Wilsy7 maiden stack/journey for perfection! - AnabolicMinds.com

Wilsy7 maiden stack/journey for perfection!

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  1. Wilsy7's Avatar
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    Wilsy7 maiden stack/journey for perfection!


    Hey guys! Not long a member on here but thought why not jump in at the deep end and run my first log after all its thanks to all you guys help and knowledge thats helped me become more aware of the fantastic supplements that are out there.


    Heres my stack, shown above, tropinol XP (2 bottles), intimidate (2 bottles), erase pro (2 bottles), GABA (2 tubs), conquer and hemavol. Ive run OG erase before along with the GABA and enjoyed them so looking forward to taking it to the next level. I also have my staples as per usual, protein, dextrose, BCAAs, EAAs.

    Ive been training for about two years now, I'm 21 and weigh in at about 187lbs currently at 6'1". Bare with me as I'm from Northern Ireland in the UK so work in kgs. I train using a 5 day split,

    I usually eat 1.5 hours before training, TXP 45mins pre and then conquer/hemavol 30 mins pre. I sip on a shake of protein, dextrose, BCAAs, EAAs intra workout. Shake post training as above minus the dextrose then a meal 1.5 hours after this. Diet consists of, chicken, eggs, wholegrain rice, oats, nuts. The usual really. Eating every 3 hours!

    Monday: chest/calves
    Tuesday: quads/hamstrings/abs
    Wednesday: back
    Thursday: shoulders/calves
    Friday: arms/abs

    Saturday and sunday are rest days from lifting but i usually do some cardio each day. 30mins on the cross trainer at 130-140 BPM. So somewhere on the threshold between low intensity and high intensity.


    This is me about 6 weeks ago before i went on holiday, 187lbs here. No idea what BF is i guess 12%. Had dieted down from 202lbs over 2 and a bit months. Im already a bit fuller again now as I'm eating up a bit more now again so will get another pic of myself currently.

    Tomorrow starts the second week of this stack after an awesome first week. Ill start getting my numbers up this week as still not 100% after holiday. The conquer hemavol stack is awesome, great pumps, focus and energy. Really really enjoying it. Goals for this are to put on good size and strength gains while staying relatively lean. I need to bulk up i feel so size (good size) is the priority.

    Sorry for the long winded intro!

    Comments and criticism welcome!

    Many thanks

    Jordan
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  2. Wilsy7's Avatar
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    July 15th

    Chest/calves

    1kg = 2.2lbs

    30 degree incline DB press - 30kg, 12/10/8

    Flat chest press machine - 35kg (each side), 9/9/9

    Incline press machine - 17.5kg (each side), 20/20/20

    A1 - BW pushups, 12/12/12
    A2 - 15 degree DB flys, 17.5kg, 9/10/10

    CR machine - 40kg, 12/12/12/12
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    Best of luck in your fitness goals, Jordon. I really liked Conquer, and have heard great things about Hemavol as well.
    Squats do a booty good.
    •   
       

  4. Wilsy7's Avatar
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    Quote Originally Posted by gokix811 View Post
    Best of luck in your fitness goals, Jordon. I really liked Conquer, and have heard great things about Hemavol as well.
    Thanks! Im really loving both this far, i would definitely recommend it, complement each other very well.
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    July 16th

    Quads/hamstrings

    1kg = 2.2lbs

    Single leg press - 70kg x 12, 72.5kg x 12, 75kg x 12

    Back squat - 90kg x 10/8/8

    Leg ext - 70kg x 12, 77kg x 12/12

    Seated curls - 77kg x 10/10/10, 63kg x 12

    Leg press (FST-7 style only for 3 sets) 80kg x 20/20/20

    Good day, didn't get squatting first unfortunately so numbers are a bit lower than normal. Still a good day tho, makes a change. Forgot how hard it was when fatigued.
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    July 17th

    Back

    1kg = 2.2lbs

    Pulls up - BW - 7+5, 5+5, 5+5.
    Work to positive failure on these then negative failure.

    Pulldown machine - 41.25kg (each side), 12/12/12

    Low row machine (upper back) 40kg (each side) 12/12/12, 20kg x 12, slow reps pausing at the contraction on the last set.

    T-bar row - 40kg x 12, 50kg x 12, 55kg x 12

    Row machine - pronated grip - 40kg (each side) 12/12/12, form dropping. 20kg x 12, same as above on last set.

    High cable pulley reverse flys - 6kg x 12, 8kg x 12/12

    Another good day, was very tired going into today but not too bad once moving. Pump and feeling not as good as last week altho the numbers were slightly better today. Pull ups are still crap i know that, only been doing them for a few weeks so hoping to get there eventually. Feel ill make good progress with my back by improving these. I have long arms, thats my excuse lol
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    July 18th

    Shoulders/calves

    1kg = 2.2lbs

    DB press - 27.5kg x 10, 25kg x 10/8, 20kg x 12. (No spot, can go heavier but really struggle getting the heavier ones up on this movement)

    Shoulder press machine drop set, 30kg x 10, 20kg x 10, 10kg x 12. (Each side)

    DB laterals - 8kg x 15, 10kg x 15, 12.5kg x 12/12

    Cable laterals (FST-3) - 5kg x 20 x 3. Only done 15 on my left as my right is lagging so trying to bring it up.

    Plate shrugs - 20kg x 15 x 4 no problem, need more weight but hate using the dumbells for these. But gonna have to next week.

    Seated calf raise superset with standing calf raise,
    20kg x 12, 25kg x 12/12
    40kg x 10/12/12

    Need more weight for the seated raises. Another good day. Been VERY tired the last few days. Early work shifts catching up with me. Looking forward to the weekend to a decent lie in lol experiencing SEVERE DOMS in my legs this week. My legs are usually very sore (4-5days) but this is worse still. Maybe the different order of things that shocked the muscle.

    For anyone following this, i feel i should be deadlifting, but don't know where to put them. Im not sure if its ok to dead lift on leg day before back? I cant do back first in the week or else i cant squat sweet FA. Any help appreciated.
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    July 19th

    Arms

    1kg = 2.2lbs

    Skull crushers (straight bar) - 30kg x 12/11/10, 20kg x 12

    V-bar cable pushdown - 50kg x 12, 60kg x 11/11(drop to 40kg x 12)

    Db overhead ext - 20kg x 12, 22.5kg x 12/12 ( don't enjoy this exercise much)

    Dips - BW x 12/10/10

    Wide grip BB curls (straight bar) - 20kg x 12/12/12

    Lying cable curls - 40kg x 12, 45kg x 12, 50kg x 10

    Preacher machine curl - 25kg x 12/12/12

    DB wrist curls - 15kg x 12/10/10+2

    Week over. Over all a very good week. Not happy with my arm session. My biceps are sore going in from back which isn't normally the case so definitely lifting less than usual. Gets me down a bit.
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    July 22nd

    Chest/calves

    1kg = 2.2lbs

    30 degree incline DB press - 30kg x 12/10/9, 25kg x 12

    Incline chest press machine (plate loaded) FST-3, 17.5kg x 20/20/20

    Flat chest press machine (plate loaded)
    - 35kg x 10/10/8

    A - BW pushups x 12/12/12
    B - 15 degree incline DB flys - 17.5kg x 12/12/12

    Smith machine calf raises - 80kg x 12/12/12

    3 set drop set, 80kg x 12, 60kg x 12, 40kg x 12

    Good day today. The weights felt heavier than last week and struggled getting the DB up on my last set of incline. Once up tho my numbers were up from last week. Great pump and focus throughout.
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    July 23rd

    Quads/hamstrings

    1kg = 2.2lbs

    Back squat - 100kg x 10/8/8, 90kg x 10

    Single leg press - 70kg x 12/12/12

    Seated curls - 63kg x 12, 77kg x 12/10/10 (the pump i get on these is severe! I cant bare it, have to take long rests between sets)

    Leg extension - 77kg x 12/12/12 (more weight needed(

    Leg press (FST-3) - 80kg x 20/20/20

    Great day today.
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    I am subbing.

    I am disappointed there is only one PES product being used though!

    Good luck, Jordan.
    PES Representative
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    http://selectprotein.com
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    Going to be changing to four day split as of Monday to try and alleviate my arm day issues. May be over training them as i feel they are crap. Cant lift nothing anymore with them. Plus i only have one day between back on wednesday and arms on friday at the moment. Arms have been sore before even training them! Cant be a good thing.

    Will look like this from monday,

    Monday: chest/biceps
    Tuesday: quads/hamstrings/calves
    Wednesday: off
    Thursday: shoulders/triceps/traps
    Friday: back/calves

    Think this looks good at least i feel that going from 5 days to 4 a week tho will make me go backwards. But i think thats just in my head as ill be doing the same volume just more recovery! Will have to spend a bit longer in the gym for some of the sessions but hopefully not too much. It would be nice to hear someone else's opinion tho?
  13. Wilsy7's Avatar
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    Quote Originally Posted by bdcc View Post
    I am subbing.

    I am disappointed there is only one PES product being used though!

    Good luck, Jordan.
    Don't worry ABE is already penciled in for the near future Ben. Thanks for all your help! Greatly appreciate it. Glad to have you along
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    Subbing as well. Even if I too am upset there is only 1 PES product!

    Kill it Jordan!
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    Quote Originally Posted by LiveToLift View Post
    Subbing as well. Even if I too am upset there is only 1 PES product!

    Kill it Jordan!
    Now we are getting somewhere!! Thanks
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    July 24th

    Back

    1kg = 2.2lbs

    Pulls up - BW - 8+4/5+5/5+6
    Working to positive then negative failure.

    Plate loaded lat pull down - 42.5kg (each side) x 12, 45kg x 10, 47.5kg x 10

    Plate loaded Upper back machine (hammer grip) - 40kg (each side) x 12/12/12, 20kg x 12. Slow form pausing at contraction and stretch on the last set.

    T-bar row - 50kg x 12, 60kg x 12, 60kg x 10 drop to 40kg x 12

    Plate loaded row machine (pronated grip) - 40kg (each side) x 12/10/12

    Reverse cable flys (high pulley) - 10kg x 12, 15kg x 12/12
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    July 25th

    Shoulders/traps

    1kg = 2.2lbs

    DB press - 27.5kg x 10/8/9, 22.5kg x 12/8

    Single arm laterals - 12.5kg x 12/12/12, 10kg x 12

    Standing DB laterals - 10kg x 12/12

    Seated DB (hammer grip) front raises - 8kg x 15, 12.5kg x 12/10

    Cable rope front raises - 20kg x 12, 25kg x 12

    DB shrugs - 25kg x 12, 30kg x 12, 32.5kg x 10/10

    SM calf raises - 100kg x 10/10/10, 60kg x 12/12/12
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    July 26th

    Arms

    1kg = 2.2lbs

    BB curl - 30kg x 12/12/12, 32.5kg x 9, 20kg x 12

    Single arm DB hammer curls - 10kg x 12, 12.5kg x 10/10, right arm 10kg x10

    Skull crushers (straight bar) - 30kg x 11, 32.5kg x 8/8

    Cable rope pushdown - 40kg x 12, 55kg x 12/10

    Single are pushdown - 20kg x 12/12

    BB wrist curls - 25kg x 15, 27.5kg x 12, 30kg x 12
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    July 29th

    Chest/biceps

    1kg = 2.2lbs

    30 degree incline DB press - 30kg x 12/11/11/11

    Flat press machine (plate loaded) - 35kg x 11, 37.5kg x 9/9

    Incline press machine (plate loaded, FST-3) - 17.5kg x 20, 20kg x 20/20

    A - BW pushups -12/12/12
    B - 15 degree incline db flys - 17.5kg x 12/12/12

    BB curl - 32.5kg x 10/10, 35kg x 8, 30kg x 11

    Single arm DB hammer curls - 12.5kg x 12, 15kg x 10/12, 12.5kg x 12 (last set right arm only)

    Wide grip Bb curl (straight bar) - 20kg x 12/12/12
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    July 30th

    Quads/hamstrings/calfs

    1kg = 2.2lbs

    Back squat - 105kg x 10/8/7, 90kg x 10

    Single leg press - 72.5kg x 12/12/12

    Seated curls - 70kg x 12, 77kg x 10/10, 28kg x 11 right leg only.

    Leg extension - 77kg x 12/12, 84kg x 13

    Calf raise machine - 60kg x 12/12/12
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    August 1st

    Shoulders/triceps

    1kg = 2.2lbs

    DB press - 27.5kg x 11/10/8/9

    Seated db front raises (palms in) - 10kg x 12/12/12, 8kg x 12

    Standing single arm laterals - 8kg x 12, 12.5kg x 12/12/12

    Standing db laterals - 10kg x 12/12/12

    Db shrugs - 32.5kg x 12/12/12
    20kg plate shrugs - 12

    Skull crushers (straight bar) - 32.5kg x 10/8/8

    Cable rope pushdown - 50kg x 12, 55kg x 12/12

    Lying db alt extension - 8kg x 15/15/15
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    So far really really enjoying my first stack. My numbers have been increasing somewhere every week which is good. Im like probably the least vascular person alive, but have been noticing a bit more vascularity in my forearms and can see a slight glimpse of the one in my biceps. This is all cold as i train with a jacket on so I'm sure the vascularity would be more noticeable while training. Feeling much fuller. Altho I'm eating quite a few carbs. Haven't been tracking my cals exactly need to start again. Carbs have been hitting 250+ grams easily everyday. So i feel Ive smoothed out a bit more holding a bit more water. Ive been meaning to carb cycle but hasn't happened yet. Diets been clean, had two cheat meals since starting (8th july) so not too bad.
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    August 2nd

    Back/calfs

    1kg = 2.2lbs

    Pullups - BW x 6+2/6+2/5+3

    Decided not to go to complete failure on these as it seemed to annoy my shoulder. Felt better for it will know better tomorrow. Form felt the best its been. Was actually pausing at the top for the first few. Prob not a good thing as it reduces my reps. I sometimes find it hard to blast exercises out and suffer for it by lifting less.

    Pulldown machine (plate loaded) - 45kg x 10/10/9

    Upper back machine (plate loaded) - 40kg x 12/12/12, 20kg x 12

    These felt very good today, felt very strong on these.

    T-bar row - 60kg x 12/10/12

    Row machine (plate loaded) - 40kg x 12/10/10

    Rack pulls (pins about 3 inches below knee, will move down another next week i think) - 100kg x 10, 120kg x 6/6

    These were much harder than i anticipated. I couldn't get doing them first and someone was always in the rack when i looked! ill put it to being fatigued for now as i normally pick 140kg off the floor for 6 for sets.

    Reverse cable flys - 10kg x 12/12/12

    SM calf raises - 100kg x 12/11/11, 60kg. x 14

    Not a bad day, lifting was good i just took my time a little too much today. Didn't get into the zone the way id like. Gym was busy which i dislike breaks my focus. Damn friday afternoon training and all the part timers lol
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    August 5th

    Chest/biceps

    1kg = 2.2lbs

    30 degree incline DB press - 32.5kg x 8, 30kg x 12/10/11

    Flat press machine (plate loaded) - 37.5kg x 10/9/8, 30kg x 12

    Incline press machine (plate loaded) - fst-3 - 20kg x 20/20/20

    A1 - BW pushups x 12/12/12
    A2 - 15 degree incline flys - 17.5kg x 12/12/12

    EZ bar preacher curl - 20kg x 11, 25kg x 11/10

    Straight bar preacher curl - 20kg x 12/12, 30kg x 8

    Standing single arm hammer curls - 12.5kg x 12/12/12

    Preachers frustrate the hell out of me, thats why i never do them. Get some weird ass shoulder dropping and with all bicep moves i literally don't feel anything in my right arm but my left is pumped to death seems to take all the weight. Drives me mad.
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    August 6th

    Quads/hamstrings/calfs

    Back squat - 105kg x 10/8/8, 90kg x 10

    Single leg press - 72.5kg x 12/12/12, left only 72.5kg x 12

    Leg ext - 84kg x 12/12, 77kg x 12, left only 28kg x 12

    Seated curls - 77kg x 10/10/10, right only 28kg x 12

    Donkey calf machine - 30kg x 12/12/12/12, kept the rest low on these felt good.

    Drop set - 60kg x 6, 40kg x 7, 20kg x 10
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    Also used 1.5 scoops conquer today, thought my heart was gonna explode squatting lol
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    8th august

    Shoulders/triceps

    1kg = 2.2lbs

    OHP - 40kg x 8/7/6/6. First time doing these, strict strict form.

    DB press - 22kg x 11/10. Fatigued on these and it was a different bench that felt weird and threw me off a little.

    Upright row - 30kg x 12, 40kg x 9/8 drop to 30kg x 8

    Standing db laterals - 10kg x 12/12

    Cable single side laterals (used one of those fancy cable machines with two arms at the tops and attachments at the bottom. It was good allowed the cable to get right in under me and kept more tension on throughout the ROM.) 4kg x 12/12/12, right only 4kg x 12, 6kg x 8

    DB shrugs - 30kg x 12/11/10/10

    Skull crushers (straight bar) - 32.5kg x 10/10/10, 20kg x 12

    Cable rope pushdown - 55kg x 12/11/12

    Lying alt DB extension (arm paused at the stretch) 6kg x 12/12 (reps per side, this was great low weight but great form and high TUT, triceps were full after this)

    Bit annoyed, have 2 scoops hemavol left which will mean 22 servings for this tub, 10 less than quoted on the label!! all scoops have been perfectly level.
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    Had a poor past 24hrs, have had a stomach ache come and go for the past three days. Never bothered me as it went as quickly as it came. Last night however it came and decided to stay. Needless to say had a poor night, barfed my bedtime shake and intimidate about 10 mins after taking. So no doubt lost any benefits from them. Woke this morning to the same pain, had my first meal and EP and also threw that up about 10mins later. Soo raging the supplements were wasted lol went back to bed then managed to stomach some toast and tuna before i went to training. Took my pre WO and TXP and actually did ok! Was a bit shaky to start but then it was ok. Nearly died towards the end doing calfs just managed to hold it down lol will post the workout later.
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    August 9th (still alive)

    Back/calves

    1kg = 2.2lbs

    Pull ups - Bw x 6/6/6

    Rack pulls - 120kg x 6, 130kg x 6, 140kg x 6

    Pulldown (plate loaded) - 45kg x 10, 50kg x 8/8

    Upper back machine (plate loaded) - 40kg x 12/12/12, 20kg x 12

    T-bar row - 60kg x 12/12/10

    Iso row machine (plate loaded) single arm - 15kg x 12, 20kg x 12, 30kg x 12 focusing on form here, slow controlled movement.

    A1 - SM calf raises - 100kg x 12/12/11
    A2 - seated bent over reverse flys - 6kg x 12/12/12 (light weight just feels good with very little weight, annoys my shoulders tho!)
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    The sickness is back again, just finished throwing up. That was my last meal so I'm gonna have to go the night fasted. Feel like I'm gonna waste away and miss out on the recovery side of things after todays good session. Cant figure this one out, feels quite a lot like a bug i had a while back but thought friday was the last of it. Was fine until this evening around 7 and it hit me again. Starting to wonder if my rice isn't heated enough and the bacteria is forming and getting to me. Not the first time I've eaten cold rice mind.
  32. Wilsy7's Avatar
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    August 12th

    Chest/biceps

    1kg = 2.2lbs

    30 degree incline Db press - 30kg x 12/12/12, 25kg x 10 (1 second pause at bottom on last set)

    Flat press machine (Plate loaded) - 37.5kg x 10, 40kg x 9/8

    A1 - bw pushups - bw x 12/12/12
    A2 - 15 degree incline db flys - 20kg x 12/9/10

    Incline press machine (plate loaded, FST-3) 20kg x 20/20/20

    Straight bb curl - 30kg x 8/9/8

    Alt db curls - 12.5kg x 11/11, drop set 12.5kg x 10, 10kg x 10, 6kg x 12 (double arm on last set)

    A1 - ez preacher curl - 20kg x 10/10/10
    A2 - single arm hammer curls - 12.5kg x 8/10/10

    This was a good session, i know my bicep numbers a really poor. This seems to be the last body part to get any strength back after my cut. I must say tho that my form is very strict. Just gonna keep the reps on the bb curl low until it comes back. It frustrates me when i cant do what i expect so usually drop the weight. Just gonna try to power through to get it back. It was the best bicep pump and sensation I've had in a while. Bit more volume than usual but enjoyed it.
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    August 13th

    Quads/hamstrings/calfs

    1kg = 2.2lbs

    Back squat (high bar) - 105kg x 8/8/6, 90kg x 10

    Single leg press - 72.5kg x 12/12/12, left leg 72.5kg x 12

    Leg ext - 84kg x 10/10, 70kg x 12, left leg x 28kg x 10+2

    Leg curls - 70kg x 10, 77kg x 10/10

    SM calf raises - 100kg x 12/10/11

    Donkey calf machine - (drop set) - 60kg x 8, 40kg x 8, 20kg x 12

    This was the morning after the sickness, not feeling good but struggled through. Numbers down a bit on squat and all lifts just felt shaky. Had the jitters throughout but got some work done which is the main thing. Chest very sore today, not sure if its because i vomited my bed time shake up and missed the recovery. Im normally quite sore but its a bit worse today so may be the cause.
  34. Wilsy7's Avatar
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    Todays macro
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  35. Wilsy7's Avatar
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    August 15th

    Shoulder/triceps

    1kg = 2.2lbs

    OHP - 40kg x 8/7/6/6

    Machine shoulder press (plate loaded) - 20kg x 15, 30kg x 10/8

    Wide grip upright row (straight bar) - 30kg x 12, 35kg x 11/10

    Underneath cable laterals - 4kg x 12, 6kg x 12/12, right only, drop set 6kg x 10, 4kg x 10

    Plate shrugs - 20kg x 12 x 4

    Seated db laterals (stopping short at bottom to keep constant tension) - 8kg x 10/10

    Skull crushers (straight bar) - 32.5kg x 9/9/8

    Lying alt db extension (arm paused at the stretch) - 8kg x 11/9/10

    Cable rope pushdown - 55kg x 11/12/12
  36. Wilsy7's Avatar
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    Todays macros
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    Monday 19th august

    Chest/biceps

    1kg = 2.2lbs

    30 degree incline db press - 30kg x 12/12/11, 20kg x 12 1 second pause at bottom

    Flat press machine (plate loaded) - 40kg x 8/8/8 drop to 20kg x 12

    Incline press machine (plate loaded, FST-3) - 20kg x 20/20, 22.5kg x 20

    A1- BW pushups - 12/12/12
    A2 - 15 degree incline db flys - 20kg x 10/10/10

    Straight BB curl - 30kg x 10/8/8, 20kg x 12

    DB alt curls drop set - 15kg x 8, 12.5kg x 8, 10kg x 12
    Set 2, 15kg x 10, 12.5kg x 10, 10kg x 12 (double arm)

    A1 - ez preacher curl - 22.5kg x 10/10, 20kg x 10
    A2 - standing single arm hammer curls - 12.5kg x 12/12/12
  39. Wilsy7's Avatar
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    Tuesday august 20th

    Quads/hamstrings/calfs

    1kg = 2.2lbs

    Back squats (high bar) - 110kg x 6, 105kg x 8, 100kg x 8, 95kg x 9. All perfect form.

    Single leg press - 75kg x 12/12/12, left only 75kg x 12

    A1 - walking BB lunges - 30kg x 16 steps x 3
    A2 - seated curls - 63kg x 10, 70kg x 10, 77kg x 10

    Leg ext - 77kg x 12/12, left leg only - 28kg x 12/8, 21kg x 8+3

    SM calf raises - 100kg x 10/10/8, drop set 100kg x 6, 80kg x 8, 50kg x 12
  40. AdonisBelt's Avatar
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    Holy hell you keep your fats low! On a bulk too thats crazy!! Mind if I ask where you notice GABA helping you the most? I've never used. Do you really feel like your CNS system benefits from it?
  

  
 

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