[Leo Hare]

Pics of current condition from sunday

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[Leo Hare]

Scrapped the John meadows training idea and gone back to my old way of upper/lower progressive overload, just feels wrong not doing it lol

Flat hammer strength press – 40kg each side – 14/45kg each side – 7
High incline smith – 20kg each side 1×9 1×8
Plate loaded shoulder press – 40kg each side x 7 30kg each side x 10
Pec deck – 50kg – 12
Shoulder width grip lat pulldown – 70kg x 9 70kg x 7
Narrow low row – 60kg x 7 45kg x9
One arm db row – 50kg x 7
Z bar pushdowns – 40 x 21 rest pause
Single arm laying db extension – 10kg x 14 rest pause
Db side laterals – 15kg x 7 12.5kg x 8 10kg x 8
One arm cable side laterals – 5kg x 8 5kg x 6
Barbell shrugs – 100kg x 13
Leg press calf raise – 5 plates each side x 9 x6
Seated calves – 40kg x 9

Felt much better training this way. Session took about an hour and a half. Felt good and strong although weights are pretty weak compared to before I went away but that will come back. So from now on I’ll be logging every session trying to get stronger and hopefully that will make me bigger

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[Leo Hare]

Check in Sunday;

Weight is 208.8 so I’m up 2.2 pounds from last week which is good. Think I’ve got slightly leaner to. Shape is starting to come back

Probably keep food the same for next week which is –

Training days;

274p
316c
82f
3100kcals

Rest days;

274p
216c
82f
2700kcals

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[Leo Hare]

Legs on saturday;

Seated leg curl – 3 x 15
Leg extensions superset with dumbbell squats – 10 reps each x 6 rounds
Barbell glute bridge – 1 rest pause set
Leg press calves – 1 rest pause set
Standing calves 3 x 15
Incline dumbbell curl 4 x 10-12
Cable curl – 4 x 10
Rope crunch – 4 x failure

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[Leo Hare]

Upper body last night

Hammer chest press – 3 x 12
Flar dumbbell – 3 x 8
Incline fly – 3 x 12
One arm supinated pulldowns – 3 x 10
Cable row – 3 x 8
Chins – 3 x failure
Bent over dumbbell raise superset with lateral raise – 3 rounds of 15 reps on each
Straight bar pushdowns – 4 x 12
One arm lying dumbbell extension – 4 x 10

Good session, great pump.

Also not sure whether it is the trestolone buy sex drive has suddenly gone through the roof this week. At least I know some of the year is real lol legs tomorrow and then see what I’m weighing Sunday

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[Leo Hare]

Missed off coconut oil and olive oil for fats in food sources

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[Leo Hare]

Training this week so far has been great, strength is very down but that will come back. I’ve had a great pump every session and very sore!

Monday was pull;

Meadows row –
1 plate x 8
1.5 plates x 8
2 plates x 8
2.5 plates x 8
Dropset 3 plates x 8 then 2.5 to failure then 2 to failure

Smith rows;
1 plate per side – 8
1.5 plates per side – 8
2 plates per side x 8 (failure)

One arm barbell row;

10kg x 8
20kg x 8
Dropset – 30kg x 8 then 20kg to failure then 10kg to failure

Dumbbell pullover;

20kg – 3 x 10 reps

DB hammers – 3 x 10
Ez bar curls – 3 x 10
Machine preacher – 3 x 10

Decline leg raise – 4 x failure
Standing calves on hack – 5 plates per side – 2 sets of 10 full reps, 10 partials and 10 second stretch

Tuesday – Push

Incline dumbbell – worked in sets of 8 until hit failure then did a triple dropset from there

Incline barbell – worked in sets of 6 until failure

Flat plate loaded press – 1 rest pause set

Pec deck – 3 x 8

Rear delts on pec deck – 3 x 25
Dumbell laterals – 3 x 25
Front barbell raises – 3 x 25

Rope pushdowns – 3 x 10
Machine dips- 3 x 10
Overhead rope extensions – 3 x 10

Standing calves – 1 rest pause
Decline crunches – 1 rest pause

Wednesday – Legs

Lying Leg curl – 3 x 10 with 5 second eccentric
Safety bar squats – worked in sets of 8 until failure
Leg press – 1 rest pause set starting on 20 reps
Stiff leg deadlift – 3 x 8
Single leg standing calves – 2 x 15
Rope crunches – 4 x failure

Upper body tonight!

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[Leo Hare]

How are you finding the gamma bomb programme from John? I’ve got a copy and thinking of running it

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[Leo Hare]

Looked fantastic James. It’s been great following your journey. Very very inspirational for me personally.

Genuinely don’t understand what the judges were thinking at both your shows. But that aside you have shown you are pro quality and can stand next to anyone. Only going to improve from here with your work ethic and mindset

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[Leo Hare]

Great thanks mate!

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[Leo Hare]

Thanks for your reply mate. Been looking into it and seens theres plenty of gyms and food is decent…good to know you can get test over there, didnt want to risk it in my bags!

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[Leo Hare]

id be interested in this as im going to work in india next month for 4 weeks…

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