Big & Lean Dream

Push

Incline DB - 20's 12, 40's 8, 45's 8, 50's 6 ~ 1 down from last week, was a bit awkward on the way up.

35's 11 +2

Smith Behind Press - 60 6, 60 8, 70 5, 60 8

Close Grip BB - 60 12, 80 10, 80 10, 80 9, 60 10

Cable Flyes - 7.5 12, 10 10, 10 12, 12.5 10

EZ Skulls - 10plates 12, 15plates 10, 10plates 12, 10plates 9

Cable Rear Delt Raises - S1 12, S2 10 x 3
 
Pull

Deadlifts - 60 12, 100 5, 140 3 (mix grip), 160 3 (straps), 180 2 (straps + belt) PB!

Chuffed with that, haven't deadlifted in a couple weeks and hit a PB. Honestly wasn't sure it'd go up but got 2 fairly comfortably so will push for 200 now. Followed the lower rep sets of (ideally 3 reps) as recommended by someone in the training thread I posted, definitely worked well!

Barbell BOR - 60 10, 100 6 ~ grip failed so added straps, 100 12, 110 10

Seated Close grip rows - 77 12, 107 10, 127 10 x3

DB Curls - 17.5 10, 20 10, 20 10, 20 6 into 10's 8

Shrugs - 60 20, 100 16, 110 16, 60 25

Hammer Curls - 15 10, 17.5 10, 20 8 into 12.5's 10

Reverse Cable Flyes - 1.25 16, 3.75 16, 5 12

Cable crunches - 22.5 16, 27.5 20 x 2 + plate twists

Great session!
 
Push

Flat Barbell - 60 10, 100 8, 120 4 130 2

MQR - 100 10

Dumbbell Military Press - 20 10, 40 8, 40 7 + 1 spot

Tri Dips - BW 10, 20 12, 20 12,

Incline DB Flyes - 15 12, 20 12, 25 12, 25 10

Tri Rope Pull Down - 20 12, 25 10, 20 12, 20 10

Seated DB Lat Raises - 10 14, 12.5 10 X 3, 10 10

Cable crunches & crunches/ lying leg raises/ roll outs x 2 circuit

Good session stronger on flat with a lift off with 130 and no spot. Didn't feel as fatigued after it and hit DB military press no problem with 40's.
 
Legs

Decent leg session tonight, little over 4 weeks into Tren and definitely feeling & looking fuller, legs have a better shape to them (considering they were just thin sausages before!) most noticeable on/ after extensions.

Barbell Squats - BAR 16, 60 10, 100 6 ~ picked the bar off in an awkward position, 100 8, 110 4, 120 2, 100 8

Hack Squats (plate weight) - BW12, 50 10, 70 10, 90 6, 60 10

Great machine for these, much prefer it to smith. Can just sit back into it, head forwards and push through the reps.

Extensions - 30 12, 45 16, 60 12, 80 8

SLDL - 60 X 4 ~ switched too lying calf curls, just don't feel right doing these.

15P 10, 20P 10, 25P 8, 30 4

Seated calf raises - 40 17, 60 12, 60 11

Standing calf raises - 70 12, 70 9, 70 12 into 50 8

Calfs were burning after this!
 
Push

Incline DB's - 20's 8, 40's 10, 45's 8, 50's 7

AMQR - 40's 9 ~ went a little heavier for this, would like to get past the 50's on incline just not sure how other than keep pushing heavier weights and drop the lighter sets.

Behind head smith - bar 12, 60 8 x 3. Couldn't go heavier without it becoming uncomfortable.

Close grip smith (plate weight) - 40 12, 70 12 x 2, dropped to 20 and did some single arm presses

Wires - various settings 4 sets 10-12 reps

EZ BAR Skulls - 10plates 12 x 2 12.5 10

2 sets rear delt wire raises

Hanging leg raises -

Will swap out dumbbell press for a machine shoulder press next push session, won't need a slight incline on bench.
 
Pull

Wide Arms - 12, 10, 10, 6 - bi's were really tight after these struggled a bit, couldn't of added weight.

Hammer Strength Rows - 55w 12, 90 10, 110 10, 110 10, 110 10 rest pause set (15secs) 110 6

Barbell one arm rows - 25kg plate 10 x 3

Lat Pull Down - 28.5 10, 33.5 9, 33.5 6, 28.5 10

Barbell Shrugs - 60 20, 100 12, 120 12

Standing Dumbbell Curls - 12.5's 10, 17.5's 10, 20's 8 drop to 10's 10, 20's 7 drop to 10's 8

Concentration Curls - 6 10, 8 10, 8 10

Hammer Curls - 12.5 10, 17.5 8, 15 10


Did some wrist exercises with DB's and some cable crunches. Good session, was shattered after it see how I get on with Push tonight.
 
Push

Flat Barbell - BAR 12, 60 8, 100 8, 120 6, 130 2 ~ stopped here, 140 1 then 3 supported reps.

PB very happy with that! 140 was the goal.

Machine Shoulder Press - 30 12, 45 8, 55 8, 65 (stack) 7, rested for a bit longer. 65 10 rest pause 15 secs 65 6

Tri Dips - BW12, 25plate 2 x 12, 1 x 7

Incline DB Flyes - 15 12, 20 12, 30 6

Tri Rope Pull Down - 40 12, 50 10, 60 8

Seated DB Lat raises - 10's 12, 12.5's 10 x 3
 
Legs

Went on the bike to warm up 10 mins or so, couple of sets extensions & ham curls.

Squats - 60 12, 100 6, 120 6, 100 8

Leg Press - worked up to 170 for 12

Ham Curls - 20plate 12, 25 plate 12, 30 10, 30 8

Extensions - 45, 65, 70 x 12 reps

Seated Calf Raises - 30 12, 50 12, 50 12

Standing Calf Raises - 50 12 3sec pause at top x 3

Hanging leg raises - 12 x 3 sets

Crunch machine - 45 12, 65 12

Felt sick half way through so kept having to take breaks, took pre workout too close to eating I think. Not a bad session though.
 
Push

Went into this not feeling my strongest and a bit flat. Haven't been eating enough these last few days, appetites took a right nose dive.

Incline DBs - 20's 14, 40's 10, 50's 8 ~ so despite not feeling great these went up easy so gave the 55's a whirl for 8 with a push on the way up and a touch here and there. Crazy, another PB and for 8 reps!

AMQR - 40's 10 FAIL.

Swapped out behind head press for an alternate grip with machine shoulder press - 30 10, 45 10, 55 4

Close Grip BB - 60 12, 80 10, 90 6

DB Flyes - 12's 16, 20's 12, 25's 10

Tri extensions with a tricep bar - 3 sets 2 10, 1 9

Cable side raises - s1 12, s2 10 x 2

Swapped to single side raises with DB's - 10's 10, 15's 10, 17.5's 10

Good session really, focus will be on getting more food in now as I know it's my downfall.
 
Pull

Did some wide arms to warm up - BW 12, 10plate 10, 10plate 6, BW7

DL's - 70 10, 150 3, 180 2, 180 2, 150 6

BOR - 60 10, 100 10, 100 10, 110 10

Close Grip Rows - 77 10, 127 10 x 3

DB Shrugs - 40's 20, 50's 20, 55's 20, 55's 16

Standing DB Curls - 15's 10, 20's 8, 20's 7

Rope Hammers - 35 12, 45 10, 35 10

Bit short on time tonight, decent session overall though. Decent amount of food in today, making a chicken curry shortly, some eggs later with casein whey & oats.
 
Push

Flat barbell - 60 8, 100 8, 120 5, 130 3 ~ easier tonight, 140 3, 140 2 ~ not great was dead at one and spot carried me for the other! Was happy to push on with 140 though.

AMQR - 100 8 + 4 on last week and after 2 go's round with 140 so better.

Didn't think I'd have much strength left for Military DB's so went on machine press and did 2 sets -

25 10, 55 10 ~ decided to go and do DB's - 25's 10, 40's 6, 40's 6 dropped back to 25's and got 11

Tri Dips - BW 12, 20plate 12, 30plate 9, 8

Tri Rope Pull Down - 20 12, 27.5 10, 10, 8

Seated Lat Raises DB's - 10's 12, 12.5's 12 + 2 last week, 12.5's 10, 8 into 10's for another 4

Totally missed incline flyes somehow, but everything else was bang on.
 
Legs

Squats - Bar 12, 60 10, 80 8, 100 8, 120 6, 100 8, 60 12

Hack Squat (plates) - 40 10, 60 10, 80 10, 10, 40 10

Extensions - 35 12, 45 12, 65 12, 75 12

Ham Curls - 10plate 12, 20plate 12, 12, 25plate 10

Seated Calf Raises - 30 16, 50 12, 12, 12

Standing Calf Raises - 50 12 x 3

Decent session, will try and hit 12 as a minimum now on all ancillary exercises.
 
Pull

Took yesterday off from gym, felt exhausted all week with little sleep due to the usual 'issues' surrounding the nightmare area I live in.

Anyway:

Hammer Strength Rows - 100 10, 110 12, 110 10, 110 10

Underhand pull ups - 10, 10, 8, 8

Underhand Lat Pull Down - 67 10, 67 10, 87 8, 87 7

Reverse Cable Flyes - 3.75 10 x 2, 5 12, 6.25 10

Seated Close Grip Row - 67 10, 127 8

BB Shrugs - 60 20, 100 16, 100 13

Incline DB Curls - 12.5's 10, 17.5's 10 x 2, 17.5's 8 into 10's 10

Dead Stop Hammers - 10plates 9, 5 plates 10, 12, 7.5 plates 10

CC's - 6 16, 13, 10, 10

Hanging Leg Raises 12 x 2

Bi's were pretty pumped after that, had some cramp? in my left lat as well which was weird but could go pretty deep with lat pull down.
 
Push

Away with work this week so first session since Friday. Pretty tired so wasn't expecting too much.

Flat Barbell - 60 8, 100 8, 120 6, 130 4, 140 2

AMQR - 100 9 +1

Military DB's - 20s 10, 40s 6, 40s 6 swapped to smith 60 8 x 2

Tri Dips - BW 16, 20plate 12, 12, 11

Incline DB Flyes - 12.5s 14, 20s 12, 30s 8 x 2

Tri Rope Pull Down - 3 x 12

Seated Lat Raises - 8s 12, 12.5s 10 x 2, 12.5s 8 into 10s 10

Single Raises - 12.5's 10 x 2
 
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Legs

Squats - 60 12, 80 12, 100 10, 120 6, 120 5, 100 6, 80 8

Hack Squats (plates) - BW 16, 40 12, 60 10, 40 12

Extensions - 45 12, 60 12, 75 8 into 45 10

Ham Curls - 15plate 14, 20 12, 25 10, 15 12

Seated Calf Raises - 40 16, 12, 12

Standing Calf Raises - 40 12, 12, 12

Hanging leg raises & cable crunches.
 
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