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UPPER today guys…

Flat DB Presses 2×8-10
Incline BB Press 1×8-10, 1×12-15
Shoulder BB Press 1×8-10, 1×12-15
Close grip bench 3×8-10
Pec Deck 6×4
Rope pressdowns 6×4
Pronated latpulldown 6×4
Bent over DB rows 1×8-10 (got 12 lol), 1×12-15
Chest Supported row 2×10-12
Bent over rope row 1×20
DB side laterals 1×12 triple drop
1 arm cable laterals 1×20

Smoked and pumped to shit…

T

[Triv]

Brilliant Quad Dom LEG day today…

Leg Press Calves 6×4
Lying Ham 1RPx12+3+2
Paused BB Squats 1×8-10, 1×12-15
Hacks 2×10-12
Leg Press 6×4
BB RDL 2×10-12
Leg Ext super Walking lunges 2×20
Adductor 1RPx12
Machine preacher 1RPx12
1 arm Cable curl 1×12-15, 1×8-10
Rev EZY curls 1×20

Something very cool to report…since altering my program and upping volume a touch my weight has shot up! and I look and feel fuller in the right places – win.

T

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After some thinking and reviewing my training and pics from earlier this year I came to the conclusion that it would be best I move back to a 5 days split:

LOWER
UPPER
off
LEGS
PUSH
PULL
off

I enjoy training 5 days a week tbh and I was still improving well both in strength and size! When I train 4 days I don’t seem to progress as well from a size point.

Hit PULL this morning and looked like this —-

Pronated pulldowns 1×8-10, 1×12-15
Seal Rows 1×8-10, 1×12-15
Parallel Chins 1×10-12, 1×6-9
Seated Cable Row 1×8-10, 1×12-15
1 arm DB Rows 1×15-20
Rope straight arm pulldown 6×4
Rear delt machine 2×8-10, 1×12-15
BB Shrugs 1×20, 1×10-12

Absolutely brilliant session…great connection and pump was mental.

Still cruising gear wise and my body actually functions even better due to less toxic load I’m guessing.

T

[Triv]

LEGS today looked like this —

Standing Calves 1×12-15 each rep was a 20count
Seated Leg Curls 1RPx12
Paused Leg Press 2×10-12, Widow maker 1×20 no pausing
Smith Squats 6×4 (lower back was smoked here…I did train PULL yesterday so that may have had something to do with it)
DB SLDL 2×10-12
Abd/Add superset 2×12-15

EZY curls 1RPx12
1 arm DB curl 1×8-10, 1×12-15
Rope cable curls 1×20

Pretty happy with today session…Great connection with working muscles and little-no knee pain 🙂

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PUSH today looked like this —

Low Incline DB Press 2×10-12
Flat SM Press 1×8-10, 1×12-15
Strive plate loaded shoulder press 1×8-10, 1×12-15
Dips 1RPx12
Pec Deck 6×4
Cable pressdowns 1RPx12
1 arm cable pressdowns 1×20
Machine side laterals 1×12 triple drop
Leaning 1 arm DB lateral 1×20

Brilliant session today especially after a shitty sleep…On Saturdays I have to train in a fasted state at 4:30am…I do however have EAA’s prior as well as an Intra Drink with EAA’s and HBCD’s. Doesn’t seem to effect progress at all thankfully.

T

[Triv]

LEG day today looked like this —-

Seated calves 4×25
Lying Ham curl 1RPx12+
Pauses BB Back Squats 1×8-10, 1×12-15, 1×20(no pause)
Leg Press 6×4
BB RDL 2×10-12
Bulgarian Split squats 2×12-15
STRETCH
Seated DB curls 1RPx12
Machine Preacher curls 1×8-10, 1×12-15
Reverse cable curls 1×20
STRETCH

Wicked session today and the added volume smoked me! I was VERY happy with doing pauses sets of squats with 170kg and hitting 10 reps.

If anyone is interested you can see some lifts on instagram thephysiqueengineer

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After 5 full days off I feel amazing been back under the bar and with a new program.

Monday I had a PUSH session that looked like this —

Flat Machine press 2×10-12
Low Incline Smith Press 1×8-10, 1×12-15
Smith Shoulder Press 1×8-10, 1×12-15
Close grip Smith 1RPx12
Machine fly 6×4
Rope Pressdown 1RPx12
1 arm O/H DB ext 1×20
DB side laterals 1×12 triple drop
1 arm cable laterals 1×20
Stretch

Today was PULL and looked like this—

Reverse grip pulldowns 2×10-12
Deads 1×8-10, 1×12-15 (I used a belt for the lower repper and no belt on the high repper)
Seal Rows 1×8-10, 1×12-15
Seated cable row 1RPx12
Rope lat pulldowns 6×4
BB Shrugs 2×10-12
Stretch

DC was bloody amazing for strength gain this past 12 weeks but I think a touch more may suite me better.

T

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So I have written a new program and it looks like this. I wrote 3 different rotations….I will still train 4 days a week as I felt it suited my recovery pretty well.

LEGS 1
Lying Ham Curl 1RPx12
BB Back Squats 1×8-10, 1×12-15, 1×20
Leg Presses 6×4
BB RDL 1×8-10, 1×12-15
Bulgarian Split squat 1×15-20
Adductor/Abductor Superset 1×15-20

BB bicep curl – 1 set of 11-15 reps, 1 set of 8-10 reps
Single arm machine curl – 1 set of 11-15 reps, 1 set of 8-10 reps
DB hammer curl – 1 set or 20 reps

PUSH 1
Flat Machine press 1RPx12
Low Incline Smith 1×8-10, 1×12-15
Smith Shoulder Press 1×8-10, 1×12-15
Close grip Smith 1RPx12
Machine fly 6×4
Rope Pressdowns 6×4
DB extensions 1×20
Machine side laterals 3 x 12 last set triple drop
1 arm cable laterals 1×20

PULL 1
Pulldowns 1RPx12
Deadlifts 1×8-10, 1×12-15
T-Bar Rows 1×8-10, 1×12-15
Seated cable row narrow 1RPx12
Rope lat pulldown 6×4

Thanks
T

[Triv]

PUSH day today looked like this —

Incline Hammer Press 1RP x 11-15 + ISO

Cable fly 1 x 15

Stretch

Pin Loaded Strive Shoulder Press 1RP x 11-15 + ISO

Machine Side laterals 1 x 10 + 20 partials + ISO

Stretch

Deadstop EZY bar extensions 1RP x 30

Dips 1RP x 25-30

Stretch

Today was fucking hard…I planned to back off and take a few days as I was totally smashed during day. The last the few days I’ve been feeling a bit worn out but today it was clear cut and dry….time for few days off.

I have the rest of this year planned out…I will cruise of TRT for the next 4 weeks, begin a 6 week mini cut and then one last push for size until mid December, THEN prep begins 🙂

Unsure 100% if I will stick with DC…I am loving it, but not gaining as much size as I hoped despite getting bloody strong. My thought’s are a tad more volume ala Jordans principles may suite me better.

T

[Triv]

LEGS today looked like this —-

Leg press calves 1×12-15

Seated Leg Curl 1RP x 15-20 + 25 partials

Leg Press 1 x 6-10(this was shit…all fkn knees), 1 x 20 (better)

Paused smith squats 1 x 10-12, 1 x 18-20 (Could be better form but not terrible)

Whilst I beat my previous numbers, I wasn’t thrilled with the quality of todays workout. Whether is was the body or mind..it just wasnt GREAT like all recent workouts. Time to deload soon perhaps…I’ll pay close attention.

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PULL day today looked like this —-

Rack Chins 1RP x 18-20 + ISO hold

Deadlifts 1 x 5-8, 1 x 9-12

Stretch

Machine preacher curls 1RP x 18-20 + ISO hold

EZY preacher curls 1 x 10-12

DB Hammer curls 2 x 12-15

Stretch

Brilliant workout today and beat the log book with quality 🙂 Very happy with how things are going this offseason apart from not a huge weight gain, I am definitely thicker, harder and fuller…and the strongest Iv’e ever been.

T

[Triv]

PUSH day today looked like this —-

45deg Incline Smith 1RP x 11-15 + ISO

Cable fly 1 x 15-20 (switched out machine fly for this as I hit a wall with it)

Stretch

65deg Incline Smith press 1RP x 11-15 + ISO

Machine side laterals 1 x 10 + 20 partials + 30s ISO

Stretch

Close grip smith 1RP x 15-20

Dips 1RP x 25-30

Stretch

Fuckn pumped about today’s session…Beat the log book and with quality. My PUSH days were struggling but seem to be getting much better despite a bum left shoulder 🙂

Weight is finally creeping up now to about 215lbs…or 97.5kg. I’d love to see 99kg by the end of this blast which is about 6 more weeks.

T

[Triv]

LEGS today looked like this —-

Seated Calves 1×12-15 5 count ecc 15 count stretch

Lying Ham curls 1RP x 20-25 + 25 partials 4 count ecc

BB Squats 1 x 8-10, 1 x 12-15, 1 x 20

Leg Press duck feet 2 x 20 4 count ecc 2 count pause

Stretch

Fkn SMOKED today apart from the widow maker…my lower back was just totalled at this point as I also trained BACK yesterday.

T

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PULL day today looked like this —

Hammer Strength Pulldowns 1RP x 11-15 + iso

Bent Smith Rows 2 x 12-15

Stretch

EZY drag curls 1RP x 15-20

EZY Preacher curls 1 x 10-12

1 arm reverse cable curl 1 x 12-20

Stretch.

GOOD session. Smoked the previous workout 😉

[Triv]

PUSH today looked like this —-

Low Incline Smith 1RP x 11-15 + ISO

Machine Fly 1×12

Stretch

Plate loaded Strive Shoulder Press 1RP x 11-15 + ISO

Machine side raise 1×10 + 20 partials + ISO

Stretch

Reverse grip Smith press 1RP x 15-20

Dips 1RP x 25-30

Stretch

Wicked session today and my pressing is improving a great deal so I am VERY happy here…Should see some nice new width next comp.

Food has been pushed up on both MED and HIGH days by my coach Justin Harris. New tissue coming 🙂