[Arron Matassa]

Rest day

[Arron Matassa]

Got very bored of the last rotation so decided to change it up:

Heavy legs and light upper V.1
RDLS 90kg x 9
Abductors 59kg x 10
2 x Leg Press 120kg x 9 | 120kg x 9
Leg Extension 57kg x 10
2 X Seated Calf raises 35kg x 10 | 35kg x 10

Incline Smith Press 40kg x 20
Seated Shoulder Smith Press 20kg x 20
Close Grip Smith Press 20kg x 20
Mag Handle Pull Down 40kg x 20
Chest Supported Machine Row 36kg x 20
Skull Crushers 8kg x 20
Barbell Curls 15kg x 20
Hanging Leg raises x 20

[Arron Matassa]

Took some time off as had visitors..

Heavy legs & light upper V.1
Leg curl 57kg x 8
Abductors 68kg x 10
BB squat 100kg x 5 | 90kg x 9
Leg extension 77kg x 10
Calf raise 72.5kg x 10 | 72.5kg x 10

Incline dumbells 28kg x 15
Military press 35kg x 15
Dumbell over head tricep press 22kg x 18
Lat pull down 55kg x 20
Chest supported row dumbbell 20kg x 20
DB Skull crushers 12kg x 15 better form)
Dumbbell curls 12kg x 15

[Arron Matassa]

Heavy legs & light upper V.2
RDLS 110kg x 9
Adductors 73kg x 7
Hack-squat 95kg x 6 | 105kg x 6
Leg extension 98kg x 6
Seated calf raises 50kg x 10 | 60kg x 7

Flat barbell press 67.5kg x 20
Seated shoulder dumbbell press 24kg x 16
Straight bar press down 27.5kg x 12
Nautilus lat pull down the 57kg x 15
High row machine 40kg x 14
Tricep extension machine 43kg x 20
Curl iso machine 36kg x 14
Hanging leg raises BW x 20

[Arron Matassa]

Rest day

[Arron Matassa]

Heavy upper & light legs V.1
Incline dumbbell press 38kg x 9
Military press 50kg x 8
DB over head tricep press 36kg x 10 (better form)
Lat pull down 75kg x 5
Chest supported dumbbell row 32kg x 6
DB skull crushers 18kg x 6
Dumbbell curls 18kg x 8

Leg curls 10 50kg x 18
Abductors 10 55kg x 18
Barbell squats 10 55kg x 15
Leg extension 64kg x 20
Standing calf raises 60kg x 18 | 60kg x 16
Hanging ab raises BW x 10

[Arron Matassa]

Hey Oscar!

Thanks for checking in. Everything is going well expect for lying hamstring curls I just can’t seem to progress with these been stuck on the same weight for a few weeks now.

1 day on 1 day off is working well but I’ve had a few days off as my car broke down and no way to the gym unfortunately. Apart from that all is good

I’m up just shy of 10kg since 8/4/23!

Awesome …how long have you had lying ham curls on the plan? [/quote]

They’ve been on the plan for 16 weeks!

Here’s my number from start to present:

Week 1 50kg x 8

Week 16 64kg x 5 1/2

I’ve been on 64kg x 5 for the past month[/quote]

Ah ok …Have you got a different hamstring machine variation to swap to ? [/quote]

Unfortunately not! Lying hamstring curl is the only machine curl. I was considering dropping the weight and trying to get 10-12 reps with better form ans then going up the weight again [/quote]

Or maybe just shooting for different rep ranges e.g

Set 1 : 10-12

Set 2 : 5-8

Set 3 : 12-20[/quote]
As I’m doing full body workouts is it okay to have 3 sets?

[Arron Matassa]

Rest day

[Arron Matassa]

Heavy legs & light upper V.1
Leg curl 57kg x 9
Abductors 68kg x 10
BB squat 100kg x 9 | 100kg x 9
Leg extension 91kg x 10
Calf raise 72.5kg x 10 | 72.5kg x 9

Incline dumbells 28kg x 15
Military press 35kg x 20
Dumbell over head tricep press 22kg x 18
Lat pull down 55kg x 20
Chest supported row dumbbell 20kg x 20
DB Skull crushers 12kg x 20 (better form)
Dumbbell curls 12kg x 20
Handing leg raises BW x 20

[Arron Matassa]

Hey Oscar!

Thanks for checking in. Everything is going well expect for lying hamstring curls I just can’t seem to progress with these been stuck on the same weight for a few weeks now.

1 day on 1 day off is working well but I’ve had a few days off as my car broke down and no way to the gym unfortunately. Apart from that all is good

I’m up just shy of 10kg since 8/4/23!

Awesome …how long have you had lying ham curls on the plan? [/quote]

They’ve been on the plan for 16 weeks!

Here’s my number from start to present:

Week 1 50kg x 8

Week 16 64kg x 5 1/2

I’ve been on 64kg x 5 for the past month[/quote]

Ah ok …Have you got a different hamstring machine variation to swap to ? [/quote]
Unfortunately not! Lying hamstring curl is the only machine curl. I was considering dropping the weight and trying to get 10-12 reps with better form ans then going up the weight again

[Arron Matassa]

Hey Oscar!

Thanks for checking in. Everything is going well expect for lying hamstring curls I just can’t seem to progress with these been stuck on the same weight for a few weeks now.

1 day on 1 day off is working well but I’ve had a few days off as my car broke down and no way to the gym unfortunately. Apart from that all is good

I’m up just shy of 10kg since 8/4/23!

Awesome …how long have you had lying ham curls on the plan? [/quote]
They’ve been on the plan for 16 weeks!

Here’s my number from start to present:

Week 1 50kg x 8
Week 16 64kg x 5 1/2

I’ve been on 64kg x 5 for the past month

[Arron Matassa]

Hey Oscar!

Thanks for checking in. Everything is going well expect for lying hamstring curls I just can’t seem to progress with these been stuck on the same weight for a few weeks now.

1 day on 1 day off is working well but I’ve had a few days off as my car broke down and no way to the gym unfortunately. Apart from that all is good

I’m up just shy of 10kg since 8/4/23!

[Arron Matassa]

Rest day

[Arron Matassa]

Heavy upper & light legs V.2
Flat barbell press 95kg x 5
Seated shoulder dumbbell press 34kg x 6
Straight bar press down 37.5kg x 6
Nautilus Lat pull down 77kg x 10
High row machine 50kg x 7
tricep extension machine 57kg x 8
curl iso machine 43kg x 10

RDLS 90kg x 15
Adductors 55kg x 20
Hack-squat 75kg x 15
Leg extension 64kg x 20
Seated calf raises 40kg x 15 | 40kg x 15
Hanging leg raises BW x 20

[Arron Matassa]

Rest Day