Out From Below

Training Training Logs
301

Week 4 of Cruise Base

Rotator cuffs
2kg x 3 sets x 24 reps / side

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

Oly lateral raises
2.5kg x 3 sets x 12 reps

Seated lateral machine
30kg x 4 sets x 12 reps

Lateral raises
10kg x 4 sets x 12 reps

Bent over raisies
10kg x 3 sets x 12 reps

Bent over pronated fly
3kg x 3 sets x 15 reps

Upright cable row
15kg x 3 sets x 15 reps

Behind the neck press
35kg x 3 sets x 15 reps

302

Week 5 of Cruise Base
Week 1 of Cube

CUBE STYLE
Look and feel 8/10
Weight: 97kg

Monday: Deadlifts

Deadlifts
60kg x 2 sets x 5 reps
100kg x 3 reps
140kg x 1 rep
180kg x 1 rep
200kg x 1 rep

RDL
40kg x 4 sets x 12 reps

Dumbbell row
30kg x 3 sets x 10 reps / side

Seated hamstring curl
20kg x 15 reps
35kg x 3 sets x 15 reps

Seated calf raises
20kg x 3 sets x 15 reps & 10/15/20sec pauses at the end

Decline sit ups x 3 sets x 15 reps

303

Week 5 of Cruise Base
Week 1 of Cube

Look & Feel 9/10
Weight: 98kg

Tuesday:
Foam rolling
30min cardio
Stretching

Wednesday:
Bench - Heavy (meant to be reps lol)

Bench press
bar x 15
60kg x 2 sets x 5 reps
80kg x 5 reps
100kg x 3 reps
120kg x 1 rep
140kg x 1 rep
160kg x 1 rep

Close grip press
60kg x 4 sets x 8 reps

Underhand barbell row
60kg x 3 sets x 12 reps

Lateral raise: 10kg x 3 sets x 12 reps
Pronated fly: 3kg x 3 sets x 12 reps

Rope press down: 15kg x 3 sets x 12 reps
Alternating curls: 10kg x 3 sets x 12 reps

Crunches 3 x 15 reps

304

Week 5 of Cruise Base
Week 1 of Cube

Weight: 97kg
Look & Feel: 7/10

Friday: Squats Speed

Squat
bar x 10
60kg x 2 sets x 5 reps
100kg x 5 reps
140kg x 3 sets x 3 reps

Oly squats
60kg x 4 sets x 6 reps

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

Leg extension
20kg x 15 reps
30kg x 15 reps
40kg x 3 sets x 15 reps

Bulgarian split squat
BW x 3 sets x 12 reps / side

Standing calf raises
30, 45, 60kg x 3 sets x 12 reps

Hanging leg raises
3 x 15

305

Week 5 of Cruise Base

Week 1 of Cube

Saturday: Extra Day

Turkish get up
12kg x 5 sets each side

SUPERSET

  1. Single arm overhead press
    12kg x 8 reps / side x 3 sets
  2. Renegade row
    12kg x 8 reps / side x 3 sets

SUPERSET

  1. TRX row
    BW x 4 sets x 12 reps
  2. Push up
    BW x 4 sets x 12 reps

Kettlebell swing
20kg x 5 sets x 10 sets with 20sec pause at the bottom

306

Week 6 of Cruise Base
Week 2 of Cube
Look & Feel: 7/10
Weight: 96.5kg
Tren in

Monday: Deadlifts Speed

Deadlift
60kg x 3 reps
100kg x 3 reps
130kg (65%) x 8 sets x 3 reps

RDL
60kg x 4 sets x 8 reps

Dumbbell row
30kg x 3 sets x 12 reps / side

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

Toe press
20kg x 3 sets x 15 reps

Crunches
BW x 3 sets x 15 reps

307

Week 6 of Cruise Base
Week 2 of Cube
Look & Feel: 8/10
Weight: 96kg

Wednesday: BENCH HEAVY

Bench press
bar x 15
60kg x 6 reps
80kg x 6 reps
100kg x 3 reps
120kg x 3 reps
140kg x 3 reps

Close grip press
80kg x 4 sets x 8 reps

Underhand barbell row
80kg x 3 sets x 12 reps

Lateral raise: 11kg x 3 sets x 12 reps
Pronated fly: 5kg x 3 sets x 12 reps

Rope press down: 15kg x 3 sets x 12 reps
Alternating curls: 11kg x 3 sets x 12 reps

Knee raises 3 x 15 reps

308

Week 7 of Cruise Base
Look & Feel: 8/10
Weight: 98kg

Monday: Chest & Triceps

TRICEPS: 19 sets Total

Rope extension
10/12.5/15kg x 4 sets x 10 reps
17.5kg x 10 reps
20kg x 10 reps
DROP SET 15/12.5/10 x 8/8/8 reps

Close grip bench
60kg x 4 sets x 10 reps

Overhead rope extension
5kg x 10 reps
10kg x 10 reps
15kg x 4 sets x 10 reps

Twist kick backs
5kg x 4 sets x 10 reps

309

Week 7 of Cruise Base

Tuesday: Back and Biceps

Low cable row
45kg x 10 reps
60kg x 10 reps
75kg x 10 reps
90kg x 4 sets x 10 reps

Dumbbell row
30kg x 3 sets x 10 reps / side

Hammer lat pull down
1 plate x 10 reps
2 plates x 3 sets x 10 reps

CSR
1 plate x 10 reps
2 plates x 4 sets x 10 reps

Deadlift shrugs
1 plate x 3 sets x 5 deadlifts & 5 shrugs per deadlift

Rope hammer curl
30/35/30 x 4 sets x 10 reps

Reverse curl
15kg x 4 sets x 10 reps

Cross body curl
11kg x 4 sets x 10 reps

310

Week 7
Weight between 98 - 99kg

Wednesday: Hamstrings & Calves

Seated leg curls
20kg x 20 reps
30kg x 15 reps
40kg x 4 sets x 10 reps

Lying leg curl
20kg x 4 sets x 10 reps

Single leg curl
20 x 4 sets x 10 reps / side

Swiss ball curls
BW x 4 sets x 10 reps

Glute bridges
4 sets x 10 reps

One leg RDL
BW x 4 sets x 5 reps / side

Calves
3 exercises x 4 sets x 10 reps

Thursday: SHOULDERS

Warm up
Snap backs & 6 way raise x 6 sets

Rear delt machine
10 , 15, 20, 25, 30kg x 3 sets x 10 reps & 15kg x 10 partials

SS
Rear delt pronated raise: 3kg x 3 sets x 10 reps
Dead swing: 10kg x 3 sets x 10 reps

Lateral raise
3, 6, 10kg x 4 sets x 10 reps & 10 partials

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

SS
Face pull: 15kg x 3 sets x 10 reps
Pronated face pull: 10kg x 3 sets x 10 reps
Upright cable row: 12.5kg x 3 sets x 10 reps

Friday: ARMS
4 super sets x 3 sets x 10 reps

311

Week 7 of Cruise Base

Sunday: LEGS

Weight: 97kg

Lying hamstring curl
20kg x 20 reps
25kg x 15 reps
30kg x 12 reps

Leg extension
20kg x 20 reps
30kg x 15 reps
40kg x 12 reps

Hack squat
Rack x 20 reps
1 plate x 15 reps
2 plates x 12 reps

Squat
1 plate x 3 sets x 20 reps

Walking Lunges
BW x 3 sets x 24 reps

RDL
40kg x 3 sets x 15 reps

Calves
3 exercises x 3 sets x 15 reps

312

Week 8 of Cruise Base

Weight: 97kg

Look & Feel: 8/10

3 exercises x 2 sets shoulder warm up

Bent over pronated raises: 4kg x 3 sets x 10 reps
Bent over dead swings: 11kg x 3 sets x 15 reps

Face pulls: 15kg x 3 sets x 15 reps
Face rows: 10kg x 3 sets x 15 reps

Lateral raise
9kg x 3 sets x 12 reps & 15 partials

Cable lateral raise
2.5kg x 3 sets x 10 reps / side

Upright cable row
15kg x 3 sets x 15 reps

Front plate raise: 10kg x 3 sets x 10 reps
Front dumbbell raise: 10kg x 3 sets x 10 reps / side

313

Week 8 of Cruise Base

Wednesday: Back

Weight: 97.3kg

Look and Feel: 8.5/10

T-bar row machine
1 plate x 10 reps
1.5 plates x 10 reps
2 plates x 10 reps
2.5 plates x 10 reps
3 plates x 10 reps
2 plates x failure
1 plate x failure

Reverse barbell row
60kg x 3 sets x 15 reps

Lat pull down
40kg x 15 reps
50kg x 15 reps
60kg x 4 sets x 10 reps

Dumbbell row
30kg x 3 sets x 10 reps / side

CSR
1 plate x 25 reps
1.1/2 plate x 20 reps
1.5 plate x 15 reps

Deadlift
1 plate x 3 sets x 10 reps

314

Week 8 of Cruise Base

Sunday: LEGS

Weight: 95kg

Lying hamstring curl
15kg x 25 reps
20kg x 20 reps
25kg x 15 reps
30kg x 12 reps

Leg extension
20kg x 20 reps
30kg x 15 reps
40kg x 12 reps

Hack squat
1 plate x 3 sets x 15 reps

Squat
1 plate x 3 sets x 20 reps

Walking Lunges
BW x 3 sets x 20 reps

RDL
40kg x 3 sets x 15 reps

Calves
3 exercises x 3 sets x 15 reps

315

Week 9 of Cruise Base

Sunday: LEGS

Weight: 96kg

Look & Feel: 7.5/10

Rope Upright Rows (Lying Down)
15kg x 4 sets x 15 reps focus on elbow-shoulder movement

SS
Face pulls: 15kg x 3 sets x 10 reps
Overhand pulls: 10kg x 3 sets x 15 reps

Bent over rear delt cable fly
2.5kg x 4 sets x 15 reps / side

Lateral raises
8kg x 3 sets x 15 reps & 15 partials focus on keeping shoulders back and pulling up

Angle lateral raises
3kg x 3 sets x 15 reps / side kept tension back and straight line

SS
Underhand upright raise: 10/7.5/7.5kg 3 sets x 10 reps
Front plate raise: 10kg x 3 sets x 10 reps

316

Week 10 of Cruise

Weight: 96kg
Look & Feel: 9/10
No carbs

SS
Upright row: 15kg x 3 sets x 20 reps
Rope face pull: 15kg x 3 sets x 15 reps
Pronated face pull: 7.5kg x 3 sets x 15 reps

Bent over bent arm rear delt raise
8kg x 4 sets x 12 reps

Lateral machine
10kg x 2 sets x 12 reps
20kg x 2 sets x 12 reps
30kg x 2 sets x 12 reps
40kg x 2 sets x 12 reps

Lateral raises
8kg x 4 sets x 12 reps

SS
Front cable raise: 10kg x 3 sets x 12 reps
Front plate raisae: 10kg x 3 sets x 12 reps

317

Week 10 of Cruise Base

Weight: 95kg
Look & Feel: 8/10
No carbs

Straight bar pull down warm up
10kg x 12 reps
15kg x 12 reps
20kg x 12 reps

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

Reverse barbell row
60kg x 4 sets x 12 reps

Lat pull down
50kg x 4 sets x 12 reps

Dumbbell row
30kg x 3 sets x 12 reps / side

CSR
1 plate x 25/20/15/12 reps

Rope straight pull down
15kg x 4 sets x 12 reps

318

Week 10 of Cruise Base

8 week cut
4 week blow up
10 week cruise

Weight 95kg
Look & feel: 7.5/10

Sunday: LEGS

Lying leg curl
20kg x 20 reps
25kg x 15 reps
30kg x 12 reps
35kg x 12 reps
25kg x 8 reps
20kg x 8 reps
15kg x 8 reps
10kg x 15 bottom partials

Leg extensions
20kg x 2 sets x 20 reps
30kg x 2 sets x 15 reps
40kg x 2 sets x 10 reps

Leg press (close feet)
2 plates x 12 reps
3 plates x 12 reps
4 plates x 4 sets x 12 reps

Hack squat (neutral feet)
1 palte x 4 sets x 12 reps

Zombie BW lunge
BW x 3 sets x 10 reps / leg

RDL
40kg x 4 sets x 12 reps

9 sets of calves x 12 reps

319

Lean Bulk Week 1

Weight: 92kg Saturday

Today Sunday, 93.5kg

Slin 10iu x 4-5 meals a day
ghrp 6 250mcg x 4 times a day
hgh 5iu eod
deca 600mg eod

Sunday: Legs

Leg extensions
20kg x 15 reps
30kg x 15 reps
40kg x 3 sets x 15 reps

Squat
1 plate x 3 sets x 15 reps

Leg press
2 x 25 reps
3 x 25 reps
4 plates x 3 sets x 15 reps
2 plates x 3 sets x 25 reps (feet together)

RDL
40kg x 3 sets x 15 reps

Leg curl
20kg x 3 sets x 15 reps

Donkey raise
45kg x 3 sets x 15 reps

Seated calf raise
20kg x 3 sets x 15 reps

Standing body weight calf raise
BW x 2 sets x 15 reps

320

Lean Bulk Week 1

Weight:
92kg Saturday
93.5kg Sunday
95kg Monday

Monday: Chest

Incline dumbbell press
15kg x 10 reps
20kg x 3 sets x 10 reps

Flat dumbbell press
25kg x 3 sets x 8 reps

Pull over
15kg x 3 sets x 10 reps

Incline dumbbell fly
10kg x 3 sets x 10 reps

Cable fly
5kg x 10 reps
5kg x 10 reps
6.25kg x 10 reps