my journey

[Thecoms]

Some decent weights there mate !

 

[darrenG10]

Some decent weights there mate !

One thing I’m trying to grow back just doesn’t want to get wider lol

 

[darrenG10]

WEDNESDAY
hamstring abductor adductor calves

standing hamstring curl 3x12 25kg
seated hamstring curl 4x12-10 73-86-86
lying hamstring curl 3x12-10 73-82-91kg
1 leg 3x10 32kg
still leg db 3x12 50kg

Abductor 3x10-8 73-86-100–100
adductor 3x12 100kg

Calves seated 5x12 80–80-80-2x100
hack 3x12 120kg



machine press lower pec 4x12 73kg
upper chest plated 4x8-10 80-3x100kg
superset cable middle fly 4x12 18kg

1 hour morning cardio

going too hit chest 3x per week see what happens feeling good and will update with photos next month

 

[Thecoms]

Yeh bombing a bodypart for short periods deffinately works , did it with back and worked a treat

 

[darrenG10]

THURSDAY
Bicep tricep forearm
TRICEP
rope pushdown 3x12 50kg
1 arm rope 3x10 23kg
reverse 3x12 23kg
Superset cable 18kg
skull db behind 2x8 18kg
kick back 3x12 30kg
db behind 3x8 12kg
Pushdown 3x15 73-2x91kg



BICEP
curl easy bar 4x15 30kg
Incline db 3x10 16kg
concentration curl 3x10 20kg
preacher 3x10 30kg
db curl 14kg
hammer curl dumbbell 3x12 30kg


FOREARM
cable curl 3x15 73kg
Barbell forearm curl 3x12 60-2x100kg
dumbbell reverse curl 3x12 35kg
reverse forearm curl 3x12 35kg

1 hour morning cardio

Great session arms felt super pumped

 

[Bonus]

@darrenG10 Great journal mate! Will follow with interest and props for doing this, you're gonna smash it!
Really good weights there bud, my only concern would be using over 2g of gear and management of sides but sure you got that covered if needs be and if any issues arise. I know you did bloods prior to this so be good for you to compare them again after this cut.
Good luck you beast!

 

[darrenG10]

@darrenG10 Great journal mate! Will follow with interest and props for doing this, you're gonna smash it!
Really good weights there bud, my only concern would be using over 2g of gear and management of sides but sure you got that covered if needs be and if any issues arise. I know you did bloods prior to this so be good for you to compare them again after this cut.
Good luck you beast!

Thanks a lot mate appreciated it definitely helps having a goal keeps your mind focused and happy lol.

I’ve changed the cycle a bit mate it was a lot added in p5p 200mg caber letro will stop the caber now

Will definitely get bloods again after this and do a long cruise let my body heal

Excited for this though motivated

 

[Kompany4]

I like your structure of sessions Daz, similar to mine mate just a tad more work

 

[Jayne Scott]

THURSDAY
Bicep tricep forearm
TRICEP
rope pushdown 3x12 50kg
1 arm rope 3x10 23kg
reverse 3x12 23kg
Superset cable 18kg
skull db behind 2x8 18kg
kick back 3x12 30kg
db behind 3x8 12kg
Pushdown 3x15 73-2x91kg



BICEP
curl easy bar 4x15 30kg
Incline db 3x10 16kg
concentration curl 3x10 20kg
preacher 3x10 30kg
db curl 14kg
hammer curl dumbbell 3x12 30kg


FOREARM
cable curl 3x15 73kg
Barbell forearm curl 3x12 60-2x100kg
dumbbell reverse curl 3x12 35kg
reverse forearm curl 3x12 35kg

1 hour morning cardio

Great session arms felt super pumped

Keep 'em coming Darren...great workout info.

 

[darrenG10]

Keep 'em coming Darren...great workout info.

Thank you

 

[darrenG10]

FRIDAY
QUAD HAMSTRING ABDUCTOR ADDUCTOR CALVES

leg press superset 3x20 300kg
smith squat superset 3x10 80-120-160
Wide stance leg press 3x15 250kg
leg curl 3x15 73kg
1 leg curl 3x15 25kg
hack 2x15 80kg
lunges 3 sets 40kg

Lying hamstring 3x12 59kg
standing hamstring 3x12 18kg

Adductor 3x10 73-100-100kg
abductor 3x12 100kg

calves 4x12 80kg
calves 1 leg 4x10 40kg

1 hour morning cardio

Brutal low rest this is how I train I was doing all heavy squats 260 plus 600 leg presses 7 hacks etc but this way I find the best they days are over legs never grew a bit when pushing more weight but I just added more volume hacks in and ready too keep pushing it hard

 

[darrenG10]

SATURDAY

SHOULDER CHEST
smith behind 3x8-10 80-100-120kg 6
plate press 3x10 120kg
cable rear delt cable 3x15 23kg
cable rear delt 3x15 18-2x23
rear delt db reverse 3x12 20kg
side raise db chest seat 4x8 18kg
upright row bar 3x12 45kg
superset front raise db 20kg



machine press 5x12 79kg
High incline plate press 3x8 80kg
Superset cable fly middle 18kg
slight incline cable 3x12 12kg

1 hour morning cardio
Felt it today weaker during chest bit fatigue but first time doing chest 3 times in a week and training 6 days with cardio and t3 in

 

[darrenG10]

 

[Jayne Scott]

SATURDAY

SHOULDER CHEST
smith behind 3x8-10 80-100-120kg 6
plate press 3x10 120kg
cable rear delt cable 3x15 23kg
cable rear delt 3x15 18-2x23
rear delt db reverse 3x12 20kg
side raise db chest seat 4x8 18kg
upright row bar 3x12 45kg
superset front raise db 20kg



machine press 5x12 79kg
High incline plate press 3x8 80kg
Superset cable fly middle 18kg
slight incline cable 3x12 12kg

1 hour morning cardio
Felt it today weaker during chest bit fatigue but first time doing chest 3 times in a week and training 6 days with cardio and t3 in

Some serious workout there Darren...hope you aren't pushing it too hard?

 

[darrenG10]

Some serious workout there Darren...hope you aren't pushing it too hard?

I really felt it yesterday today is finally a rest day I might need too change things up but doing chest 3 times was tough no power

 

[Thecoms]

Top notch legs there mate !

 

[darrenG10]

Top notch legs there mate !

Thanks mate being tall one thing I’ve needed too get bigger still working progress lol

 

[Musclefreak22]

 

[Functional Fitness]

Nice quads mate

 

[darrenG10]

Nice quads mate

Cheers mate 6ft 2 lol goal is quads quads and more quads