Out From Below

Training Training Logs
201

Blast 1/4

Sunday: Legs

Lying leg curl
20kg x 15 reps
25kg x 15 reps
30g x 15 reps
35kg x 12 reps
40kg x 8 reps
20kg x 3 sets x 8 1.5 reps & 10sec hold x 2 sets
20kg x 3 sets x 8 .15 reps & 15 bottom partials

Leg press
narrow and lowered foot position, feels better on legs and lower back
2 plates x 10 reps
3 plates x 10 reps
4 plates x 10 reps
5 plates x 10 reps
6 plates x 10 reps
7 plates x 10 reps (280kg)

Leg extension
20kg x 15 reps & 10 sec iso hold
30kg x 15 reps
40kg x 15 reps
50kg x 15 reps
30kg x 10 reps & 10 sec hold & 10 partials at the bottom x 3 sets

Bulgarian split squat
10kg x 4 sets x 10 reps each leg

RDL
60kg x 4 sets x 10 reps

Seated calves 4 sets
Standing calves 4 sets

202

Monday: Chest & Shoulders

Incline chest press machine
30kg x 15
40kg x15
50kg x 12
60kg x 10
70kg x 8
80kg x 8

Incline bench press
60, 80, 90, 100, 110, 120kg x 6 reps (felt good and strong)

Slight incline dumbbell press
20kg x 10 1.5 reps x 4 sets

Cable fly
5kg x 15 reps
7.5kg x 15 reps
10kg x 3 sets x 15 reps DS 6kg x 15 reps/15 partials, 3.5kg x 15 reps/15 partials

Lateral raise
10kg x 3 sets x 15 reps & 25 partials

Bent over pronated rear delts
3kg x 3 sets x 15 reps

Bent over rear delt fly
10kg x 3 sets x 12 reps & 25 partials

Seated shoulder press
20kg x 4 sets x 12 reps

203

Wednesday: Back

T-bar row
20kg x 15 reps
30kg x 12 reps
40kg x 10 reps
50kg x 8 reps
60kg x 8 reps
70kg x 8 reps

Seated one arm rows
30kg x 10 reps each arm
40kg x 10 reps each arm
*50kg x 10 reps each arm
*55kg x 10 reps each arm
*60kg x 10 reps each arm
*65kg x 10 reps each arm & 15 partials & 15sec iso stretch

Wide grip seated row
30kg x 12 reps
45kg x 4 sets x 12 reps

Underhand pull down
30kg x 15 reps
40kg x 15 reps
50kg x 4 sets x 12 reps

Wide grip straight arm pulldown
20kg x 3 sets x 12 reps

Dumbbell shrug
32kg x 3 sets x 12 reps

204

Friday: Arms

V-bar press down
15kg x 25 reps
20kg x 25 reps
25kg x 20 reps
30kg x 15 reps
35kg x 4 sets x 10 reps

Seated hammer press
14kg x 3 sets x 8 1.5 reps

Close grip bench
60kg x 8 reps
80kg x 4 sets x 8 reps

Seated incline curls
10kg x 3 sets x 10 reps each arm

Overhead dumbbell extension
26kg x 4 sets x 15 reps

21s Barbell curl
15kg x 3 sets

205

Sunday: Legs

Lying leg curl
20kg x 15 reps
25kg x 15 reps
30g x 12 reps
35kg x 10 reps
40kg x 3 x 8 reps DS 25 x 8, 20 x 8, 15 x 8 & 15 partials

Hack squat
1 plate x 8 reps
2 plates x 8 reps
3 plates x 8 reps

Leg extension
20kg x 15 reps & 10 sec iso hold
30kg x 15 reps & 10 sec iso hold
40kg x 4 sets x 12 reps & 10 sec iso hold
25kg x 2 sets x 15 reps (every 5th rep 5 sec hold) & 10 partials

Walking lunges
10kg each hand x 4 sets x 20 reps

RDL
60kg x 4 sets x 10 reps

Seated calves 4 sets
Standing calves 4 sets

206

Blast 3/4

Monday: Chest & Shoulders

Incline dumbbell press
20kg x 10 reps
26kg x 10 reps
30kg x 10 reps
36kg x 10 reps
42kg x 10 reps

Incline smith machine bench
60kg x 8 reps
80kg x 8 reps
100kg x 8 reps
120kg x 8 reps
140kg x 6 reps

Incline machine press
40kg x 12 reps
50kg x 12 reps
60kg x 4 sets x 12 reps DS 50/40/30 x 8 reps

Incline dumbbell fly
10kg x 4 sets x 10 reps

Lateral raise
10kg x 3 sets x 15 reps

Pronated rear delt fly
3kg x 3 sets x 15 reps

Front plate raise
10kg x 3 sets x 15 reps

Seated overhead press
20kg x 3 sets x 12 reps

207

Blast 3/4

Wednesday: Back

Messed up the type of back day I was meant to do lol

T-bar row
20kg/40kg/60kg/80kg x 8 reps

Meadow row:
20kg x 4 sets x 12 reps each arm

Chest support row
20kg x 12 reps
25kg x 12 reps
30kg x 12 reps
40kg x 12 reps
50kg x 12 reps
60kg x 12 reps DS 40/30/20kg x 12 reps & 15sec iso stretch

Reverse seated close grip pull down
40kg x 4 sets x 12 reps

Rope pull down
10,15,20kg x 4 sets x 12 reps

Seated dumbbell shrugs
30kg x 3 sets x 12 reps 3 sec pause at the top

208

Blast 3/4

Reached weight goal of 100kg for the first time, need to hold this for 5 more weeks for it to set.

Friday: Arms

Workout B

Superset
V-bar reverse curls: 10/15/20kg x 4 sets x 15 reps
Rope press downs: 15/20/25kg x 4 sets x 12 reps

Superset
One arm preacher curl: 10kg x 4 sets x 10 reps each arm
Overhead dumbbell extensioN: 30kg x 4 sets x 15 reps

Superset
Reverse cable extension: 15kg x 4 sets x 15 reps DS 10/5 x 15/15
Straight bar cable curl: 15kg x 4 sets x 15 reps DS 10/5 x 15/15

209

Blast 3/4

Saturday: Legs

Lying leg curl
20kg x 15 reps
30kg x 15 reps
35kg x 12 reps
40kg x 10 reps
20kg x 3 sets x 15 reps & 15 partials

Leg press
2 plates x 15 reps
3 plates x 15 reps
4 plates x 10 reps
5 plates x 10 reps
6 plates x 10 reps
7 plates x 10 reps
4 plates x 25 reps
3 plates x 25 reps

Leg extension
30kg x 15 reps
40kg x 15 reps
50kg x 12 reps
55kg x 12 reps
30kg x 3 sets x 15 reps

Meadow bulgarian split squat
10kg x 4 sets x 10 reps each leg

RDL
60kg x 4 sets x 10 reps

Seated calves 4 sets
Leg pres calves 4 sets

210

Blast 4/4

Monday: Chest & Shoulders

Slight incline dumbbell press
25kg x 25 reps
32kg x 15 reps
40kg x 15 reps

Incline smith bench press
60kg x 6 reps
100kg x 6 reps
120kg x 6 reps
140kg x 6 reps

Flat machine press
40kg x 12 reps
50kg x 12 reps
60kg x 12 reps
70kg x 4 sets x 12 reps

Cable fly
5kg x 15 reps
7.5kg x 15 reps
10kg x 3 sets x 15 reps DS 6.25kg x 15 reps, 3kg x 15 reps

6 way
4kg x 3 sets x 8 reps

Seated lateral raises
4kg x 3 sets x 15 reps

Bent over rear delts
4kg x 3 sets x 15 reps

Seated shoulder press
20kg x 3 sets x 15 reps

211

Blast 4/4

Wednesday: Back

T-bar row
20kg x 8 reps
40kg x 8 reps
60kg x 8 reps
80kg x 8 reps
40kg x 3 sets x 12 reps

One arm machine row
40kg x 12 reps
50kg x 12 reps
60,65,70kg x 12 reps each arm

Seated rotation low rows (pronation - supination)
30kg x 4 sets x 12 reps

Close grip pull down
40kg x 12 reps
50kg x 12 reps
60kg x 4 sets x 12 reps

Straight arm rope pull down
10kg x 15 reps
15kg x 15 reps
20kg x 4 sets x 15 reps

Barbell shrug
60kg x 3 sets x 12 reps

Work Sets: 23 sets for Back
Warm Up Sets: 8
Total sets for workout: 31 sets

212

Blast 4/4

Friday: Arms

V-bar push downs
15kg x 20 reps
20kg x 15 reps
25kg x x 15 reps
30kg x 4 sets x 12 reps

Hammer curls
14kg x 10 reps
18kg x 4 sets x 10 reps

Close grip bench press
40kg x 10 reps
60kg x 10 reps
80kg x 10 reps
100kg x 4 sets x 10 reps

Alternating curls
12kg x 4 sets x 10 reps

Overhead rope extension
10kg x 15 reps
12.5kg x 15 reps
15kg x 4 sets x 12 reps

21s spider curls
5kg x 25 reps
8kg x 4 sets x 21s

213

Blast 1/4

Monday: Chest & Shoulders

Machine chest press slow control squeezes
30kg x 25 reps
40kg x 20 reps
50kg x 15 reps
60kg x 10 reps
70kg x 10 reps
80kg x 10 reps

Incline bench press
60kg x 6 reps
80kg x 6 reps
100kg x 6 reps
120kg x 6 reps

Flat dumbbell press
20kg x 12 reps
25kg x 12 reps
30kg x 4 sets x 12 reps

Cable fly
5kg x 25 reps
7.5kg x 4 sets x 15 reps DS 5kg x 15 reps & 25 partials

6 way
4kg x 3 sets x 8 reps

SS
Dumbbell swing 15kg x 15 reps x 3 sets
Rear delt fly 4kg x 10/15/20 reps

Lateral raise
10kg x 10 reps & 10/15/20 partials

214

Wednesday: Back

Chest support row
20kg x 12 reps
30kg x 12 reps
40kg x 12 reps
50kg x 12 reps
60kg x 12 reps DS 40/30/20 x 8 reps

Meadow row
20kg x 4 sets x 10 reps each side

Seated wide grip row
30kg x 12 reps
50kg x 4 sets x 12 reps

Wide grip pull down
30kg x 12 reps
40kg x 12 reps
50kg x 4 sets x 12 reps

Wide grip straight arm pull down
20kg x 3 sets x 15 reps

Dumbbell shrug
30kg x 3 sets x 15 reps

215

Friday: Arms

SS
Alternating supinated curls: 10kg x 3 sets x 12 reps
Straight bar press downs: 25kg x 3 sets x 12 reps

SS
Barbell curl: 25kg x 3 sets x 12 reps
Single arm towel press down: 5kg x 3 sets x 12 reps

SS
Single arm preacher curl: 10kg x 3 sets x 12 reps
Reverse extension: 12.5kg x 3 sets x 12 reps

SS
Incline dumbbell curl: 5kg x 3 sets x 12 reps
Overhead rope extension: 12.5kg x 3 sets x 12 reps

216

Blast 1/4

Sunday: Legs

Seated hamstring curl
20kg x 15 reps
30kg x 12 reps
40kg x 4 sets x 12 reps

Leg press
3 plates x 12 reps
4 plates x 12 reps
5 plates x 12 reps
6 plates x 12 reps
4 plates x 3 sets x 12 reps

Leg extension
30kg x 12 reps
40kg x 4 sets x 12 reps
30kg x 3 sets x 15 reps *5sec x 3 per set

Meadow bulgarian split squat
BW x 3 sets x 10 reps each leg

RDL
60kg x 4 sets x 10 reps

Seated calves 4 sets
Standing calves 4 sets

217

Blast 2/4

Monday: Chest & Shoulders

Machine chest press slow control squeezes
30kg x 2 x 12 reps
40kg x 12
50kg x 12 reps
60kg x 12 reps
70kg x 12 reps
80kg x 12 reps

Incline bench press
60kg x 6 reps
80kg x 6 reps
100kg x 6 reps
120kg x 6 reps

Hex press
20kg x 4 sets x 12 reps

Cable fly
7.5kg x 4 sets x 12 reps

6 way
4kg x 3 sets x 8 reps

Lateral raise
10kg x 10 reps & 10 partials x 3 sets

SS
Dumbbell swing 15kg x 10 reps x 3 sets
Rear delt fly 3kg x 15 reps x 3 sets

Lateral raise
10kg x 10 reps & 10 partials x 3 sets

218

Blast 2/4

Wednesday: Back

T-bar row
20kg x 12 reps
40kg x 12 reps
60kg x 12 reps
80kg x 12 reps
60kg x 3 sets x 12 reps felt strong on all sets, weight stuck for a second at the top, big pump, good form

One arm dumbbell row
25kg x 3 sets x 12 reps each arm good stretch and pump

Bent over cable rows
(pronation - supination)
10/15/20/25kg x 12 reps
(neutral grip)
30kg x 4 sets x 12 reps awesome pump

Close grip reverse pull down
50kg x 4 sets x 12 reps

Straight arm v- bar pull down
15kg x 4 sets x 15 reps

Barbell shrug
60kg x 3 sets x 15 reps

Work Sets: 23 sets for Back
Warm Up Sets: 6
Total sets for workout: 29 sets but used more reps than the last similar workout

219

Friday: Arms

SS
Alternating supinated curls: 10kg x 3 sets x 12 reps
Straight bar press downs: 30kg x 3 sets x 12 reps

SS
Single arm preacher curl: 10kg x 3 sets x 12 reps
Single arm towel press down: 7.5kg x 3 sets x 12 reps

SS
Barbell curl: 25kg x 3 sets x 12 reps
Reverse extension: 12.5kg x 3 sets x 12 reps

SS
Incline dumbbell curl: 6kg x 3 sets x 12 reps
Overhead rope extension: 15kg x 3 sets x 12 reps

220

New shit going by feel and calculated guesses

High frequency for now, adjust volume/intensity per muscle group going by feel after establishing accommodation to the program style

M: Chest, Delts, Arms
T: Back, Legs
W: Chest, Delts, Arms
TH: Back, Legs
F: Chest, Delts, Arms
S: Back, Legs
S:

Chest, Back, Legs

  1. 3 exercises x 3 sets x 15+*
  2. 3 exercises x 3 sets x 10 - 12
  3. 3 exercises x 3 sets x 6 - 8 ***

9 sets per week for each body part split over 3 days, 3 different rep ranges, 3 different levels of intensity

  • = drop sets, partials, iso holds
    *** = bakc off sets for more volume on the select muscle group that needs more work for the week

Arms & Delts

  1. 2 exercises x 3 sets x 15+
  2. 2 exercises x 3 sets x 10 - 12
  3. 2 x 2 exercises x 3 sets x 6 - 8

6 sets per week for each body part split over 3 days, 3 different rep ranges

  • Arms are always in a superset
  • Delts always have high intensity placed onto it

Chest, Delts, Arms
3 chest exercises x 3 sets = 9 sets
2 delt exercises x 3 sets = 6 sets
2 arm supersets x 3 sets = 6
21 sets per workout x 3 times a week —> 63 sets per week
= 27 sets for chest each week
= 18 sets for shoulders each week
= 12 sets for arms each week

Back,Legs
3 back exercises x 3 sets = 9 sets
2 leg supersets x 3 sets = 6 sets
15 sets per workout x 3 = 54 sets per week
27 sets for back
18 sets for legs

Back 1 - Vertical pulling
wide grip, close grip, underhand grip
Back 2 - wide grip width
csr, meadow row, wide grip row
Back 3 - close grip thickness
t-bar, single arm, close grip

Chest - incline, flat, fly

Arms - single arm bicep/double tricep, single arm tricep/double bicep

Legs 1 - zombie lunge/single leg curl, split squat/swiss ball curl
Legs 2 - leg extension/lying hamstring curl, hack quat/seated curl
Legs 3 - Leg press/switch foot, back squat/curl