T Nation

All for the Pump

Leg workout completed Monday night. Was going to go in the morning but a poorly child lost me my slot before i had to go to work.

I was tired and lacking caffeine but it a good workout.

Ham curls
warm up sets then 4 x8
49kg x 12
56 x 10
63 x8
63 x8 drop set halving the weight twice

Squats - Explosive Style. These are feeling a little bit better form now but still my hip gives me a little jip on heavy sets (i think my left leg goes in a bit).
75kg x 6
85 x 6
95 x6
105 x6

Leg press constant tension reps, these kill me.
80kg x 8
x8
x8
x7

Hack squat 1.25 reps - again these are terribly painful in a good way. Used a really low weight but it was the right one.
20kg x 7
x8
x8 Drop set after this

RDL
28 x 15
x 11

Calf Raises
5kg x 10/10/10
x 10/10/10
x 10/10/10

I was barley able to walk afterwards .

1 Like

Tuesdays chest session, early morning session again and this week i noticed the extra rear delt work that Meadows has added.

DB Press
Warm up sets
then 36kg DB x 8
x8
x8
x8

Really pleased with the progress on these!!!

Bench - Explosive 4 sets of 5. - I think the DB bench was close to failure on a few of those sets as i went into this feeling rather weak.
70kg x 5
80 x 5
90 x 5
100 x 2 then dropped to 80kg to get the last 3 reps.

Gutted these haven’t improved much and i really want to get my bench back up, but i guess my DB press is increasing so have to take that into account.

Incline BB press Constant tension reps
60 x 6
x6
x6

Push ups AMRAP on raised area so nice and deep
x 15
x9
x7

Reverse flys
38 x 20
35 x 20
33 x 20

Face pulls 3 sets of 12

Machine press
50kg each side x 5 sets of 5

Feeling good and still enjoying things. The workouts are getting slightly longer which may be a issue with getting to work on time but i’ve been cutting down rest periods on a lot of things.

Diet wise i’ve been eating loads, i’m hungry all the time which hopefully means i’m growing but at the same time by diet hasn’t been as clean as normal so my trousers are getting a little tight.

In my mind i want to do a mini cut but this is where i always end up with zero progress. I think i need to plough on, hit 105kg in weight and then think about a cut.

1 Like

Pull workout on Thursday morning.

1 arm row
WU sets
38kg x 8
x 8
x8

Really happy with how these are progressing now!!!

Machine Row - Explosive reps

50kg Each side x 6
Lowered to 47.5 as the first set was a little slow
47.5 x 6
x6
x6

Lat pull down to top of head and hold.
70kg x 8
x8
x8

Shrugs My right trap is definitely a lot weaker than my left!
24kg DBs x 12
x 12
x 10

Hypers

x 12
x8
x8

Leg raises
x 11
x9
x8
x8

1 Like

Supposed to be my second chest and shoulder/ arm workout today but woke up feeling terrible. Lost my voice and just want to go to sleep, although i’ve got to work and maybe workout later with the help of some coffee!!!

Well i managed my workout, no energy and feeling rubbish but with some pre workout it actually went really well.

Chest Shoulders and Arms. This finishes off week 3-4.
Machine Chest press
WU sets
42.5kg each side x 12
x12
x9
x8

Pec deck SS with reverse fly
56kg x 10
x10
x10
x10

Reverse Fly
38 x 20
x20
x20
x20

Hex Press - I still don’t really like/ get this.
20kg DBs x 10
x10
x10

Face Pull 3 sets of 10.

Lat raises 6 ways - These kill in a good way
6kg DB x 8
4kg x 8
x7

Really surprised at how light i had to go to get the reps in on these.

Then arms

Rope pushdown SS with 1 and a half Bicep curls
Pushdowns 3 sets of 15
Curls 8KG DB with 3 sets of 10

Cable extension SS with pinwheel curls
Cable extension 3 sets of 10 with 5 partials
SS
Pinwheel curls 12kg DB x 3 sets of 10

And finally Incline French press SS with preacher curls

Incline French press 10kg DBs x 3 sets of 12

Preacher curls 10kg DB x 3 sets of 8

Arms felt like they were going to pop after this. Another week done and now i need to see what week 5-6 hold!!!

1 Like

Leg session went terribly this morning. The question i asked myself after coming back to squatting was is my hip healed…the answer is no. On my third set of squats my hip cramped and i dropped the weight. Need to go back to the physio and see where its at and just go back to the hack squat which never seems to hurt my hip.

So mondays session

Ham curls
WU sets

66kg x 6
x6
x 6 drop set 33kg x 8 19kg x 20 to failure

Squats - Explosive
WU sets
100kg x 3
x3
x3 hip went and dropped weight.

I switched to Hack squat to do a cluster set for 20 reps (in sets of 3) with 80kg

Then leg press one giant drop set
60 x8
40 x8
20 x 8
0 x 8

Leg extensions
20kg each side x 10
x 15 AMRAP

RDL - tried to do 20kg as a warm up and my hip hurt so i moved to a hamstring curl machine for three sets.

Then i skipped calves as my back ached and i just wanted to get home.

Feeling gutted but i’m 100% sure i’m not ever squatting again unless i get some magic physio help.

1 Like