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My Journey to F@@KIN BEEEAAAST!!!!

Motivation is reeeeaaaal high bro - couldn't let the possibility of missing a once in a lifetime interview opportunity stop me from doing legs :-P as we all know, missing a single workout is a surefire way to lose 100% of your gains.
Skipping legs has also been scientifically linked with horrific cases of being a b1tch ??
 
So yesterday was my rest day for this week - with travelling and interviews it just made sense - for anyone following along, I made it through security just fine with my little stash of supps ??

Todays workout:
Chest & Arms
Auto Regulation & Cell Swelling:

Flat DB: aim 3x8-12
2x12 x 30kg
1x11 x 30kg

Incline hammer strength: aim 3x20-30
2x30 x 20kg
1x30 x 17.5kg

Chest flyes (hit upper chest - find his area very weak.... I was right!!! Got serious chest pump tho!!! Felt great :D):
aim 3x30-50
1 × 30 x 10kg
2x50 x 5kg

Preacher Curls: 3x8-12
1x10 x 35kg
2x12 x 32.5kg

Supinated curls: 3x20-30
2 x 30 x 12.5kg
1x30 x 10kg

Single arm cable curl: 3×30-50
3x50 x 10kg

Seated BB Tricep press: 3x8-12
3x8 x 40kg
2x12 x 35kg

Rope Pushdowns: 3x20-30
1x30 x 30kg
2x30 x 20kg

Single arm overhand tricep pushdowns:
3 x 30-50
2 × 50 × 10kg
1 x 35 x 15kg - felt like I could go heavier

Cable crunches: 8x20
5 x 20 x 77kg
3 x 20 x 70kg
 
22/04/16

Back and Shoulders
Auto Regulation & Cell Swelling

Pendlay Rows: aim 3x12
60kg x 3x12 -
something was burning in the lower left side of my trap during my 2nd and 3rd set here??

Pull ups: (3×15) these improved a lot
11 x 5kg
8 x 5kg
7 x 2.5kg

Bent over DB rows:
3x30 x 10kg

Close grip lat pulldowns: aim 3x 30/50
1x50 x 100lbs
2x50 x 90lbs

DB rear delt raise: aim 3x 8/12
1×9 × 10kg
1x12 x 7.5kg
1x12 x 5kg - better technique

Upright row: aim 5x15
3×15 × 25kg
2x12 x 20kg
My left wrist gave out on the 25kg bar so had to switch it ?

Lat raise: aim 3x 20/30
1×30 × 7.5kg
2x30 x 5kg

DB shoulder press: 3x50
1x50 x 15kg
2x50 x 12.5kg

Felt great here. Strength was up and drive was super high too. I'm going to kill this cycle!!!!! ????
 
Legs power and strength:

Back BB squat: aim 3x6 RPE 8
2x6 x 105kg
1x6 x 115kg

Deadlifts: aim 3x6 RPE 8
1x6 x 120kg
2x6 x 110kg

Standing calf rasies: aim 4x8 RPE 8
4x8 x 120kg

Seated calf raises: aim 4x8 RPE 8
4x8 x 55kg

Leg press: 5x8 tempo 2:2:2:2
1x8 x 200kg
1x8 x 190kg
1x8 x 180kg
2x8 x 170kg

GIANT SET x 3

A1. High Bar Back Squats: 8-12 reps
A2. DB SLDL: 12-15 reps
A3. Bodyweight Lunges:
To mechanical failure + 10 partials

?Set 1
A1 - 12 x 90kg
A2 - 15 x 15kg
A3 - 150 + 10 partial

?Set 2
A1 - 12 x 90kg
A2 - 15 x 15kg
A3 - 70 + 10 partial

?Set 3
A1 - 12 x 90kg
A2 - 15 x 15kg
A3 - 50 + 10 partial

Side cable crunches: aim 4x15 paused set
4x15 x 55kg
 
Today I implemented my first cardio day of the cycle
2hrs LISS - chose cycling.
At first it was great, sitting down and all :-P but my ass is now broken thanks to the combined efforts of my leg session yesterday and 2 hours sitting ??? what I get for choosing the cardio cheat :-P
 
Keep putting in the work dude! The progress has been EXTREMELY well!
 
Chest and arms strength & power

Flat Bench: 4x6 RPE 8
4x6 x 70kg

Incline DB press: 3x6 RPE 8
2x6 x 65lbs

Weighted dips: 3x6-8 tempo 2:2:2:2
1x8 x 12.5kg
1x7 x 12.5kg
1x6 x 10kg

Tricep Rope Pushdowns:
4x8 tempo 2:2:2:2
3x8 x 45kg
2x8 x 40kg

Over DB tricep press:
3x8 tempo 2:2:2:2
2x8 x 60lbs
1x6 x 60lbs

Alt DB curls: 4x8 tempo 2:2:2:2
2x8 x 20kg
2x8 x 17.5kg

BB curls: 3x8 tempo 2:2:2:2
1x8 x 35kg
1x8 x 30kg
1x6 x 30kg

SUPER SET: X3
Cable pushdown 1x8-12
Cable curl 1x8-12

This was supposed to be a giant set with dips to failure finisher, I had to leave the gym soon after starting this set and there were no free dip bars :( hopefully next time!! Don't like half assing things ??

1
Pressdowns 64kg x 11
Curls 64kg x 11

2
Pressdowns 50kg x 12
Curls 50kg x 12

3 - Went to failure here to make up for missing dips
Pressdowns 50kg x failure - ~20reps
Curls 43kg x failure - ~15 reps
??????????????

My pump level is becoming insane!!
From the second I wake up I have nice big veins running down my arms :D I only have to look at a weight and my arms are fit to explode :-P
What I'm really impressed with is the pump I'm gettin in other areas - mainly my chest. After 3 sets of bench it was rock hard, probably the hardest I've ever felt it.
Can't fault this training cycle I'm the slightest. Getting bigger, stronger, leaner and more vascular everyday.
WIN WIN WIN WIN :D :D :D :D
 
Yesterday rest day
 
Today -

Back and shoulder strength and power:

Barbell shoulder press: aim 4x8 RPE 8
4x8 x 40kg

Tbar row: aim 4x6 RPE 8
1x6 x 40kg
2x6 50kg
1x6 x 55kg

DB lat raises: 4x6 RPE 8
1x8 x 10kg
3x6 x 10kg

Weighted pull ups: aim 4x6-8 tempo 2:2:2:2
1x8 x 7.5kg
1x7 x 5kg
1x7
1x8

Wide grip pulldowns: aim 3x8 tempo 2:2:2:2
1x6 x 85kg
1x8 x 80kg
1x8 x 75kg

Rear Delt fly pec deck: 3×8 tempo 2:2:2:2
3x8 x 40kg

Bench reverse crunches: aim 6×12
4x12 x 10kg

Felt like absolute sh1t today. Don't know what was wrong with me.
Chalk it up to a bad day I guess,, everybody gets one :-P
No time to dwell on it anyway!!!

Legs cell swelling and auto regulation @7a.m 2moro morning....

Bring on the gaaaaaiiiiinz
 
28/04/16
Legs cell swelling and auto regulation:

Front squat: 3x12 RPE8
3x12 x 60kg

Romanian deadlift: 3x12 RPE8
3x12 x 70kg

Extensions: 3x30
1x30 x 52.5kg
2x30 x 45kg

Curls: 3x30
3x30 x 52.5kg

Seated calf raises: 4x30
4x30 x 15kg

Leg press calf raises: 3x12 4:0:1:0
1x12 x 120kg
1x8 x 120kg
1x12 x 110kg

Leg press close stance: 3x30
2x30 90 ouo x 140kg
1x30 x 120kg

Leg press wide stance: 3×50
2x50 x 110kg
1x40 x 110kg

GIANT SET X3
A1 back squat x8-12
A2 leg press (any stance) x8-2
A3 bodyweight squats to failure +10 partial

Set 1
A1 12x60kg
A2 12x160kg
A3 30+10 partial

Set 2
A1 12x60kg
A2 12x160kg
A3 20 + 10 partial

Set 3
A1 12x60kg
A2 12x160kg
A3 15 + 10 partial
 
29/04/16

Chest & Arms
Auto Regulation & Cell Swelling:

Flat DB: aim 3x8-12
2x12 x 30kg
1x11 x 30kg

Incline hammer strength: aim 3x20-30
2x30 x 20kg
1x30 x 17.5kg

Chest flyes (hit upper chest - find his area very weak.... I was right!!! Got serious chest pump tho!!! Felt great :D):
aim 3x30-50
1 × 30 x 10kg
2x50 x 5kg

Preacher Curls: 3x8-12
1x10 x 35kg
2x12 x 32.5kg

Supinated curls: 3x20-30
2 x 30 x 12.5kg
1x30 x 10kg

Single arm cable curl: 3×30-50
3x50 x 10kg

Seated BB Tricep press: 3x8-12
3x8 x 40kg
2x12 x 35kg

Rope Pushdowns: 3x20-30
1x30 x 30kg
2x30 x 20kg

Single arm overhand tricep pushdowns:
3 x 30-50
3 × 50 × 10kg

Cable crunches: 8x20
8 x 20 x 77kg
 
30/04/16
Back and Shoulders
Auto Regulation & Cell Swelling
Rows: aim 3x12
65kg 2 x 12
60kg 1 x 12

Pull ups: (3×15)
11 x 5kg
9 x 5kg
10 x 2.5kg

Bent over DB rows:
3x30 x 12.5kg

Close grip lat pulldowns: aim 3x 30/50
1x50 x 105lbs
2x50 x 100lbs

DB rear delt raise: aim 3x 8/12
2x12 x 7.5kg
1x12 x 5kg

Upright row: aim 5x15
5×15 × 25kg

Lat raise: aim 3x 20/30
1×30 × 7.5kg
2x30 x 5kg

DB shoulder press: 3x50
1x35 x 17.5kg
2x50 x 15kg

GIANT SET
A1 cable rows x12
A2 lat raises x12
A3 wide grip pulldowns failure +10 partial

A1 12x65kg
A2 12 x 5kg
A3 12 x 70kg + 10 partial

Find myself frequently running out of time for my work outs in the last week,, which is reeeeaaaally pissing me off!!! Going to have tighten everything up. Less rest more intensity.... More gainz
 
Cardio & lipolytic day

2hrs LISS - cycling

Some updates on this cycle so far:

Strength increasing noticeably and steadily - every session.

Endurance - much improved

Mood - Always positive. Although im finding myself getting slightly irritated at things which I would have let slide before??

Sides:
LETHARGY..... Which to be fair is what I think is the cause of the above.
I'm exhausted all the time.
Using dermacrine as a test base and it appears to be doing f88k all!!!
I sleep for a solid 6.5hrs every night - same as always. And with the supps I'm taking I'm sleeping more deeper too.
However I'm waking up constantly more fatigued every day.
It's becoming impossible to drag myself out of bed.
If I wasn't so highly self motivated to achieve I'd probably just at sit at home and say f88k the gym!!!
Pre workouts are 100% helping but it's hitting the point where I'm going to need meth to power through these workouts ???
No other noticeable sides to date which I have to say I'm verrrrry happy with.
Actually that's not entirely true - my libido is through the f88king roof!!!!!
Which is driving me insane (probably increasing irritation ??)
My girlfriend lives in a different country and jacking off 10× a day isint an option - although it would be a great solution ?? hahaha

Loving this cycle and the coaching I'm gettin is really making a HUUUUUUUUUGE difference.
The difference in my progress compared to when I've training and cycled supps om my own in the past, is incredible.

Big thank you to BeastFitness for everything so far ????
 
Just a couple quick update photos
I've never had an impressive back, but it's starting to come along nicely - waist is tapering down slightly too ??? delighted with my progress ?
1st photo 25/03
2nd photo 29/04
 

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Side view pics too - definitely looking chunkier ??? but also my postures improved a lot so my waist looks leaner and my chest a little fuller on top :)
Once again thanks BeastFitness ?
1st photo 25/03
2nd photo 29/04
 

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Definitely headed in the right direction! Consistency over time adds up man!
 
Thanks dude,, busting ass!!!!!!
 
unreal89 said:
Keep it up man
Click to expand...

Thanks dude, feeling a lot stronger and far fuller than ever before. A lot of people are commenting on my size increase in the last week or so - it's hard to notice it myself but I've blown up a good deal, especially since I held steady at 155lbs from the of 18 - 23!!
 
Bacl log - 1/05
Legs power and strength:

Back BB squat: aim 3x6 RPE 8
3x6 x 130kg

Deadlifts: aim 3x6 RPE 8
1x3 x 130kg - my grip gave out here :(
1x6 x 125kg
2x6 x 120kg

Standing calf rasies: aim 4x8 RPE 8
4x8 x 127.5kg

Seated calf raises: aim 4x8 RPE 8
4x8 x 60kg

Leg press: 5x8 tempo 2:2:2:2
4x8 x 220kg
1x8 x 200kg

GIANT SET
3 total sets following rep schemes
A1. High Bar Back Squats: 8-12 reps
A2. DB SLDL: 12-15 reps
A3. Bodyweight Lunges:
To mechanical failure + 10 partials

Set 1
A1 - 12 x 105kg
A2 - 15 x 20kg
A3 - 27 + 10 partial

Set 2
A1 - 9 x 105kg
A2 - 15 x 20kg
A3 - 25 + 10 partial

Set 3
A1 - 12 x 95kg
A2 - 15 x 20kg
A3 - 20 + 10 partial

Side cable crunches: aim 4x15 paused set
4x15 x 60kg
 
Back log - 4/05

Felt kind of sick going into training today - it showed when I was lifting - strength was dowm slightly from last week :(

Chest and arms strength & power

Flat Bench: 4x6 RPE 8
1x4 x 75kg
2x6 x 70kg
1x5 x 70kg

Incline DB press: 3x6 RPE 8
2x6 x 65lbs
1x5 x 65lbs

Weighted dips: 3x6-8 tempo 2:2:2:2
1x8 x 12.5kg
1x7 x 12.5kg
1x6 x 12.5kg

Tricep Rope Pushdowns:
4x8 tempo 2:2:2:2
1x8 x 50kg
3x8 x 45kg

Overhead DB tricep press:
3x8 tempo 2:2:2:2
2x8 x 60lbs
1x6 x 65lbs


Alt DB curls: 4x8 tempo 2:2:2:2
1x8 x 20kg
1x6 x 20kg
2x8 x 17.5kg

BB curls: 3x8 tempo 2:2:2:2
2x8 x 35kg
1x8 x 30kg

SUPER SET: X4
Cable pushdown 1x8-12
Cable curl 1x8-12
Dips mechanical failure +10partial

1
Pressdowns 70kg x 10
Curls 64kg x 9
Dips x16 +10partial

2
Pressdowns 64kg x 11
Curls 57kg x 12
Dips x16 + 10partial

3
Pressdowns 57k x 12
Curls 50kg x 12
Dips 8 +10 partial

4
Pressdowns 57kg x 12
Curls 50kg x 13
Dips 7 + 10 partial
 
Back and shoulder strength and power:
Felt incredibly sick at the start of this session :(

Barbell shoulder press: aim 4x8 RPE 8
1x4 x 50kg
1x7 x 45kg
1x8 x 42.5kg
1x8 x 40kg

Tbar row: aim 4x6 RPE 8
3x6 x 57.5kg
1x6 x 55kg

DB lat raises: 4x6 RPE 8
1x5 x 12.5kg
3x6 x 10kg

Weighted pull ups: aim 4x4-8 tempo 2:2:2:2
1x8 x 7.5kg
1x6 x 7.5kg
2x5 x 7.5kg

BB shrugs: aim 4x6-8 tempo 2:2:2:2
Forgot about these completely :/ f88k sake!!!!!!

Wide grip pulldowns (started going wide as possible so - had to lower the weight :-P): aim 3x6-8 tempo 2:2:2:2
1x6 x 70kg
2x8 x 65kg

Rear Delt fly pec deck: 3×8 tempo 2:2:2:2
1x8 x 50kg
1x8 x 40kg
1x7 x 40kg
GIANT SET X4
A1 Any grip pull ups 8-12
A2 DB rear delt flyes 12-15
A3 overhand BB rows - failure + 10 partial

1
A1 shoulder width x9
A2 15x 3.5kg
A3 15 x 45kg + 10 partial

2
A1 shoulder width x8
A2 15 x 3.5kg
A3 12 x 45kg +10 partial

3
A1 shoulder width x7
A2 15 x 3.5kg
A3 10 x 45kg +10 partial

4
A1 shoulder width x6
A2 15 x 3.5kg
A3 10 + 10 partial

Bench reverse crunches: aim 6×12
3x12 x 10kg
3x12 x 7.5kg
 
How you liking the giant sets?
 
Loving all of it dude ???
Giant sets are kicking my ass ???
 
Shaner091 said:
Loving all of it dude ������
Giant sets are kicking my ass ������
Click to expand...

Good!

Sh*ts about to get real in a few weeks ;)
 
?????
 
Back log - 6/05

Legs cell swelling and auto regulation:

Front squat: 3x12 RPE8
3x12 x 65kg

Romanian deadlift: 3x8-12 RPE8
1x12 x 85kg
1x10 x 85kg
1x6 x 75kg
Holy f88kin backpumps!! :/ came close to having to stop at the 2nd set :(
More taurine!!!!

Extensions: 3x30
1x30 x 52.5kg
1x25 x 52.5kg
1x40 x 45kg

Curls: 3x30
3x30 x 52.5kg

Seated calf raises: 4x30
4x30 x 20kg

Leg press calf raises: 3x12 4:0:1:0
1x8 x 130kg
1x12 x 120kg
1x9 x 120kg

Leg press close stance: 3x30
3x30 x 160kg

Leg press wide stance: 3×50
2x50 x 120kg
1x50 x 115kg

No Giant set today ???

Was getting iver the last of my stomach bug, or whatever it's was. By the time I was finished the first section I was crippled - couldn't face squatting again - it would have been messy ??????
 
Back log 7/05

Chest & Arms
Auto Regulation & Cell Swelling:

Flat DB: aim 3x8-12
1x8 x 32.5kg
1x10 x 30kg
1x11 x 30kg

Incline hammer strength: aim 3x20-30
2x30 x 25kg
1x31 x 22.5kg

Chest flyes:
Getting great pump on inner chest :D
aim 3x30-50
3 × 50 x 10kg

Preacher Curls: 3x8-12
1x12 x 45kg
1x9 x 45kg
1x10 x 45kg

Supinated curls: 3x20-30
2 x 30 x 15kg
1x30 x 12.5kg

Single arm cable curl: 3×30-50
1x45 x 15kg
1x35 x 15kg
1x50 x 10kg

Seated Cambered Bar Tricep Press: 3x8-12
2x12 x 37.5kg
1x13 x 37.5kg

Rope Pushdowns: 3x20-30
1x30 x 35kg
2 x30 x 30kg

Single arm overhand tricep pushdowns:
3 x 30-50
1 × 45 x 15kg
1 x 40 x 15kg
1 x 35 x 15kg

GIANT SET X4
A1 smith incline x8-12
A2 BB curls x12-15
A3 dips to failure + 10 partial

1
A1 8 x 45kg
A2 12 x 25kg
A3 9 + 10 partial

2
A1 9 x 35kg
A2 12 x 25kg
A3 8 + 8 partial

3
A1 12 x 25kg
A2 12 x 25kg
A3 8 + 7 partial

4
A1 12 x 25kg
A2 12 x 25kg
A3 8 + 7 partial

Cable crunches: 8x20
3 × 20 × 84kg
5 x 20 x 77kg

Now that session felt awesome. Took over 2hrs in total - thats with taking less rest between sets. BeastFitness, you sure know how f88k a dude up ???
 
LISS day today - nothing overly exciting - 2 hours on stationary bike.

2 hours allowed me to get a lot of work done though so can't complain :)

Also I've been trying to get more intellegent with my weight progressions. the idea is to, increase reps or lift more weight, each session.
Not necessarily lift heavier weight each session.

So BeastFitness, correct me if I'm wrong, but check out the below example;
Week 1:
Bicep curls 3 x12
2x12 x 30kg
1x12 x 25kg
= 1200kg moved in total

Obvious progression for week 2 -
do 1st set at 35kg instead, right??

Well I've been finding that sometimes I can't complete the required reps to result in moving the same poundage as previous weeks. Example;

Week 2 going heavier:
1x8 x 40kg
1x10 x 35kg
1x12 x 30kg
=1030kg moved in total

It's tougher, looks like a progression, but it's actually less?!

So am I right in trying to calculate the poundage moved for each exercise and increase on it and the most intellegent way, instead of just trying to lift heavier for the sake of it??
 
The biggest goal is to always focus on creating TENSION with the maximum poundage within the desired rep range. Once you hit the max sets with the max reps, then increase…overtime that progressive overload leads to growth
 
So I should aim to lift heavier while still contracting as hard as possible??
Harder and heavier is the goal so ?
Is there any benefit in the way I did it last week - like the example above??
 
Shaner091 said:
So I should aim to lift heavier while still contracting as hard as possible??
Harder and heavier is the goal so ��
Is there any benefit in the way I did it last week - like the example above??
Click to expand...

There's benefits to everything brother ;)

But we want long term progression which means over time, you WILL add weight to the bar BUT you also need to be able to actually contract properly and work within a variety of rep ranges
 
Got it ??????
 
Legs power and strength:

Back BB squat: aim 3x6 RPE 8
2x6 x 140kg
1x6 x 120kg - got much deeper into the squat

Deadlifts: aim 3x6 RPE 8
1x5 x 130kg
1x4 x 130kg
1x2 x 125kg - grip gave out again
+ 4x20kg

Standing calf rasies: aim 4x8 RPE 8
4x8 x 135kg

Seated calf raises: aim 4x8 RPE 8
4x8 x 62.5kg

Leg press: 5x8 tempo 2:2:2:2
1x7 x 240kg
Technique was poor - decided to lower the weights a good bit and focus on my technique - been noticing it slipping a little
1x8 x 200kg
3x180kg - much better pump in my legs
Tempo has better rhythm too.

GIANT SET X4
A1. High Bar Back Squats: 8-12 reps
A2. DB SLDL: 12-15 reps
A3. Bodyweight Lunges: mech fail + 10 partial

Set 1
A1 - 12 x 80kg
A2 - 15 x 22.5kg
A3 - 35 + 10 partial

Set 2
A1 - 12 x 80kg
A2 - 15 x 22.5kg
A3 - 27 + 10 partial

Set 3
A1 - 12 x 80kg
A2 - 15 x 22.5kg
A3 - 20 + 10 partial

Set 4
A1 - 12 x 80kg
A2 - 12 × 22.5kg
A3 - 18 + 10 partial

Side cable crunches: aim 4x15 paused set
4x15 x 65kg
 
Partials feeling good? :)
 
Partials are a nightmare ??? finding the partial dips absolute torture!!! Making great gains tho ?
Looking forward to my body comp analysis this Friday,, be intersting to see the decrease in body fat since we changed things up ?
 
Back log: 11/05/16

Chest and arms strength & power

Flat Bench: 4x6 RPE 8
1x4 x 75kg
2x6 x 70kg
1x5 x 70kg

Incline DB press: 3x6 RPE 8
1x3 x 65lbs
1x5 x 60lbs + 1x4 x 60lbs

Weighted dips: 3x6-8 tempo 2:2:2:2
1x8 x 12.5kg
1x7 x 12.5kg
1x6 x 12.5kg

Tricep Rope Pushdowns:
4x8 tempo 2:2:2:2
1x8 x 55kg
1x8 x 50kg
2x8 x 45kg
Overhead DB tricep press:
3x8 tempo 2:2:2:2
3x8 x 60lbs

Alt DB curls: 4x6-8 tempo 2:2:2:2
1x6 x 22.5kg
1x6 x 20kg
2x8 x 17.5kg

BB curls: 3x8 tempo 2:2:2:2
1x8 x 35kg
1x7 x 35kg
1x7 x 35kg

SUPER SET: X4
Cable pushdown 1x8-12
Cable curl 1x8-12
Dips mechanical failure +10partial

1
Pressdowns 70kg x 10
Curls 65kg x 11
Dips x16 +10partial

2
Pressdowns 65kg x 11
Curls 65kg x 9
Dips x13 + 10partial

3
Pressdowns 65kg x 11
Curls 60kg x 11
Dips 8 +8 partial

4
Pressdowns 55kg x 10
Curls 55kg x 12
Dips 7 + 8 partial
 
Back log: 12/05/16

Back and shoulder strength and power:
Felt incredibly sick at the start of this session - stomach cramps been going on for 7/8 days,, really affecting my workouts

Barbell shoulder press: aim 4x8 RPE 8
1x5 x 47.5kg
1x6 x 45kg
1x7 x 42.5kg
1x7 x 40kg

Tbar row: aim 4x6 RPE 8
3x6 x 60kg
1x6 x 57.5kg

DB lat raises: 4x6 RPE 8
1x8 x 12.5kg
1x7 x 12.5kg
2x8 x 10kg

Weighted pull ups: aim 4x4-8 tempo 2:2:2:2
1x7 x 7.5kg
1x5 x 7.5kg
1x4 x 7.5kg
1x5 x 7.5kg

BB shrugs: aim 4x6-8 tempo 2:2:2:2
1x8 x 50kg
3x8 x 60kg

Wide grip pulldowns: aim 3x6-8 tempo 2:2:2:2
1x8 x 70kg
1x8 x 60kg
1x8 x 50kg
Lowered the weight to focus better on the lats and tempo - it did the job because they wer popping after ?

Rear Delt fly pec deck: 3×8 tempo 2:2:2:2
1x8 x 40kg
2x8 x 30kg

GIANT SET X4
A1 Any grip pull ups 8-12
A2 DB rear delt flyes 12-15
A3 overhand BB rows - failure + 10 partial

1
A1 wide as possible x7
A2 15x5kg
A3 10x50kg + 10 partial

2
A1 shoulder width x6
A2 15x5kg
A3 10x40kg +10 partial

3
A1 shoulder width x5
A2 15x5kg
A3 10x35kg +10 partial

4
A1 shoulder width x5
A2 15x5kg
A3 10x35kg+ 10 partial

Bench reverse crunches: aim 6×12
1x12 x 12.5kg
1x10 x 12.5kg
1x12 x 10kg
1x10 x 10kg
1x9 x 10kg
1x12 x 10kg
 
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