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Looking Freaky
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2,588 Posts
week 2 day 4

Deadlifts

220kg 7. 220kg 4

Close grip pull downs

100kg 11. 93kg 9

60kg 15 reps

Barbell rows

120kg 8. 6.

100kg 10

Close grip cable row

107kg 8. 93kg 10.

59kg 20 reps

Straight arm pull downs

36kg 14 , 41kg 8

23kg 20 reps

Shrugs triple drop set

160kg 6. 120kg 8. 80kg 12

Db rear delts

20kg 16. 22.5kg 12

15kg 20

Cable rear delts 1 set

did not count reps just purely pump work

10 minutes cardio

 

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Looking Freaky
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2,588 Posts
week 3 day 1

Rotator cuff x3

Flat bench

Set1. 130kg 8 reps Set2. 135kg 6

100kg 12 reps

Incline barbell

100kg 8. 7.

60kg 20 reps

Incline Db fly

20kg 15,12 ,8

Cable fly

23kg 20, 27kg 12. 10

Barbell curls

60kg 10. 50kg. 10. 8

Incline Db curls

15kg 12. 15kg 9 20kg 7.

Hammer curls

20kg 15,12,10

20 minutes cardio
 

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Looking Freaky
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2,588 Posts
week 3 day 2

High bar narrow squats

160kg 9. 160kg 5 150kg 6

Wide Leg press

250kg 10. 350kg 12. 390kg 6

200kg 25 rest pause then another 5

Leg extensions

50kg 14,12,10

sissy hack squats

50kg 30. 25, 15

Rdls

140kg 11. 7.

100kg 10

Seated leg curls

43kg 15,12,10

Abductor Adductor

50kg 20,15,10. 50kg 20, 20,15

leg session from tonight . Volume up a bit so lowered the weight slightly on hamstring exercises , I feel they get crushed enough with my heavy compound movements , so going to go by feel for now on and work more on reps . Same with leg extensions

cardio and home

Tire Automotive tire Motor vehicle Automotive design Wheel


Thigh Elbow Engineering Gas Shorts
 

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Looking Freaky
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2,588 Posts
week 3 day 3

Rotator cuff x3

Bb shoulder press cleaned up from floor

80kg 8. 85kg. 5. 70kg 8

Side later raises

up the rack rest then down the rack

Skull crushers

60kg 7. 50kg 8. 6

One arm reverse Tricep pulldowns

12.5kg 8. 10kg 8. 7.5kg 10

Overhand Tricep bar pushdowns

50kg 7. 40kg 10. 8.

Calve raises

90kg 11 ,9. 7

Seated calves

80kg 12

90kg 12. 8

Calves Finisher bodyweight

40,30,20

good overal session weight up reps up .
 

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Looking Freaky
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2,588 Posts
week 3 day 4

Deadlifts

230kg 4. 220kg 5. 220kg 4

Close grip pull downs

100kg 11, 7. 93kg 8.

Barbell rows

120kg 9. 120kg 6. 100kg 8

Wide grip cable row

107kg 10. 8

100kg 7

Straight arm pull downs

41kg 11. 8.

36kg 8

Shrugs

160kg 7. 120kg 10. 80kg 16

Db rear delts

up the rack then down the rack

Ab work

https://youtube.com/shorts/z-pBNmG8Nys?feature=share
 

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Looking Freaky
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2,588 Posts
week 4 day 1

Rotator cuff x3

Flat bench

140kg 6. 130kg 7. 5

Incline barbell

100kg 10, 5. 80kg. 10

Incline Db fly's

20kg 18,12,11

Cable fly

27kg 14,12,10

Pump work

Push ups on smith ascending from bottom notch going up in 1 notch every set without stopping 15 reps each then back down

Barbell curls

60kg 10,8, 6

Incline Db curls

20kg 8. 15kg 11. 9

Hammer curls

20kg 12+ 3 negatives

20kg 10+2 negatives

20kg 8+2 negatives

Exercise machine Strength training Barbell Gym Weight training
 

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Looking Freaky
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2,588 Posts
week 4 day 2

Warm up leg extensions plus leg curls

High bar squats

170kg 5. 160kg 8. 160kg 5

Leg press

400kg. 10. 440kg 5.
pump work. 250kg 20

Sissy hack squats

50kg 20, 20,15

Leg extensions

50kg 15,14,11

Rdls

140kg 12,10,6.

Seated leg curls

43kg 16 ,14,12

Adductor Abductor

50kg 12,10,8. 57kg 20. 63kg 12, 10

15 minutes cardio

up 10kg on the squats from last week and 50kg added to leg press . Very happy with strength gains at the moment , all good considering 4 weeks into my cycle and decca not properly taken affect yet , 6 weeks from my understand to heat peak .
I will say also I have added 200mg tren e into the works. Full bottle was sitting there and the expiry date wouldn't have lasted till next cycle , so rather use than throw away . , feeling strong , let's see what the next 8 weeks can unfold

https://youtube.com/shorts/4T9PSl3yEiE?feature=share

Weight training Exercise Sportswear Gas Gym
 

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Looking Freaky
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2,588 Posts
week 4 day 3

Warm up Rotator cuff x3

Machine shoulder press x3

Bb shoulder press

90kg 5. . 80kg 7. 5

Db side laterals 8-15

up the rack down the rack

15 reps going up 8 reps going back down once fatigued . Killer pump

Skull crushers

60kg 7 super set close grip bench 6

50kg 9 super set close grip bench 8

50kg 8 super set close grip bench 6

One arm reverse Tricep push downs

9kg 14,12,10

Over hand Tricep push downs

32kg 15, 32kg9. 38kg 8.

Close grip push ups on incline bench

25,20,15 engaging the triceps throughout

Standing calve raises

Warm up. Bodyweight 3x20.

90kg 10, 8,8

Seated calves

80kg 10, 80kg 8. 70kg 8

Pump work 25kg 40,35,30

15 minutes cardio

Nice little session , slight niggle in my upper left trap tonight after the pressing , happens from time to time . Should be all good for deadlifts tomorrow tho .

going to crack on for the next 8 weeks then take a deload and start a cruise . Never really had a scheduled time set for Deloads , I prefer to listen to the body , long as I am progressing I will keep going at it , if it means taking a Deload before 8 weeks is up then so be It guess , but from past experience and pushing my self and my limits I am sure I be fine
 

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Looking Freaky
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A relaxed pic of my self . No pump no tensing . 3 hours after workout . Not exactly my idea of lean but that isn't my goal at the moment. Just trying to get as strong a possible . Cutting will come later after I cruise for 3 months after I have finished this bulk . To be honest I wish I never started bulking in the summer , very hard to get food down in this heat but I have started now so I will continue till the end . Sorry about the lighting , isn't the best

Art Gesture Sculpture Chest Trunk
 

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Getting HUGE!
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4,849 Posts
s**t lighting and physique still looks sick lol

Looking very thick mate, can tell you have a wide fu**ing back too. And yes, I feel you about the heat and trying to shovel food down. Im due a mini cut next week after my deload, and after just coming off blast onto a cruise.

Your log as inspired me to start squatting again, enjoy it much more than the cybex hack squat.
 

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Looking Freaky
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2,588 Posts
s**t lighting and physique still looks sick lol

Looking very thick mate, can tell you have a wide fu**ing back too. And yes, I feel you about the heat and trying to shovel food down. Im due a mini cut next week after my deload, and after just coming off blast onto a cruise.

Your log as inspired me to start squatting again, enjoy it much more than the cybex hack squat.
Hi thanks mate my back is pretty wide , always been my best part ,getting food intake is an utter nightmare , I have actually resulted to blending some of my meals as it's a struggle . Actually can't wait to cut now lol.

I am glad I inspired you mate , I am actually finding squats more enjoyable at the moment . Used to hate them .
 

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Looking Freaky
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2,588 Posts
Discussion Starter · #153 ·
Deadlifts

230kg 5. 220kg 6

Close grip pull downs

100kg 11 and a half

100kg 7 rest pause then another 2

93kg. 8

Barbell rows

120kg 10. 7.

110kg 8

Wide grip low row

107kg 14. 113kg 8. 107kg 8

Straight arm pull downs

41kg 12, 9,8

Bb shrugs

160kg 6. 120kg 8. 80kg 10

Db rear delts

up the rack down the rack

no added cardio as I walked to gym and back 20 minutes each way

so the workout was ok , but more or less the same than the last pull session but 1 rep up on the deadlifts both sets . So as from today I will be upping my food intake roughly by 400 calories . Just add more carbs to my post work out meal is all , I feel I have enough protein and fats in diet as it stands
 

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Looking Freaky
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2,588 Posts
week 5 day 1

Warm up machine chest press shoulder press

Flat bench

. 140kg 7. 140kg 5 130kg 6

Incline barbell bench

100kg 10. 6. 5

Incline Db fly

20kg 20

22.5kg 15 ,10

Incline push ups 3x failure

Cable fly

27kg 17,14 ,9

Barbell curls

60kg 10,8,6

Incline Db curls

15kg 14. 12 ,8

Hammer curls

20kg 12+ 3 negatives

20kg 8+ 3 negatives

20kg 8

10 minutes cardio , weights going back up reps up . Happy with progress so far

https://youtube.com/shorts/zESh7qdLY2k?feature=share
 

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Looking Freaky
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2,588 Posts
Discussion Starter · #156 · (Edited)
Bit of lack of updates lately , to be honest didn’t like the new forum much so haven’t really posted that much but it’s slowly growing on me . Started my journal so going to continue it I think anyway back session from this morning. I have changed it around slightly I want to work on other pulling movements such as my rows pull downs ect, I am not to fussed at the moment about a huge deadlift . So doing pull and rows and throwing some rack pulls at the end of my workout . Quite enjoyed this and it was nice and quick . Pic attached post workout , once again tho this isn’t what I would call lean, this is nothing more than a fatter version of my former self , I do feel I need to do more width worth tho , as you can see, very thick . But will work on width some other time , want to continue what I am doing At the moment


Week 5 day 4

pre exhaust

Straight arm pull downs
Warm up 14kg 12. 27kg 12. 36kg 12
Working sets 50kg. 10,8

Close grip pull downs
Warm up 70kg 10
Working sets 107kg 7. 100kg. 7

Barbell rows
Warm up 70kg 10
130kg 8 120kg. 9

Wide grip cable row
Warm up 80kg 10
120kg 10. 7

Dumbbell rear delts
20kg 12 ,10
Pump work 10kg 20

Rack pulls from Below the knee
Complete stop on each rep no bouncing

Warm up 60kg 10. 100kg 10
Work sets 180kg 10. 220kg 5


Video attached of some rowing , I am actually leaning forward slightly more than it looks . Funny angle
 

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Looking Freaky
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Discussion Starter · #157 · (Edited)
week 6 day 1

Flat bench
Warm up empty Bar 40kg 60kg 80kg. 100kg 120kg
Working sets 140kg 7. 5

Incline barbell bench
110kg 8. 5
Pump set 60kg 20

Incline Db fly
22.5kg 12. 25kg 10

Chest dips
Bodyweight plus 20kg 12+2 negatives
Bodyweight plus 20kg 8 plus drop set to bw 6 plus 3 negatives no rest

Barbell curls
Warm up 20kg 25kg. 30kg
Working sets 60kg 11. 9

Incline Db curls
17.5kg 10. 7

Hammer curls
22.5kg 10+2
22.5kg 8+2

Cable curls
1 set 30 reps

video attached , some dude decided to come over and try and help when I clearly had the weight under control . Some people . Leave me alone lol

 

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Looking Freaky
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2,588 Posts
Discussion Starter · #158 · (Edited)
Week 6day 2



High bar squats
warm up 60kg. 100kg 140kg. 160kg
Working sets 180kg 5. 160kg 10

Leg press
Working sets 400kg 10. 440kg 6
Burn out 250kg 27 reps

Sissy hack squats
30 ,20

Leg extensions
50kg 14,12. Drop set 25kg

Rdls
Warm up 100kg
Working sets 150kg 8. 6

Seated leg curls
Working sets
50kg 12+ 2 forced reps
50kg 8 + 2 forced reps

Adductor Abductor
57kg 15. 77kg 11,8
63kg 12.

Nice little session tonight weight up reps up
Would have got more reps or weight on the leg press , was standing around for 10 minutes waiting to jump on while someone was taking ages and going on bloody phone , so did my sissy hack squats before leg press to keep the blood moving , so I was more fatigued by the time I hit leg press .

welcome to follow my Instagram if anyone would like
Haysey86
 

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Looking Freaky
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Discussion Starter · #159 · (Edited)
Warm up
Rotator cuff x3

Db shoulder press
Warm up 7kg 12.5kg 17.5kg 25kg 35kg
Working sets 50kg 7. 6

Db side laterals
Working sets 17.5kg 12. 20kg 10
Pump set 7kg 27 reps

Close grip bench on smith , slight incline
100kg 12, 8

Seated Db Tricep extensions
40kg 10. 8

Tricep pushdowns ,
Warm up 23kg
32kg 12. 36kg 8

Standing completely up straight no leaning and shoulders back. So all Tricep

Pump work one arm over head extensions
7.5kg 15. 6kg 20

Standing calve raises
Warm up bodyweight 20,20, 20. 50kg
Working sets 90kg 12 100kg 8

Seated calves
80kg 8. 70kg 10 double drop set


 

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Looking Freaky
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Discussion Starter · #160 · (Edited)
Straight arm pull downs
Warm up 14kg 20. 27kg 12 36kg 12
Working sets 50kg 12,10

Close grip pull downs
Warm up 50kg 12
107kg 9. 100kg 7

Barbell rows
Warm up 80kg
Working sets 130kg 10. 7

Wide grip cable row
Warm up 80kg 10
Working sets 120kg 10,8

good mornings x3

Rack pulls
Warm up 100kg 140kg 180kg 220kg
Working sets 240kg 5. 220kg 5

Dumbbell rear delts
20kg 14. 11. Burn out 10kg 20
 
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