my journey

darrenG10

darrenG10

Well-known member
Kompany4 said:
Did you jump on the dnp daz? Or have I imagined that.
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I did thank god it’s over Saturday last pill felt extremely hot no sweat just heat very lethargic but did 400 then 500 it was absolutely worth it though low dose 100-200 is far better you can still train hard with just a mild heat
 
darrenG10

darrenG10

Well-known member
MONDAY

QUAD ABDUCTOR ADDUCTOR
Leg press 2x20 300kg
Squat superset 10-8 120-160kg
wide stance leg press 3x15 250kg
1 leg press 2x15 100kg
2 leg curl 3x20 73kg
1 leg 3x15 25kg
lunges 2 sets 50kg



standing hamstring 3x12 45kg
Lying ham 3x20 50-64-64kg
Stiff db 3x15 50kg

Abductor 3x10 100kg
Adductor 3x10 73-2x-100kg

calves seated 3x12 110kg
1 leg 3x15 50kg

1 hour morning cardio was brutal today down another 1 pound 5 pounds too get off then see from here
 
L

le140878

Member
darrenG10 said:
TUSEDAY
BACK TRAPS TRICEP
pulldown plated 3x10 150kg
Plated row 3x10 170kg
seated row 3x12 105kg
superset rope 3x12 22kg
pulldown front 3x10-8 79kg
superset behind 10
1 arm high cable 3x10 35kg
Pullover 3x15 20kg
hypers 2x15 60kg

TRAPS
Bb shrug front 3x12 140-2x180
Plate shrug 3x10 120kg
cable squeeze 3x15 64kg

TRICEP
rope pushdown 3x10 50kg
superset 1 arm pushdown 27kg
1 arm rope 3x10 18kg
superset reverse 1 arm pushdown 18kg
1 arm behind cable 4x10 23kg
1 arm skull db 3x10 14kg

1 hour cardio morning

Great session back very pumped I took out racks for now
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Pushing some big numbers there buddy. Nice 👌
 
A

ash123

Member
your legs look awesome like they are made from stone! personally don't like the really really huge look, your big but you still look functionally strong and mobile that would be my goal to have legs like that
 
darrenG10

darrenG10

Well-known member
TUESDAY

CHEST DELTS
decline bb 2x8-10 140-160kg 5 drops
High incline plate 3x8 80kg
plate press 3x10-8 120-2x160kg
machine press lower 3x12 66-73-73kg
machine high 3x8 73kg
fly cable 3x12 31-41-41kg
lower cable fly 3x12 18kg
pullover 3x12 26kg


rear delt bent over cable 3x12 27kg
rear delt db chest on seat 3x10 20kg
side raise db 3x10 20kg
front rope 3x12 17.5kg
Db side on seat 3x8 14kg

1 hour morning cardio
 
darrenG10

darrenG10

Well-known member
WEDNESDAY
Bicep tricep forearm
TRICEP
rope pushdown 3x12 50kg
1 arm rope 3x10 27kg
reverse 3x8 27kg
skull cable 3x10 23kg
skull db behind 3x10 30kg
incline smith 3x8-10 80-120
Pushdown 2x15 73kg

BICEP
curl easy bar 3x-15 30kg
Incline db 3x8 18kg
preacher 3x10 25kg
hammer 3x10 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
THURSDAY

BACK TRAPS
seated row 3x10 105kg
superset rope 3x10 22kg
pulldown front 2x10 65kg
behind 3x12 65kg
1 arm seated row 3x10 50kg
db row 3x12-10 50kg
bb row 2x10-8 160-180kg
row middle chest 3x12 50kg
Hypers 3x20 20kg
rack pull rest pause 1x8 210kg drops



TRAPS
Plate shrug 3x12 120kg
Plate shrug high 3x12 120kg
db shrug 50kg 2x15 50kg

1 hour morning cardio
Legs are burning so might take few days of cardio let my legs recover changed back exercises db row but bringing it right up added bb row back in will probably add a t bar too just as the plated stuff loading all the weight feel it’s now maxed for me and not doing much plus gave me mild bicep tendinitis
 
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Functional Fitness

Functional Fitness

Well-known member
You're the 2nd guy this week posting numbers of 160-180kg on bb rows but that weight is blowing my mind so I have to ask this question.
Is your torso almost parallel to the floor when you bb row or are you up in the 45 degree range with sloppy form jerking/bouncing the weight up for cheat reps, almost like a shrug?

When I do bb rows my back is almost flat/parallel to the floor and my form is very strict to fully engage the lats with full ROM and peak contraction but 100kg for reps is quite challenging so 160-180 amazes me. My spine would literally snap using that weight with a flat back and strict form.
 
darrenG10

darrenG10

Well-known member
Functional Fitness said:
You're the 2nd guy this week posting numbers of 160-180kg on bb rows but that weight is blowing my mind so I have to ask this question.
Is your torso almost parallel to the floor when you bb row or are you up in the 45 degree range with sloppy form jerking/bouncing the weight up for cheat reps, almost like a shrug?

When I do bb rows my back is almost flat/parallel to the floor and my form is very strict to fully engage the lats with full ROM and peak contraction but 100kg for reps is quite challenging so 160-180 amazes me. My spine would literally snap using that weight with a flat back and strict form.
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It’s bent over leaning forward slow no leg drive like you normally see locked in try hold the rep even though that’s not ideal too do at all I used too do it upright like Dorian and done 240kg but sloppy. I’ve rowed 180kg since 2014 but Dorian style nothing special or new
 
A

ash123

Member
darrenG10 said:
It’s bent over leaning forward slow no leg drive like you normally see locked in try hold the rep even though that’s not ideal too do at all I used too do it upright like Dorian and done 240kg but sloppy. I’ve rowed 180kg since 2014 but Dorian style nothing special or new
Click to expand...
If you like training forearms have a look at captain crush hand grippers if you aren't already aware of them I used to do a lot of grip work the highest i got to was a no2, plenty of info on youtube
 
Functional Fitness

Functional Fitness

Well-known member
darrenG10 said:
It’s bent over leaning forward slow no leg drive like you normally see locked in try hold the rep even though that’s not ideal too do at all I used too do it upright like Dorian and done 240kg but sloppy. I’ve rowed 180kg since 2014 but Dorian style nothing special or new
Click to expand...

I personally think a deeper torso bend with a lighter weight and more focus on bringing the elbows together for a contraction and static hold is more stimulating for back growth (especially thickness).
That might just be due to my bodytype and flexiblilty though so I'm not criticising what you're doing mate.
 
darrenG10

darrenG10

Well-known member
ash123 said:
If you like training forearms have a look at captain crush hand grippers if you aren't already aware of them I used to do a lot of grip work the highest i got to was a no2, plenty of info on youtube
Click to expand...
Thanks brother I will look them up I love forearm training lol I used too do barbell standing forearm curl behind
 
darrenG10

darrenG10

Well-known member
Functional Fitness said:
I personally think a deeper torso bend with a lighter weight and more focus on bringing the elbows together for a contraction and static hold is more stimulating for back growth (especially thickness).
That might just be due to my bodytype and flexiblilty though so I'm not criticising what you're doing mate.
Click to expand...
Yeah definitely I probably will lighten the weight 160 felt good 180 bit heavy if im honest it could have been not perfect as nobody looking over me we think it’s ideal but if someone was looking it be better
 
darrenG10

darrenG10

Well-known member
FRIDAY
hamstring abductor adductor calves

standing hamstring curl 4x12 25-32-39-39kg
seated hamstring curl 4x10-6 73-86-100-113
lying hamstring curl 3x12 50kg
1 leg 2x12 32kg
High leg press 3x15 100kg 10 sec rest
still leg db 2x15 50kg
Hip thrust 3x10 140kg
Abductor 3x10-12 100kg
adductor 3x10 100kg

Calves seated 3x12 120kg
1 leg 3x20 30kg

1 hour morning cardio
 
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