[Arron Matassa]

Rest Day

[Arron Matassa]

Heavy upper & light legs V.2
Flat barbell press 10 – 5 – 3 – 2 80kg x 9
Seated shoulder dumbbell press 10 – 5 30kg x 8
Straight bar press down 10 – 8 – 5 30kg x 10
Lat pull down 10 – 6 – 3 70kg x 10
High row machine 10 45kg x 7
tricep extension machine 10 – 5 50kg x curl iso machine 36kg x 9

RDLS 10 – 5 80kg x 15
Adductors 10 50kg x 16
Hack-squat 10 – 5 50kg x 20
Leg extension 10 – 5 57kg x 20
Seated calf raises 45kg x 20 | 50kg x 15
Hanging leg raises BW x 20

Comments: rotation 3 completed
• good progress on all lifts
• starting to get into heavier weights and lower reps

[Arron Matassa]

Rest day

[Arron Matassa]

Heavy legs & light upper V.2
RDLS 10 – 5 – 2 95kg x 10
Adductors 10 55kg x 10
Hack-squat 10 75kg x 9 | 85kg x 9
Leg extension 10 71kg x 10
Seated calf raises (standing) 10 65kg x 10 | 70kg x 9

Flat barbell press 10 – 5 55kg x 20
Seated shoulder dumbbell press 10 20kg x 20
Straight bar press down 25kg x 16
Lat pull down the 10 55kg x 15
High row machine 10 30kg x 20
Tricep extension machine 10 30kg x 20
Curl iso machine 18kg x 20
Hanging leg raises BW x 20

[Arron Matassa]

Hey Louis,

Training is going great! hitting new weights each week. I dont have any real goals other than keep progressing my lifts each week. I do have a weight goal of 75Kg by the end of July. I started at 67.5kg on 8/4/23. Currently at 73kg today

[Arron Matassa]

Rest Day today

[Arron Matassa]

Heavy upper & light legs V.1
Incline dumbbell press 10 – 8 – 4 – 1 34kg x 7
Military press 10 – 2 45kg x 10
DB over head tricep press 10 – 6 32kg x 10
Lat pull down 10 – 8 70kg x 10
Chest supported dumbbell row 10 – 8 24kg x 10
DB skull crushers 10 14kg x 10
Dumbbell curls 10 16kg x 9

Leg curls 10 43kg x 19
Abductors 10 45kg x 20kg
Barbell squats 10 50kg x 18
Leg extension 57kg x 20
Standing calf raises 45kg x 20 | 45kg x 16

[Arron Matassa]

Rest Day

[Arron Matassa]

Heavy legs & light upper V.1
Leg curl 10 – 5 – 2 57kg x 8
Abductors 10 – 8 54kg x 10
BB squat 10 – 8 – 1 95 X 9 | 95kg X 9
Leg extension 10 – 8 64kg x 10
Calf raise 10 60kg x 10 | 65kg x 8

Incline dumbells 9 – 6 22kg x 20
Military press 10 35kg x 15
Dumbell over head tricep press 8 – 8 16kg x 20
Lat pull down 10 50kg x 20
Chest supported row dumbbell 18kg x 15
DB Skull crushers 10kg x 20 (heavier next time)
Dumbbell curls 5 12kg x 15
Handing leg raises BW x 20

Comments:
• by far the hardest session I’ve done so far. Felt weak and light head after squats. Probably just because they’re the heaviest I’ve done in over two years!

[Arron Matassa]

Taking another rest day today as I’m not quite feeling recovered. back at it tomorrow!

[Arron Matassa]

Rest day

[Arron Matassa]

Kuba nailed it. Watch jordan’s stories when he does a q and a. You’ll see it maybe 10+ times haha

I’ll keep an eye out! Thanks

[Arron Matassa]

Thanks for the answers guys! I’m currently up 11lbs up over two months. So getting there slowly. Thanks for the replies

[Arron Matassa]

Heavy upper & light legs V.2
Flat barbell press 10 – 5 – 3 – 2 75kg x 9
Seated shoulder dumbbell press 10 – 5 28kg x 10
Straight bar press down 10 – 8 – 5 27.5kg x 10
Lat pull down 10 – 6 – 3 70kg x8
High row machine 10 45kg x 8
tricep extension machine 10 – 5 43kg x 10 (heavier next time)
SUB: curl iso machine (preacher machine 10 – 43kg x 10

RDLS 10 – 5 80kg x 15
Adductors 10 43kg x 20
Hack-squat 10 – 5 45kg x 20
Leg extension 10 – 5 57kg x 20
Seated calf raises 45kg x 20 | 50kg x 15
Hanging leg raises BW x 20

Rotation 2 done and dusted!
Comments:
• pretty bad week in terms of sleep and eating
• still managed to hit some PBs
• body weight pushed up to 73kg this morning. Going try for 74kg by next weigh in!

[Arron Matassa]

Rest day