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Yeah my gym has all those , but down n Hampshire at the moment , equipment is very limited . The seated one I prefer but laying one is good also I tend to do both
Gymaddicts journal
281 - 298 of 298 Posts
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Day off today , tomorrow be starting week 6 . Chest and bi
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Week 6 day 1
Reps up on all bench work . Decided to switch my bicep work up a bit , pre exhaust the biceps before jumping on the barbell curls , rather than just curling the 60kg. Idea is to get more out of the exercise since the bicep muscle will already be fatigued . Think the oral winstrol has kicked in also , stupid back pumps at the gym
Flat bench
Set1 135kg 7
Set2 120kg 10
Incline smith press
Set1 100kg 11 rest pause 1
Set2 80kg 13 rest pause 2 more reps
Incline db fly
25kg 15 reps
20kg 12 rest pause 5 reps
Db pull over
Set1 40kg 13
Set2 30kg 17
Chest dips
20kg plus bodyweight 8+ 4 negatives
Bodyweight only 10+ 4 negatives
Ladder push ups
1 set rising up in 10 then declining down
bicep work
Alternating db curls
Set1 27.5kg 8
Set2 20kg 10
Barbell curls
Set1 50kg 8
Set2 40kg 10
hammer curls
Set1 22.5kg 12
Set2 17.5kg 15
Close grip ez bar curls
Set1 40kg. 12
Set2 30kg 17
25g dextrose 2 scoops whey off home for a meal
Reps up on all bench work . Decided to switch my bicep work up a bit , pre exhaust the biceps before jumping on the barbell curls , rather than just curling the 60kg. Idea is to get more out of the exercise since the bicep muscle will already be fatigued . Think the oral winstrol has kicked in also , stupid back pumps at the gym
Flat bench
Set1 135kg 7
Set2 120kg 10
Incline smith press
Set1 100kg 11 rest pause 1
Set2 80kg 13 rest pause 2 more reps
Incline db fly
25kg 15 reps
20kg 12 rest pause 5 reps
Db pull over
Set1 40kg 13
Set2 30kg 17
Chest dips
20kg plus bodyweight 8+ 4 negatives
Bodyweight only 10+ 4 negatives
Ladder push ups
1 set rising up in 10 then declining down
bicep work
Alternating db curls
Set1 27.5kg 8
Set2 20kg 10
Barbell curls
Set1 50kg 8
Set2 40kg 10
hammer curls
Set1 22.5kg 12
Set2 17.5kg 15
Close grip ez bar curls
Set1 40kg. 12
Set2 30kg 17
25g dextrose 2 scoops whey off home for a meal
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Week 6 day 2
very late session tonight did not arrive at gym until 1 am .good session tho , weight up reps up on most of exercises
Narrow back squat
Set1 155kg 6
Set2 140kg 9
Wide Leg press
Set1 270kg 12.
Set2 230kg 15 reps Double drop set
Sissy hack squats
50kg 25 ,17
Leg extensions
Set1 63kg 10.
Set2 50kg 15
Abductor
Set1 77kg 8
Set2 57kg 18
Seated calve raises
Set 1 80kg 8
Set2 70kg 10.
Calve raises on smith
Triple drop set
120kg 8
80kg 9
40kg 10.
Ab work
Leg raises 20,15,12,
Super set - no rest all sets back to back
Cable crunches
whole stack 91kg 12 ,10 ,8
very late session tonight did not arrive at gym until 1 am .good session tho , weight up reps up on most of exercises
Narrow back squat
Set1 155kg 6
Set2 140kg 9
Wide Leg press
Set1 270kg 12.
Set2 230kg 15 reps Double drop set
Sissy hack squats
50kg 25 ,17
Leg extensions
Set1 63kg 10.
Set2 50kg 15
Abductor
Set1 77kg 8
Set2 57kg 18
Seated calve raises
Set 1 80kg 8
Set2 70kg 10.
Calve raises on smith
Triple drop set
120kg 8
80kg 9
40kg 10.
Ab work
Leg raises 20,15,12,
Super set - no rest all sets back to back
Cable crunches
whole stack 91kg 12 ,10 ,8
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week 6day3
Unexpected day off yesterday but these things happen from time to time. Doesn’t matter back on it today . Weight up reps up and finally got that bent over row moving again
Rack pulls below knee level
complete rest on each rep no bouncing
Set1 250kg 5
Set2 220kg 10
Bent over barbell rows. Parallel to floor
Set1 80kg 11
Set2 70kg 12
Close grip pull downs
Set1 100kg 8
Set2 80kg 12 rest pause 1 more rep
T bar rows
Set1 70kg 8
Set2 50kg 12
Wide grip low row
Set1 100kg 10
Set2 86kg 11
Straight arm pull downs
Set1 36kg 11
Set2 27.5kg 15
Bb shrugs triple drop set l
160kg 8.
140kg 8
80kg 8
Db rear delts
Set1 27.5kg 12
Set2.17.5kg. 15. Double drop set
Usual post workout then home for a meal
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Unexpected day off yesterday but these things happen from time to time. Doesn’t matter back on it today . Weight up reps up and finally got that bent over row moving again
Rack pulls below knee level
complete rest on each rep no bouncing
Set1 250kg 5
Set2 220kg 10
Bent over barbell rows. Parallel to floor
Set1 80kg 11
Set2 70kg 12
Close grip pull downs
Set1 100kg 8
Set2 80kg 12 rest pause 1 more rep
T bar rows
Set1 70kg 8
Set2 50kg 12
Wide grip low row
Set1 100kg 10
Set2 86kg 11
Straight arm pull downs
Set1 36kg 11
Set2 27.5kg 15
Bb shrugs triple drop set l
160kg 8.
140kg 8
80kg 8
Db rear delts
Set1 27.5kg 12
Set2.17.5kg. 15. Double drop set
Usual post workout then home for a meal
23 January 2022
youtube.com
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2,871 Posts
Week 6 day 4
Military press
Set1 85kg 5
Set2 70kg 10 rest pause 2 more reps
Db laterals
Set1 20kg 10
Set2 15kg 17 double drop set
Close grip bench
Set1 100kg 10
Set2 80kg 19
Skull crushers
Set1 50kg 10
Set2 40kg. 12 rest pause 3 more reps
Db Tricep extensions
Set1 40kg 11
Set2 30kg 19 reps
Tricep pushdowns
Set1 45kg 8
Set2 30kg 19
2 scoops whey 25g dextrose
Military press
Set1 85kg 5
Set2 70kg 10 rest pause 2 more reps
Db laterals
Set1 20kg 10
Set2 15kg 17 double drop set
Close grip bench
Set1 100kg 10
Set2 80kg 19
Skull crushers
Set1 50kg 10
Set2 40kg. 12 rest pause 3 more reps
Db Tricep extensions
Set1 40kg 11
Set2 30kg 19 reps
Tricep pushdowns
Set1 45kg 8
Set2 30kg 19
2 scoops whey 25g dextrose
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2,871 Posts
Week 6 day 5 . So that’s this week done , pretty much progressed every session this week . Day off tomorrow then will start week 7
Stiff legged dead’s
Set1 200kg 6
Set2 180kg 8
Seated leg curls
Set1 63kg 11
Set2 43kg 20
Laying leg curls
Set1 41kg 8
Set2 32kg 18 reps
Adductor
Set1 77kg 7
Set2 63kg 10
Dumbbell Rdls for pump work
2 sets 20-30 reps
Seated calves
Set1 80kg 10
Set2 70kg 15
Standing calves
Triple drop set
120kg 11
80kg 10
40kg 14 reps
Ab work
Cable crunches
whole stack 91kg 20,15,12
Laying leg raises
20,16,12.
Stiff legged dead’s
Set1 200kg 6
Set2 180kg 8
Seated leg curls
Set1 63kg 11
Set2 43kg 20
Laying leg curls
Set1 41kg 8
Set2 32kg 18 reps
Adductor
Set1 77kg 7
Set2 63kg 10
Dumbbell Rdls for pump work
2 sets 20-30 reps
Seated calves
Set1 80kg 10
Set2 70kg 15
Standing calves
Triple drop set
120kg 11
80kg 10
40kg 14 reps
Ab work
Cable crunches
whole stack 91kg 20,15,12
Laying leg raises
20,16,12.
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Week 7 day1
great morning session , reps up weight up on most exercises . Everything felt pretty light .
Flat bench
Set1 140kg 6
Set2 120kg 11
Incline smith press
Set 105kg 8
Set2 85kg 11
Incline db fly
Set1 27.5kg 10
Set2 20kg 14
Db pull over
Set1 40kg 14
Set2 30kg 17
Chest dips
Bodyweight +20kg 10+2 negatives
Bodyweight only 10+ 4 negatives
Biceps
Alternating db curls
Set1 27.5kg 9
Set2 20kg 11
Barbell curls
Set1 50kg 9
Set2 40kg 12
Hammer curls
Set1. 25kg 9
Set2 17.5kg 7 rest pause 3 more reps
Close grip ez bar curls
Set1 45kg 10
Set2 35kg 15
Post workout then home
uploaded a couple of vids on my insta here
![Hand Microphone Arm Musician Sink]()
Post workout meal
350g mince beef 300g rice tin tomatoes handful of spinach 50g cashews
![Food Ingredient Recipe Fines herbes Deep frying]()
great morning session , reps up weight up on most exercises . Everything felt pretty light .
Flat bench
Set1 140kg 6
Set2 120kg 11
Incline smith press
Set 105kg 8
Set2 85kg 11
Incline db fly
Set1 27.5kg 10
Set2 20kg 14
Db pull over
Set1 40kg 14
Set2 30kg 17
Chest dips
Bodyweight +20kg 10+2 negatives
Bodyweight only 10+ 4 negatives
Biceps
Alternating db curls
Set1 27.5kg 9
Set2 20kg 11
Barbell curls
Set1 50kg 9
Set2 40kg 12
Hammer curls
Set1. 25kg 9
Set2 17.5kg 7 rest pause 3 more reps
Close grip ez bar curls
Set1 45kg 10
Set2 35kg 15
Post workout then home
uploaded a couple of vids on my insta here
Post workout meal
350g mince beef 300g rice tin tomatoes handful of spinach 50g cashews
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2,871 Posts
Week 7 Day2
weight up reps up on all exercises. Tough session, never really enjoy legs anyway to be honest , I really loath it , got to be done though , no excuses
Narrow back squats
Set1 160kg 5
Set2 140kg 11
Wide Leg press -
quad focused feet low on platform full rom
Set1 300kg 8
Set2 240kg. 14.
Leg extensions
Set1 63kg 12
Set2 50kg 12 rest pause 6 more reps
Bodyweight Sissy squats
10 rest pause 4 more reps
8 rest pause 3 more reps
Abductor
Set1 77kg 10
Set2 57kg 21 reps
Seated calves
Set1 80kg 11
Set2 70kg 16
Standing calves on smith
Triple drop set
120kg 10
80kg 10
40kg 15 rest pause 4 more reps
Ab work
Laying leg raises
30,20,15
Cable crunches
Whole stack 15,12,10
![Automotive tire Motor vehicle Electric fan Gas Engineering]()
weight up reps up on all exercises. Tough session, never really enjoy legs anyway to be honest , I really loath it , got to be done though , no excuses
Narrow back squats
Set1 160kg 5
Set2 140kg 11
Wide Leg press -
quad focused feet low on platform full rom
Set1 300kg 8
Set2 240kg. 14.
Leg extensions
Set1 63kg 12
Set2 50kg 12 rest pause 6 more reps
Bodyweight Sissy squats
10 rest pause 4 more reps
8 rest pause 3 more reps
Abductor
Set1 77kg 10
Set2 57kg 21 reps
Seated calves
Set1 80kg 11
Set2 70kg 16
Standing calves on smith
Triple drop set
120kg 10
80kg 10
40kg 15 rest pause 4 more reps
Ab work
Laying leg raises
30,20,15
Cable crunches
Whole stack 15,12,10
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2,871 Posts
week 7 day 3 of 5
up in reps on most exercise , did the rack pulls at twice the speed as last week as well felt very easy and light, but by the time I got to the end of my session doing the shrugs , had crazy lower back bumps due to the winny , could barely hold the weight due to the excessive lower back pump so that ruined my sets on that , other than that all good
Will be dropping the winny soon anyway
Rack pulls from below knee
complete reset on each Rep
Set1 250kg 7
Set2 220kg 10.
Bent over row parallel to floor
Set1 85kg 8
Set2 70kg 12
Close grip pull downs
Set1 100kg 9
Set2 80kg 12 rest pause 3
T bar row
Set1 70kg 9
Set2 55kg 10
Wide grip cable row
Set1 100kg 12
Set2 86kg 14
Bb shrugs
Set1 150kg 8
Set2 130kg 10
Straight arm pull downs
Set1 36kg 14
Set2 27.5kg 16 rest pause 4
Db rear delts
Set1 27.5kg 12
Set2 17.5kg 12 double drop set
up in reps on most exercise , did the rack pulls at twice the speed as last week as well felt very easy and light, but by the time I got to the end of my session doing the shrugs , had crazy lower back bumps due to the winny , could barely hold the weight due to the excessive lower back pump so that ruined my sets on that , other than that all good
Will be dropping the winny soon anyway
Rack pulls from below knee
complete reset on each Rep
Set1 250kg 7
Set2 220kg 10.
Bent over row parallel to floor
Set1 85kg 8
Set2 70kg 12
Close grip pull downs
Set1 100kg 9
Set2 80kg 12 rest pause 3
T bar row
Set1 70kg 9
Set2 55kg 10
Wide grip cable row
Set1 100kg 12
Set2 86kg 14
Bb shrugs
Set1 150kg 8
Set2 130kg 10
Straight arm pull downs
Set1 36kg 14
Set2 27.5kg 16 rest pause 4
Db rear delts
Set1 27.5kg 12
Set2 17.5kg 12 double drop set
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2,871 Posts
Week 7 day4 of 5
Military press
Set1. 85kg. 6
Set2 70kg 11 rest pause 1 more rep
Side Db laterals
Set1 20kg 12
Set2 15kg 15 double drop set
Close grip bench
Set1 100kg 11
Set2 85kg 15
Skull crushers
Set1 50kg 11
Set2 40kg 13 rest pause 2
Db Tricep extensions
Set1 40kg 10 rest pause 3 more reps
Set2 32.5kg 12
Tricep pushdowns
Set1 45kg 12
Set2 36kg 20.
Military press
Set1. 85kg. 6
Set2 70kg 11 rest pause 1 more rep
Side Db laterals
Set1 20kg 12
Set2 15kg 15 double drop set
Close grip bench
Set1 100kg 11
Set2 85kg 15
Skull crushers
Set1 50kg 11
Set2 40kg 13 rest pause 2
Db Tricep extensions
Set1 40kg 10 rest pause 3 more reps
Set2 32.5kg 12
Tricep pushdowns
Set1 45kg 12
Set2 36kg 20.
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2,871 Posts
Week 7 day 5 of 5
Different gym today , no laying leg curls so did the same as last time attached cables to my feet and did a couple sets to failure ,not logged as won’t be frequent back to normal gym next hamstring day
Stiff leg deadlifts
Set1 200kg 7
Set2 180kg 8.
Laying leg curls
10,8
Seated leg curls
Set1 65kg 11
Set2 50kg 15
Dumbbell rdls
50kg 13,8
Adductor
Set1 75kg 15
Set2 65kg 16
Seated calve raises
Set1 88kg 12
Set2 78kg 20
Standing calve raises on smith
Triple drop set
Set1 128kg 8
Set2 88kg 12
Set3 48kg 16
Ab work
Leg raises 20,15,12
Cable crunches
Whole stack 17, 12,8
Different gym today , no laying leg curls so did the same as last time attached cables to my feet and did a couple sets to failure ,not logged as won’t be frequent back to normal gym next hamstring day
Stiff leg deadlifts
Set1 200kg 7
Set2 180kg 8.
Laying leg curls
10,8
Seated leg curls
Set1 65kg 11
Set2 50kg 15
Dumbbell rdls
50kg 13,8
Adductor
Set1 75kg 15
Set2 65kg 16
Seated calve raises
Set1 88kg 12
Set2 78kg 20
Standing calve raises on smith
Triple drop set
Set1 128kg 8
Set2 88kg 12
Set3 48kg 16
Ab work
Leg raises 20,15,12
Cable crunches
Whole stack 17, 12,8
Having a break mate?
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2,871 Posts
Hi mate no still going just haven’t wrote in my journal this week
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2,871 Posts
Not updated much as couldn’t be bothered to be honest , still logging though . Deload this week as my body felt quite battered and was run down but feel better already last day of Deload tomorrow
anyway got my bench up to 150kg for 6-7 reps now
Incline 120kg for 10
Rack pulling almost 300kgs
Everything else going up nicely as well . So cycle is going very well currently taking in around 500g carbs 300g protein and still relatively lean . So not all bad .
anyway got my bench up to 150kg for 6-7 reps now
Incline 120kg for 10
Rack pulling almost 300kgs
Everything else going up nicely as well . So cycle is going very well currently taking in around 500g carbs 300g protein and still relatively lean . So not all bad .
Good to have you back mate! 👍
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2,871 Posts
Couple of logs from this week
shoulders and Tricep day
Military press
Set1 100kg 6
Set2 80kg 9
Db side laterals
Set1 20kg 14
Set2 15kg 16
Skull crushers
Set1 50kg 12
Set2 60kg 6
Close grip bench on smith
100kg 12
80kg12
Tricep pushdowns
50kg 9
32kg 15
hamstrings calves and abs from this evening
Rdls
220kg 5
180kg 6
Seated leg curls
77kg 7
50kg 12 rest pause 2
Laying leg curls
41kg 11 rest pause 4 more reps = 15
28kg 19 rest pause 5 more = 24 reps
Adductor
70kg 8
58kg 10
Seated calves
Set1 90kg 7
70kg 10
Standing calve raises on smith
130kg 7
100kg 8
60kg 25 reps
Ab work
Leg raises
23,15,12
Cable crunches
50kg 10
41kg 10,8
shoulders and Tricep day
Military press
Set1 100kg 6
Set2 80kg 9
Db side laterals
Set1 20kg 14
Set2 15kg 16
Skull crushers
Set1 50kg 12
Set2 60kg 6
Close grip bench on smith
100kg 12
80kg12
Tricep pushdowns
50kg 9
32kg 15
hamstrings calves and abs from this evening
Rdls
220kg 5
180kg 6
Seated leg curls
77kg 7
50kg 12 rest pause 2
Laying leg curls
41kg 11 rest pause 4 more reps = 15
28kg 19 rest pause 5 more = 24 reps
Adductor
70kg 8
58kg 10
Seated calves
Set1 90kg 7
70kg 10
Standing calve raises on smith
130kg 7
100kg 8
60kg 25 reps
Ab work
Leg raises
23,15,12
Cable crunches
50kg 10
41kg 10,8
How's it going mate?
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