[Anson Kwok]

2/5 Lower
Seated Leg Curl x3
RDL x1
Adductor x2
Pendulum x2
Leg Press x1

5/5 Upper
Pec dec x2
Reverse Pec Dec x2
Incline press x2
Cable Lat row x2
Flat Press x2
Lat Pulldown x2
Laterals x2

6/5 Limbs
Incline Curls x2
Jm press x2
Rope hammer x2
Overhead extension x2
Seated Leg Curl x2
Hyper x2
Hack x1

[Anson Kwok]

30/4 Upper
Laterals
Chest Press
Lat Row
Upper back row
Overhead Extension
Bicep curl

1/5 rested and 2/5 would be Legs

[Anson Kwok]

28/4 Lower
Seated Leg Curl x3
Belt squat RDL x1
Adductor x2
Pendulum x2
Leg Press x1

Setting ups some numbers and feel pretty wrecked and pulled out a Leg Press set

[Anson Kwok]

27/4 Upper
Laterals x2
Chest Press x3
Single Arm Lat Row x2
Chest supported T bar x2
Overhead Tricep x3
Incline Seated DB curl x3

[Anson Kwok]

Calories added too, added 200 kcals on Training and 300 Kcals on rest days

[Anson Kwok]

15/4 Upper
16/4 Lower
19/4 Upper
20/4 Lower

22/4 Upper
23/4 Lower

Volume added for chest 3 sets chest press, added another rotation in for legs, total volume for Upper would be 15 sets total.
Another Leg rotation added in, will show it out when I perform it

[Anson Kwok]

13/4 Upper
Lateral Raise x2
Chest Press x2
Lat row x2
Upper back row x2
Overhead extension x3
DB curls x3

14/4 Lower
Calves x2
Lying Leg Curl x2
Stiff Leg x1
Leg ex x2
Hack sq x2
Leg press x2

[Anson Kwok]

11/4 Upper

Did try to do legs on 10 but was very tired after 1 running session and also a basketball training session, rested and go on Upper again

SESSION WAS
Laterals x2
Chest Press x2
Lat row x2
Upper back row x2
Overhead Extension x3
DB curls x3

[Anson Kwok]

9/4 Upper

Session with Brother and just do some random stuff for back, keep some movement same and progressed on

SESSION WAS
Laterals Machine +reps x3
Neutral pull-up +1 x2
Bent Over Row x2
Pec Dec x2
Seated DB Curl x2
DB skull crusher x2

[Anson Kwok]

7/4 Push

2 training in a day, basketball and also gym season, still hitting PRs for most of the lifts, should be because the new adaptations, connection with muscle is getting better and better.

SESSION WAS

Incline Smith x2
Pec Dec x2
Laterals x3
Assited dips x2
Single arm Pushdown x2
Abs crunches x2

[Anson Kwok]

Pull/Legs

Remarkable session, balling in the morning and still hit the session hard, NO FUCKING EXECUSES

SESSION WAS
Neutral Grip Pull-ups x2
Chest Supported T bar x2
Cable Lat Row x2
DB Preacher Curl x3
Seated Leg Curl x2
Pendulum x2
Ham Raise x2

[Anson Kwok]

Very good session with the first day of program, Push today, very pump and execution are on point, getting back from a trip and heads down hitting goals before June

SESSION

Incline Smith x2

Assited Dip x2

Flat machine press x2

Pec dec x2

Laterals x3

Incline Skull crusher x3

• This reply was modified 1 month ago by  Anson Kwok.

[Anson Kwok]

26/3
Lower

Seated Leg Curl x2
Calves Raise x2
Leg ex x2
Hack squat x2
Leg Press x1

Very good session, haven’t do leg with a 3 sleeps frequency with this volume before, or I mean take it seriously, legs are sore today, definitely means some stimulus there

Would you guys have some heel lift on Hack and will your toes and knee point out when doing leg pressing?

[Anson Kwok]

Hi Anson. What’s the goal? Are you working towards competing in anything or lifestyle bodybuilding?

I am lifestyle bodybuilding client, I was sick for a while and my coach have reduced training volume for me, I need work on a physio internship, part time basketball coach and also a full time college student, and I got weekly basketball matches and training too, that’s why me volume is pretty low on paper, if I could tolerate more and get my body in a good groove, I think my coach would add in volume for me

[Anson Kwok]

Yesterday was a unplanned Push session
Low incline Smith x2
Incline Smith x2
Db skull crusher x2
Db laterals x2

Pull today and Leg the next,
Session was
Lat Row x2
Hammer Upper Back Low to High Row x2
DB curls x2

Then gonna run ULR the long way