[Arron Matassa]

Rest day : still dying with the cold

[Arron Matassa]

Heavy upper & light legs V.1
Incline dumbbell press 10 – 8 – 4 – 1 36kg x 5
Military press 10 – 2 50kg x 8
DB over head tricep press 10 – 6 36kg x 10
Lat pull down 10 – 8 72.5kg x 7
Chest supported dumbbell row 10 – 8 28kg x 7
DB skull crushers 10 16kg x 10
Dumbbell curls 10 16kg x 10

Leg curls 10 50kg x 15
Abductors 10 55kg x 15
Barbell squats 10 50kg x 20 (better form)
Leg extension 64kg x 16
Standing calf raises 55kg x 15 | 50kg x 20
Hanging ab raises BW x 20

Comments:

This session nearly didn’t happen. Currently battling bit of a cold and feeling run down. Either way still pushed some new numbers but the appetite is non existent

[Arron Matassa]

Rest day

[Arron Matassa]

Heavy legs & light upper V.1
Leg curl 57kg x 10
Abductors 64kg x 10
BB squat 100kg X 6 | 100kg x 7
Leg extension 77kg x 10
Calf raise 65kg x 10 | 65kg x 10 (better form)

Incline dumbells 26kg x 15
Military press 35kg x 19
Dumbell over head tricep press 20kg x 15
Lat pull down 55kg x 16
Chest supported row dumbbell 20kg x 15
DB Skull crushers 12kg x 20
Dumbbell curls 12kg x 20
Handing leg raises BW x 20

[Arron Matassa]

Rest Day

[Arron Matassa]

Heavy upper & light legs V.2
Flat barbell press 10 – 5 – 3 – 2 85kg x 9
Seated shoulder dumbbell press 10 – 5 30kg x 9
Straight bar press down 10 – 8 – 5 32.5kg x 10
Lat pull down 10 – 6 – 3 72kg x 10
High row machine 10 45kg x 9
tricep extension machine 10 – 5 50kg x9
curl iso machine 36kg x 10

RDLS 10 – 5 80kg x 20
Adductors 10 50kg x 16
Hack-squat 10 – 5 65kg 20
Leg extension 10 – 5 64kg x 15
Seated calf raises 55kg x 20 | 55kg x 20
Hanging leg raises BW x 20

[Arron Matassa]

Rest day

[Arron Matassa]

Heavy legs & light upper V.2
RDLS 10 – 5 – 2 100kg x 6 (GRIP FAILED)
Adductors 10 59kg x 10
Hack-squat 10 80kg x 9 | 90kg x 9
Leg extension 10 77kg x 10
Seated calf raises (standing) 10 70kg x 10 | 70kg x 10

Flat barbell press 10 – 5 60kg x 20
Seated shoulder dumbbell press 10 22kg x 15
Straight bar press down 25kg x 20
Lat pull down the 10 55kg x 17
High row machine 10 35kg x 15
Tricep extension machine 10 36kg x 20
Curl iso machine 30kg x 15
Hanging leg raises BW x 20

[Arron Matassa]

Heavy upper & light legs V.1
Incline dumbbell press 10 – 8 – 4 – 1 34kg x 9
Military press 10 – 2 50kg x 6
DB over head tricep press 10 – 6 34kg x 10
Lat pull down 10 – 8 72.5kg x 7
Chest supported dumbbell row 10 – 8 26kg x 10
DB skull crushers 10 16kg x 9
Dumbbell curls 10 16kg x 10

Leg curls 10 43kg x 20
Abductors 10 50kg x 20kg
Barbell squats 10 50kg x 20
Leg extension 64kg x 15
Standing calf raises 50kg x 20 | 45kg x 20
Hanging ab raises BW x 20

[Arron Matassa]

Sweet! I feel like all these things are pretty on point. Sleep can vary as I’m a terrible sleeper but lately hasn’t been too bad! I will try a one day break at the end of this rotation.

Thanks Oscar!

Lovely …maybe get some dream sleep 😴 to assist with this . Sleep is everything my man 🙂[/quote]
Will do Oscar thank you!

[Arron Matassa]

Rest day

[Arron Matassa]

Heavy legs & light upper V.1
Leg curl 10 – 5 – 2 57kg x 8 1/2
Abductors 10 – 8 59kg x 10
BB squat 10 – 8 – 1 00kg X 5 | 100kg x 5
Leg extension 10 – 8 71kg x 10
Calf raise 10 65kg x 10 | 65kg x 10

Incline dumbells 9 – 6 24kg x 20
Military press 10 35kg x 18
Dumbell over head tricep press 8 – 8 18kg x 20
Lat pull down 10 55kg x 15
Chest supported row dumbbell 18kg x 20
DB Skull crushers 12kg x 15
Dumbbell curls 5 12kg x 18
Handing leg raises BW x 20

[Arron Matassa]

Sweet! I feel like all these things are pretty on point. Sleep can vary as I’m a terrible sleeper but lately hasn’t been too bad! I will try a one day break at the end of this rotation.
Thanks Oscar!

[Arron Matassa]

I Think I am recovering pretty well, I take the extra day to make sure im fully ready to go for the next full rotation of workouts, I will try a single rest day at the end of this rotation and see how I am doing!

[Arron Matassa]

Rest Day