my journey

darrenG10

darrenG10

Well-known member
MONDAY
BACK TRAPS FOREARM TRICEP
pulldown plated 3x10 160kg
Plated row 3x12-8 160-2x200
seated row 3x12 115kg
superset rope 3x12 20kg
pulldown front 3x12-8 79-2x86kg
superset behind 10-8
bb row 2x10 140kg slow
1 arm high cable 3x12 30-35
Pullover 3x15 20-26
rack pull rest pause 2x10 180-220kg

TRAPS
Plate shrug 3x10 130kg
Plate shrug high 3x12 80kg
db shrug 2x15 drops

FOREARM
reverse curl 4x15 30kg
cable curl 3x120 30kg
cable curl side 3x15 22kg

TRICEP
rope pushdown 3x10 50kg
arm pushdown 27kg
1 arm rope reverse 3x10 18kg
1 arm pushdown 18kg
1 arm behind cable 4x10 23kg
1 arm skull db 3x10 14kg

1 hour morning cardio
starting too feel the diet a bit today but still pushing on
 
T

Thecoms

Active member
You do a lot in each workout , but the proof is there for all to see , it deffo works for you !
 
darrenG10

darrenG10

Well-known member
Thecoms said:
You do a lot in each workout , but the proof is there for all to see , it deffo works for you !
Click to expand...
I’ve always loved too just train most don’t do as much exercises. I doubt you’d need too do is much is me but I just enjoy it lol
 
Functional Fitness

Functional Fitness

Well-known member
TreneBrahh said:
For somebody's of Darren' size mate, it's not alot at all.
Click to expand...

Possibly, hence why I decided to not advise him about gear stacks/doses as he obviously must already know what he's doing.
 
darrenG10

darrenG10

Well-known member
TUESDAY
CHEST DELTS BICEP
decline bb 2x8-10 140-150kg 7
plate press 3x8 120kg
high incline plated 3x8 80kg
fly cable middle 3x12 18kg
lower cable fly 3x12 18kg
machine press 3x15 66kg



rear delt db bent over 3x15-12 30-2x42kg
db on seat 3x12 16-22
front rope 3x12 17kg
Db side chest on seat 3x12 18kg



bicep curl on seat 3x10-8 16-2x20kg
standing bicep curl 3x10 45kg
db close curl 3x10 24kg
hammer curl 3x10 30-40-50kg

1 hour morning cardio
Need to increase food to 4000 dropped too fast but my appetite is very low not hungry feel sick struggling too hit 3000 todays been 3000 will try reset tomorrow but honestly finding it hard with zero hunger all loose weight quick but not always good if it’s a combo of fat muscle the glp1 and drol will be killing my appetite causing the full feeling and mild sickness
 
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darrenG10

darrenG10

Well-known member
WEDNESDAY
hamstring abductor adductor calves chest

standing hamstring curl 3x12 25kg
seated hamstring curl 3x10 73-86-93
lying hamstring curl 3x12-8 73-91-91kg
1 leg 3x10 32kg
still leg db 3x15 50kg

Abductor 3x10-12 73-86-100–100
adductor 3x12 100kg

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

Morning cardio 1 hour
good session felt little weak near the end did some abs too
 
Sentinel

Sentinel

Member
darrenG10 said:
TUSEDAY
BACK TRAPS TRICEP
pulldown plated 3x10 150kg
Plated row 3x10 170kg
seated row 3x12 105kg
superset rope 3x12 22kg
pulldown front 3x10-8 79kg
superset behind 10
1 arm high cable 3x10 35kg
Pullover 3x15 20kg
hypers 2x15 60kg

TRAPS
Bb shrug front 3x12 140-2x180
Plate shrug 3x10 120kg
cable squeeze 3x15 64kg

TRICEP
rope pushdown 3x10 50kg
superset 1 arm pushdown 27kg
1 arm rope 3x10 18kg
superset reverse 1 arm pushdown 18kg
1 arm behind cable 4x10 23kg
1 arm skull db 3x10 14kg

1 hour cardio morning

Great session back very pumped I took out racks for now
Click to expand...
ANIMAL! You do about 3 times the vlume I do. But then you're about 3 x the size so go figure! ;):ROFLMAO:
 
darrenG10

darrenG10

Well-known member
THURSDAY

Bicep tricep forearm chest tricep

rope pushdown 3x12 50-64-73
1 arm rope 3x10 27kg
reverse 3x12 23-27kg
skull cable 3x10 27kg
skull db behind 2x8 18kg
skull incline smith 3x8-10 80-120 drops 70 reps
Pushdown 2x15-10 73-91kg



BICEP
curl easy bar 4x15 30kg
Incline db 4x10 14kg
concentration curl 3x10 20kg
preacher 3x10 30kg
db curl 3x12-8 2x14
hammer rope 4x12 50kg

FOREARM
cable curl 3x15 50kg
dumbbell reverse curl 3x12 35kg
reverse forearm curl 3x12 30kg

CHEST
machine press lower pec 4x12-10 52-66
upper chest plated 4x8-10 100-3x105
cable middle fly 4x30 18kg to lower then underhand 30 reps

1 hour morning cardio
Good session
 
darrenG10

darrenG10

Well-known member
FRIDAY

QUAD ABDUCTOR ADDUCTOR
Leg press 3x20 340-340-340-400kg
wide stance leg press 3x20 250kg
1 leg press 3x20 100-140-140-160kg
smith squat 2x10 120-160kg
2 leg curl 3x15 73-79-86kg
1 leg 3x15 25kg
hack 2x15 80-90kg drop set
lunges 3 sets 40kg



standing hamstring 3x12 32-39-45kg
Lying ham 3x20 50kg
Db in between legs 3x15 50kg



Abductor 3x10 100kg
Adductor 3x10 100kg

calves seated 3x15 100kg
One leg 3x10 50kg

1 hour morning cardio

Brutal session but loved it
Because of my volume I’ve pushed my carbs up over 500g today this still puts me in a deficit and going lower I feel hypo all day faint so for now foods Around 3800 calories and will keep it here for now

Macro today
412g protein
558g carbohydrates
67g fats
38g fibre
 
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darrenG10

darrenG10

Well-known member
SATURDAY

SHOULDER CHEST
smith behind 3x8-10 80-100-125kg 4 drops
plate press 3x10-8 120 11-8-80kg drop sets
smith front 2x15 60kg
cable rear delt cable 3x15 23kg
cable rear delt 3x12 18kg
rear delt db 3x12 32-40-40kg
superset db seated 18kg 12
rear delt machine 3x12 73kg
side raise db 3x8 14-2x16kg
side raise cable 3x10 7.5kg
upright row bar 3x12 45kg
superset front raise db 12-8 20-2x30kg


Chest
machine press 3x12-10 79-86-86
machine high press 3x12 66kg
High incline plate press 2x10-8 80-100kg
Superset cable fly middle 18kg 12
Flat fly 3x15 20kg
pullover 3x10 30-40-50kg

1 hour morning cardio
Feeling really cold especially in my hands really hard today but got it done
 
Jayne Scott

Jayne Scott

Member
darrenG10 said:
SATURDAY

SHOULDER CHEST
smith behind 3x8-10 80-100-125kg 4 drops
plate press 3x10-8 120 11-8-80kg drop sets
smith front 2x15 60kg
cable rear delt cable 3x15 23kg
cable rear delt 3x12 18kg
rear delt db 3x12 32-40-40kg
superset db seated 18kg 12
rear delt machine 3x12 73kg
side raise db 3x8 14-2x16kg
side raise cable 3x10 7.5kg
upright row bar 3x12 45kg
superset front raise db 12-8 20-2x30kg


Chest
machine press 3x12-10 79-86-86
machine high press 3x12 66kg
High incline plate press 2x10-8 80-100kg
Superset cable fly middle 18kg 12
Flat fly 3x15 20kg
pullover 3x10 30-40-50kg

1 hour morning cardio
Feeling really cold especially in my hands really hard today but got it done
Click to expand...
My...oh my Darren...loads of work here. You defo need a massage afterwards...I'd volunteer ;)
 
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