Hugo's SDMZ 3.0 Log
- Thread starter hugojaya
- Start date
hugojaya
Well-known member
DAy 27-ARMS
Bicep
Curl Bar w/ revolving handles- 25 on each side- 4 set 10-12 reps
alternating curls DB 40,45,50- 3 sets 10 reps
concentration curls superset 40 then 20- 3 set 10 reps.
Rope Curls - 100,120,140-3 set 10 reps
Preacher Curls- 80,70,60 - 3 set 10-12 rep
Overhead Cable Curl 35,40,45 - 3 set 10 reps
Tricep
Dip machine 120,130,140 10-3 set 10-20 reps
Cable Rope pushdowns 80,90,10 10- 3 set 10-20 reps
overhead rope extensions 40,50,60 -- 3 set 10-20 reps
dumbbell tricep kickback 15lbs - 3 set 20 reps
v bar push downs 70 lbs -3 set 20 reps
Got into a good zone today and didnt feel tired as much..pump have been great and still killing it.
Bicep
Curl Bar w/ revolving handles- 25 on each side- 4 set 10-12 reps
alternating curls DB 40,45,50- 3 sets 10 reps
concentration curls superset 40 then 20- 3 set 10 reps.
Rope Curls - 100,120,140-3 set 10 reps
Preacher Curls- 80,70,60 - 3 set 10-12 rep
Overhead Cable Curl 35,40,45 - 3 set 10 reps
Tricep
Dip machine 120,130,140 10-3 set 10-20 reps
Cable Rope pushdowns 80,90,10 10- 3 set 10-20 reps
overhead rope extensions 40,50,60 -- 3 set 10-20 reps
dumbbell tricep kickback 15lbs - 3 set 20 reps
v bar push downs 70 lbs -3 set 20 reps
Got into a good zone today and didnt feel tired as much..pump have been great and still killing it.
hugojaya
Well-known member
DAY 28- CHEST
hammer strength chest press 3x45 each side- 3 sets 10-12 reps
DB flat press 90- 3 sets 6-10 reps
DB flys flat- 40-3 set 15-20 reps
hammer strength incline press 2x45 each side- 3 sets 10 reps
flat BB chest press 2x45 each side - 3 set 10 reps - 10 sec b/t set
incline bb chest press 1x45 each side -3 set 10 reps - 10 sec b/t set
cable cross overs 40,50,60,70 -4 sets- 10-12 reps
Pec Fly machine 70,80,90 - 3 set 10-12 reps
Chest burnt out good and fuller and more dense. Counting down now to end
hammer strength chest press 3x45 each side- 3 sets 10-12 reps
DB flat press 90- 3 sets 6-10 reps
DB flys flat- 40-3 set 15-20 reps
hammer strength incline press 2x45 each side- 3 sets 10 reps
flat BB chest press 2x45 each side - 3 set 10 reps - 10 sec b/t set
incline bb chest press 1x45 each side -3 set 10 reps - 10 sec b/t set
cable cross overs 40,50,60,70 -4 sets- 10-12 reps
Pec Fly machine 70,80,90 - 3 set 10-12 reps
Chest burnt out good and fuller and more dense. Counting down now to end
hugojaya
Well-known member
DAY 29- BACK
hammer strength back pull down- 2x45 each side- 20 reps- 3 sets total
lat pull down 230,220,210,200 -10 reps-4 sets total
bend over rows 100,110,120 10-reps-3 sets total
back rows-one arm 60,70,80,90-10 reps-4 sets total
lat pull over machines- 90,80,70-10 reps-3 sets total
pull ups-BW 3 sets total
Feeling more on the tired side...one more day and get into PCT and get some rest.
hammer strength back pull down- 2x45 each side- 20 reps- 3 sets total
lat pull down 230,220,210,200 -10 reps-4 sets total
bend over rows 100,110,120 10-reps-3 sets total
back rows-one arm 60,70,80,90-10 reps-4 sets total
lat pull over machines- 90,80,70-10 reps-3 sets total
pull ups-BW 3 sets total
Feeling more on the tired side...one more day and get into PCT and get some rest.
hugojaya
Well-known member
Final Review
Sweet cycle. Started at 233 and ended at 243. Strength gains came on fast..most lifts b/t 10-30 lb more. Recovery also spiked high. Pump awesome too. Nice aggression in gym. Very alpha male feel. Only side was I was tired the last few days. Great cycle !!!
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Sweet cycle. Started at 233 and ended at 243. Strength gains came on fast..most lifts b/t 10-30 lb more. Recovery also spiked high. Pump awesome too. Nice aggression in gym. Very alpha male feel. Only side was I was tired the last few days. Great cycle !!!
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