Aggressive Expansion

Training Training Logs
181

Decided to follow ‘Shredded in 6 Days’, although i’ll do 4 full body workouts Monday to Thursday this week instead of the 3 recommended in the article. Friday will just smash Chest/Shoulders/Arms only ready for Saturday.

Today: 6-8 sets of each pair for 8-10 reps with 30 secs rest in between

A1) Incline BB Chest Press - 1 plate per side
A2) Chin Up - 8 reps

B1) Lying DB Tricep Extension - 7kg’s
B2) EZ Bar Bicep Curl - 2.5kg per side

C1) Close Stance Leg Press - 310lbs
C2) Seated Leg Curl - 95lbs

Managed 7 sets of A, 8 sets of B, and 7 sets of C.

Am following the 50g of carbs or less per day recommended, which should be easy as i’ve taken all but trace carbs out of my diet. Also, shooting for between 8-10 litres of water per day, not quite the 3 gallons the article states.

182

Todays TBT: 6-8 sets of each pair for 10-12 reps with 30 secs rest in between

A1) Incline DB Chest Press - 20kg’s
A2) Straight Arm Pulldown - 70lbs

B1) Close Grip Press Up
B2) Seated DB Bicep Curl - 7kg’s

C1) Back Squat - 25kg per side
C2) Kettlebell Stiff Legged Deadlift - 40kg

Also 2nd day of less than 50g carbs. ‘Ugh’ is all I have to say. Have gone through 8 litres of water, same as yesterday.

183

Day 3 TBT: 6-8 sets of each pair for 12-15 reps with 30 secs rest in between

A1) Flat BB Chest Press - 1 plate per side
A2) Chest Supported DB Row - 16kg’s

B1) Kettlebell Tricep Extension Overhead - 12kg
B2) Rope Hammer Curl - 50lbs

C1) Wide Stance Leg Press - 290lbs
C2) Seated Leg Curl - 65lbs

Felt more energetic today. Looking forward to the finish line though.

184

Last day of TBT: 6-8 sets of each pair for 15-20 reps with 30 secs rest in between

A1) Press Ups
A2) Seated Row - 130lbs

B1) Rope Tricep Pushdown - 50lbs
B2) Cable Bicep Curl - 40lbs

C1) Leg Extension - 60lbs
C2) Bodyweight Squat

Good job I saved the pansy bodyweight exercises until the last workout because I had no energy whatsoever. Cooking all tomorrow’s food now, which will consist of 5x two chicken breasts/two large sweet potatoes for my carb-up.

The article says to cut water at 4pm but that feels like it might be too late for me so am going to go with 10am. Unfortunately I have my office summer party tomorrow from 6pm onwards, meaning i’ll be stuck on a boat on the Thames, at the mercy of the cruel London sun…with no water!! :slight_smile:

185

Ugh. Only trained 3 times since last weekend. Lazy!

Back:
A1) Straight Arm Rope Pulldown ? 80lbs for 10 reps
A2) Kneeling Rope Lat Pulldown ? 120lbs for 10 reps
A3) Kneeling Rope Row to Torso ? same weight, max reps

B) Rack Chins ? 9 reps

C) DB Pullover (2 sec stretch) ? 20kg for 8 reps

D1) Snatch Grip High Pull ? 21.25kg per side for 5 reps
D2) Chin Up (bottom 1/2 reps only) - 7-8 reps

E) Seated Row ? 160lbs for 10 reps
160lbs for 1 rest-pause set of 10, 6, 4 reps

F1) Scarecrows ? 10lbs for 18-20 reps
F2) Band Pull-aparts - maximum reps

186

Shoulders:

A) Standing Military Press - 12.5kg per side for 8 reps

B) Push Press - 16.25kg pers side for 5 reps

C) Seated Top 1/2 Pin Press - 42.5kg per side for 3 reps

D1) Seated Partial DB Lateral Raise - 18kg’s for 12 reps
D2) Standing DB Lateral Raise - 7kg’s for 8 reps
D3) Standing DB Push Press - same weight (as D2), max reps

E1) Kettlebell Front Raise - 12kg for 10 reps
E2) Kettlebell Overhead Press - same weight, max reps
E3) Kettlebell Front Raise (slight cheat) - same weight, max reps

Legs was the other workout but I didn’t write down numbers.

187

Upper Chest:

A) Incline Cable Flye (bench between cable station) - 30lbs for 10-12 reps

B) Incline Pin Press (2 inches above chest) - 37.5kg per side for 3 reps

C) Incline BB Bench Press - 30kg per side for 5 reps

D1) High Incline DB Press - 20kg’s for 9-10 reps
D2) Low Incline DB Press - same weight, max reps
D3) Flat DB Press - same weight, max reps

E1) Machine Single-arm Cross-body Chest Press - 90lbs for 12 reps
E2) Machine Single-arm Chest Press (slight cheat) - same weight, max reps

F1) Press Ups - Maximum reps
F2) Face Pull to Eyes - 30lbs for 10-15 reps

188

Legs:

A) Leg Extension (2 sec hold at top) - 155lbs for 10 reps

B) Leg Extension (double contraction at top) - 135lbs for 8 reps

C) Leg Extension (5 sec up, 5 sec down) - 75lbs for 6 reps

D1) Walking Lunge - 20kg’s for 10 strides per leg
D2) BB Stiff Leg Deadlift - 22.5kg per side for 10 reps

E) Seated Leg Curl - 95lbs for 8-10 reps + max partial reps

Should’ve done the usual Leg Press/BW Squat combo at the end but moonwalked the hell out of there instead. This fucking HEAT, man. It’s too much.