Chest day numero 2
Wide Iso HS chest press 3x10 focus on the squeeze. 115
Flat DB bench 3x10 focus on stretch and go to 3/4 lockout 60s these were nice after the chest pump.
Pec Deck flyes 3x15 squeeze contraction 70lbs
Reverse pec deck 4x20 60lbs squeezing hard at top.
Side laterals 4x10 20lbs
Seated Side lateral partials 4x15 20lbs
Calves 1 x 100 with 45lbs
Abs 3x failure
Leg day
4x10 laying leg curl with 10 bottom partials
115lbs, this was pretty gnarly
3x10 adductor machine 85lbs slot 8
leg extension 3x30 like 55lbs, drop 5 holes ( so 130/140 ) and do 3x10 with 3s contraction
leg press sets of 8 up to until you wont be able to go up 600lbs feet down low
hack squat sets of 8 until you canāt go up anymore 3 plates per side
ab combo from hell
leg raises, rope crunch, dragon flag bastardizations
Week 2 chest day1
slight incline DB press 70,75,80 x8
slightly higher incline bb press 145 3x8 155 x 8
even higher incline flyes 3x10 20lbs
lateral raises 4x10 17.5
high cable rear delts 4 x20 25lbs
band pullaparts 3x15 monster mini
leg raises / rope crunch combo, skipped calves, shameful, i know.
Week 2 back day
DB dead stop rows 4x8 100s honestly I felt like crap on these and the rest of my back movements. My arms are fried, my grip is fried, my elbows hurt, fuck. Pressing 3 days a week was not smart, anyhow time to make sure iām doing mobility etc.
underhand HS high pulldown 1 arm at a time 4x10 85lbs really cranked my elbows down and back hard and squeeze 1s at the contraction
Underhand mag grip low cable rows 4x10 120lbs then did 10lb jumps until I couldnāt anymore 150x7
GHR hyper extensions BW to failure slow and controlled
Abs.
Pec stretches and bumpy ball rolling.
Trained arms on Wednesday with the blonde girl from most of my videos.
Did a tricep triple set to start the day off.
Vbar pres downs/ pronated kickback/ BW dips all; 4 x 8 well thatās what the program said but we did dips before kickbacks, whoops.
160/BW dips/ 17.5 kickbacks 4 x 8 amazing pump
Incline DB curls 20lbs ( same she used, lol my biceps are shit ) 4x12
EZ bar spider curls 4x10 light bar + 10/5/2.5 per side, my right wrist didnāt like these
Reverse EZ bar curls, heavy bar 4x 15 + 5lbs per side
Rope crunch / pulldown crunch combo 4x15
July 4th Week 2 Chest day 2
Standing Pec deck flyes 60lbs 4x15 get that pump going
DB Squeeze press 4x10 45lbs
HS wide iso 4x10 115lbs per side
Bent over rear delt swings 4x20 15lbs
Machine laterals 4x15 3s negative, no idea what weight I had it at but it burnt good
Spide crawls 4 sets of 3 passes double micro mini because i couldnāt find the short mini bands
Week 2 leg day, this was a doozy I was sore halfway through
Seated leg curls
4x8+3 forced reps 165
Abduction
4x12 115
1 Leg Leg Press
Start at 1 plate and add 1 at a time in sets of 10 until you miss 10. Worked up to 8 plates and failed at 6 then 8.
Leg Press
Start at 5 per side and work up sets of 12 until you miss 12, 9 per side failed at 6.
Walking Lunges superset with Sissy Squats
20s 3x20 per leg, 20# sissy squats
Barbell stiff legged deadlift
3 sets of 8 here coming up to Ā¾ lockout. 225
Cry
Week 2 chest day 3 -
slight decline DB press 3/4 lockout 3x15 65lbs
DB flyes but instead of going out to the sides your arms go over your head like in a db pullover. 3x10 20lbs
See video:
PEc minor dips 3 x failure
over and back press 3x10 55lbs
side laterals 3x12 17.5lbs
reverse pec dec 3x25
skipped calves because I can.
Onslaught HF chest/shoulders week 3 day 1
HS incline chest press 110 3x10
Incline barbell heavy set of 6 175
Flat bench pause 3 inches off chest, lower then press. 3x10 175
DB shoulder 6 ways 3 x10 without stopping between reps 8lbs (burn city )
Leaning forward laterals 3x10 17.5lbs
Scrape the rack press 3x10 85lbs
Shoulders were toast after all this.
I donāt know what day it is anymore, theyāve all blended together.
back day
DB rows work up to 120 x 10, dropset 100 x 10, dropset 80x10
Mag Grip Cable rows 4x10 130lbs strict form
Swiss bar pull down widest grip 4 x10 140lbs squeeze at bottom
Banded Goodmorning 100 reps no sitting between reps with minimal rest. Orange average band.
Standing calves, 4x10 10s stretch at top and bottom after each set.
Bro Day
Single arm cable pressdown superset with DB curls 70 3x10 / 30 3x10
Incline overhead ezcurl bar extensions super set with Ezbar curls - heavy bar + 40 3x15 / light bar + 50 3x10
Assissted dip machine tricep presses ( use the base that you stand on keep elbows high and focus on the stretch ) 3x10 111lbs superset with DB cross body hammer curls 3x10 30s
Abs ( rope crunch superset with pulldown crunch ) 4x failure
Chest day 2 week 3ish?
HS chest press work up in sets of 8 until you canāt get 8 ( without major form breakdown ) 85lbs, this particular HS chest press we have ( out of 3 ) feels like it weights 100lbs on its own, so adding weight gets very very heavy, fast.
DB press 3/4 reps 3x12 65lbs
Stretch pushups 2s hold 3/4 lockout 3x15
Reverse Pec Dec flyes 3x20 70lbs
DB bent over swings 3 x12 30lbs
Micro mini pullaparts 3 x 30
LOL 
Leg day week 3
Standing leg curls just a nice 4x12 for some pumpage
Adductor machine pump and weight moving 115 or so, notch 7.
SSB squats work up to 440 x 8
Leg extension 4x10 3s hold at top of each rep 100lbs
Hack squat 1.5 reps work up until you canāt do 8 anymore 5 total plates
Calves
Chest day 3 week3
Decline chest press 3x10 nothing major just getting some pump, full lock out 90lbs
Incline DB flyes 3x10 30s hold the stretch for 10s
Decline scrape the rack press 3x10 135lbs ( oww my titties )
DB front raise on incline bench laying down 3x10 15lbs
DB side laterals 3x10 20lbs
Reverse poec dex 3x15 80
Chest day 1 week 4 ( finally, Iām about over this shit lol )
Incline DB press 70lbs x 10, 40x10, 25 x 20 holy pump this hurt
Incline fleyes with manual resistance 3x8 with 6-8 reps having a partner try to push you down ( drop the db weight ) 30lbs / 15lbs
Incline Bench 8/6/4 did 185 on my 4 and probably had 2-3 more reps in the tank based on how it felt.
Feet elevated pushups 2x failure
DB rear laterals 3x10 25lbs last set rest 90s then swings to failure got to 38 reps before I bitched out.
DB side laterals 3x10 25lbs
skipped abs and calves because i was over it.
back daaaaay
1 arm row 75lbs superset with 1 arm meadows row 3x8/8
CG cable rows 3x10 170lbs
Banded DB pullover 50lbs + monster mini 3x10
Mag grip Lat pulldowns focus on keeping rips down 120 3 x 12 2s hold
Banded good mornings 3x15
Calves 4x 10 reps, 10 partials, 10s stretch
Did some ab breathing movements after
Another day, another Gnarly arm pump.
Finally hit 17 inches flexed, wooo
Single handle tricep pressdowns 4x15, the way I had these setup really lit my triceps up, they were cramping hard. 60lbs
Reverse grip single handle tricep pressdowns 4x15 60lbs
Decline skull crushers 4x12 heavy bar + 15 per side
EZ bar curls 3x 21s crazy pump here heavy bar + 10 per side
EZ bar spider curls 3 x 10 same as above
DB hammer curls 3x8 + 8 bottom partials 25lbs
Some abbies and calves.
Super jealous of them arms!
Donāt be. Lol.
7 years ago my arms were 15.5 unflexed. At least I hope those were unflexed.