Friday: Chest and shoulders (light)
Lying hammer strengh press
40kg x 3 sets x 10 reps wide grip handle
Friday: Chest and shoulders (light)
Lying hammer strengh press
40kg x 3 sets x 10 reps wide grip handle & 15 partials with neutral handle out the bottom
Cable fly
14kg x 4 sets x 8, 8, 8 reps (high, middle, low pecs)
One arm fly machine
32kg x 5,5,5 reps each side indiviually
32kg x 5,5,5,5 reps each side individually
32kg x 5,5,5,5,5 reps each side individually
Did these painfully slowly and tried to lean to the other side of the arm that was being pulled back to emphasize the stretch
Super pumped after this, chest was rock hard
Hex press
22kg x 3 sets x 10 reps
Pec minor dips
Bw x 3 sets x 15 reps
6 way shoulder raise
3kg x 3 sets x 8 reps
Bent over rear delt fly
8kg x 10 reps & 15 reps of straight arm partials x 3 sets
Cable rear delt fly
4,5kg x 4 sets x 10 reps
Lean away dumbbell raise
6kg x 3 sets x 12 reps each side
Calves 6 sets
Today was just about the pump
Programming my own MD training
First week on JM diet, calories around 3400 a day, 2 cheat days a week
Week 1
Monday: Legs (Heavy)
Leg curls
25kg x 15 reps
35kg x 15 reps
45kg x 12 reps
50kg x 10 reps
55kg x 6 reps Drop Set 35kg x 10 reps Partials x 15 reps
Squat
60kg x 6 reps
100kg x 6 reps
140kg x 6 reps
160kg x 5 reps
180kg x 1 rep
140kg x 2 sets x 5 reps Drop set 100kg x 10 reps, 60kg x 10 reps
Leg press
1 plate x 15 reps
2 plate x 15 reps
3 plate x 15 reps
4 plate x 3 sets x 12 reps
Leg extension
Focused on “standing up and flexing hard”
30kg x 15 reps
40kg x 15 reps
50kg x 3 sets x 12 reps
Occlusion leg extensions
Knee wraps wrapped around both legs near the groin
18kg x 5 sets x 15 reps x 30sec breaks
Dumbbell RDL
26kg x 3 sets x 15 reps
Seated calves
Standing calves
Week 1
Tuesday: Chest, Shoulders, Extra Triceps
Lying hammer strength press
20kg each side x 15 reps
40kg each side x 15 reps
50kg each side x 15 reps
60kg each side x 12 reps
70kg each side x 10 reps
80kg each side x 8 reps
Incline barbell press
60kg x 8 reps
80kg x 3 sets x 8 reps
Decline smith machine bench press
60kg x 10 reps
100kg x 8 reps Drop set 60kg x 20 reps
2:1 Dumbbell twist press
2 quarter pump reps then 1 full press
18kg x 3 sets x 8 reps Partials to failure each set
Rear delt raise
8kg x 10 reps & 15 hang swings x 3 sets
Lateral raise
6kg x 3 sets x 12 reps
Seated shoulder press
18kg x 3 sets x 12 reps
Face pulls
25kg x 3 sets x 20 reps
Straight bar triceps press down/ reverse bar press down
40kg x 10 reps / 25kg x 10 reps
Gladiator salute
20kg x 3 sets x 10 reps each arm
Thursday: Back and Biceps
Dumbbell row
24kg x 10 reps each side
32kg x 10 reps each side
38kg x 10 reps each side
44kg x 10 reps each side
Seated hammer row (pronated)
20kg x 12 reps
30kg each side x 4 sets x 12 reps
Reverse close grip pull down
32kg x 15 reps
36kg x 15 reps
45kg x 3 sets x 12 reps
Dumbbell pull over
22kg x x 3 sets x 12 reps
Rope pulldown
25kg x 15 reps
30kg x 15 reps
35kg x 15 reps
40kg x 4 sets x 15 reps
Deadlift
60kg x 3 reps
100kg x 3 reps
140kg x 3 reps
180kg x 3 reps
200kg x 1 rep
One arm behind the head cable curl
9kg each arm x 3 sets x 12 reps
Machine preacher curl
36kg x 3 sets x 12 reps
Friday: Chest and Shoulders (Light)
Dumbbell fly / dumbbell press
14kg / 24kg x 3 sets x 12 reps
Hammer strength pronated press / incline fly
20kg / 10kg x 3 sets x 15 / 10 reps
Cable cross over
9kg x 3 sets x 30 reps (high, medium, low)
Fly machine / rear delt machine
36kg x 8 reps & rep each arm individually / 15 reps x 3 sets
Pec minor dip / 6 way
BW / 4kg x 3 sets x 10 / 8 reps
Cable lateral raise
9kg x 3 sets x 10 reps each arm
Cable rear delt cross over
4kg x 3 sets x 10 reps
Seated calves 3 sets
Standing calves 3 sets
Week 2 of Blast
6 days of training this week
Focus is more on volume rather than intensity on this day as I pushed intensity the week before
Monday: Legs (heavy)
Lying leg curls
32kg x 6 reps
36kg x 6 reps
42kg x 6 reps
46kg x 6 sets x 6 reps
Squat
60kg x 6 reps
100kg x 6 reps
140kg x 5 sets x 5 reps
Leg press
3 plates each side x 3 sets x 20 reps
Leg extension
40kg x 4 sets x 12 reps & Drop set 3 sets with partials at the end
RDL
60kg x 2 sets x 15 reps
Seated calves 3 sets
Standing calves 3 sets
Threw up the whole of Monday night for some reason and just recovered yesterday…
Wednesday: Chest and Shoulders (Heavy)
Flat hammer press
20kg x 15 reps
30kg x 15 reps
40kg x 15 reps
50kg x 12 reps
60kg x 3 sets x 8 reps
Incline bench
Stop an inch off the chest for a second and stop just before elbows lock out to keep tension across the chest, nice and slow
60kg x 3 sets x 12 reps
Bench press
60kg x 5 reps
80kg x 5 reps
100kg x 5 reps
105kg x 5 reps
110kg x 5 reps
115kg x 5 reps
120kg x 5 reps
All very easy just wanted to get some quality reps without grinding
Decline dumbbell press
32kg x 4 sets x 12 reps
Seated lateral raise
8kg x 3 sets x 12 reps
Seated shoulder press
20kg x 3 sets x 12 reps
Rear delt raise
10kg x 3 sets x 10 reps
Seated calves 3 sets
Standing calves 3 sets
Thursday: Back (heavy)
Dumbbell row
36kg x 12 reps each side
40kg x 10 reps each side
44kg x 10 reps each side
50kg x 10 reps each side
Smith machine bent over row
40kg x 8 reps
60kg x 8 reps
100kg x 4 sets x 6 reps
Chest supported underhand row
10kg x 15 reps
20kg x 15 reps
30kg x 15 reps
40kg x 12 reps
50kg x 10 reps
60kg x 10 reps
Drop set 40kg x 10 reps, 20kg x 15 reps
Seated nuetral grip machine row
36kg x 4 sets x 12 reps
Seated close grip cable row
50kg x 12 reps
65kg x 12 reps
75kg x 3 sets x 12 reps
Dumbbell pull over
24kg x 4 sets x 12 reps
Deadlift
60kg x 3 reps
100kg x 3 reps
140kg x 3 reps
180kg x 3 reps
Friday: Arms
Saturday: Legs (Light)
Seated hamstring curl
25kg x 20 reps
30kg x 15 reps
35kg x 12 reps
40kg x 6 sets x 10 reps
Adductor machine
20kg x 15 reps
25kg x 4 sets x 15 reps
Squat (explosive)
60kg x 6 reps
80kg x 6 reps
100kg x 6 reps
120kg x 6 reps
140kg x 6 reps
—> Never had squats feel this easy!!
Leg extension
20kg x 4 sets x 20 reps
Seated calves
Standing calves
Looks like good fun, dude. Is this like an off-season for you or are you just giving something else a try?
[quote]MegaDavo891 wrote:
Looks like good fun, dude. Is this like an off-season for you or are you just giving something else a try?[/quote]
Hey thanks dude 
Yeah I mean I’m not aiming to compete in anything yet, I would like to step on stage for a physique show next year. I’m working with John Meadows on my nutrition (only been 2 weeks) and just playing it by ear
This week, training 7 days per week before I restart my training cycle of
- First week: 4 training sessions (all high intensity and big volume due to 3 rest days)
- Second week: 5 days training (add in extra chest & shoulders session, all other days still high intensity but these two sessions I drop some of the intensity due to the increase in frequency)
- Third week: 6 days training (add in extra back session)
- Fourth week: add in extra legs session (all sessions standard straight sets and going for the pump, keep weights moderate)
Monday: Chest and Shoulders
Hammer strength flat press
20kg x 15 reps
40kg x 15 reps
60kg x 3 sets x 12 reps
Incline dumbbell press
30kg x 4 sets x 12 reps
Dumbbell press
40kg x 4 sets x 12 reps
Cable fly
9kg x 4 sets x
High position x 10 reps
Middle position x 10 reps
Lower position x 15 reps (failure)
Lateral raises
10kg x 3 sets x 12 reps
Rear delt raises
10kg x 3 sets x 12 reps
Seated shoulder press
20kg x 3 sets x 12 reps
Tuesday: Legs
Lying leg curl
25kg x 15 reps
30kg x 15 reps
35kg x 4 sets x 8 reps
Squat
60kg x 6 reps
80kg x 6 reps
100kg x 6 reps
120kg x 6 reps
140kg x 3 sets x 6 reps
Super easy, took this at a moderate pace, good pump in the legs
Hack squat (close stance)
knee wraps added
40kg x 3 sets x 15 reps
Haven’t done these in ages so kept it really light and went for the burn
Leg extension
30kg x 15 reps
35kg x 15 reps
40kg x 4 sets x 15 reps
RDL
60kg x 2 sets x 15 reps
Standing calves 2 sets
Seated calves 3 sets
Wednesday: Back (heavy)
Dumbbell row
30kg x 4 sets x 15 reps each side
Chest supported row (supinated grip)
20kg x 15 reps
40kg x 4 sets x 12 reps
Seated hammer row (pronated grip)
20kg x 15 reps
40kg x 4 sets x 15 reps
Lat pulldown
30kg x 15 reps
40kg x 15 reps
50kg x 4 sets x 15 reps
Dumbbell pull over
16kg x 12 reps
20kg x 12 reps
24kg x 4 sets x 12 reps
Dumbbell shrugs
30kg x 3 sets x 12 reps 3 second pause at the top
Seated calves 3 sets
Standing calves 3 sets
Thursday: Arms
Friday: Legs (Light)
Seated leg curl
3 warm up sets
50kg x 4 sets x 10 reps
Adductor machine
30kg x 3 sets x 15 reps
Back squat
2 warm up sets
140kg x 5 sets x 3 reps
Leg extension
25kg x 6 sets x 15 reps
Dumbbell RDL
24kg each hand x 3 sets x 15 reps
Seated calves 3 sets
Standing calves 3 sets
Saturday: Chest and shoulders (light)
Pec deck
2 warm up sets
55kg x 3 sets x 15 reps
SUPERSET
Lateral raises
8kg x 3 sets x 15 reps
Incline hammer strength press
2 warm up sets
30kg each side x 4 sets x 12 reps
SUPERSET
Rear delt raises
8kg x 4 sets x 15 reps
Hex press
20kg x 2 sets, 23kg x 12 reps
SUPERSET
Dumbbell front raise
13kg x 3 sets x 10 reps each side
Cable fly
4 sets x
High position x 10 reps
Middle position x 10 reps
Low position x 15 reps
Cable rear delt
6kg x 4 sets x 15 reps
Face pulls
25kg x 3 sets x 15 reps
End of week 3 of blast
Sunday: Back (light)
Underhand hammer strength row
20kg x 15 reps
30kg x 15 reps
40kg x 3 sets x 12 reps
Lat pulldown
40kg x 12 reps
45kg x 12 reps
50kg x 3 sets x 12 reps
Close grip reverse row
40kg x 3 sets x 12 reps
Underhand one arm lat pulldown
11kg x 3 sets x 15 reps each side
One arm cable pulldown
9kg x 3 sets x 15 reps each side
Rope straight arm pulldown
25kg x 15 reps
35kg x 15 reps
45kg x 3 sets x 15 reps
Weak point:
6 sets of standing calf raises
6 sets of curls (3 sets x 12 reps alternating dumbbell curl, 3 sets x 12 reps barbell curl)
End of a 7 day training week. Friday/Saturday/Sunday was all about straight sets, low volume with focus on the pump. Just attacking weak points on the respective splits getting some extra work in. From next week I start my planned split frequency outline and will adjust everything according to the weak I am in.
Phase 1 4 training days
Week 4 of blast
Bodyweight: 92.5kg (203.5LBS)
Monday: Legs (Heavy)
Lying leg curl
15kg x 15 reps
20kg x 15 reps
25kg x 15 reps
30kg x 12 reps
35kg x 12 reps
40kg x 12 reps
47kg x 8 reps DROP SET 30kg x 10 reps & 10 bottom partials
Squat
bar x 10 reps
60kg x 6 reps
80kg x 6 reps
100kg x 6 reps
140kg x 3 reps
160kg x 3 reps
180kg x 3 reps PR!!!
200kg x 1 rep PR!!!
—> No spotters, wraps or belt… raw and clean 200kg squat… felt ridiculously easy I could of done more but my knee was feeling a bit off so walked away with a rep pr and a new weight pr!
Leg press
Shoulder stance
4 plates a side x 3 sets x 15 reps
High close stance
3 plates a side x 3 sets x 20 tension reps
Leg extension
25kg x 12 reps
35kg x 12 reps
45kg x 12 reps
55kg x 4 sets x 12 reps DROP SET 30kg x 10 reps & 15 bottom partials
RDL
60kg x 2 sets x 15 reps
Seated calves 3 sets
Standing calves 3 sets
Wednesday: Chest and shoulders
Really solid day, went in with little sleep the last 3 days but crushed it today! Hopefully tonight I get some sleep please lol!
Bodyweight still sitting at 92.5kg! Really happy that weight is sticking now Bodyfat I’ll get measured next week but I’d say 7-8%
Hammer strength flat press
20kg x 15 reps
40kg x 15 reps
60kg x 12 reps
70kg x 10 reps
80kg x 8 reps
Bench press
60kg x 5 reps
80kg x 5 reps
100kg x 5 reps
120kg x 3 reps
140kg x 1 rep
150kg x 1 rep —> Old PR
160kg x 1 rep —> CRUSHED IT!! New pr
Incline barbell press
stopping 2inch off the chest to keep tension across the pecs and shoulders
60kg x 12 reps
70kg x 12 reps
80kg x 10 reps
90kg x 8 reps
Dumbbell fly
14kg x 4 sets x 12 reps
DC stretch
10kg fly x 90sec
Lateral raises
10kg x 3 sets x 12 reps
Bent over rear delt fly
8kg x 10 reps & 15 hang swings x 3 sets
Barbell overhead press
40kg x 3 sets x 12 reps
Standing calves 6 sets x 8 - 10 reps
Friday: Back (heavy)
Besides feeling like a complete ass bag this whole week from lack of sleep and a client getting me sick… suprisingly I haven’t died yet lol!
Dumbbell rows
30kg x 15 reps
34kg x 12 reps
38kg x 10 reps
44kg x 8 reps
50kg x 8 reps
Felt great, the last set was solid and clean, pausing at the top
Chest supported row
15kg x 15 reps
30kg x 4 sets x 15 reps
Good mind muscle connection, back was pretty pumped after this, kept the weight light
Lat pulldown
32kg x 15 reps
45kg x 4 sets x 12 reps
Felt a little slow on the first two sets but second wind came through… still sweating like crazy from being sick
Pull over
24kg x 3 sets x 12 reps
Dumbbell shrug
34kg x 3 sets x 12 reps pause at the top
Deadlift
60kg x 5 reps
100kg x 3 reps
140kg x 3 reps
180kg x 1 rep
200kg x 1 rep
Just wanted to work up to a heavyish single, felt smooth and strong