tbdaforever
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Whats up everyone,
Ill make this post an intro post. I've been seriously training since 2021, hypertorphy training only. Took a while to get everything dialed in but once I did, I decided I wanted to start competing. Sitting at 10 weeks out right now and 186 lbs. Won't go into gear use since it looks like majority here isn't into gear talk. Training is Chest/Tris, Back/Traps, rest Shoulders/Bis, Legs rest repeat, abs are done one training day and calves the other.
Photos in order are end of last bulk, 5 weeks ago, and Sundays check in
Shoulder/Bis
Giant set
Seated DB Lateral Raises - 15 reps
Seated DB Front Lateral Reaises - 15 reps
Seated Bent over Rear Delt - 20 reps
3 sets
27.5 lbs
Incline Smith Shoulder Press
215 lbs x7
165 lbs x15
Cuffed Cable Lateral Raises
5 sets of 15 use the same weight for all sets first set is kinda light last set impossible
50 lbs set 1
40 lbs remaining sets
Incline Bench Rear Delt Swings
2 sets of 50 50 lbs
Cable curls facing away from machine (weight per hand)
37.5 lbs x14
32.5 lbs x15
30 lbs x15
EZ Bar Cable 21s
3 sets x90 lbs
Hammer Strength Preacher Curl
140 lbs x9
110 lbs x16
95 lbs x15
Ill make this post an intro post. I've been seriously training since 2021, hypertorphy training only. Took a while to get everything dialed in but once I did, I decided I wanted to start competing. Sitting at 10 weeks out right now and 186 lbs. Won't go into gear use since it looks like majority here isn't into gear talk. Training is Chest/Tris, Back/Traps, rest Shoulders/Bis, Legs rest repeat, abs are done one training day and calves the other.
Photos in order are end of last bulk, 5 weeks ago, and Sundays check in
Shoulder/Bis
Giant set
Seated DB Lateral Raises - 15 reps
Seated DB Front Lateral Reaises - 15 reps
Seated Bent over Rear Delt - 20 reps
3 sets
27.5 lbs
Incline Smith Shoulder Press
215 lbs x7
165 lbs x15
Cuffed Cable Lateral Raises
5 sets of 15 use the same weight for all sets first set is kinda light last set impossible
50 lbs set 1
40 lbs remaining sets
Incline Bench Rear Delt Swings
2 sets of 50 50 lbs
Cable curls facing away from machine (weight per hand)
37.5 lbs x14
32.5 lbs x15
30 lbs x15
EZ Bar Cable 21s
3 sets x90 lbs
Hammer Strength Preacher Curl
140 lbs x9
110 lbs x16
95 lbs x15