Out From Below

Training Training Logs
261

Week 6/8

Wednesday: Legs

3ml

Weight: 95kg
Carbs been slightly higher monday and tuesday. wednesday - thursday be minimal. friday up it. saturday - sunday go by feel.

Leg extension
30kg x 15 reps
40kg x 15 reps
50kg x 12 reps
60kg x 10 reps DS 45/35/25 x 12 reps

Leg press
3 plates a side x 3 sets x 15 reps

Squat
1 plate a side x 3 sets x 15 reps

Leg extension
40kg x 3 sets x 15 reps

RDL
60g x 3 sets x 15 reps

Lying leg curl
32kg x 3 sets x 12 reps DS 25/20/15 x 8 & 15 partials on the last set

Calves 8 sets

262

week 6/8

4ml

Weight: 96kg

Thursday: Shoulders

Bent over rear pronated delt raises
3kg x 25 reps
5kg x 20 reps
8kg x 15 reps
10kg x 10 reps & 15 dead hang swings x 3 sets

Face pulls
10kg x 20 reps x 3 sets (2 different grips)

Seated dumbbell press
20kg x 10 reps
26kg x 10 reps
30kg x 3 sets x 10 reps

Behind the neck press
20kg x 3 sets x 15 reps

Seated lateral raises
14kg x 3 sets x 15/12/12 reps

Single arm cable raises
5kg x 3 sets x 10 reps & 2.5kg x 10 reps (behind)

263

Week 6/8

Weight 94.5kg

3ml

Friday: Arms

SS
Rope press down: 10/12.5/15kg x 3 sets x 12 reps
Supinated curls: 12kg x 3 sets x 12 reps/side

SS
One arm push down: 7.5kg x 3 sets x 12 reps/side
Barbell curll: 30kg x 3 sets x 12 reps

SS
Straight bar reverse extension: 20kg x 3 sets x 12 reps
One arm preacher curl: 10kg x 3 sets x 12 reps / side

SS
Straight bar overhead extension: 25kg x 3 sets x 12 reps DS 20/15/10 x 15 reps
Hammer curls: 14kg x 3 sets x 12 reps

264

Week 7/8

Monday: CHEST & EXTRA TRICEPS

Weight 96kg (sat and sunday HIGH carbs)

4ml

CHEST
Incline dumbbell press
20kg x 15 reps
25kg x 15 reps
32kg x 12 reps
38kg x 10 reps

Chest press machine
60/65/70/75kg x 12 reps

Dumbbell pullover
20kg x 3 sets x 12 reps

Incline dumbbell fly
12kg x 3 sets x 12 reps

Cable fly
7.5kg x 3 sets x 15 reps DS 3.5kg x 50 partials

EXTRA TRICEPS
Rope bent over extension: 15kg x 4 sets x 12 reps
Twist kick backs: 6kg x 4 sets x 15 reps

265

Week 7/8

Tuesday: Back

Weight: 95.5kg

3ml

Wide grip neutral pull down
30kg x 15 reps
40kg x 15 reps
50kg x 12 reps
60kg x 10 reps
70kg x 8 reps
80kg x 8 reps

SS
Reverse pull down: 50kg x 3 sets x 12 reps
Straight arm pull down: 15kg x 3 sets x 12 reps

Underhand barbell row
60kg x 3 sets x 12 reps

One arm low row
60kg x 15 reps / side
70kg x 12 reps / side
80kg x 10 reps / side

T-bar row
1 plate x 12 reps
2 plate x 12 reps
3 plates x 3 sets x 12 reps

Deadlift shrugs
60kg x 3 sets x 5/5 reps

266

Week 7/8

Wednesday: Shoulders

Weight 95.5kg

4ml

Bent over rear pronated delt raises
4kg x 25 reps
6kg x 10 reps & 14kg x 15 dead swings x 3 sets

Face pulls
15kg x 12 reps & 10kg x 12 reps x 3 sets (2 different grips)

Seated dumbbell press
25kg x 12 reps
30kg x 3 sets x 12 reps

Behind the neck press
25kg x 3 sets x 12 reps

Standing lateral raises
10kg x 10 reps & 15 dead swings x 3 sets

Single arm cable raises
5kg x 10 reps & 2.5kg x 10 reps (behind) x 3 sets

267

Week 7/8

Weight 95.5kg

4ml

Leg extension
30kg x 15 reps
40kg x 15 reps
50kg x 15 reps
60kg x 12 reps DS 45/35/25 x 8/10/15 reps

Hack squat (narrow stance)
1 plate x 15 reps
1.5 plate x 15 reps
2 plate x 15 reps
2.5 plate x 15 reps
3 plates x 15 reps

SS
Unilateral seated leg press: 40/60/80kg x 15 reps
Leg extension: 30kg x 3 sets x 15 reps

RDL
60g x 3 sets x 12 reps

Lying leg curl
30kg x 4 sets x 12 reps

Calves 8 sets

268

week 8/8

Monday: Chest & Extra Triceps

3ml

Weight 96kg

CHEST
Incline dumbbell press
15kg x 20 reps
25kg x 15 reps
30kg x 12 reps
40kg x 12 reps

Chest press machine
40kg x 12 reps
60kg x 12 reps
80kg x 3 sets x 12 reps

Dumbbell pullover
20kg x 3 sets x 12 reps

Incline dumbbell fly
11kg x 3 sets x 12 reps

Cable fly
7.5kg x 3 sets x 15 reps

EXTRA TRICEPS
Rope bent over extension: 20kg x 2 sets x 12 reps, 15kg x 2 sets x 12 reps
Twist kick backs: 7kg x 4 sets x 12 reps

269

Week 8/8

Tuesday: Back

4ml

Weight: 94.5kg

Wide grip neutral pull down
40kg x 15 reps
50kg x 15 reps
60kg x 15 reps
70kg x 12 reps
80kg x 8 reps

SS
Reverse pull down: 50kg x 3 sets x 12 reps
Behind neck pull down: 30kg x 3 sets x 12 reps

Underhand chest support row
15kg x 12 reps
30kg x 3 sets x 12 reps

One arm dumbbell row
29kg x 15 reps / side
34kg x 12 reps / side
38kg x 8 reps / side

Seated v-bar row
60kg x 12 reps
75kg x 12 reps
90kg x 3 sets x 12 reps DS 60/40/30 x 8 reps

Deadlift shrugs
60kg x 3 sets x 5/5 reps

270

Bent over rear pronated delt raises
3kg x 15 reps
5kg x 3 sets x 15 reps

SS
Bent over fly: 10kg x 3 sets x 10 reps
Dead hang swings: 20kg x 3 sets x 15 reps

Seated dumbbell press
20kg x 12 reps
25kg x 12 reps
30kg x 3 sets x 12 reps

Behind the neck press
30kg x 3 sets x 12 reps

Seated strict lateral raises:
5kg x 3 sets x 12 reps

Standing lateral raises
10kg x 3 sets x 10 reps & 15 dead swings

271

Blow up week 1/4

Monday: Chest & Triceps

Machine press
40kg x 12 reps
50kg x 12 reps
60kg x 12 reps
70kg x 4 sets x 12 reps

Pause bench press
40kg x 6 reps
60kg x 6 reps
80kg x 6 reps
100kg x 6 reps

Dumbbell fly
10kg x 4 sets x 12 reps

TRICEPS
Overhead rope extension: 15kg x 3 sets x 12 reps
Twist kick backs: 7kg x 3 sets x 12 reps
Unilateral overhead extension: 5kg x 3 sets x 12 reps / side

272

Week 1/4

Weight 96kg

Wide grip neutral pull down
40kg x 2 sets x 12 reps
50kg x 12 reps
60kg x 10 reps
70kg x 3 sets x 8 reps

Reverse pull down:
40kg x 4 sets x 12 reps

Chest support row
1 plate x 6 reps
2 plates x 6 reps
3 plates x 6 reps
4 plates x 6 reps
3 plates x 4 sets x 6 reps

Dead-stop dumbbell row
25kg x 3 sets x 10 reps / side

T-bar row
1 plate x 12 reps
2 plates x 4 sets x 12 reps

Shrugs
30kg x 3 sets x 12 reps

273

WEEK 1/6

Weight: 96kg

Bent over rear delt raises
5kg x 6 sets x 15 reps

Face pull
15kg x 3 sets x 12 reps
10kg x 3 sets x 12 reps

Seated dumbbell press
20kg x 12 reps
25kg x 12 reps
32kg x 12/12/10/10

Standing lateral raises:
12g x 3 sets x 12 reps

One arm lateral raise
4kg x 4 sets x 12 reps / side

274

Week 1/6

Weight: 96.8kg

Friday: Legs

Leg extension
30kg x 2 sets x 15 reps
40kg x 12 reps
50kg x 12 reps
60kg 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
3 plates x 4 sets x 12 reps

Single leg press
1 plate a side x 4 sets x 12 reps / side

RDL
60g x 4 sets x 12 reps

Lying leg curl
30kg x 4 sets x 12 reps

Calves 8 sets

275

Week 2/4

Weight: 97.5kg

Monday: Chest & Triceps

Incline dumbbell press
20kg x 12 reps
25kg x 4 sets x 12 reps (super slow, squeeze, controlled, varied tempo)

Bench press
60kg x 6 reps
80kg x 6 reps
100kg x 6 reps
120kg x 6 reps
140kg x 6 reps

Machine press
50kg x 12 reps
70kg x 4 sets x 12 reps

Low cable fly
3.5kg x 4 sets x 12 reps

TRICEPS
Rope cross body extension: 10kg x 3 sets x 12 reps
Overhead rope extension: 12.5kgkg x 3 sets x 12 reps
Twist kick backs: 7kg x 3 sets x 12 reps

276

Week 2/4

Weight: 97.5kg

Tuesday: BACK

Pull ups
BW x 3 sets x 5 reps

Reverse grip pull down
30kg x 12 reps
40kg x 12 reps
50kg x 3 sets x 12 reps

Underhand CSR
15kg x 4 sets x 12 reps

T-bar row
1 plate x 12 reps
2 plates x 12 reps
3 plates x 4 sets x 12 reps

One arm dumbbell row
25kg x 4 sets x 12 reps

Rope pull down
15kg x 3 sets x 12 reps

Deadlifts
60kg x 5 reps
100kg x 5 reps
140kg x 3 reps

277

Week 2/4

Weight 96.5kg (stomach was sore the day before, a little sick)

Wednesday: Shoulders

Rear delt flies:
6kg x 6 sets x 12 reps (2 different grips)

Rope face pulls
15kg/10kg x 6 sets x 12 reps (2 different grips)

Behind the neck press
35kg x 6 sets x 12 reps

Heath lateral raises
11kg x 4 sets x 12 reps

One arm dumbbell raise
4kg x 4 sets x 12 reps

278

Week 2/4

Weight: 96.5kg

Friday: Legs

Leg extension
30kg x 12 reps
40kg x 12 reps
50kg x 12 reps
60kg x 12 reps
40kg x 4 sets x 12 reps

Leg press
2 plates x 10 reps
3 plates x 10 reps
4 plates x 10 reps
5 plates x 10 reps x 4 sets x 10 reps

Hack squat
1 plate a side x 4 sets x 10 reps

RDL
60g x 4 sets x 12 reps

Seated leg curl
30kg x 4 sets x 12 reps

Calves 8 sets

279

Week 3/4

Weight: 98.5kg (1kg up!)

Monday: Chest & Shoulders

CHEST
Incline dumbbell press
20kg x 12 reps
25kg x 12 reps
30kg x 12 reps

Bench press
60kg x 6 reps
80kg x 6 reps
100kg x 6 reps
120kg x 6 reps
100kg x 3 sets x 6 reps

Flat dumbbell press
25kg x 4 sets x 12 reps

Flat dumbbell fly
12kg x 4 sets x 12 reps

SHOULDERS
Rope face pulls: 15/10kg x 4 sets x 12/12 reps

Heath raises
11kg x 4 sets x 12 reps

One arm seated raises
4kg x 4 sets x 12 reps / side

280

Week 3/4

Wednesday: Back

Weight: 97kg

Pull ups
Bw x 3 sets x 5 reps

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

Underhand CSR
20kg x 8 reps
30kg x 8 reps
40kg x 8 reps
50kg x 8 reps
60kg x 8 reps

Underhand one arm cable row
5kg x 12 reps / side
7.5kg x 4 sets x 12 reps / side

SS
Wide grip pull down: 50kg x 3 sets x 12 reps
Straight arm pull down: 15kg x 3 sets x 12 reps

Deadlift
60kg x 3 sets x 5 reps