my journey

darrenG10

darrenG10

Well-known member
FRIDAY

HAMSTRING ABD-ADD GLUTE QUAD
HAMSTRING
seated ham forward 4x15 66-73kg
lying hamstring curl 4x12 50kg
standing hamstring 3x15 32kg
high leg press 3x20 200kg
stiff 3x20 42kg
db between leg 3x15 50kg
abductor 4x20-15 73-73-86-100kg
adductor 4x20 73kg



QUAD
leg curl 4x20 66kg
smith squat 3x12 120-160-200kg
lunges 2x50kg
glute bridge 3x20 80kg


calves
4x20 80kg

Great session legs are fried
 
darrenG10

darrenG10

Well-known member
SATURDAY
CHEST SHOULDER BICEP

CHEST
decline db press 3x12 50kg
decline db fly 3x10 32-40-40kg
machine press high 3x12 73kg
plated incline 3x8 120-140-160kg

warm up side into rear delt db
rear delt db bent over 3x20 32kg
rear delt cable high 3x15 18kg
db chest on seat side raise 3x12 12kg
plate press 3x12 80-120kg
upright row v bar 3x15 30-37kg
front raise cable superset^3x15 7.5kg
machine rear delt 3x15 73kg


decline db curl 3x12 16kg
preacher curl 4x12 50kg
cable curl 3x12 10kg
super pulldown curl hands up
hammer curl db inside chest 3x12 40kg
seated hammer 3x12 16-18-20kg

Another unbelievable session will keep progressing on weight now as I’m feeling strong but reps always first and never to complete failure should start lifting big numbers soon and getting huge
 
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darrenG10

darrenG10

Well-known member
MONDAY

BACK TRAPS FOREARM TRICEP

BACK
pullup machine 4x15
meadow row 1 arm 3x12-10 65-80-105kg
t bar row 3x12 105-130-130lg
bb row wide 3x12 100-140-160kg
high cable row 3x12 45g
seated row middle 3x12 79kg
behind pulldown 3x12 75-85-85kg
hypers 3x12 plate 25kg



TRAPS
Plate shrug forward 3x12 130kg
Plate shrug high 3x12 130kg



FOREARM
reverse curl 4x15 35kg
cable curl 4x15 23kg



TRICEP heavier stack
rope pushdown 3x12 25kg
1 arm rope 3x12 12.5kg
1 arm pushdown reverse 3x8 12.5kg
cable 1 arm skull 3x12 12.5kg
skull cable behind 3x12 32kg
pushdown v bar 3x15 30kg

Great session need to begin cardio again now asp but loving my sessions right now feel like my back is filling out found what works
 
darrenG10

darrenG10

Well-known member
TUESDAY

CHEST DELTS BICEP
warm up rotator cuff cable pump chest
flat plate press 3x12-10-8 160-200-220kg
decline bb press 3x8 140-150 7-100kg drops
high Incline db press 3x15-12 36-36-50kg
cable fly seated middle 4x12 18-23-27kg
fly cable seated lower 3x12 18kg
machine press 2x20 56kg



warm up side rest superset rear bent over
rear delt medows seat 3x20 20kg
rear delt cable high 3x15 10-12.5-12.5kg
side raise cable 3x12 10kg
front raise cable 3x12 10kg
plated shoulder press 3x12 80-100-100kg


standing db easy curl 3x12 30kg
bicep curl on seat 3x12 14kg
preacher curl curl machine 3x15 41kg
superset pulldown curl 12
hammer curl db 3x15 20kg
 
darrenG10

darrenG10

Well-known member
FRIDAY
HAMSTRING ABD-ADD GLUTE QUAD

HAMSTRING
seated ham forward 3x12 86-100-115kg 6 drop
seated ham back 4x15 66kg
lying hamstring curl 3x12 50kg
standing hamstring 3x15 18kg
high leg press 3x20 200-250-300kg
db between leg 3x12 50kg
stiff bb 3x20 80kg
abductor 4x20 73-86-86-86kg
adductor 4x15 73kg
glute bridge 3x20 120kg

QUAD
leg curl 4x20 45-66kg
front squat 3x8 80kg
lunges 2x50kg


calves
4x20 100kg
4x15 1leg 30kg

Front squat felt off
 
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darrenG10

darrenG10

Well-known member
THURSDAY

BACK CHEST TRICEP REAR DELT

BACK
assisted pull-ups machine 3x12
pulldown middle 4x10 75kg
pulldown 4x10 55kg
seated row 3x12 85kg
cable pullover 3x12 32kg
pulldown 1 arm 3x12-10 25-30-40kg





CHEST
decline bb press 3x10 120-140kg
incline plate 3x10 120-160kg
cable incline press 3x12 25-32kg
machine fly 3x12 79kg
incline cable fly 3x12 14kg
cable crossover 3x15 14kg





TRICEP

rope pushdown 3x15 41kg
reverse 3x12 23kg
1 arm rope 3x12 18-23-27kg 8
kickback cable 3x12 18kg
skull cable behind 3x10 23kg




TRAPS
cable shrug 3x20 25-40-52kg





DELTS
rear cable bent 3x12 10kg
rear delt high cable 3x12 10-12.5-15kg
machine rear hands side 4x12 45-52-66-73kg
 
darrenG10

darrenG10

Well-known member
BACK

pullup machine 3x15

meadow row 1 arm 3x15 60kg

t bar row 3x10 100-140kg

bb row wide 3x12-8 100kg-140-180kg

high cable row 3x10 50kg

pulldown front 3x10 65kg

behind pulldown 3x10 85kg

hypers 3x12 plate 25kg



TRAPS

Plate shrug forward 3x12 110-150-150kg

Plate shrug high 3x12 150kg



FOREARM

reverse curl 4x15 35kg

cable curl 4x15 23kg



TRICEP heavier stack

rope pushdown 3x12 41

1 arm pushdown reverse 3x10 12.5kg

cable 1 arm kickback 3x10 18kg

db behind 3x10 16-18-20kg

pushdown v bar 3x15 35-37-45kg
 
darrenG10

darrenG10

Well-known member
FRIDAY
QUAD ABDUCTOR ADDUCTOR
Leg press deep 4x15 200-250-300-350kg 8
wide stance leg press 3x20 250kg
1 leg press 2x20 50-70kg
smith squat 3x10 120-160-200kg drops
leg curl 3x20 52kg
1 leg curl 2x15 25kg

HAMSTRING
standing hamstring 3x20 39kg
lying ham 3x12 50kg
seated ham 3x15 66-79-86kg
Glute bridge 3x20 80kg 20 sec rest

Abductor 4x15 100kg
Adductor 4x15 73-86-100-100kg

calves seated lean foward 4x20-30 60kg

Brutal leg cramps wrist pain now too not sure why little niggle
 
darrenG10

darrenG10

Well-known member
Week of training complete
Slightly niggled my wrist with wide grip smith but hopefully nothing too bad still train through it double wrap it

Will get photos over next week need too shave gorilla mode or just keep it lol
 
darrenG10

darrenG10

Well-known member
Not tracking training today wrist still minor sprain but doubled wrapped should heal fast

Weight Sunday 296.6 should hit 300 this week not trying to push to much past this as it will be lot of fat gain but need back at 300 hard moving now and usual activity’s a struggle with back pumps cardio needed soon stretching 🙃
 
Functional Fitness

Functional Fitness

Well-known member
darrenG10 said:
hard moving now and usual activity’s a struggle with back pumps cardio needed soon stretching 🙃
Click to expand...

I can help you with plyometrics and flexibility mate but if you get pissed off I'll have to call the big lads in for protection 🤣
 
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