T Nation

Every Night is Steak Night

Sbs hypertrophy C7D3(deload)

5 mins treadmill

Deadlift
70kg x 5
120kg x 4
160kg x 3
200kg x 2
240kg x 1
200kg x 8 (rep Pr)

Face pulls ss cable lateral raises
20/20
20/15
20/15

Incline db bench
20kg x 10
24kg x 8
28kg x 8
32kg x 8
36kg x 5
22kg x 20

Bor
60kg x 20
100kg x 8
100kg x 7

Oh Triceps cable ext
3 x 20

Rope cable curl
3 x 20

7 Likes

8 reps at 200? You sir, are a strong mofo!

1 Like

Had it in mind to get 10, but started to black out on 8th so stopped.

2 Likes

Holy shit man, I hadn’t seen a picture of you in awhile. You’re friggin’ huge now! Great work!

2 Likes

nice pr

1 Like

Probably a wise choice. But very impressive - congrats.

1 Like

Thanks, going to work at leaning up now.

Leaning out!! I was that last pic and thought you should bulk up to 240 plus. :joy:

1 Like

Nice deadlifting.

1 Like

Sbs hypertrophy C7D4(deload)

5 mins treadmill

Ohp
20kg x 20
40kg x 5
50kg x 4
60kg x 2
70kg x 1
50kg x 10

Legpress
40kg x 10
80kg x 5
120kg x 5
160kg x 5
200kg x 5
240kg x 5
280kg x 5
300kg x 5

Chin ups
10
10
6
3

Face pulls
3 x 20

Dips
Bw x 10
+20kg x 5
+30kg x 5
+40kg x 5
+50kg x 4
+40kg x 5

Db lateral raises ss 20kg bnp
10kg x 20 /12
14kg x 8 /12

Db hammer curls
14kg x 10
16kg x 8
16kg x 8

V handle Triceps ext
3 x 10

5 Likes

That’ll do for a deload, will have tomorrow off then W8 can start monday.

Sbs hypertrophy C8D1

5 mins treadmill

Squat
60kg x 10
100kg x 5
140kg x 3
160kg x 2
120kg x 9
120kg x 9
120kg x 9
120kg x 14

Incline bench
40kg x 14
52.5kg x 11
52.5kg x 11
52.5kg x 11
52. 5kg x 16

NG pull down
55kg x 10
65kg x 10
75kg x 10
85kg x 10

Fly machine
65kg x 20
70kg x 20
75kg x 20
80kg x 20

Face pulls
3 x 20

Ez bar curls
10kg x 40
10kg x 20
10kg x 20

Cable crunches
3 x 20

Rope hammer curl
2 x 20

6 Likes

Sbs hypertrophy C8D2

5 mins treadmill

Db press
16kg x 10
18kg x 6
20kg x 11
20kg x 11
20kg x 11
20kg x 20

Rdl
60kg x 8
100kg x 5
140kg x 5
180kg x 5
200kg x 8

Seated leg curl
35kg x 20
40kg x 20
45kg x 20

Cable row
65kg x 10
75kg x 10
85kg x 10
95kg x 10

Db lateral raises ss 20kg bnp
12kg x 12/20
12kg x 10/15
12kg x 10/15

Calf raises
90kg x 20
130kg x 20
150kg x 20
150kg x 20

Decline situps
2 x 20

6 Likes

Might have got 10 on top set of rdl’s but forgot to count after 6. Putting 8 so I can beat it next time.

1 Like

Some going on the RDLs mate, keep it up👍

1 Like

Weirdly seem to find them easier than conventional.

1 Like

Jez, they wreck my back, fair play

440# rdl’s made my back hurt. Very adequate.

2 Likes

Sbs hypertrophy C8D3

5 mins treadmill

Bench
20kg x 10
40kg x 10
60kg x 5
80kg x 3
100kg x 3
75kg x 9
75kg x 9
75kg x 9
75kg x 12

Leg press
80kg x 10
120kg x 10
160kg x 10
160kg x 10
160kg x 10
160kg x 20

Seated Row machine
55kg x 10
65kg x 10
70kg x 10
75kg x 10

Triceps push down
30kg x 20
35kg x 10
40kg x 10
40kg x 8

Rope cable curl
3 x 20

Oh Triceps Rope ext
3 x 20

Cross body db hammer curl 12kg
20
18
16

Cable crunches
3 x 20

7 Likes

Sbs hypertrophy C8D4

5 mins treadmill

Db bench
20kg x 10
26kg x 6
28kg x 11
28kg x 11
28kg x 11
28kg x 25

Hack squat
80kg x 10
105kg x 11
105kg x 11
105kg x 11
105kg x 16

Pull downs
55kg x 10
65kg x 10
75kg x 10
85kg x 10
85kg x 7

Oh Triceps ext
3 x 20

Face pulls
3 x 20

Db lateral raises
8kg x 20
14kg x 10 drop to 8kg x 10
14kg x 8 drop to 8kg x 8

3 Likes