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Endomorph84

PCA First Timers 27 Sept 2020

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Today’s workout. 

Push A (Chest/ Delt/ Tris). 

Pre.
10g BCAA.
10g MuslcePharm Assault.
5g Myoblox BLO. 

Intra.
10g EAA.
20g Cluster Dextrin.

Inc Chest Press *3. 

1x Cluster @ 48.75kg e/s = 8,6,6,6 +50kg

DB Bench Press.
1x6 @ 50kg = 5 
Back off @ 42kg

Weighted Dips.
1x8 @ 22kg = 8 +24kg

Cable Fly *18.
1x8 @ 30.55kg = 10 +32kg

Laying Cable Lateral Raise *5.
2x12 @ 10.2kg = 12,15 +11.45kg

BB Front Raise.
2x15 @ 25kg = 14,13

French Press.
2x12 @ 15kg e/s = 10,11 
Sloppy sets. I think I’ve progressed weight too quickly on this exercise. Will go back down to 12.5kg and work on form. 

1 Arm Reverse Grip Pulldown *16 
2x12 @ 20.5kg = 12,12

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Today’s workout. 

Pull B (Lower Back/ Lats/ Ham/ Bi)  

Pre.
10g BCAA.
10g MuslcePharm Assault.
5g Myoblox BLO. 

Intra.
10g EAA.
20g Cluster Dextrin.

BB Deadlift.
3x3 @ 200kg = 3,3,3 +202.5kg

1 Arm Landmine Row.
1x8 @ 32.5kg = 8 +35kg

V Bar Pulldown *16.
2x12 @ 50kg = 12,12 +51.25kg 

Hyperextension *4. 
2x20 @ 20kg = 20,20 +25kg

Laying Hamstring Curl *1/ *3. 
1x10 @ 44.4kg = 12 +45kg

Face Away Cable Curl *1. 
1x8 @ 13.75kg = 9 +14.7kg

Cable Hammer Curl *1. 
2x12 @ 15.95kg = 12,12 +17kg

A selfish paying gym member was using the seated calf raise, cheeky so n so. So I done Smith Calf Raise.
1x8 @ 56.25kg e/s = 9
Back off AMRAP @ 30kg = 14

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Today’s workout. Not the best I’ve had but not the worse. Took a while to get into it!

Push B (Delt/ Chest/ Tris). 

Pre.
10g BCAA.
10g MuslcePharm Assault.
5g Myoblox BLO. 

Intra.
10g EAA.
20g Cluster Dextrin.

BB Strict Press.
3x3 @ 82.5kg = 3,2,3 (weird)
Back off @ 65kg 

ISO Shoulder Press *0.
1x cluster @ 33.75kg e/s = 8,6,6,7 +35kg

Laying Cable Lateral Raise *5. 
1x10 @ 12.5kg = 9 
Back off @ 10.2kg

Cable Front Raise *2.
1x12 @ 12.5kg = 12

Weighted Dips.
1x8 @ 24kg = 7
Back off @ 20kg 

Cable Fly *18.
2x12 @ 25.5kg = 12,13 +27kg

French Press.
2x12 @ 12.5kg e/s = 12,12

Cable Crossover *17. 
2x15 @ 7.9kg = 12,15

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Today’s workout. 

Trained at a different gym today. They didn’t have a prowler so just done more sets and volume with heavier weight on the lunges which was brutal. 20kg may not seem much, but if you lunge with good form it should burn like fire. 
 

On the machines where I did biceps at the end the weights were in lbs not kg so just worked up to 1 optimal working set.

Legs A (Heavy Quad/ Calf/ Bi)

Pre. 
10g BCAA. 
10g MuslcePharm Assault. 
5g Myoblox BLO. 

Intra. 
10g EAA. 
20g Cluster Dextrin.

BB Back Squat.
3x3 @ 147.5kg = 3,3,3.

BB Good Morning. 
1x6 @ 85kg = 7

Unilateral Leg Extension *7/ *2.
1x8 @ 49.6kg = 8 

Seated Ham Curl *7/ *2/ *3. 
1x Cluster @ 59kg = 8,6,6,6 

Walking Lunges.
3x30 meters @ 20kg KBs

Seated Calf Raise.
1x10 @ 30kg e/s = 11
Will do this as a cluster set next time. 

 Face Away Cable Curl *1.
1x8

Cable Hammer Curl *1. 
1x16 

Matrix Preacher Curl *4. 
1x6 +2 forced reps.

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Today’s workout was a Cheat dominant push session. This is the last Push session for a few weeks as going away end of the week. 

Decided to mix it up for a change with some high volume with an RPE of around 8-10, minimum rest between sets and exercises. 

Im working a later shift today so enjoyed some fast acting carbs (aka cereal) pre workout.

Pre. 
150g Cherry Wheaties & 200ml SemSkim Milk. 
10g MuslcePharm Assault. 
5g Myoblox BLO. 

Intra. 
10g EAA. 
20g Cluster Dextrin.

DB Bench Press.  
3x8 @ 50kg. 

Weighted Dips.
1x9 @ 20kg 
DropSet 
1x6 @ Body Weight

Cable Fly *16. 
1xCluster @ 23kg = 8,6,6,6

Laying Cable Lateral Raise *5.
3x8 @ 12.5kg 

DB Lat Raise.
2x15 @ 10kg 

DB Front Raise.
2x15 @ 10kg

Cable Front Raise.
1x15 @ 18kg 
Death Set (half the weight, twice the reps).
1x30 @ 9kg 

OH Tricep Ext *11. 
2x12 @ 27kg 
Super Set 
Tricep Ext *18. 
2x12 @ 32kg

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Today’s workout was a lower/ Quad dominant session with Bis at the end. Probably the last lower session before my jolly’s!!

Working a later shift today so enjoyed a flapjack and fulfil bar pre workout.

Pre. 
10g MuslcePharm Assault. 
5g Myoblox BLO. 

Intra. 
10g BCAAs (ran out of EAAs). 
20g Cluster Dextrin.

PB BB Deadlift Attempt.
1xPB 252.5kg. 
Missed the bastard!

BB Deadlift back off set. 
1x5 @ 202.5kg

Unilateral Leg Extension *7/ *2.
3x8 @ 45kg. 

Walking Lunges.
3x30 meters @ 20kg. 

Face Away Cable Curl *1. 
1x8 @ 14.7kg 

Cable Hammer Curl *1. 
2x12 @ 14.7kg 

Matrix Calf Raise.
1xCluster @ 97.2kg 

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Last push session done, got myself a new PB on the strict press.

Didn’t stick to my usual workout, added plenty of volume for a change which was nice.

Trained fasted today, got a lot to do before work.

Pre. 
10g MuslcePharm Assault.
10g BCAAs
5g Myoblox BLO. 

Intra. 
10g BCAAs (ran out of EAAs). 
20g Cluster Dextrin.

BB Strict Press PB.
1 @ 95kg

BB Strict Press.
1x6 @ 75kg 

Seated DB Press.
1x10 @ 36kg 

Cable Front Raise *2.
2x12 @ 12.5 kg 
Death Set (half the weight twice the reps). 
1x24 @ 6.95kg 

Laying Cable Lateral Raise *5.
1x14 @ 10.2kg 

Inc Chest Press *3.
1x10 @ 50kg e/s.  

Cable Fly *18.
2x12 @ 23kg 

Vbar Pushdown *18. 
1xCluster @ 54kg

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Well, that’s it. That’s the end of that little blast. Done my last injection of Sust300 today to carry me through till the end of my holiday. 

I’ll cruise when I get back from my holiday whilst I’m figuring out the best protocol coming up to the show etc.

My new split when I’m back will be a 4 on 1 off with Pull, Push, Legs and Arms  

Today I tried Hypertrophy Bicep session that I’ll be using to bring my T-Rex arms up.....

Pre.
10g MuslcePharm Assault. 
5g Myoblox BLO. 

Intra.
10g ON Essential EAAs.
20g Cluster Dextrin.

Machine Preacher (RPE 7) *1.
2x12-15 @ 14kg

Weighted NG Pull Up (RPE 9).
3x3 @ 10kg

Standing Ez Bar Curl (RPE 9).
4x6-8 @ 12.5kg e/s

Bayesian Cable Curl (RPE 9) *1.
3x12-15 @ 7.9kg

Alt DB Curl (RPE 9).
[email protected] 12kg 
SuperSet 
Alt DB Pin Wheel Curl (RPE 9).
2x12 @ 12kg

Quads and calfs to finish..... 
Unilateral Leg Extension *7/ *2. 
2x12 @ 45kg. 

Walking Lunges. 
3x20 meters @ 36kg. 

Matrix Calf Raise. 
1xCluster @ 97.2kg 

whikst I’m away I will get some photos. My body at this moment in time can only be described as looking like a melted wheelie bin. 

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