[Paul]

Usual Split is Push, Pull, Rest, Legs, Rest but i am away for 2 nights so decided to run 3 days in a row and still managed to progress all lifts.
Legs A 26.08.20
Bodyweight: 103.8kg
Adductor x1
Kneeling Ham Curl x2
Hack Squat x2
55/side x 8, 45/side x
Pendulum Squat x2
80x ,60×14
Leg press x1
Leg Extension x1
Glute Bridge M/C x2
Seated Leg Curl x 2
Seated Calf Raise x3

_________________________________________

@paulfarragherfit

[Paul]

Pull A 25.08.2020

Everything is progressing each session just numbers are written in log book only remember the main movement numbers.

Chest Supported T-Bar x2
RDL x2
190×7, 150×11
Chest Supported Pull Down x2
PSP cable row x2
Pull Up Assisted x2
Cuff Rear Delt x3
Smith Machine Shrug x2
Machine Preacher Curl x2
DB Curl x2
Rope Crunches x3

[Paul]

Current condition 104.1kg

[Paul]

Push A bodyweight: 104.1kg

Flat Dumbbell Press 1×5-9, 1×10-12
50sx8, 42.5sx10
Mid Incline Smith 1×5-9, 1×10-12
45/sidex7, 32.5/sidex12
PL Shoulder Press 1×5-9, 1×10-12
45/sidex8, 35/sidex10
Tricep Dip (Weighted) 1×5-9, 1×10-12, 1xBW
20×9, 10×9, BWx10
Seated Cable fly 2×10-15
Lying Cuffed Lateral 2×12-15
Standing Machine Lateral 3×10-15
Rope Tricep Ext 1×6-9,1×10-12,1×12-15
Standing Calf Raises 1×6-9,1×10-12,1×12-15

[Paul]

A very hot session today at Normanton! Was delayed on the way there and threw off our schedule a bit, but it is what it is!

Push

Atlantis seated lateral x 2

Incline Prime Press x 2

Hammer Strength Shoulder Press (replacing stalled Atlantis Shoulder Press) x 2

Decline Hammer Strength Press x 2

Dip x 2

Cuffed Lateral Single Arm x 2

Pec Deck x 2

Tricep Pushdown x 3 + Drop

Overhead Extension x 3 + Drop

Hi AJ,

Your looking amazing mate was just wondering what sort of rep ranges you use for isolation movements like pec dec, side laterals, tricep pushdowns I currently usually do 2×12-15 same weight

[Paul]

22.08.20
Bodyweight 103.4kg

Leg day today, my leg strength is still not back to where it was before lockdown due to only having dumbbells but I am progressing every session

Legs B:

Adductor x1 RP
Seated leg curl x2
Leg extension x2
Safety Bar Squat x2
50/sidex8, 40/sidex11
Leg Press x2
6ppsx10, 5ppsx15
Lying leg curl x2
45* Hyper x2
Abs x 3

[Paul]

Pull B

P/L Low Row x2
Barbell Row x2
140×7, 100×14
PSP Pull-down x2
Mid Back Row x2
Pull Up Assisted x2
Reverse Rec Dec x3
Machine Shrug x2
Straight Bar Cable Curl x3
Toe Press x3

_________________________________________

@paulfarragherfit

[Paul]

Push B 19/08/20
Standing Cuffed Lateral x3
High Incline Smith Press x2
45/side x 7, 35/side x 11
Incline Dumbbell Press x2
45s x 7, 37.5s x 10
Close Grip Machine Press x2
120 x 6, 90 x 12
Pec Dec x3
Lying Cuffed Lateral x2
Upright row x1
EZ Bar Deadstop Skullcrusher x2
S/A Cuffed Ext x1
Leg Raises x3

_________________________________________

@paulfarragherfit

_________________________________________

@paulfarragherfit

[Paul]

Legs A

Biceps:

DB Preacher x3
Cable Curls x 1 RP

Adductor x1
Kneeling Ham Curl x2
Hack Squat x2
50/side x 7, 40/side x 10
Pendulum Squat x2
70×9, 55×12
Leg press x1
Leg Extension x1
Glute Bridge M/C x2
Seated Leg Curl x2
Seated Calf Raise x3

[Paul]

Nice looking session, looking forward to seeing how your bulk goes!

_________________________________________

Personal IG: merattaf

Work IG: merat.up

Thanks! Will try add more detail and pictures soon

[Paul]

Todays Workout
Pull A:
Chest Supported T-Bar x2
85×6, 65×12
RDL x2
185×7, 145×11
Chest Supported Pull Down x2
70/sidex9, 55/sidex12
PSP cable row x2
15×8, 13×11
Pull Up Assisted x2
x9, x8
Cuff Rear Delt x3
Smith Machine Shrug x2
Machine Preacher Curl x3
Rope Crunches x3

_________________________________________

@paulfarragherfit

[Paul]

Hi Oscar,
i hve read through the log but thought it would be easier to just ask. How many rotations do you have for each session? push (chest dom), legs, pull, push (shoulder dom) and leg/pull and also what is the benefit of leg/pull? I have always done PPL but this might be something I try

Hey Paul so my rotation is

Sunday-pull

Monday- push (delt and tri focused)

Tuesday-off

Wednesday- density/ legs

Thursday-off

Friday – push (chest focused)
Saturday- legs

I have 2 rotations for each session except the delts and tri’s session where I have one.

So to answer your question if I didn’t ‘top up’ my legs on density it’d mean I’m training my legs every 8 days which is a big gap.

So on density day I’d do 2 sets of quads , usually unilateral movement, 2 sets of ham unilateral as well & a set of adductors. That way it’s nothing neurally taxing and demanding on my recovery as then in 3 sleeps I’ll be doing the main leg session so need to be fully recovered and fresh for that.

Hope that clarifies things ???? any other questions feel free to ask

_________________________________________

http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |  www.trainedbyjp-nutrition.com  – highest quality supplements on the market.

[/quote]

Thanks for the detailed reply Oscar that’s great and makes sense, you’re looking amazing!

[Paul]

Hi Oscar,

i hve read through the log but thought it would be easier to just ask. How many rotations do you have for each session? push (chest dom), legs, pull, push (shoulder dom) and leg/pull and also what is the benefit of leg/pull? I have always done PPL but this might be something I try

[Paul]

What is your years training ? Level of development?

Could we get a front relax pic please

_________________________________________

Instagram name – Hillydoc.  Www.physique-enhancement.co.uk | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |

http://www.trainedbyjp-nutrition.com  – highest quality supplements on the market.

What is your years training ? Level of development?

Could we get a front relax pic please

_________________________________________

Instagram name – Hillydoc.  Www.physique-enhancement.co.uk | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |

http://www.trainedbyjp-nutrition.com  – highest quality supplements on the market.

I have been training 10 years this year but joined this site in 2016 and made the most progress in those 4 years. I have never competed or planned to so never been too serious

[Paul]

What’s current goals ?

Access to kit

How do you look.

We can’t decide for you

_________________________________________

Instagram name – Hillydoc.  Www.physique-enhancement.co.uk | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |

http://www.trainedbyjp-nutrition.com  – highest quality supplements on the market.

Hi Hilly,

read a lot of your stuff over the years on this forum and learnt a lot. I have access to adjustable dumbbells from 2.5kg upto 40kg, bands and a pull up bar which is okay for push and pull workouts still not much weight for legs though but doing what I can. My goal now is to just add as much muscle as possible now. I know it’s my decision was just wondering people’s opinions or maybe see what others are doing during this time.