15
Set2. 43kg 25

Seated calves
Set1. 70kg 14
Set2 60kg 16. Drop set 30kg 30 reps

Calves on leg press
Set1 240kg 15
Set2 200kg 14.


Ab work
Leg raises on bench for more rom 15,11, 9

Cable crunches
Whole stack 91kg 12,10,8

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Discussion Starter · #249 ·
Great work bud. None stop consistency. Enjoy reading it and the little tweaks you make. One thing though. Wondering why you put reverse lunges on hamstring day as for me personally they hammer my quads? P.s. hope you're having a good Christmas
thanks mate glad you enjoy reading . To be honest I feel the reverse lunges hit my hammies more than quads I also go for quite a big leap backwards, hamstrings are usually on fire after these, quads I feel very little compared to the forward lunge but of course it still hits them to some degree . Xmas been ok thank you hope yours going well to 👍
 

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Discussion Starter · #250 ·
Week 2 day 3

late night back work out. Reps up on everything . Not really much to add


Below knee Rack pulls
Set1 240kg 5
Set2 200kg 11
Complete reset after each rep

Close grip pull downs
Set1 86kg 12
Set2 73kg 13 rest pause 2 then 45kg drop set


Bent over barbell rows standing on plate for more rom
Set1 80kg 9
Set2 60kg 11 rest pause 3

Wide grip cable row
Set1 86kg 12
Set2 73kg 15

Straight arm pull downs
Set1 32kg 12
Set2 23kg 15

Bb shrugs
Set1 145kg 10
Set2 130kg 15. Drop set 60kg 30 reps

Db rear delts
Set1 22.5kg 14
Set2 17.5kg 15 rest pause 4 + double drop set .
 

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Discussion Starter · #251 · (Edited)
Week 2. Day 4 of 5

had to do my over head extensions last as benches were taken today but will revert back to normal next week would have got more reps in otherwise but overall Good session great pump


Bb shoulder press
Set1 80kg 6
Set2 70kg 9

Db side laterals
Set1 20kg 9
Set2 15kg 13 double drop set

Close grip bench on smith
Set1 100kg 12
Set2 80kg 14

Skull crushers
Set1 50kg 7
Set2 40k 10 rest pause 3


Tricep pushdown
Set1 37.5kg 10
Set2 27,5kg 14

Seated Overhead db Tricep extensions
Set1 40kg 8
Set2 30kg 12


30 minute liss

25g dextrose 2 scoops whey then home for a meal

5 whole eggs cooked in evo
2 bagels spinach Himalayan salt tin of tuna 200g rice
Food Tableware Ingredient Recipe Cuisine
 

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Discussion Starter · #252 ·
Week 2 day 5 of 5

werent really feeling this today but suppose we all get days like that , but progressed most things up in reps . Leg press is a little lighter than usual tho as I am at a different gym as I am down south visiting family and the leg press is entirely different set up

Rdls
Set1 200kg 6
Set2 180kg 8

Reverse lunges
Set1 35kg 12
Set2 16kg 20

Leg curl
Set1 60kg 10
Set2 50kg 15

Laying leg curls
32kg. 13
23kg 24

Adductor
Set1 65kg 12
Set2 50kg 20

Seated calves
Set1 70kg 15
Set2 60kg 20

Calve raises on leg press
Set1 200kg 12
Set2 160kg 13

Ab work

Leg raises on bench for more rom and stretch
13,10,8

Cable crunches
Whole stack 50kg 12 , 8. 40kg 12


Usual post workout then home for a meal

well that’s it for Week 2 . Day off tomorrow then repeat .
 

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Discussion Starter · #253 · (Edited)
week3 day1 of 5

nice chest session , flat bench slowly getting back up to 3 plates again . No drinking tonight being New Year’s Eve doesn’t interest me that much so be keeping to regular schedule . Happy new year to all though have a good evening and all the best for the new year 👍

Flat bench
Set1 135kg 4
Set2 120kg 9

Incline smith press
Set1 100kg 9
Set2 80kg 13 reps drop set

Incline db fly
Set1 25kg 9
Set2 17.5kg 20

Db pull overs
Set1 40kg 9
Set2 30kg 12

Chest dips
Set1
Bodyweight + 20kg 8 reps + drop set with bodyweight 8 reps + 4 negatives

Set2
bodyweight 8 + 4 negatives

Ladder push ups
X 2 failure


bicep work

Barbell curls
Set1 60kg 10
Set2 50kg 11

Incline db curls
Set1 20kg 7
Set2 15kg 11

Hammer curls
Set1 25kg 9+2 negatives
Set2 17.5kg 13 +2 negatives

Post gym 350g mince beef 200g rice , tin tomatoes, cherry tomatoes , spinach ,50g cashews red pepper and sweet corn

Food Ingredient Recipe Fines herbes Leaf vegetable
 

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Discussion Starter · #257 ·
Thanks and All the Best for the New Year to you too mate. Like you, I won't be out tonight either, done it all in a past life...
All the best @gymaddict1986 and @Brian Multigym. Also won't be out. Up at 4 for work and then I'll be hitting the weights after. No interest in drink
cheers guys. Don’t need drink to see the new year in , been there done that in my self many moons ago also . let’s hope for a better year 👍
 

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Discussion Starter · #258 · (Edited)
Week 3 day 2 of 5 quads and calves

reps up on pretty much everything this week , also the barbell squats , the did reps slightly more quicker than last week.


Narrow back squats
Set1 150kg 5
Set2 140kg 9


Leg press feet low on platform ( quad focus)
Set1 250kg 14
Set2 200kg 20 double drop set

Leg extensions
Set1 57kg 10
Set2 43kg 20

Bodyweight sissy squats
2 sets to failure

Abductor
Set1 57kg 12
Set 50kg 15

Seated calves
Set1 75kg 8
Set2 60kg 20.

Calve raises on leg press
Triple drop set no rest
240kg 12
200kg 10
150kg 15

Ab work
Leg raises 20,16,14

Cable crunches
Whole stack 91kg 14, 8,
73kg 16

25g dextrose 2 scoops whey then home for a meal
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Discussion Starter · #259 · (Edited)
Week 3 day 3 of 5

More progress this week, added in some t bar rows . Volume still under 20 set. Would rather add another exercises than more sets personally sets so that’s what I did, no weight on it yet tho , did very slow constant squeezing throughout each rep , will bang a bit more on next week


Rack pulls
Set1 240kg 6
Set2 220kg 7

Close grip pull downs
Set1 93kg9
Set2 73kg 14 drop set 45kg

Bent over barbell row (parallel to floor )
Set1 80kg 8
Set2 60kg 14 reps

T bar row very slowly tut controlled reps
Set1 40kg 10
Set 2 30kg 15

Wide grip cable row
Set1 93kg 10
Set2 79kg 14

Straight arm pull downs
Set1 36kg 10
Set2 27kg 12

Bb shrugs
Set1 150kg 8
Set2 130kg 15

Db rear delts
Set1. 25kg 10
Set2 17.5kg 14 double drop set

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post workout

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Discussion Starter · #260 ·
Week 3 day 4 of 5

Ok session, Slightly more progress . changed the cgbp smith press for a free weight this week .

Bb shoulder press
Set1 80kg 6 and a half reps
Set2 70kg 8

Side lateral raises
Set1 20kg 10
Set2 15kg 16 double drop

Close grip bench
Set1 100kg 12
Set2 80kg 14

Skull crushers
Set1 50kg 8
Set2 40kg 11

Db Tricep extensions
Set1 40kg 10
Set2 30kg 14

Tricep pushdowns
Set1 41kg 9
Set2 27 14 rest pause 3 reps
 
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