my journey

darrenG10

darrenG10

Well-known member
MONDAY
BACK TRICEP
pulldown plated 3x10-8 210-230-230kg
Plated row 2x8 200kg
seated row 3x12 86kg
superset rope 3x12 20kg
pulldown front 3x12-8 85kg
superset behind 10-8
1 arm seated row 3x12 25-45kg

Tricep
rope pushdown 3x10 50kg
arm pushdown 1 arm 3x8 27kg
1 arm rope reverse 3x10 32kg
1 arm pushdown 18kg
1 arm behind cable 4x10 23-27-32kg
1 arm skull db 3x10 14-20kg

1 hour morning cardio had to stop as cramping bad added clen worst idea everything cramping up
 
T

Thecoms

Active member
darrenG10 said:
FRIDAY

QUAD ABDUCTOR ADDUCTOR
Leg press 3x20 340-340-340-400kg
wide stance leg press 3x20 250kg
1 leg press 3x20 100-140-140-160kg
smith squat 2x10 120-160kg
2 leg curl 3x15 73-79-86kg
1 leg 3x15 25kg
hack 2x15 80-90kg drop set
lunges 3 sets 40kg



standing hamstring 3x12 32-39-45kg
Lying ham 3x20 50kg
Db in between legs 3x15 50kg



Abductor 3x10 100kg
Adductor 3x10 100kg

calves seated 3x15 100kg
One leg 3x10 50kg

1 hour morning cardio

Brutal session but loved it
Because of my volume I’ve pushed my carbs up over 500g today this still puts me in a deficit and going lower I feel hypo all day faint so for now foods Around 3800 calories and will keep it here for now

Macro today
412g protein
558g carbohydrates
67g fats
38g fibre
Click to expand...
What do the wide stance leg press hit ?
Cheers
 
darrenG10

darrenG10

Well-known member
TUESDAY

CHEST DELTS BICEP
decline bb 2x8-10 140-160kg 6 drops
plate press 3x8 120-160kg
high incline plated 3x10-8 100-110-110kg
machine press lower 3x15 66-73-73kg
machine high 3x8 66kg
fly cable middle 3x12 18kg
lower cable fly 3x12 18kg
pullover 3x12 26kg


rear delt cable bent over 3x15 23kg
side cable 3x12 9-14-18kg
front rope 3x12 27-32-32
Db side chest on seat 3x12 14kg



standing bicep curl 3x10 45kg
standing db curl 3x8 14kg
bicep curl on seat 3x10 14-18-18kg
hammer curl 3x12-10 32-2x50g

1 hour morning cardio no cramps no clen.
 
darrenG10

darrenG10

Well-known member
WEDNESDAY

hamstring abductor adductor calves
standing hamstring curl 3x12 25kg
seated hamstring curl 3x10 73kg
lying hamstring curl 3x12-8 73-91-91kg
1 leg 3x10 32kg
still leg plated 3x12 95-130-130kg

Abductor 3x10-12 73-86-100–100
adductor 3x12 100kg

Calves seated 5x12 80–80-80-2x100
1 leg 3x15 40kg

1 hour morning cardio
 
Jayne Scott

Jayne Scott

Member
darrenG10 said:
WEDNESDAY

hamstring abductor adductor calves
standing hamstring curl 3x12 25kg
seated hamstring curl 3x10 73kg
lying hamstring curl 3x12-8 73-91-91kg
1 leg 3x10 32kg
still leg plated 3x12 95-130-130kg

Abductor 3x10-12 73-86-100–100
adductor 3x12 100kg

Calves seated 5x12 80–80-80-2x100
1 leg 3x15 40kg

1 hour morning cardio
Click to expand...
My challenge is cramping hammies...the 60 minute cardio is not bad though
 
darrenG10

darrenG10

Well-known member
THURSDAY

Bicep tricep forearm
TRICEP
rope pushdown 3x12 50-73-
1 arm rope 3x10 27-32kg
reverse 3x12 23-27kg
skull cable 3x10 32kg
skull db behind 2x8 18-20kg
incline smith 3x8-10 80-120
Pushdown 2x15 73kg


BICEP
curl easy bar 3x-15 35kg
Incline db 4x10 14-18-18-18
preacher 3x10 25kg
hammer 3x12 30kg

FOREARM
cable curl 3x15 73kg
dumbbell reverse curl 3x12 35kg
reverse forearm curl 3x12 35kg

1 hour morning cardio
 
darrenG10

darrenG10

Well-known member
FRIDAY

QUAD ABDUCTOR ADDUCTOR
Leg press 2x15 410kg
wide stance leg press 3x20 250kg
1 leg press 3x20 100kg
smith squat 2x10 160-180kg drop
2 leg curl 3x15 73kg
1 leg 3x15 25kg
lunges 2 sets 40kg

standing hamstring 3x12 45kg
Lying ham 3x20 50kg
Stiff bb 3x15 140kg



Abductor 3x12 73kg
Adductor 3x12 73kg

calves seated 3x15 110kg

1 hour morning cardio
 
darrenG10

darrenG10

Well-known member
SATURDAY

SHOULDER CHEST
smith behind 3x8-10 80-100-120kg 6
smith front 3x10 80-1x100kg
plate press 2x8 80-120kg
cable rear delt cable 3x12-10 23-32-32kg
cable rear delt 3x12 14-18-18kg
db seated rear 3x12 20kg
rear delt machine 3x12 52kg
side raise db 3x10 16kg
upright row bar 3x10 45kg
front raise db 3x10 20kg

Chest
high incline press 3x8 100-120-120
machine press 3x10 86kg
machine high press 3x10 66kg
Middle middle 3x12 18kg
Flat fly 3x15 20kg

1 hour morning cardio
 
darrenG10

darrenG10

Well-known member
Energy dipped today but now the pushing through happens too get skinpaper thin need lower back bicep glutes too come in more. Got a bottle of dnp still now that I will be adding low dosage and everything else the same 2 weeks run with albuterol 8mg yohmbine dnp will be 200mg it’s very underdosed stuff but better that way I won’t be so sweaty or feel crap just another we boost in metabolic rate. Also might bump t3 50 to 75 but undecided yet that’s the max I’d push but it feels good at 50mcg

My goal is to be ready by mid of next month then can play around with food and fill out and even grow somewhat as I’ve got the plan nailed for that.
 
Functional Fitness

Functional Fitness

Well-known member
I'm reading this thread daily with great interest and respect Daz but obviously I'm not going to comment mate in a critical style.
 
darrenG10

darrenG10

Well-known member
Further update added clen and taurine no cramps did 70 min cardio then fasted until 2pm looking in the mirror depleted beyond belief so I’ve now decided a high carb day not junk purely low fat mod protein high carbs will hit 1000gram using insulin. My hunger is very low but I’m noticing hands feet are freezing yesterday felt it again no hunger but I’m needing too force it so I don’t get stuck in a hole and regress too much and no be able too train hard
 
Functional Fitness

Functional Fitness

Well-known member
It sounds like you've definitely decided to compete this year mate?
 
You must log in or register to reply here.
Top