Out From Below

Diluted56 · June 30, 2015, 8:42am

Tuesday: Back Thickness

Weight: 92.5kg

StringerJohn workout inspired now

Reverse Pulldown
30kg x 3 sets x 15 reps

Barbell Row
60kg x 12 reps
70kg x 12 reps
80kg x 12 reps
90kg x 12 reps

DB - barbell row
20kg x 4 sets x 12 reps

DB Row
25kg x 12 reps / side
30kg x 10 reps / side
34kg x 8 reps / side

Underhand Cable Row
double grip twist 4kg x 12 reps, 6kg x 12 reps, 8kg x 12 reps, 10kg x 12 reps
single arm 12kg x 4 sets x 12 reps / side

DB Pullover
10kg x 12 reps
12kg x 12 reps
14kg x 12 reps
16kg x 12 reps

Smith Deadlift Shrug
100kg x 5 sets x 5 reps + 3 shrugs

Diluted56 · July 2, 2015, 7:37am

Wednesday: Hamstrings & Calves

Morning: 45min cardio

Weight: 94kg

Adductor
20,30,40 x 15

Abductor
20,30,40 x 15

Sumo Leg Press
3 plates x 4 sets x 15 reps

Seated Leg Curl
2 warm up sets
30kg x 4 sets x 15 reps

Lying Leg Curl
15kg x 30
20kg x 20
25kg x 15
30kg x 12
35kg x 10
40kg x 6

Single Leg Curl
10kg x 4 sets x 10 reps / side

DB RDL
20kg x 4 sets x 15 reps

Calves
9 sets x 15 reps

Diluted56 · July 2, 2015, 7:40am

Thursday: Chest/Delts/Arms

Weight: 93kg

Machine Press
40kg x 30 reps
50kg x 20 reps
60kg x 15 reps
70kg x 12 reps
80kg x 10 reps
Barbell Press
60kg x 3 sets x 15 reps
SS
barbell pull over press: 20kg x 3 sets x 10 reps
flat dumbbell fly: 8kg x 3 sets x 15 reps
Straight bar pressdown: 30kg x 3 sets x 12 reps
Alternating dumbbell curl: 11kg x 3 sets x 12 reps / side
Dip Machine: 120kg x 3 sets x 12 reps
Barbell Curl: 20kg x 3 sets x 12 reps
Front lateral raises: 10kg x 3 sets x 15 reps
Bent over pronated fly: 4kg x 3 sets x 15 reps

Diluted56 · July 6, 2015, 8:23am

Rebound week 1/4

Sunday: Legs

Leg extension
10kg x 15 reps / side
15kg x 15 reps / side
20kg x 15 reps / side
40kg x 15 reps
45kg x 12 reps
50kg x 10 reps
55kg x 8 reps

Leg press
1 plate x 10 reps / side
1.5 plates x 10 reps / side
2 plates x 10 reps / side
4 plates x 10 reps
5 plates x 10 reps
6 plates x 10 reps

SS:
Hack Squat
1 plate x 3 sets x 15 reps
Reverse Hack Squat
2 plates x 3 sets x 10 reps

Bulgarian Split Squat
BW x 4 sets x 15 reps / side

Seated Leg Press
30kg x 15 reps / side
37kg x 15 reps / side
45kg x 15 reps / side
60kg x 15 reps both legs
70kg x 15 reps both legs
80kg x 15 reps both legs DS 60kg x 15/ 45kg x 15, 30kg x 15 reps

Calves
12 sets

Diluted56 · July 7, 2015, 1:22pm

Rebound week 1/4

Monday: Chest/Delts/Arms

DB Press
15kg x 8
20kg x 8
25kg x 8
30kg x 8
36kg x 8
42kg x 8

Incline BB Press
60kg x 4 sets x 6 reps

Cable Fly
5kg x 15 reps + 2.5kg x 10 reps
6.25kg x 15 reps + 2.5kg x 10 reps
7.5kg x 15 reps + 2.5kg x 10 reps
10kg x 15 reps + 2.5kg x 10 reps

Straight Bar Pressdown: 30kg x 3 sets x 12 reps
Alt DB Curl; 10kg x 3 sets x 12 reps / side

One Arm Extension: 7kg x 3 sets x 12 reps / side
Cable Curl: 20kg x 3 sets x 12 reps

Lateral Raise: 10kg x 4 sets x 15 reps
Bent Over fly: 5kg x 4 sets x 15 reps

Diluted56 · July 7, 2015, 1:25pm

Rebound week 1/4

Tuesday: Back Thickness

Weight: 92.5kg (Last Week) 99kg (This week)

StringerJohn workout inspired now

Reverse Pulldown
30kg x 25 reps
40kg x 25 reps
50kg x 25 reps

Barbell Row
60kg x 12 reps
70kg x 12 reps
80kg x 12 reps
90kg x 12 reps

DB - barbell row
20kg x 4 sets x 12 reps

DB Row
20kg x 4 sets x 12 reps / side

Underhand Cable Row
single arm
6kg x 12 reps / side
8kg x 12 reps / side
10kg x 12 reps / side
12kg x 4 sets x 12 reps / side

DB Pullover
10kg x 12 reps
14kg x 3 sets x 12 reps

Deadlift
100kg x 5 sets x 5 reps

Diluted56 · July 8, 2015, 7:37am

Wednesday: Hamstrings & Calves

Weight: 94kg (last week) , 99.5kg (This week)

Superset

Adductor
20,30,40kg x 15
Abductor
20,30,40kg x 15

Sumo Leg Press
4 plates x 4 sets x 15 reps

Lying Leg Curl
15kg x 30
20kg x 20
25kg x 15
30kg x 12
35kg x 10
40kg x 8

Seated Leg Curl
30kg x 4 sets x 15 reps

Superset:

Single Leg Curl
10kg x 4 sets x 10 reps / side
Floor Glute Bridge
BW x 4 sets 10 reps

No rdl’s or calves as lower back and legs are really sore from the weight gain

Diluted56 · July 9, 2015, 7:54am

Wednesday: Delts/Arms

Weight: 93kg (last week) , 99.5kg (This week)

Lateral machine
20kg x 30 reps
30kg x 20 reps
40kg x 15 reps
50kg x 12 reps
55kg x 10 reps DS 40kg x 10, 30kg x 10, 20kg x 10

Lateral raises
10kg x 3 sets x 12 reps + 15 partials seated

Seated DB OH Press
20kg x 3 sets x 12 reps

Seated BNP
40kg x 3 sets x 15 reps

SS
High face pulls: 10kg x 3 sets x 15 reps
Low face pulls: 5kg x 3 sets x 15 reps

SS
Barbell upright row: 15kg x 3 sets x 15 reps
DB Upright row: 5kg x 3 sets x 10 reps / side

12 sets of biceps & triceps in the PM

Diluted56 · July 13, 2015, 8:04am

Rebound week 2/4

Sunday: Quads

Leg extension
10kg x 15 reps / side x 3 sets
40kg x 15 reps x 3 sets

Squat
1 plate x 3 sets x 15 reps

Leg Press
4 plates x 15 reps x 4 sets

SS:
Hack Squat
1 plate x 3 sets x 10 reps
Reverse Hack Squat
1 plate x 10 reps
2 plates x 10 reps
3 plates x 10 reps

Walking Lunges
BW x 4 sets x 10 reps / side

Seated Leg Press
30kg x 15 reps / side
45kg x 15 reps / side x 3 sets

Diluted56 · July 13, 2015, 9:55am

Rebound week 2/4

Weight: 98.5kg

Monday: Chest & Arms

Neutral Machine Press
40kg x 30 reps
50kg x 20 reps
60kg x 15 reps
70kg x 12 reps
80kg x 10 reps

Incline BB press
60kg x 4 sets x 6 reps

DB Press
20kg x 15 reps
25kg x 12 reps
32kg x 12 reps

SS
Incline Plate Squeeze Press: 5kg/5kg x 4 sets x 15 reps
Flat DB Fly: 10kg x 4 sets x 10 reps

Cable Fly
5kg x 15 reps & 7.5kg x 15 reps x 4 sets

Diluted56 · July 14, 2015, 9:00am

Rebound week 2/4

Weight: 100.5kg

Monday: Back Thickness

Wide Grip Assisted Pull Up
60kg x 3 sets x 10 reps

CSR
1 plate x 30
1.5 plate 20
2 plates x 14
2.5 x 12
3 plates x 10 DS 2 p x 10 reps , , plate x 112

DB ROW
20kg x 4 set 12 reps

Underhand seated row
10kg x 4 sets 12 reps / side
12kg x 12 reps / side
14gkg x 12 reps / side

DB Pullover
10kg x 4 sets x 15 reps

Diluted56 · July 20, 2015, 7:36am

Rebound week 3/4

Sunday: Quads

Back Squat
1 plate x 4 sets x 6 reps

Leg press
.5 plate x 15 reps / side
1 plate x 15 reps / side
2 plates x 15 reps / side
4 plates x 4 sets x 15 reps

Hack Squat
1 plate x 4 sets x 20 reps

Seated leg press
30kg x 15 reps / side
37.5kg x 15 reps / side
45kg x 15 reps / side
60kg x 15 reps
75kg x 15 reps
90kg x 15 reps

SS
Leg extension: 30kg x 3 sets x 1 reps
Walking Lunges: BW x 3 setts x 10 reps / side

Then finished up with 3 set 10 repsS of Leg Extensiosns

Diluted56 · July 20, 2015, 7:41am

Rebound week 3/4

Weight: 103kg

Monday: Chest & Arms

Neutral Machine Press
40kg x 30 reps
50kg x 20 reps
60kg x 15 reps
70kg x 12 reps
80kg x 10 reps DS 55/45/35kg x 10 reps

Incline BB press
60kg x 4 sets x 6 reps

DB Press
25kg x 3 sets x 15 reps

SS
Cable Fly 7.5kg x 4 sets x 15 reps
Underhand Fly 2.5kg x 4 sets x 15 reps

Diluted56 · July 27, 2015, 9:16am

Cruise week 1

Sunday: Quads

Weight: 100.5kg

500mg test e
400mg mast e
50mg proviron
50mcg t3
6-8iu eod gh

Back Squat
60kg x 25 reps
80kg x 15 reps
100kg x 10 reps

Hack Squat
1 plate x 4 sets x 15 reps

Leg press
1 leg x 1 plate x 3 sets x 15 reps / side
3,4,5,6 plates x 20/20/15/10 reps

SS
Leg extensions: 40kg x 4 sets x 10 reps
Walking Lunges: BW x 4 sets x 20 reps

Seated single leg press
30kg x 3 sets x 15 reps / side

Diluted56 · July 30, 2015, 7:50am

Cruise week 1

Sunday: Chest

Neutral Machine Press
40kg x 30 reps
50kg x 20 reps
60kg x 15 reps
70kg x 12 reps
80kg x 12 reps

Incline BB press
60kg x 4 sets x 6 reps

DB Press
30kg x 4 sets x 12 reps

SS
Incline Plate Squeeze Press: 5kg x 4 sets x 15 reps
Flat DB Fly: 10kg x 4 sets x 10 reps
BB Pullover Press: 20kg x 4 sets x 10 reps

Diluted56 · July 30, 2015, 7:54am

Cruise week 1

Tuesday: Cardio

Wednesday: 103kg, High Carb Day, Back

Reverse Grip Pull down
30kg x 30 reps
40kg x 20 reps
50kg x 12 reps
55kg x 12 reps
60kg x 12 reps
65kg x 12 reps

Close grip pull down
40kg x 15 reps
50kg x 4 sets x 12 reps

45 Neutral Row
30kg x 30 reps
40kg x 20 reps
50kg x 12 reps
57kg x 12 reps
65kg x 12 erps

BB Row
40kg x 4 sets x 12 reps

One arm row
22kg x 4 sets x 12 reps / side

Underhand Row
12kg x 4 sets x 12/reps a side

SS

Straight arm pulldown
15kg x 5 sets x 12 reps
Underhand cable row
15kg x 5 sets x 12 reps

Diluted56 · August 4, 2015, 8:22am

Cruise week 1 with RM starts!

Monday: Chest

High Carb Day

Weight 100.5kg

Did 20min crosstrainer with some foam rolling

PM - workout

DB Press (slight angle)
20kg x 30 reps
30kg x 4 sets x 8 reps
Incline Bench
60kg x 6 reps
80kg x 4 sets x 6 reps (heavier than last week)
100kg x 6 reps (worked up felt really good but bar keeps leaning left but better piston grip and feel by far)
Neutral press
40kg x 30 reps
50kg x 20 reps
60kg x 15 reps
70kg x 4 sets x 12 reps (more volume than last week by 3 sets)
DS x 3 sets

4.Giant Set = 4 sets
a) Banana press 5kg plates x 10 reps
b) Barbell pullover 20kg x 10 reps
c) DB flat fly 10kg x 10 reps

Pronated fly
3kg x 4 sets x 25 reps

Diluted56 · August 6, 2015, 6:39am

Cruise week 1 with RM starts!

Tuesday: Cardio 30min + calves + abs

Medium Carb Day

Weight 100.5kg

Wednesday: Back

Low Carb Day

98kg

SAPD
20kg x 30 reps
30kg x 30 reps
40kg x 20 reps
50kg x 15 reps
60kg x 12 reps
DS x 15 reps

Assisted Pull Up
3 sets x 10 reps

Reverse Pull Down
30kg x 15 reps
40kg x 15 reps
50kg x 15 reps
60kg x 15 reps
70kg x 15 reps

V-Bar Pull Down
50kg x 4 sets x 15 reps

BB Row
60kg x 12 reps
70kg x 4 sets x 12 reps

CSR (angle handles)
20kg x 20 reps
40kg x 4 sets x 12 reps

DB Row
30kg x 4 sets x 10 reps / side

Pull Over
14kg x 4 sets x 15 reps

Deadlift
60kg x 5
100kg x 5
140kg x 5

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Out From Below

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