Bridge 3 of 4
Weight: 101kg
Tuesday: Chest
Incline dumbbell press
20kg x 5 sets x 15 reps
Incline dumbbell fly
10kg x 4 sets x 15 reps
Flat dumbbell press
25kg x 4 sets x 12 reps
Peck deck
15kg x 4 sets x 15 reps
Cable fly
5kg/2.5kg x 4 sets x 15/10 reps
Dips
BW x 3 sets x 10 reps
Bridge 3 of 4
Wednesday: Shoulders
Felt weak today for some reason but matched last week. Just cuz I ate less this week thus far. Soon as food goes in strength goes up.
Weight: 101.8kg
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
8kg x 15 reps
11kg x 4 sets x 10 reps / 15 partials
Seated dumbbell press
20kg x 12 reps
25kg x 12 reps
30kg x 2 sets 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
4kg x 15 reps / 10kg x 10 reps x 3 sets
Upright row - light pump work focussing on a good stretch and full shoulder squeeze
15kg x 4 sets x 15 reps
Bridge 3 of 4
Weight: 102.5kg 
Assisted pull up
60kg x 3 sets x 15 reps
Straight arm pull down
15kg x 3 sets x 15 reps great focus, connection and pump
17.5kg x 15 reps
20kg x 15 reps
22.5kg x 15 reps
Barbell row
Overhand 60kg x 10 reps / Underhand 40kg x 15 reps x 3 sets
Seated underhand row
45kg x 4 sets x 15 reps
Dumbbell row
30kg x 4 sets x 10 reps / side
Lat machine
50kg x 15 reps
60kg x 3 sets x 15 reps
Lat pull down
50kg x 3 sets x 15 reps
Dumbell pull over
14kg x 4 sets x 15 reps
week 4 of 4
Sunday: Quads and Calves
Superset
Leg extensions: 20kg x 30 reps, 30kg x 20 reps, 40kg x 12 reps
Double bounce lunges: BW x 3 sets x 20 reps
Leg press
3p/4p/5p/6p x 10 reps
Alternating lunges
20kg x 10 reps / side x 4 sets
Single leg press
1p x 4 sets x 15 reps / side
Seated calf raise
20kg, 30kg, 40kg x 4 sets x 10 reps & 10-15sec bottom hold
Standing calf raise
30kg x 4 sets x 15 bottom reps & 10sec top hold
week 4 of 4
weight 100kg
Monday: Chest & Triceps
DB press
Incline BB press
4 sets x 6 reps
DB fly
4 sets x 15 reps
French press
3 sets x 15 reps
DB kick backs
3 sets x 20 reps
One arm cross body rope extension
3 x 12/15/20 reps / side
Week 4 of 4
Tuesday: Back & Biceps
Weight 100kg +1 from Monday
Back & Biceps
Lat machine assisted pull ups
60kg x 3 x 12 - warm up
Reverse grip pull down
50/60/70/80kg 4 x 12 - pyramid up in weight
Reverse grip barbell row
60kg x 4 x 12
Seated reverse grip cable row
60kg 4 x 12
1 arm dumbbell row
30kg x 3 x 12 / side
Straight arm pull down s/s dumbbell pull over 3 x 15/10
15/17.5/20kg & 15kg dumbbell
Spider curls 10kg x 3 x 12
Incline hammer curls 10kg x 4 x 12 & 10 bottom partials, 4 normal curls, 10 sec hold at the top
Reverse curl 10kg x 1 x 30 reps, 15kg x 1 x 12 reps
Cut Week 1
Sunday: Quads
Weight: 100kg
Leg extension
20kg x 20 reps
30kg x 15 reps
40kg x 4 sets x 12 reps
Leg press
4 plates x 4 sets x 15 reps
Seated leg press
60kg x 3 sets x 15 reps
SS
Lunges
BW x 3 sets x 10/10 reps
Reverse hack
1 plate x 3 sets x 15 reps
SS
Step Ups
BW x 3 sets x 10/10 reps
Single leg press
1 plate x 3 sets x 15/15 reps
Seated Calves 4 sets
Standing Calves 4 sets
Cut week 1
Tuesday: Back & Biceps
Weight 100kg same as last week and yesterday good weight stablizing at 220lbs need to stick here as much as possible
Back & Biceps
Wide grip pull down
40kg x 12
50kg x 12
60kg x 12
70kg x 12
80kg x 12
Reverse grip pull down
50kg x 3 x 15 reps
Traction lat pull down
30 x 15/15 side
40 x 15/15 side
50 x 15/15 side
60 x 15/15 side
Reverse grip barbell row
60kg x 4 x 12
One arm row
30kg x 4 sets x 10/10 reps side
Seated close grip cable row
75kg 4 x 12
Straight arm pull down s/s dumbbell pull over
15kg & 15kg dumbbell x 3 sets x 15/15 reps
Before cardio ran out of time in the morning:
Cut week 1
Wednesday: Hamstrings & Cardio
Weight: 100kg WOOOOOOOOOOP!!!
Seated leg curls
30kg x 15 reps
35kg x 15 reps
40kg x 15 reps
45kg x 15 reps
Heel raised leg press
2 plates x 15 reps
3 plates x 4 sets x 15 reps
Lying leg curl
20kg x 4 sets x 12 reps
One leg curl
10kg x 3 sets x 10/10 reps side
Deadlift
1 plate x 3 sets x 10 reps
9 sets of calves
3 sets of abs
20min LISS & stretching
Cut week 1
Thursday: Shoulders
Weight: 99.5kg - 0.5kg
Lateral raise
4kg x 15 reps
8kg x 15 reps
11kg x 4 sets x 12 reps
Changed angle
12kg x 12 reps
14kg x 12 reps
16kg x 12 reps
Seated shoulder press
30kg x 4 sets x 12 reps
BNP
35kg x 4 sets x 15 reps
SS
Front plate raise: 10kg x 3 sets x 15 reps
Rear delt row: 10kg x 3 sets x 10 reps
SS
Upright dumbbell row: 10kg x 3 sets x 12/12 side
Rear delt fly: 5kg x 3 sets x 15 reps
Cut week 2
Monday:
AM) Chest
DB Press
20kg x 15
25kg x 12
32kg x 10
38kg x 8
Incline fly
11kg x 4 sets x 15 reps
Incline Bench Press
60kg x 6
80kg x 6
100kg x 6
120kg x 6
Cable fly
5kg x 4 sets x 15 reps
Dips
BW x 4 sets x failure
PM) Triceps
French press
25kg x 3 sets x 15
30kg x 15
40kg x 15
Salute
7.5kg x 4 sts x 15 reps/side
Kick backs
5kg x 4 sets x 15 reps
SS
One arm overhead extension: 8kg x 4 sets x 15 reps / side
Bench dips: BW x 4 sets x 15 reps
Cut week 2
Tuesday: Back
Weight: 96.5kg
Lat pull down
40kg x 15
50kg x 15
60kg x 15
Close grip pull down
60kg x 3 sets x 12
SS
Reverse pull down: 30kg x 3 sets x 15
Straight arm pull down: 15kg x 3 sets x 15
Smith machine row
60kg x 4 sets x 12
80kg x 10
100kg x 8
One arm row
30kg x 4 sets x 10 reps / side
Close grip seated row
75kg x 4 sets x 15 reps
Dumbbell pull over
14kg x 3 sets x 15 reps
Barbell curl: 10kg x 3 sets x 15 reps
Hammer curl: 10kg x 3 sets x 15 reps
Reverse curl: 20kg x 3 sets x 15 reps
Cut week 2
Tuesday: Hamstrings & Calves
Weight: 97.5kg
Glute press
2 plates x 15 reps
4 plates x 4 sets x 15 reps
Seated leg curl
30kg x 4 sets x 15 reps
Lying leg curl
20kg x 15
25kg x 12
30kg x 10
40kg x 8
One leg curl
10kg x 3 sets x 15 reps / leg
Deadlift
1 plate a side x 3 sets x 15 reps
8 sets of calves
Cut week 2
Wednesday: Back
Weight: 97.5kg
Lat pull down
40kg x 15
50kg x 15
60kg x 15
Close grip pull down
60kg x 4 sets x 12
SS
Reverse pull down: 30kg x 3 sets x 15
Straight arm pull down: 15kg x 3 sets x 15
Smith machine row
60kg x 4 x 12
80kg x 12
100kg x 12
One arm row
30kg x 4 x 10 / side
Seated close grip row
75kg x 4 x 15
DB Pullover
14kg x 3 x 15
Cut week 2
Friday: Shoulders
Lateral raise
4kg x 15
7kg x 15
10kg x 4 x 15
Seated overhead db press
20kg x 15
25kg x 15
30kg x 4 x 12 failure
BNP
35kg x 4 sets x 15 reps
SS
DB Upright Row: 4,8,11kg x 15 reps / side
Front plate raise: 10kg x 3 sets x 15 reps
SS
Front dumbbell raise: 11kg x 3 sets x 10/12/15 reps / side
Upright barbell row: 20kg x 3 sets x 15 reps
SS
Bent over pronated row: 11kg x 3 sets x 15 reps
DB Swings: 16kg x 3 sets x 15 reps
Cut week 3
Weight: 96.5kg
Monday: Chest & Triceps
Monday:
AM) Chest
DB Press
20kg x 15
25kg x 15
32kg x 12
36kg x 12
40kg x 8
Incline fly
11kg x 4 sets x 15 reps
Pull over press
20kg x 4 sets x 15 reps
Cable fly
5kg x 15 reps & 5/7.5/10/12.5kg x 10 bottom position
Dips
BW x 4 sets x failure
PM) Triceps
Rope Extensions:
15/17.5/20kg x 15 reps
French Press
20kg x 4 sets x 15 reps
Kick backs
6kg x 4 sets x 10/10
One arm overhead extension
10kg x 4 sets x 12 reps / side
Cut week 3
Weight: 97.5kg
tren 100mg, 40mg var, 100mg winny, 20mg nolva
Tuesday: Back
Lat pull down
30kg x 15
40kg x 15
50kg x 15
60kg x 15
Close grip pull down
60kg x 4 sets x 12
T bar row
2 plates x 4 sets x 10
Reverse barbell row
1 plate x 4 sets x 12
One arm twist row
3 warm up sets x 10/ side
10kg x 4 sets x 10 reps / side
Wide grip straight arm pull down
15kg x 3 sets x 15
17.5kg x 15
20kg x 15
Dumbbell pullover
10kg x 4 sets x 15
Cut week 3
Weight: 96.5kg (-1kg)
eq 300mg, deca 350mg, 40mg var, 100mg winny, 20mg nolva. 0.5mg adex
Wednesday: Hamstrings & Cardio
Seated hamstring curl
toes out
15/20/25kg x 15
toes straight
30kg x 4 x 15
Lying leg curl
upright position
15kg x 3 sets x 15 reps
toe switch
15kg x 3 sets x 15 reps
Single leg curl
10kg x 4 sets x 15 reps / side
Glute leg press
3 plates x 4 sets x 15 reps
Deadlift
1 plate x 4 sets x 10 reps
8 sets of calves
Cut week 3
Weight: 94.5kg (-2kg)
100mg tren ace, 100mg winstrol, 40mg anavar, 20mg nolva
Thursday: Shoulders
Lateral raise
4kg x 30
6kg x 15
8kg x 15
10kg x 4 sets x 15 reps
Seated shoulder press
30kg x 12,12,10,9 + partials till I got 12
BNP
30kg x 4 sets x 15 reps
SS
Dumbbell upright row: 10kg x 3 sets x 12/12 reps
Front plate raise: 10kg x 3 sets x 15 reps
SS
Barbell upright row: 30kg x 3 sets x 12 reps
Front dumbbell raise: 10kg x 3 sets x 15/15
SS
Bent over rear delt row: 14kg x 3 sets x 15 reps
Rear delt fly: 3kg x 3 sets x 15 reps
Cut week 3
Weight: 96.5kg (+2kg)
Moderate Carb Day - yesterday 2kg water came on from eating - today moderate to flush out but maintain growth
.5ml deca, .5ml ew, 100mg winstrol, 40mg anavar, 20mg nolva, 0.5mg adex
Friday: ARMS
4 supersets x 3 sets x 12 reps each - same as always great pump push where i can and slow where its necessary felt good but pumps are slowing down lol