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[the_alcatraz]

Side delt and arms

Had very little time frame for today’s session so smashed everything amrap with moderate weight

Lying incline dumbbell side raise superset to standing side raise
4 set of 7.5kg amrap

Straight bar tricep pushdown to straight bar over head press
4 set of 36.5kg amrap

Cable preacher curl
3 set of 60kg amrap

Myo rep barbell reverse curl
3 set of 25kg 20sec rest between set.

Had really small time frame for today session smashed everything amrap in less than 30min.

fast training but good bro

 

[ballin2504]

Training is on point

 

[Ratatata]

@Ratatata Good updates bro......

fast training but good bro

Training is on point

Something is better than nothing

 

[Ratatata]

Leg day- 2

Hammer strength pause hip adduction
Warm up- 75kg-12rep
Set 1: 112.5kg- 16rep
Set 2: 115kg- 14rep
Set 3: 115kg-12rep

Seated leg curl
Set 1: 65kg- 14rep
Set 2: 65kg-12rep
Set 3: 61kg- 12 rep

Single leg, 45* leg press
Set 1: 60kg- 9 rep
Set 2: 60kg- 8rep
Set 3: 60kg- 8 rep

Leg extension 1- 1/2 rep at top and bottom
Set 1: 47kg- amrap
Set 2: 49.5kg- amrap
Set 3: 52kg- amrap
My quad was burning after this exercise something different i never tried. I am confident my quad will be sore tomorrow

 

[the_alcatraz]

Leg day- 2

Hammer strength pause hip adduction
Warm up- 75kg-12rep
Set 1: 112.5kg- 16rep
Set 2: 115kg- 14rep
Set 3: 115kg-12rep

Seated leg curl
Set 1: 65kg- 14rep
Set 2: 65kg-12rep
Set 3: 61kg- 12 rep

Single leg, 45* leg press
Set 1: 60kg- 9 rep
Set 2: 60kg- 8rep
Set 3: 60kg- 8 rep

Leg extension 1- 1/2 rep at top and bottom
Set 1: 47kg- amrap
Set 2: 49.5kg- amrap
Set 3: 52kg- amrap
My quad was burning after this exercise something different i never tried. I am confident my quad will be sore tomorrow

Your quad should be burning bro
means you HARDCORE

 

[RoySimpson]

Upper body day

Incline smith machine chest press
Warm up: 50kg- 10 rep
Warm up: 90kg- 6 rep

Set 1: 110kg- 6rep
Set 2: 110kg 5rep
Set 3: 110kg-5rep

Seated neutral mag grip cable row
Set 1: 100kg- 13rep
Set 2: 100kg- 12rep
Set 3: 100kg-11rep

Hammer strength iso lateral dy row
Set 1: 45kg- 12rep
Set 2: 45kg- 12rep
Set 3: 45kg- 11 rep

Hammer strength shoulder press
Set 1: 60kg- 12rep
Set 2: 62.5kg- 9rep
Set 3: 62.5kg- 7 rep

Myo rep bend over rear delt row
20kg- 20rep, 20 sec rest 13rep 20 sec rest 11rep

Had poor sleep last night not so impressive incline press rest everything went sweet!!!

@Ratatata solid work right here!

 

[Ratatata]

Your quad should be burning bro
means you HARDCORE

My legs r sore today, it definitely was fun doing high volume reps

@Ratatata solid work right here!

Thanks brother!!

 

[Ratatata]

Chest and back day

Seated incline chest flies
Warm up- 25kg: 12 rep
Set 1: 40kg-16rep
Set 2: 42kg-12rep
Set 3: 42kg-11

Wide d handle cable lat pulldown
Set 1: 70kg-16rep
Set 2: 72.5kg- 13rep
Set 3: 72.5kg- 12rep

Hammer strength iso lateral neutral grip row
Set 1: 60kg each- 15rep
Set 2: 62.5kg each- 11rep
Set 3: 62.5kg each- 11rep

Hammer strength ISO horizontal chest press
Set 1: 55kg each- 10rep
Set 2: 55kg each- 8rep
Set 3: 57.5kg each- 5rep

reverse peck dec rear delt fly
Set 1: 61 kg- 15rep
Set 2: 61kg- 12rep
Set 3: 61kg-12rep

Was good session really enjoyed today session. Some post training back selfie

 

[the_alcatraz]

Chest and back day

Seated incline chest flies
Warm up- 25kg: 12 rep
Set 1: 40kg-16rep
Set 2: 42kg-12rep
Set 3: 42kg-11

Wide d handle cable lat pulldown
Set 1: 70kg-16rep
Set 2: 72.5kg- 13rep
Set 3: 72.5kg- 12rep

Hammer strength iso lateral neutral grip row
Set 1: 60kg each- 15rep
Set 2: 62.5kg each- 11rep
Set 3: 62.5kg each- 11rep

Hammer strength ISO horizontal chest press
Set 1: 55kg each- 10rep
Set 2: 55kg each- 8rep
Set 3: 57.5kg each- 5rep

reverse peck dec rear delt fly
Set 1: 61 kg- 15rep
Set 2: 61kg- 12rep
Set 3: 61kg-12rep

Was good session really enjoyed today session. Some post training back selfie

i have to say your back is VERY thick bro at least as wide as many pros