Prep week 3
Friday: Chest & Shoulders
Weight 94.5kg
CHEST
Hex press
15kg x 15 reps
20kg x 3 sets x 15 reps
SS
Dumbbell pull over: 20kg x 3 sets x 12 reps
Bodyweight dips: BW x 3 sets x 12 reps
SS
Flat fly: 10kg x 3 sets x 12 reps
Push ups: BW x 3 sets x 15 reps
SHOULDERS
6 way: 4kg x 3 sets x 8 reps
Bent over pronated raises: 4kg x 25 reps
Face pulls (2 grips)
15kg x 3 sets x 12 reps
10kg x 3 sts x 12 reps
Supported rear delt swing-partial
8kg x 10 reps & 15 partials
Prep week 2
Saturday: Arms
SS
Straight bar press down: 20,25,30kg x 3 sets x 12 reps
Alt dumbbell curl: 10kg x 3 sets x 12 reps/side
SS
Single arm triceps press down: 5kg x 3 sets x 12 reps/side
Barbell curl: 20kg x 3 sets x 12 reps
SS
Reverse triceps extension: 15kg x 3 sets x 12 reps
Preacher dumbbell curl: 10kg x 3 sets x 12 reps/side
SS
Incline dumbbell curl: 5kg x 3 sets x 12 reps/side
Overhead dumbbell extension: 25kg x 3 sets x 12 reps
Sunday: Back extra
Warm up SS: 30kg x 3 sets
Underhand pull down x 10 reps
Behind neck pull down x 10 reps
Nacho chip pull down x 10 reps
Lat pull down
40kg x 12 reps
50kg x 12 reps
55kg x 12 reps
60kg x 12 reps
Single arm underhand pull down
10kg x 3 sets x 12 reps/side
Seated underhand pull down
20kg x 3 sets x 12 reps/side
Straight arm pull down
10kg x 15 reps
15kg x 15 reps
20kg x 3 sets x 15 reps
Back extensions
BW x 3 sets x 12 reps
Prep week 3
Monday: LEGS
Lying leg curl
4 x12
Leg extensions
4 x 15
Leg press
4 x 15
Single leg curl
3 x 10 / side
Seated calves
Seated toe press
Tuesday: SHOULDERS & TRICEPS
Seated lateral raises: 10/13kg x 3 sets x 12 reps
Standing lateral raises: 10kg x 3 sets x 10 reps & 10 partials
Incline one arm raises: 5kg x 3 sets x 15 reps/side
SS
Front dumbbell raise: 10kg x 3 sets x 10 reps
Front plate raise: 10kg x 12 reps
Bent over rear delt: 10kg x 10 reps & 10 partials
Rope press down: 15kg x 3 sets x 12 reps
Single arm reverse extension: 5kg x 3 sets x 15 reps/side
Single arm overhead extension: 10kg x 3 sets x 12 reps/side
Wednesday: BACK
T-bar row
20kg x 15 reps
40kg x 15 reps
60kg x 15 reps
80kg x 15 reps
CSR
20kg x 12 reps
40kg x 3 sets x 12 reps
SS
Close grip row: 60kg x 3 sets x 12 reps
Dumbbell row: 20kg x 3 sets x 10 reps/side
SS
Close grip lat pull down: 40/45/50kg x 3 sets x 12 reps
Rope straight arm pull down: 20kg x 3 sets x 12 reps
Deadlift shrugs
60kg x 3 sets x 5/5 reps
Thursday: Extra Legs
Leg extensions
20kg x 25 reps
30kg x 20 reps
30kg x 3 sets x 30 reps (diff tempo’s and rom)
Single leg press
1 plate a side x 3 sets x 15 reps / side
SS
Delarose hack squat: 1 plate a side x 3 sets x 15 reps
Walking lunges: BW x 3 sets x 20 reps
SS
Leg extension: 20kg x 3 sets x 10 reps (5 eccentric each leg)
Top half bulgarian: BW x 3 sets x 10 reps/side
Standing calves 4 sets
Toe press 4 sets
Friday: Chest & Extra Shoulders
CHEST
Hex press
15kg x 4 sets x 12 reps
Machine press
40kg x 10 reps
50kg x 10 reps
60kg x 10 reps
70kg x 10 reps
80kg x 10 reps
Cable fly
5kg x 4 sets x 15 reps
SHOULDERS
Pronated raise: 3kg x 3 sets x 15/10 reps (25 reps)
Bent over raise: 10kg x 3 sets x 10 reps & 14kg x 15 partials (25 reps)
Face pull: 6 sets x 15 reps (2 different grips)
Saturday: ARMS
Sunday: Back Extra
Underhand pull down
30kg x 3 sets x 25 reps
SS 3 sets
BNP 30kg x 10 reps
Nacho 30kg x 10 reps
Hammer pull down
1 plate each side x 15 reps
1.5 plates each side x 15 reps
2 plates each side x 3 sets x 15 reps
Traction pull down
40kg x 10 reps & 5 reps/10 reps/15 reps
Wide grip pull down
50kg x 3 sets x 15 reps
Alternating supinated grip pull down
20kg x 3 sets x 20 reps
Week 4 of prep
Weight: 95kg
Monday: Legs
Lying leg curl
15kg x 12 reps
20kg x 12 reps
25kg x 12 reps
30kg x 3 sets x 22 reps DS 25/20/15 x 8 reps & 15 bottom partials
Leg press
3 plates x 6/6 reps
4 plates x 6/6 reps
5 plates x 6/6 reps
Leg extension
20kg x 25 reps
25kg x 25 reps
30kg x 25 reps
40kg x 4 sets x 15 reps DS 30/25/20 x 8 reps & 10 partials
Seated leg curl
30kg x 4 sets x 12 reps
Standing calves 4 sets
Seated calves 4 sets
Week 4 of prep
Weight: 94kg
Tuesday: Back
Smith machine row
60kg x 12 reps
80kg x 12 reps
90kg x 12 reps
100kg x 12 reps
Machine row TUT
40kg x 15 reps each side
50kg x 12 reps each side
60kg x 8 reps each side
T-bar row
20kg x 15 reps
40kg x 12 reps
60kg x 8 reps
Dumbbell row
25kg x 3 sets x 12 reps each side
Deadlift
60kg x 5 reps
100kg x 3 sets x 5 reps
Week 4 of prep
Wednesday: Chest
Incline press machine
30kg x 15 reps
40kg x 15 reps
50kg x 15 reps
60kg x 15 reps DS 50/40/30kg x 8 reps
Dumbbell flat press
20kg x 20 reps
25kg x 15 reps
30k x 10 reps
Pull overs
15kg x 3 sets x 15 reps
Incline fly
11kg x 3 sets x 15 reps
Cable fly
5kg x 3 sets x 15 reps
Week 4 of prep
weight 93.5kg
decided to do a carb up today
6 gluten free pancakes with cinnamon and honey
more sweet potato added in
making sure to keep my carb ups as clean as possible only wellness stuff or any homemade recipes
Thursday: Legs Extra
SS
Leg extension: 20kg x 15, 30kg x 15, 40kg x 3 sets x 10 reps (slow with a pause)
BW bulgarians: BW x 3 sets x 15 reps / side
Single leg press
1 plate a side x 3 sets x 15 reps / side (slow and controlled)
SS
Reverse smith lunges: 40kg x 3 sets x 10 reps / side
Smith hack squats: 40kg x 3 sets x 20 reps
Toe press: 8 sets x 10 reps
Good pump for the quads with some extra calves work
Lots of single leg work and massive pump
Carb up will do me good with the increase in t3, clen and tren especially
Week 4 of prep
Weight: 94.5kg (after carb increase yesterday)
Friday: SHOULDERS
Lots of high reps, lots of different exercises, just pumping up
Pronated raises:
4kg x 15 reps
6kg x 3 sets x 15 reps
Rear delt raises:
11kg x 3 sets x 10 reps & 15 partials
Face pulls:
12.5kg x 10 reps & 7.5kg x 15 reps x 3 sets
Seated strict lateral raises:
6kg x 3 sets x 15 reps
Single cable raise
5kg x 10 reps each side & 2.5kg x 10 reps each side x 3 sets
Front barbell raise
10kg x 10 full reps, 10 top reps and 10 low reps x 3 sets
Week 5/8 of prep
Weight: 96kg (lots of caaaaaaaarbs this weekend)
Monday: Legs
Leg extensions
20kg x 25 reps
30kg x 15 reps
40kg x 4 sets x 15 reps
Hack squat
1 plate a side x 4 sets x 15 reps
Leg press
2 plates x 25 reps
4 plates x 15 reps
5 plates x 15 reps
6 plates x 15 reps
RDL
60kg x 3 sets x 15 reps
Lying leg curl
15kg x 15 reps
25kg x 3 sets x 15 reps
Calves 8 sets
Last 4 weeks split
Figured that I need gh and slin to be able to increase training frequency at a level that GROWS ME
I prefer 4-5 days anyway feels like I can deliver more force and recover
Monday - chest and triceps
Tuesday - back and biceps & prep cardio
Wednesday - Legs
Thursday - Shoulders & prep cardio
Friday - Arms
Saturday - off
Sunday - Prep fasted cardio
Off-season cardio will be done only on tuesdays and thursdays for 20min with a lot of recovery focus and mobility
In-season the split is the same but with a lot more intensity techniques and supersets to burn fat and keep muscle but the cardio is increased 3 times as much with the inclusion of fat burners and polisher drugs with lower carbs
Cheat meals will be as follows: Friday will be waffles with ice cream (all natural/homemade) and Sunday will be Sushi. Off-season the same applies except more carbs during the week with pineapple juice for calories and a shake with lactose free dairy.
Week 5/8
Weight: 94.5kg
3ml
Tuesday: Chest and triceps
CHEST
Incline dumbbell press
20kg x 3 sets x 15 reps
Flat dumbbell press
25kg x 15 reps
30kg x 12 reps
36kg x 8 reps
Pull overs
20kg x 3 sets x 12 reps
Incline dumbbell fly
10kg x 3 sets x 15 reps
Cable fly
7.5kg x 3 sets x 15 reps
EXTRA TRICEPS
Overhead rope extension: 17.5kg x 4 sets x 12 reps
Twist kick backs: 5kg x 4 sets x 12 reps
Week 5/8
4ml
Wednesday: Back
V-bar pull down
25kg x 3 sets x 15 reps
SS
Reverse pull down: 25kg x 3 sets x 15 reps, 50kg x 3 sets x 12 reps
Straight arm pull down: 18kg x 3 sets x 12 reps
Underhand barbell row
40kg x 12 reps
50kg x 12 reps
60kg x 3 sets x 12 reps
Iso row tension row
20kg x 3 sets x 12 reps / side
Seated v bar row
60kg x 12 reps
75kg x 12 reps
90kg x 3 sets x 12 reps
Rack pull shrug
60kg x 3 sets x 5/5
Week 5/8
94kg
3ml
Thursday: Shoulders
SS
Pronated raises: 6kg x 3 sets x 12 reps
Heavy partials: 14kg x 3 sets x 15 reps
SS
Bent over rear delt raises: 10kg x 3 sets x 12 reps & 15 partials
Seated dumbbell press
20kg x 15 reps
24kg x 12 reps
30kg x 3 sets x 8 reps
Behind the neck press
20kg x 3 sets x 12 reps
Lateral raises
10kg x 3 sets x 12 reps
Single arm cable raises
5kg x 3 sets x 10 reps & 10 partials
Upright cable row
15kg x 3 sets x 15 reps
Week 5/8
Weight 93.5kg
Friday: Arms
SS
Straight bar press down: 30kg x 3 sets x 12 reps
Supinated curls: 11kg x 3 sets x 12 reps/side
SS
One arm push down: 7.5kg x 3 sets x 12 reps/side
Straight bar cable curl: 15kg x 3 sets x 12 reps
SS
Straight bar reverse extension: 20kg x 3 sets x 12 reps
One arm cable preacher curl: 5kg x 3 sets x 12 reps / side
SS
Straight bar overhead extension: 20kg x 3 sets x 12 reps
Rope hammer curls: 15kg x 3 sets x 12 reps
Week 6/8
Weight 94.5kg
3ml
Monday: Chest & extra triceps
CHEST
Incline dumbbell press
15kg x 25 reps
20kg x 15 reps
25kg x 12 reps
30kg x 8 reps
Chest press machine
40kg x 12 reps
50kg x 12 reps
70kg x 3 sets x 12 reps DS 55/45/35 x 8 reps
Dumbbell pullover
20kg x 3 sets x 12 reps
Incline dumbbell fly
10kg x 3 sets x 15 reps
Cable fly
7.5kg x 3 sets x 15 reps
EXTRA TRICEPS
Rope bent over extension: 15kg x 4 sets x 15 reps
Twist kick backs: 7kg x 4 sets x 12 reps
Week 6/8
Weight 94.5kg
Tuesday: Back
Wide grip neutral pull down
30kg x 15 reps
40kg x 15 reps
50kg x 15 reps
SS
Reverse pull down: 50kg x 12, 60kg x 10, 70kg x 10 reps
Straight arm pull down: 15kg x 12, 20kg x 12, 25kg x 12 reps
Underhand barbell row
60kg x 3 sets x 12 reps
One arm dumbbell row
25kg x 12 reps / side
30kg x 12 reps / side
36kg x 12 reps / side
Seated v bar row
90kg x 3 sets x 12 reps DS 60/50/40kg x 8 reps
Deadlift
60kg x 3 sets x 5 reps
4ml