Out From Below

Training Training Logs
341

Week 6 of 8 now Sun - Next Sat (3 weeks left)

Sunday: Legs

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

Leg press
3 plates x 15 reps
4 plates, 5 plates, 6 plates, 6.5 plates x 2 sets x 15 reps

Hack squat
1 plate x 4 sets x 15 reps

Back squat
1 plate x 3 x 15 reps

Bulgarian
BW x 2 sets x 15 reps / side

Weight still 102kg morning 103-104kg evening

342

Monday: Hahmstring & Upper back

Weight: 105.5kg

Hamstring leg press
1 plate x 15 reps
1.5 plate x 15 reps
2 plates x 4 sets x 15 reps

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

Seated leg curl
30kg x 4 sets x 15 reps

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

Pull up machine
60kg x 3 sets x 15 reps

Reverse pull down
50kg x 3 sets x 15 reps

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

343

Week 6/8

Monday: Chest

Weight: 106.8kg

Bench press
60kg x 2 sets x 12 reps
60 x 4 sets x 5,5,5

Incline fly
13kg x 4 sets x 10 reps

SS
Decline smith machine: 60kg x 8 x 8
Chest plate press: 5kg x 60 x 8 x8

Cable cross over
6.25kg x 2 sets x 15 reps
7.25kg x 2 sets x 15 reps & 20 partials @ 3.25kg

344

Week 6/8

Wednesday: off

Thursday: Shoulders

Lateral raises
4kg x 15 reps
6kg x 15 reps
10kg x 4 sets x 12 reps

Seated overhead press
20kg x 4 sets x 12 reps

BNP
30kg x 4 sets x 15 reps

Bent over fly
10kg x 4 sets x 12 reps

Upright barbell row
20kg x 4 sets x 12-15

345

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

346

Week 7/8 now
last 3 weeks slin 20iu per shot

Sunday: Legs

Weight was highest 106.8kg now its around 103kg since slin back in need to eat more

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

Leg press
1.5 plates x 15
2 plates x 15
3 plates x 15 reps
4 plates x 4 sets x 25 reps

Hack squat
1 plate x 4 sets x 15 reps

Back squat
1 plate x 4 x 15 reps

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

Weight still 102kg morning 103-104kg evening

347

Week 7/8

Monday: Hahmstring & Upper back

Weight: ??? scale broken… want it to be 105kg more hopefully tomorrow its back up

Hamstring leg press
2 plates x 15 reps
3 plates x 3 sets x 15 reps

Lying leg curl
15kg x 15 reps
20kg x 15 reps
25kg x 15 reps
25jkg x 15 reps

Seated leg curl
30kg x 4 sets x 15 reps

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

Reverse pull down
50kg x 3 sets x 15 reps

Neutral gril pull down
50kg x 3 sets x 15 reps

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

348

Week 7/8

Wednesday: off

Thursday: Shoulders
Weight: 105.7kg

Lateral raises
4kg x 15 reps
6kg x 15 reps
8kg x 15 reps
10kg x 4 sets x 12 reps

Seated overhead press
20kg x 4 sets x 12 reps

BNP
30kg x 4 sets x 15 reps

Bent over fly
10kg x 4 sets x 15 reps

Upright cable row
15kg x 4 sets x 15 reps

349

Week 7/8

Friday: Back

Weight 105.5kg

V-bar low row
60kg x 12 reps
75kg x 12 reps
90kg x 12 reps
97kg x 12 reps
105kg x 12 reps
112kg x 12 reps

Straight arm pull down
18kg x 4 sets x 15 reps

chest support row
20kg x 3 sets x 15 reps

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

Lat pull down weird machine
30kg x 15 reps
45kg x 15 reps
50/55/60kg x 12 reps

Close grip pull down
45kg x 3 sets x 15 reps

Rope pull over
30kg x 4 sets x 15 reps

350

Week 8/8

Weight: 106.5kg

Tuesday: Chest

Incline dumbbell press
20kg x 5 sets x 15 reps

Incline dumbbell fly
10kg x 4 sets x 12 reps

Machine press
30kg x 15 reps
40kg x 15 reps
50kg x 15 reps
60kg x 4 sets x 12 reps

Flat dumbbell fly & Hex press
10kg x 10 reps / 15 reps x 3 sets

Cable fly
5kg x 15 reps x 3 sets

351

Week 8/8

Wednesday: Back with Gareth

Assisted pull up
3 sets x 15 reps

Seated close grip row
45kg x 8 sets x 8 reps

Lat pull down machine
50kg x 2 sets x 12 reps
70kg x 2 sets x 12 reps
80kg x 12 reps
90kg x 10 reps

Smith machine row
1 plate a side x 6 sets x 12 reps

One arm row machine
50kg x 6 sets x 12 reps DS x 25 reps at the end for both arms

Abs

352

Week 1 of 4

BRIDGE

Weight 105.5kg

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

Neutral gril pull down
50kg x 3 sets x 15 reps

Face pull
10kg x 3 sets x 10/15

One arm underhand row
5kg x 4 sets x 15 reps / side

Glute leg press
1 plate x 15 reps
2 plates x 4 sets x 15 reps

Lying leg curl
20kg x 4 sets x 15 reps

Seated leg curl
30kg x 4 sets x 12 reps

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

353

Week 1/4
BRIDGE

Weight: 106.5kg ---- same as last chest day which IS GOOD.

Tuesday: Chest

Incline barbell press
60kg x 15 reps
80kg x 12 reps
100kg x 10 reps

Incline dumbbell fly
10kg x 4 sets x 12 reps

Machine press
60kg x 12 reps
65kg x 12 reps
70kg x 12 reps
75kg x 12 reps

Dips
BW x 3 sets x 10 reps

Cable fly
5kg x 10/10/10 reps x 4 sets 3 different angles

354

Week 1/4
BRIDGE

Weight: 104.5kg

Wed - off

Thursday: SHOULDERS

Lateral raises - really felt the middle head working today almost hinging just off that muscle blew up nicely
2kg x 25 reps
4kg x 15 reps
7kg x 15 reps
10kg 4 x 15 reps

Seated dumbbell press - not heavy still working on mobility before I push the weight on this but each week feeling it better
20kg x 4 x 12 reps

Behind neck press on smith machine - watched Levrone do these and wanted give them a try, beautiful!
1 plate a side x 4 x 12

Rope front raise - inspired by Dustry Hanshaw works great
10kg x 3 x 15

Rear delt raises SS/ Rear delt swings - Meadows superset I love
10kg & 3kg x 3 x 10/10/10

Upright row - light pump work focussing on a good stretch and full shoulder squeeze
15kg x 4 x 15

355

Week 1/4
BRIDGE
Weight: 104.5kg

Friday: BACK

T-bar row machine
10kg x 30 reps
20kg x 25 reps
30kg x 15 reps
40/50/60/70kg x 12 reps

Straight arm pull down
15kg x 4 sets x 12-15 reps

One arm row machine
50/55/60 x 15 reps

CSR
20kg x 3 sets x 15 reps

Close grip pull down
50/60/70kg x 15/15/12

Lat pulldown
50kg x 3 sets x 15 reps

Assisted pull up machine
x 3 sets x 10 reps

Dumbbell pullover
14kg x 3 sets x 15 reps

356

Week 1/4
BRIDGE

102.5kg

Sunday: Legs

Toes straight leg extensions
10kg x 30 reps
20kg x 25 reps
30kg x 20 reps
40kg x 5 sets x 15 reps

Leg press
2 plates x 15 reps
4.5.6.7 plates x 15 reps

Hack squat
1 plate x 3 sets x 15 reps

One leg press
20/25/30kg a side x 15 reps / side

Walking lunges
BW x 4 sets x 20 reps

Seated calves 1 plate x 3 sets x 15 reps
Standing calves 60kg x 3 sets x 15 reps

357

Week 2 of 4

BRIDGE

Weight 102.5kg

Assisted pull up machine
60kg x 3 sets x 10 reps

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

Neutral grip pull down
50kg x 3 sets x 15 reps

Pronated face pull
10kg x 3 sets x 15 reps / side

One arm underhand row
5kg x 3 sets x 15 reps / side

Glute leg press
2 plates x 15 reps
3 plates x 3 sets x 15 reps

Lying leg curl
20kg x 4 sets x 15 reps

Seated leg curl
30kg x 3 sets x 15 reps

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

358

Bridge 2 of 4

Weight: 102.8kg (3kg from last tuesday but strength still same :))

Tuesday: Chest

Incline barbell press
60kg x 15 reps x 2 sets
80kg x 12 reps
100kg x 10 reps —> easy just wasn’t feeling my chest 100% but weight felt fantastic !!!

Incline dumbbell fly
10kg x 4 sets x 12 reps

Machine press
70kg x 4 sets x 12 reps DS 50/40/30 x 8/8/8/15 partials

Cable fly
5kg/2.5kg x 15/15 x 4 sets

Dips
BW x 3 sets x 15/12/12 reps

359

Bridge 2 of 4

Wed - off

Thursday: Shoulders

Weight: 102.5kg (3kg from last tuesday but strength still same :))

Lateral raises - really felt the middle head working today almost hinging just off that muscle blew up nicely
2kg x 15 reps
4kg x 15 reps
7kg x 15 reps
10kg x 15 reps
12kg x 12 reps
14kg x 12 reps DS 10 x 10, 7 x 15, 4 x 25

Seated dumbbell press
20kg x 12 reps
25kg x 12 reps
30kg x 12 reps
32kg x 12 reps

Behind neck press on smith machine - watched Levrone do these and wanted give them a try, beautiful!
1 plate a side x 4 x 15

Rope front raise - inspired by Dustry Hanshaw works great
10kg x 3 x 15

Rear delt elbow out row SS rear delt swing
3kg x 15 reps / 10kg x 10 reps x 3 sets

Upright row - light pump work focussing on a good stretch and full shoulder squeeze
20kg x 3 sets x 15 reps

360

Week 2/4
BRIDGE
Weight: 102.5kg

Friday: BACK

Assisted pull up machine
x 3 sets x 10 reps

T-bar row machine
20kg x 30 reps
40kg x 25 reps
60kg x 15 reps
80kg x 10 reps
40kg x 3 sets x 10 reps

Straight arm pull down
17.5kg x 4 sets x 15 reps

One arm row machine
20kg x 15 reps a side
40kg x 15 reps a side
60kg x 15 reps a side
70kg x 15 reps a side
80kg x 15 reps a side

CSR
20kg x 3 sets x 15 reps

Close grip pull down
50kg x 3 sets x 15 reps

Lat pulldown
50kg x 3 sets x 15 reps

Dumbbell pullover
14kg x 3 sets x 15 reps