Out From Below

Training Training Logs
221

Saturday: Legs

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

Back squat
40kg x 2 sets x 8 reps
60kg x 8 reps
80kg x 8 reps
100kg x 8 reps

Leg extension
20kg x 15 reps
30kg x 15 reps
40kg x 12 reps
50kg x 4 sets x 12 reps DS 40/30/20 x 8 reps & 8 partials

Zombie lunge
10kg x 4 sets x 20 reps

RDL
60kg x 4 sets x 10 reps

Calves 8 sets

222

Monday: Chest, Delts, Arms

CHEST
Incline dumbbell bench
12kg x 15 reps
20kg x 15 reps
25kg x 15 reps
30kg x 3 sets x 15 reps

Hammer seated press
1 plate per side x 3 sets x 15 reps

Cable fly
5kg x 3 sets x 15 reps

SHOULDERS
Lateral raises
10kg x 3 sets x 10 reps & 10 partials

Bent over fly
10kg x 3 sets x 10 reps & 10 partials

ARMS
V-bar press down: 25kg x 3 sets x 15 reps
Single arm cable curl: 7.5kg x 3 sets x 15 reps

Single arm tricep press down: 10kg x 3 sets x 15 reps
Straight bar cable curl: 20kg x 3 sets x 15 reps

223

Blast 3/4

Tuesday: Back & Legs

BACK

Wide grip pull down
30kg x 15 reps
40kg x 15 reps
50kg x 3 sets x 15 reps

Underhand pull down
40kg x 3 sets x 15 reps

V-bar straight arm pull down
10kg x 15 reps
15kg x 15 reps
20kg x 3 sets x 15 reps

LEGS
Lying single leg curl: 10kg x 3 sets x 15 reps/side
Zombie lunge: BW x 3 sets x 20 reps

Seated single leg curl: 10kg x 3 sets x 15 reps
Walking lunges: BW x 3 sets x 30 reps

CALVES
Seated calves 30kg x 3 sets x 15 reps

224

Wednesday: Chest, Delts, Arms

CHEST
Incline machine press
30kg x 12 reps
40kg x 12 reps
50kg x 12 reps
60kg x 3 sets x 12 reps

Smith bench press
60kg x 12 reps
80kg x 3 sets x 12 reps

Peck deck:
20kg x 12 reps
30kg x 12 reps
40kg x 3 sets x 12 reps

DELTS
Single arm cable lateral raise: 5kg x 3 sets x 12 reps/side

Face pulls: 15kg x 3 sets x 12 reps

ARMS
Reverse triceps extension: 15kg x 3 sets x 12 reps
Preacher curl: 10kg x 3 sets x 12 reps

Tricep salute: 10kg x 3 sets x 12 reps/side
Barbell curl: 25kg x 3 sets x 12 reps

225

Thursday: Back & Legs

BACK
Chest support row
20kg x 12 reps
30kg x 12 reps
40kg x 12 reps
50kg x 12 reps
60kg x 3 sets x 12 reps

Wide grip neutral seated row
30kg x 3 sets x 12 reps

Underhand cable row
15kg x 12 reps
20kg x 12 reps
25kg x 3 sets x 12 reps

LEGS
Leg extension: 20/30/40kg x 3 sets x 12 reps
Lying leg curl: 25kg x 3 sets x 12 reps

Hack squat: 20kg x 3 sets x 12 reps
Switch foot leg curl: 20kg x 3 sets x 12 reps

Standing calf raise: 60kg x 3 sets x 12 reps

226

Friday: Chest, Shoulders, Arms

CHEST
Incline bench
40kg x 8 reps
60kg x 8 reps
80kg x 8 reps
100kg x 8 reps

Flat dumbbell press
30kg x 3 sets x 8 reps

Incline dumbbell fly
11kg x 3 sets x 8 reps

DELTS
10:2 raises: 12kg x 3 sets x 8 reps, 8kg x 3 sets x 8 reps

Bent over raises: 13kg x 3 sets x 8 reps

ARMS
Rope extension:20kg x 3 sets x 8 reps
Standing alternate curl: 10kg x 3 sets x 8 reps

Twist kick backs: 5kg x 3 sets x 8 reps
Reverse curl: 15kg x 3 sets x 8 reps

227

Saturday: Back & Legs

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

Seated close grip row
30kg x 8 reps
45kg x 8 reps
60kg x 8 reps
75kg x 8 reps
90kg x 3 sets x 8 reps

One arm hammer row
20kg x 8 reps
20kg x 3 sets x 8 reps each side

LEGS
Leg press: 3,4,5p x 3 sets x 8 reps, 6p x 8 reps, 4p x 3 sets x 8 reps
Lying leg curl: 32kg x 7 sets x 8 reps

Leg extension: 20kg,30kg,40kg,50kg x 3 sets x 8 reps
Standing one leg curl: 5kg x 3 sets x 8 reps each side

Seated calves: 40kg x 3 sets x 8 reps

228

Monday: Shoulders, Arms

SHOULDERS
6 way: 3kg x 3 sets x 12 reps

Seated dumbbell press
20kg x 3 sets x 12 reps

Front plate raise
10kg x 3 sets x 15 reps

Single arm lateral cable raise
5kg x 3 sets x 15 reps/side

Bent over pronated rear delts
3kg x 25 reps

ARMS
Reverse extension: 10/12.5/15/17.5kg x 3 sets x 15 reps
Single arm cable curl: 5kg x 3 sets x15 reps/side

Straight bar cable curl:10/12/15kg x 3 sets x 15 reps DS 10kg/5kg x 15 reps & 15 partials
Single arm tricep push down: 7.5kg x 3 sets x 15 reps

229

Tuesday: Back & Legs

BACK
Wide grip pull down:
30kg x 15 reps
40kg x 15 reps
50kg x 3 sets x 12 reps

Behind the neck pull down
30kg x 3 sets x 15 reps

Underhand pull down
30kg x 15 reps
40kg x 15 reps
50kg x 3 sets x 12 reps

V-bar straight arm pull down
15kg x 15 reps
20kg x 15 reps
25kg x 3 sets x 15 reps DS 15/10 x 15 reps

LEGS
One leg press: 40kg x 3 sets x 15 reps/side

RDL
60kg x 3 sets x 15 reps

Seated leg curl: 30kg x 3 sets x 15 reps
Zombie lunge: BW x 3 sets x 20 reps

Seated calves: 20kg x 3 sets x 15 reps

230

Wednesday: Shoulders & Arms

SHOULDERS: 15 work sets
6 way
4kg x 3 sets x 10 reps

Front dumbbell raise
10kg x 3 sets x 10 reps

Lateral raisae
10kg x 3 sets x 12 reps

Face pulls
5kg x 24 reps 2 different grips x 12 reps
10kg x 24 reps 2 different grips x 12 reps
15kg x 3 sets x 12 reps

Upright row
15kg x 3 sets x 12 reps

ARMS: Biceps 6 sets, Triceps 6 sets
SS
Straight bar pressdown: 15kg/20kg/25kg x 12 reps, 30kg x 3 sets x 12 reps
Alternating dumbbell curl: 11kg x 3 sets x 12 reps

SS
Salute: 10kg x 3 sets x 12 reps/side
Reverse EZ curl: 20kg x 3 sets x 12 reps

231

Thursday: Back & Legs

BACK: 9 work sets
Chest support row
20kg x 12 reps
40kg x 12 reps
60kg x 3 sets x 12 reps

Wide grip neutral seated row
30kg x 12 reps
45kg x 12 reps
60kg x 3 sets x 12 reps

Underhand cable row
25kg x 3 sets x 12 reps

LEGS
Leg extension: 20/30/40kg/50kg x 3 sets x 12 reps
Seated leg curl: 40kg x 3 sets x 12 reps

Hack squat: 40kg x 3 sets x 12 reps
Lying leg curl: 32kg x 3 sets x 12 reps

Seated calf raises: 40kg x 3 sets x 12 reps

232

Friday: Dels & Arms

SHOULDERS: 15 work sets
6-way
4kg x 3 sets x 8 reps

10:2 raises
10kg x 8 reps
12kg x 8 reps
14kg x 8 reps
16kg x 3 sets x 8 reps

Bent over rear delt raise
15kg x 3 sets x 8 reps

Front barbell raise
10kg x 3 sets x 8 reps

Seated shoulder perss
20kg x 3 sets x 8 reps

ARMS: Bi’s 6 sets & Tri’s 6 sets
SS
Overhead rope extension: 10kg/15kg/20kg x 3 sets x 8 reps DS 15/10/5 x 8 reps
Barbell curl: 20kg x 3 sets x 8 reps

SS
Incline dumbbell curl: 8kg x 3 sets x 8 reps
Twist kick backs: 5kg x 3 sets x 8 reps

233

PREP Week 1

Monday: Shoulders & Arms

SHOULDERS
6 way
3kg x 3 sets x 12 reps

Single arm cable lateral raise
5kg x 3 sets x 15 reps & 10 partials each side

Seated pronated rear delts
3kg x 3 sets x 25 reps

Front plate raise
10kg x 3 sets x 15 reps

ARMS
SS
Reverse extension: 15kg x 3 sets x 15 reps
Single arma cable curl: 5kg x 3 sets x 15 reps

SS
Single arm triceps push down: 7.5kg x 3 sets x 15 reps each arm
Cable barbell curl: 20kg x 3 sets x 15 reps DS 15/10/kg x 10-15reps

234

Prep week 1

Tuesday: back & legs

Warm up
SS
Nacho pull down: 20kg x 3 sets x 10 reps
Behind the neck pull down: 20kg x 3 sets x 15 reps

Underhand pull down
30kg x 15 reps
40kg x 3 sets x 15 reps

Wide grip pull down
40kg x 12 reps
50kg x 12 reps
60kg x 3 sets x 12 reps DS 45/35/25kg x 12 reps

V-bar straight arm pull down
10kg x 15 reps
15kg x 3 sets x 15 reps

LEGS
SS
Seated one leg press: 40kg/50kg/60kg x 15 reps/side
Lying leg curl: 25kg x 3 sets x 15 reps

SS
Seated leg curl: 40kg x 3 sets x 12 reps
Walking lunges: BW x 3 sets x 20 reps

Seated calves: 20kg x 3 sets x 15 reps

235

Prep week 1

Weight: 97.5kg

Wednesday: Shoulders & Arms

SHOULDERS
6 way
4kg x 3 sets x 10 reps

Lateral raises
10kg x 3 sets x 10 reps & 10/20/30 partials

Rope face pull
10kg x 24 reps
15kg x 3 sets x 12 reps

Front barbell raise
15kg x 3 sets x 12 reps

Upright row
20kg x 3 sets x 12 reps

ARMS
SS
Rope extension: 10kg/15kg x 12 reps, 20kg x 3 sets x 12 reps DS 15/10/5
Preacher curl: 11kg x 3 sets x 12 reps/side

SS
Salute: 7.5kg x 3 sets x 12 reps/side
Barbell curl: 20kg x 3 sets x 12 reps

236

Prep Week 1

Weight: 96.5kg

Thursday: back & legs

Chest support row
20kg x 12 reps
40kg x 12 reps
60kg x 3 sets x 12 reps

Wide grip neutral seated row
30kg x 12 reps
45kg x 12 reps
60kg x 3 sets x 12 reps

Underhand barbell row
40kg x 3 sets x 12 reps

LEGS
Leg extension: 20/30/40kg/50kg x 3 sets x 12 reps
Lying leg curl: 30kg x 3 sets x 12 reps

Hack squat: 40kg x 3 sets x 12 reps
Deadlift: 60kg x 3 sets x 10 reps

Seated calf raises: 40kg x 3 sets x 10 reps

237

Prep week 2

Seated leg curl
20kg x 15 reps
30kg x 15 reps
40kg x 3 sets 12 reps

Leg press
2 plates x 20 pause reps & 20 pump reps
3 plates x 15 pause reps & 15 pump reps
4 plates x 10 pause reps & 10 pump reps
2 plates x 3 sets x 25 partial reps

Leg extension
20kg x 15 reps
30kg x 15 reps
40kg x 4 sets x 15 reps

Lying leg curl
15kg x 15 reps
20kg x 15 reps
30kg x 4 sets x 12 reps
15kg x 3 sets x 15 partial reps

Calves
8 sets

238

Prep week 2

Tuesday: Shoulders & Triceps

SHOULDERS
Lateral raises:
10kg x 3 sets x 10 reps & 10/20/30 partials

Single arm cable raise
2.5kg x 20 reps (front and back) x 3 sets on each arm

Rear delt raise
14kg x 3 sets x 12 reps

SS
Dumbbell front raise: 8kg x 10 reps/side
Front plate raiase: 10kg x 3 sets x 15 reps

TRICEPS
Rope extension: 10/15/20kg x 3 sets x 12 reps

Single arm reverse extension: 5kg x 3 sets x 12 reps/side

Overhead single arm extension: 7kg x 3 sets x 12 reps/side

239

Prep week 3

Wednesday: Back

T-bar row
20kg x 12 reps
40kg x 12 reps
60kg x 12 reps
65kg x 12 reps
70kg x 12 reps
75kg x 12 reps

Wider grip close grip row
40kg x 12 reps
60kg x 12 reps
75kg x 3 sets x 12 reps

Dumbbell row
25kg x 4 sets x 12 reps/side

Stretcher
20kg x 12 reps
30kg x 12 reps
40kg x 4 sets x 12 reps

Deadlift shrug
3 sets x 5 deadlifts with 5 shrugs per deadlift

240

Prep week 2

Thursday: Legs session 2

Step ups
bw x 3 sets x 10 reps/side
11kg x 3 sets x 10 reps/side

Swiss ball leg curls
bw x 3 sets x 10 reps

Single leg press
1 plate a side x 3 sets x 15 reps/side

Double to single leg curl (eccentric focus)
20kg x 20 reps (10 lower each leg, double kick up)

Walking lunges
BW x 3 sets x 15 reps/side

Switch foot leg curls
20kg x 3 sets x 10 reps

Standing calf raise
60kg x 3 sets x 10 reps

Seated toe press
20kg x 3 sets x 10 reps