Out From Below

Training Training Logs
321

Tuesday - 96 - cheat day
Wednesday - 96.8

2 days cardio, stretching, still sore from workouts.

didn’t blow up from the cheat meal like I thought I would

322

Lean Bulk Week 1

Thursday: BACK

Weight: 96.8kg (2 days in a row now)

Close grip lat pulldown
30kg x 15 reps
50kg x 3 sets x 15 reps

SS
Reverse pull down 30kg x 3 sets x 12 reps
Wide grip straight arm 15kg x 3 sets x 12 reps

Reverse barbell row
60kg x 4 sets x 10 reps better form good lower lat squeeze

One arm dumbbell row (slice movement)
20kg x 4 sets x 10 reps / side

Bent over close grip cable row
20kg x 15 reps
25kg x 15 reps
30kg x 15 reps
20/15/10 x 15 reps drop set

Deadlifts
60kg x 5 x 5

323

Lean Bulk Week 1

Friday: Shoulders

Weight: 96.8kg (3 days in a row now)

REAR DELTS
SS
Bent over pronated raise: 3kg x 3 sets x 15 reps
Bent over rear delt fly: 5kg x 3 sets x 15 reps

PRESSES
Seated dumbbell press
20kg x 2 sets x 12 reps
25kg x 12 reps
30kg x 12 reps

Behind the neck press
25kg x 3 sets x 15 reps

LATERAL RAISES
Lateral machine
20kg x 3 sets x 12 reps

Standing lateral raises
6kg x 3 sets x 15 reps

REAR/SIDE DELTS
SS
Dumbbell upright row: 6kg x 3 sets x 12 reps
Cable upright row: 15kg x 3 sets x 15 reps focus on negative

324

Lean Bulk Week 1

Saturday: Arms (Same as last week but stronger)

Weight: 96.8kg (4 days in a row now)

Lean Bulk Week 2
slin up by 15iu per shot

Weight: 97kg (slight bump up but constant this week)
Weight should go up to about 99kg this week with the 5iu more per meal and deca kicking in and growth

LEGS

Lying leg curl
15kg x 15 reps
20kg x 15 reps
25kg x 15 reps
30kg x 12 reps
35kg x 12 reps
25/20/15 x 6 reps

Leg press (close stance)
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

Hack squat (wide stance)
1 plate x 3 sets x 15 reps

Leg extensions
30kg x 4 sets x 15 reps

Walking lunges
2 sets

DC Seated calves 20kg x 12 reps

325

Lean Bulk Week 2

Tuesday: Cardio
Weight 99.2kg

Wednesday: BACK
Weight: 98.5kg

Close grip lat pulldown
30kg x 15 reps
50kg x 15 reps
60kg x 15 reps
70kg x 15 reps

SS
Reverse pull down 40kg x 3 sets x 12 reps
Wide grip straight arm 15kg x 3 sets x 12 reps

Reverse barbell row
60kg x 4 sets x 10 reps better form good lower lat squeeze

One arm dumbbell row (slice movement)
20kg x 4 sets x 10 reps / side

Close grip cable row
30kg x 15 reps
45kg x 15 reps
60kg x 15 reps
75kg x 4 sets x 10 reps
Drop set 45/30/20 x 15 reps

Deadlifts
60kg x 4 x 8

326

Lean Bulk Week 3
slin up by 20iu per shot

Saturday: Legs

Weight between 98.5 - 100kg

Lying leg curl
15kg x 25 reps
20kg x 20 reps
30kg x 15 reps
40kg x 4 sets x 10 reps

Hack squat
.5 x 8 reps
1 x 8 reps
1.5 x 8 reps
2.5 x 8 reps
3 x 8 reps

Leg press
4 plates x 4 sets x 20 reps

Leg extensions
40kg x 4 sets x 15 reps

Seated leg curl
30kg x 4 sets x 15 reps

DC Calves 1 long set

327

Lean Bulk Week 3
slin up by 20iu per shot

Sunday: Back Secondary

Hammer pull down
15kg x 15 reps
30kg x 15 reps
45kg x 3 sets x 15 reps

Dumbbell pullover
14kg x 3 sets x 15 reps

Smith rows
1 plate x 3 sets x 15 reps

Stretcher
30kg x 3 sets x 15 reps

Underhand rope pull down
15kg x 4 sets x 15 reps

328

Lean Bulk Week 3
slin up by 20iu per shot

Monday: Chest & Shoulders

Weight: 100.5kg

Incline dumbbell press
20kg x 3 sets x 15 reps

Incline barbell press
60kg x 10 reps
80kg x 10 reps
100kg x 10 reps

Hex press
15kg x 3 sets x 12 reps

Fly
5kg x 6 sets x 15 reps

SS
Pronated rear delts: 3kg x 3 sets x 15 reps
Rear delt fly: 10kg x 3 sets x 10 reps

SS
Lateral machine: 30kg x 3 sets x 15 reps
Lateral raises: 5kg x 3 sets x 15 reps

Upright cable row
15kg x 3 sets x 15 reps

329

Lean Bulk Week 3
slin up by 20iu per shot

Tuesday: BACK

Weight: 102.5kg

Close grip lat pulldown
30kg x 15 reps
50kg x 15 reps
60kg x 15 reps
70kg x 15 reps

SS
Reverse pull down 40kg x 3 sets x 12 reps
Wide grip straight arm 15kg x 3 sets x 12 reps

Reverse barbell row
60kg x 4 sets x 12 reps lower back was super tight

One arm dumbbell row (slice movement)
25kg x 4 sets x 10 reps / side

T-bar row
1 plate x 4 sets 12 reps good pump but lower back was funny, kept it light

No deadlifts but did
Rope pull downs
15kg x 3 sets x 15 reps

DC Back stretch x 1min

330

Lean Bulk Week 3
slin up by 20iu per shot

Weight: 100.8kg

Wednesday: LEGS

Lying hamstring curl
15kg x 15 reps
20kg x 15 reps
25kg x 4 sets x 15 reps

Leg extensions
30kg x 15 reps
40kg x 15 reps
50kg x 4 sets x 15 reps

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

Hack squat
1 plate x 4 sets x 15 reps

Seated leg curl
30kg x 4 sets x 15 reps

331

Lean Bulk Week 3
slin up by 20iu per shot

Thursday: Chest & Shoulders (Secondary)

Machine press & dislocations
30kg x 15 reps
50kg x 3 sets x 15 reps

Pec minor dips
bw x 3 sets x 15 reps

Push ups
bw x 3 sets x 15 reps

6 - way
3kg x 3 sets x 10 reps

One arm lateral raise
3kg x 3 sets x 15 reps

Rear delt rope row
5kg x 3 sets x 15 reps
6.25kg x 15 reps
7kg x 15 reps
10kg x 15 reps

332

Lean Bulk Week 4

Sunday: Legs

Weight 100kg

Leg extensions
30kg x 25 reps
40kg x 5 sets x 15 reps

Seated leg press
140/150/160/170/180kg x 15 reps

Hack squat
1 plate x 4 sets x 15 reps

Leg press
4 plates x 3 sets x 15 reps

Single leg press
1 plate x 2 sets x 15 reps / side

333

Lean Bulk Week 4

Monday: Hamstrings & Upper Back

Weight: 100kg

Lying leg curl
15kg x 15 reps
20kg x 4 sets x 15 reps

One leg curl
10kg x 3 sets x 10 reps / side

Seated leg curl
30kg x 3 sets x 15 reps

Hamstring leg press
1 plate x 4 sets x 15 reps

Reverse pull down
30kg x 15 reps
40kg x 15 reps
50kg x 3 sets x 15 reps

Face pull
10,12.5,15 x 15 reps
10 x 3 sets x 15 reps

Pronated dumbbell row
7kg x 3 sets x 15 reps / side

334

Lean Bulk Week 4

Tuesday: Chest

Weight: 100.5kg

Incline press
15 x 15. 20 x 12. 25 x 12. 30 x 12. 34 x 12. 40 x 8

Incline fly
11kg x 4 sets x 12 reps

Dumbbell press
25kg x 3 sets x 12 reps

Dips
Bw x 3 sets x 10 reps

Cable fly
6.25kg x 3 sets x 15 reps

Machine press
60/50/40/30 drop set till failure

335

Lean Bulk Week 4

Tuesday: Chest

Weight: 102.5kg

Seated lateral raises
5kg x 4 sets x 15 reps

Seated press
15kg x 4 sets x 15 reps

BNP
25kg x 3 sets x 15 reps

Machine press
30kg x 3 sets x 15 reps

Dumbbell rear delt fly
10kg x 3 sets x 15 reps

Pronated fly
3kg x 3 sets x 15 reps

Upright cable row
15kg x 3 sets x 15 reps

336

Lean Bulk Week 4

weight same as yesterday

Thursday: Back

V-bar low row
60kg x 12 reps
75kg x 12 reps
90kg x 4 sets x 12 reps

Straight arm pull down
15kg x 4 sets x 15 reps

Reverse barbell row
40kg x 3 sets x 15 reps

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

Close grip pull down
60kg x 3 sets x 12 reps

Lat pull down
40kg x 3 sets x 12 reps
50kg x 12 reps
60kg x 12 reps

Dumbbell pull over
15kg x 3 sets x 15 reps

337

Friday arms

Sunday: Legs

Leg extensions
30kg x 15 reps
40kg x 15 reps
50kg x 5 sets x 12 reps

Leg press
2 plates x 15 reps
4 plates x 4 sets x 15 reps

Hack squat
1 plate x 4 sets x 15 reps

Seated leg press
140kg x 3 sets x 15 reps

Single leg press
1 plate x 2 sets x 15 reps / side

338

Monday: Hahmstring & Upper back

Weight: 102.5kg

Lying leg curl
15kg x 15 reps
25kg x 4 sets x 12 reps

One leg curl
10kg x 4 sets x 10 reps / side

Seated leg curl
30kg x 4 sets x 15 reps

Hamstring leg press
1 plate x 4 sets x 15 reps

Reverse pull down
30kg x 15 reps
40kg x 15 reps
50kg x 3 sets x 15 reps

Face pull
10,12.5,15 x 15 reps
10 x 3 sets x 15 reps

339

Tuesday: Chest

Weight: 102-103…5kg

Incline Bench
60kg x 5 sets x 15 reps

Incline fly
6kg x 4 sets x 15 reps

Dumbbell press
25kg x 3 sets x 12 reps

Dips
Bw x 3 sets x 10 reps

Cable fly
6.25kg x 3 sets x 15 reps

Incline Machine press
60/50/40/30 drop set till failure

340

Weight 102.5kg

Wednesday: Back

Assisted pull up
4 shit sets :confused:

Bent over row
20kg x 25 reps
35kg x 20 reps
50kg x 15 reps
60 x 3 x 12 reps
20kg x 25 reps

Straight lat pull down
20kg x 6 x 8
27.kg x 2 x 8
13.2 x 25

Neutral pull down
45 x 2 x 15 reps
55 x 6 x 8
65 x 2 x 8

Deadlift 60kg x 3 x 10
Db row 22kg x 3 x 10 / 10
push ups x 3 x 10 / 10

abs