Hypertrophy Meso #3 Metabolites - Week 4 (Peaking)
Sets x Weight(lbs) x Reps
Monday
Cable Facepull 5 x 45 x 30,28,26,24,22
Flat Bench 1 x 225 x 10
Flat Bench 5 x 185 x 15,10,8,8,8
Cable Flye 3 x 20 x 14,14,14 SUPERSET:
Pushup 3 x BW x 14,14,14
Hex Smith Press 3 x 105 x 10,9,8
Dips 3 x bw+25 x 14,11,10,9
Rope Pushdowns 5 x 25 x 14,11,10,9,10
RC Planks 3 x 1:15min
Tuesday
Reverse Flys 5 65 30,28,26,24,22
Normal Grip Pulldown 1 x 140 x 8
Normal Grip Pulldown 5 x 100 x 20,19,18,17,16
Parallel Pullup 4 x -55 x 15,14,13,12 SUPERSET:
Narrow Grip Pulldown 4 x 85 x 15,14,13,12
One Arm Cable Row 4 x 27.5 x 20,19,18,17
Cable pullovers 4 x 60 x 18,15,12,10
Close Grip Ez Curl 3 x 55 x 20,19,18,17
RC Planks 3 x 1:15 min
Wednesday
Leg Press SS BodySquats 3 x 360+bw x 20,20,20
GHR ss 45s RDLs 3 x bw+45 x 15,15,15
Single Leg Extensions 3 x 50 x 15,15,15
Single Leg Curls 3 x 50 x 15,15,15
Calf Machine Downs Sets 3 x 190+150 x 16,15,14
Decline Abs 3 x bw x 20,20,20
Thursday
Farmer Walks 5 x 110 x 2,2,2,2,2
OHP 1 x 105 x 12
OHP 4 x 75 x 17,12,9,8
BB Snatch Grip Shrugs 4 x 170 x 16,15,14,13
Regular Side Delts 4 x 20 x 30,20,18,16
Pallof Press 4 x 32.5 x 10,10,10,10
Friday
Flat Machine Bench Press 3 x 70 x 15,15,14
Cable Flye 5 x 25 x 16,15,14,13,12 SUPERSET:
Downward Cable Flye 5 x 25 x 16,15,14,13,12
Slow Ecc. Cable Flye 5 x 20 x 15,15,15,15,15
Side Chest Press 3 x 30 x 20,19,18
Cable Pushdowns 5 x 45 x 30,20,17,15,13
EZ French Press 4 x 45 x 20,19,18,17
DB Kickbacks 4 x 15 x 18,17,16,15 Superset:
Deenomite Abs 4 x 10 x 12,12,12,12
Saturday
AM Back
PM Legs
I trained on Saturday, twice, but accidentally erased the info from my phone.
Deload this week, then low volume strength phase.
Also, WAR POIRIER. Hope he gets the win and the belt.
Great 1000th post, wishing you success for your next thousand!
Cheers MilkMan! I still remember you welcoming me to these logs first !!