[adam Fellowes]

Today’s pull session changed up a little bit

Pull ups 0x9 0x8 0x7 5×5 went all the way up and all the way down paused at the bottom and really made sure I was contracting my back

Close grip bent over row 50×8 65×6-50×6-35×6-20×6 quad drop set

Rack pull always like to have this in there I just feel it really puts my back under a lot of strain and is helping me grow! 120×5 100×17 140×5 last set very slow very controlled

Close grip pull down 60×6 40×14

Dy row 120×5 80×12

Reverse peck deck 32×6 23×12

Ez bar preacher 35×6 35×4-15×12

Was nice to change up the exercises this session will stick with this session for the next 4 sessions and try to push up all of these lifts felt strong today legs tomorrow

[adam Fellowes]

Thanks mate will be giving this ago

[adam Fellowes]

Yesterday’s push session

Incline db 42.5×5 life time pb in weight never been able to move these before!! 35×8 30×15

Flat hammer strength press 100×7 60×15 20×5

Standing Viking press 40×15 60×7 80×4

Db side raise 22.5×6 12.5×15

Tricep extension 32.5×6 22.5×9

Dips 30×7 30×2-0x15 0x15

Last set of weighted dips my triceps had just burnt out couldn’t move the weight so dropped right down good sessions all lifts progressed 🙂 pull today

[adam Fellowes]

Hey joe I will give that ago would you say keep the carbs as high as they are now? Or drop them off as well to?

[adam Fellowes]

Rest day today

Yesterday legs

Extensions Both sets increase in weight and volume went back to the machine rather then the plate loaded version I find I’m able to squeeze more with this and not just chucking the weight around

Leg press 230×8 290×5 both increased in weight and volume starting to feel my strength come right up now did a quad drop set to finish on here

Single leg hammer strength press 50×10 75×7 increase in volume

Hyper extensions 40×10 2 sets

Dead lift 120×5 3 sets

Donkey curls single leg 15×7 2 sets backed off to 5×16

Abductor 80×10 85×10

Like I said rest today push tomorrow lots of sleep late night for work tomorrow so able to get a good amount of sleep and really go after it tomorrow!!

[adam Fellowes]

Push was a bit of a wash yesterday mixed up the exercises
Incline hammer strength 100×6 backed off to 60×12
Flat db press 35×6 backed off to 30×10
Standing military press 60×4 2sets backed off to 40×10
Db side raise 20×6 10×15 strict form
Tricep extension 2 sets 32.5×8
Dips 30×4 2 sets last set drop set 30×4 15×4 0x10

Today pull session
Chin ups 4 sets all increased by 1 rep
0x9 3 sets 5×6
Bar bell bent over row 90×9 70×15
Rack pull 130×10 100×20 went all out on the last set 160×5 went extremely light headed after this set
Lat pull down 90×9 60×15
Hammer strength dy row 120×6 80x 15
Face pull 32.5×7 22.5×15
Hammer strength preacher curl 40×7 20×17 45×6

In the end this work out turned out to be one of my better ones recently first 3 exercises really challenged me mentally was struggling for focus jusy changed my pre workout and I’m wondering wether this is having any effect or not on my mental state will continue with it for another couple of workouts but if it continues I am going to switch back to one I have previously used that I know I can tolerate

[adam Fellowes]

Legs
Leg extensions both lifts up in reps and in weight
Leg press 290×5 quad drop set 240×7 190×7 140×7 90×7

Single leg press legs a bit higher and wider 50×10 75x 6

Hyper extensions 20×10 30×8 40×8

Dead lift 140×5 3sets

Laying leg curls 60×7 2sets backed off to 30×14

All lifts starting to increase again after they stagnated for a couple of session was a rest day yesterday today a early morning push session

[adam Fellowes]

Had a awful week with the log book every lift went down on nearly all my sessions very tough week for me was feeling a bit run down and my sleep was really poor no point in updating poor sessions back on it today I’m hoping for a mega legs session today I’ve put some strong numbers in my log book today I feel fresh got a couple more meals to get in before I hit it!

[adam Fellowes]

Pull day today
Always chin-ups to start 3 sets of 8 then 1 set with 5kgx7 up 1 rep

Hammer strength seated row wide grip 160×5 110×14

Dead lift 120×5 120×5 140×5

Hammer strength low row 130×6 110×14 both increased in last session

Lat pull down 80×8 90×7 both up on last session

Cable up right row 10×14 40×7 found this very tough on my rear delts

Finished with hammer strength preacher curls
40×7 35×20 45×4 all increased on last session

[adam Fellowes]

Sunday rest day returned to work after a weeks holiday used the day as a rest day to get back into the swing of things

Today push

Incline db 40×8 extra rep 32.5×12 went down from the 35s to really feel the squeeze

Mid hammer strength press 3 sets
60×14 120×8 up 1 rep 130×5 new pb

Standing Viking press sets 50×14 65×8 moved the weight up +5 kg 80×5 really struggle with this one managed to equal last sessions work but was a struggle

Two sets of front laterals 7.5×20 wasn’t expecting these to be that easy went to failure 17.5×7 pb

Tricep extensions 2 sets both increased on last week used the rope which I find gives me a better squeeze and contraction

Cuffed side raises 2 sets find these a bit difficult but really feel the tention and can focus on the movement did 1 heavy set 7.5×7 and backed off and did 3×15

Weighted dips last 0x10 then put the weight on 30×6 for two sets both increased by 1 rep

Good session today felt quiet fresh didn’t get enough food in prior to my work out making this evening a bit of a nightmare to get it all in will adjust for tomorrow

[adam Fellowes]

Today has been a rest day really rested today I needed it! I’ve spoken to my training partner and we have discussed that we won’t go for that long of a run without a rest again!

[adam Fellowes]

Went a bit over again on my numbers went out for sushi post work out and well and truly over did it! Going to up the food from tomorrow now that the digestion issues are sorted I’m finding it much easier to get the food in

[adam Fellowes]

Pull session today
Upped my chin-ups 5kg-6 extra rep

Upped my bent over row 85×7 extra rep upped the back off set 70×14

Rack pull upped the first set 110×10 second stayed the same but this is where fatigue set in should have had today as a rest day 160×3 drop set 120×8

Lat pull down both sets increases by 1 rep

Hammer low row managed to regain my Focus and added reps to my first set 125×7 and back off added weight 95×15

Face pull both increased in weight and volume

Hammer preacher curl all sets increased 35×10 25×20 40×6

A good session most of my lifts increased in either load or in reps going to atleast take tomorrow as a rest day back to work on Sunday after a weeks holiday so might be resting Sunday aswell will have to see what time I make it out of work and if I have recovered!

[adam Fellowes]

Went a bit over today felt hungry a lot of the day so I just ate as much as I felt I needed did go crazy over will see how I feel tomorrow maybe i need to refigure and add more food

[adam Fellowes]

Legs today
Switched to the hammer strength single leg extension 10×15 25×8 drop set 15x 10

Smith squat
60×12 90×6 just working on form I prefer this to high bar squat for focusing on quads

Leg press 160×10 220×7 200×6-150×6-100×6-50×8

Stiff leg dead lift 60×12 100×8 120×6

Donkey curls 10×10 20×6

Hip thrust 60×10 100×8 never done these before but I really good exercise just focus on the squeeze

Finished on adductor 70×8 75×7

Felt good and strong today recovered welll from legs earlier in the week tomorrow either going to go for another pull session or rest will see how beat up I feel in the morning having the week off work definitely gives me more energy and feels like I need less rest