Unexpected day off due to van issues, so trained later and after having some food. Seems to make quite a difference to energy levels.
1 Like
Sbs hypertrophy C10D3
5 mins treadmill
Leg press
80kg x 10
120kg x 10
160kg x 5
175kg x 9
175kg x 9
175kg x 9
175kg x 20
Bench
40kg x 10
60kg x 5
80kg x 3
100kg x 4
80kg x 7
80kg x 7
80kg x 7
80kg x 10
Seated Row machine
65kg x 10
70kg x 10
75kg x 10
75kg x 8
Triceps push down
30kg x 20
35kg x 10
40kg x 10
45kg x 7
Rope cable curl
3 x 20
Oh Triceps ext
3 x 20
Cross body db hammer curl 12kg
20
15
10
Bb curl
20kg x 22
5 Likes
Sbs hypertrophy C10D4
5 mins treadmill
Db bench
20kg x 10
24kg x 10
28kg x 5
32kg x 9
32kg x 9
32kg x 9
32kg x 14
Hack squat
80kg x 10
115kg x 9
115kg x 9
115kg x 9
115kg x 15
Pull downs
55kg x 10
65kg x 10
75kg x 10
85kg x 10
Smith CGBP
Bar x 20
20kg x 20
40kg x 20
60kg x 10
60kg x 10
Face pulls
3 x 20
Db lateral raises
8kg x 20
14kg x 10 drop to 8kg x 10
14kg x 10 drop to 8kg x 10
8kg x 15
Decline situps
20 ss 8 ttb
20 ss 3 ttb
5 Likes
Sbs hypertrophy C10D5
5 mins treadmill
Deadlift
60kg x 5
100kg x 4
140kg x 3
180kg x 2
220kg x 6 tng (rep Pr)
182.5kg x 7
182.5kg x 7
182.5kg x 7
182.5kg x 15
Tbar row
20kg x 20
35kg x 20
35kg x 20
35kg x 15
Calf raises
120kg x 20
140kg x 20
140kg x 20
140kg x 20
140kg x 20
Face pulls
3 x 20
Cable crunches
3 x 20
Rope hammer curl
5 x 10
7 Likes
Nice pr on the dls
1 Like
Sbs hypertrophy C10D6
5 mins treadmill
Ohp
20kg x 10
40kg x 5
50kg x 4
60kg x 2
70kg x 1
52.5kg x 7
52.5kg x 7
52.5kg x 7
52.5kg x 8
Chin ups
10
10
7
4
4
Dips
Bw x 25
+20kg x 10
+20kg x 7
+20kg x
Face pulls
3 x 20
Db lateral raises 12kg ss 25kg bnp
10/15
10/15c
Ucv flys
3 x 20
Reverse grip Triceps ext
3 x 20
Decline situps
2 x 20
Sbs hypertrophy C11D1
5 mins treadmill
Squat
60kg x 10
100kg x 5
120kg x 4
140kg x 3
160kg x 2
170kg x 1
180kg x 2 (rep PR?)
130kg x 8
130kg x 8
130kg x 8
130kg x 12
Incline bench
20kg x 10
40kg x 10
57.5kg x 10
57.5kg x 10
57.5kg x 10
57.5kg x 15
NG pull down
55kg x 10
65kg x 10
75kg x 10
85kg x 9
Face pulls
3 x 20
Incline db fly
20kg x 10
20kg x 10
20kg x 15
Rope hammer curls
3 x 20
6 Likes
Sbs hypertrophy C11D2
5 mins treadmill
Db press
22kg x 6
24kg x 4
26kg x 10
26kg x 10
26kg x 10
26kg x 14
Rdl
60kg x 8
100kg x 6
140kg x 5
180kg x 5
200kg x 6
200kg x 5
Lying leg curl
3 x 20
Cable row
65kg x 10
75kg x 10
85kg x 10
95kg x 12
Db lateral raises ss 20kg bnp
10kg x 20/12
10kg x 15/9
10kg x 12/8
Calf raises
120kg x 20
140kg x 20
140kg x 20
Cable crunches
3 x 20
6 Likes
Sbs hypertrophy C11D3
5 mins treadmill
Bench
40kg x 10
60kg x 5
80kg x 3
100kg x 3
80kg x 8
80kg x 8
80kg x 8
80kg x 10
Leg press
80kg x 10
120kg x 10
160kg x 5
172.5kg x 10
172.5kg x 10
172.5kg x 10
172.5kg x 22
Seated Row machine
65kg x 10
70kg x 10
70kg x 10
75kg x 10
Triceps push down
30kg x 20
35kg x 10
40kg x 10
45kg x 8
Rope cable curl
3 x 20
Oh Triceps ext
3 x 20
Cross body db hammer curl 12kg
20 ss 20 1/4 rep chins
8 ss 8 1/2 rep chins
Bb curl
20kg x 24
6 Likes
How many cycles of your hypertrophy training is left mate? Or is this something ya reckon youāll stay with going forward?
10 weeks, but I think Iāll reset the maxes and run it again.
1 Like
Sbs hypertrophy C11D5
5 mins treadmill
Deadlift
60kg x 10
100kg x 10
140kg x 3
180kg x 2
220kg x 2
180kg x 8
180kg x 8
180kg x 8
180kg x 14
Tbar row
20kg x 20
35kg x 20
35kg x 20
35kg x 16
Face pulls
3 x 20
Rope hammer curl
5 x 10
5 Likes
Gone out of order today, as I wanted to Deadlift on a day off after having eaten.
Didnāt improve anything at all. Struggled to get 2 reps at 220kg, and the back off sets were a real struggle. Had a very late night/early morning of heavy drinking Friday, still feeling a bit hungover today.
On a more positive note, I have stayed under 200lbs for a week now, will push to 198 by next weekend.
1 Like
Sbs hypertrophy C11D4
5 mins treadmill
Db bench
20kg x 8
24kg x 6
28kg x 4
30kg x 10
30kg x 10
30kg x 10
30kg x 16
Hack squat
80kg x 10
115kg x 10
115kg x 10
115kg x 10
115kg x 15
Smith CGBP
Bar x 20
20kg x 20
40kg x 20
60kg x 10
Pull downs
55kg x 10
65kg x 10
75kg x 10
85kg x 7
Face pulls
3 x 20
Cable Lateral raises
3 x 10
Ttb
8
5
4 Likes
Sbs hypertrophy C11D6
5 mins treadmill
Ohp
20kg x 10
40kg x 5
50kg x 4
60kg x 2
70kg x 1
77.5kg x fail
50kg x 8
50kg x 8
50kg x 8
50kg x 11
Chin ups
10
10
8
5
5
Dips
Bw x 25
+20kg x 10
+20kg x 8
+20kg x 5
Face pulls
3 x 20
Db lateral raises 12kg ss 25kg bnp
10/15
10/8
Ucv flys
3 x 20
Reverse grip Triceps ext
3 x 20
Decline situps
2 x 20
5 Likes
How close was the Oh mate?
Eye level, always seems to be around there the bar just stops and I canāt get it going again.
I find press really perplexing, 70kg flew up, so I thought another 7.5kg should go up too!
1 Like
It is a real tough lift mate especially strict press. As I get near to my max I have the same issue, just a few kg slows the bar down so much. Maybe a good overhead presser like @strongmanvinny2 has some tips.
2 Likes
Iām dropping weight at the moment so thatās probably not helping.
Might switch to seated press as I find that a bit easier, hit some weights I wouldnāt get standing to build up confidence, then switch back.
1 Like
Perhaps pin presses from eye level might help improve the sticking point?
2 Likes