Recent content by BigRed

Monday Legs Core Pharma Athlete Most of last week was a bit of a write off, pulled something in my upper back hitting pads Wednesday and fucked me for a few days but on top of it now. Banded clam warm ups 2 sets Side planks 3 x 30sec per side Single leg Lying hamstring Curls 3 x 10-12 @...

Leg Day Friday Sponsored by Core Pharma Got back down to the home state and got to train at my old gym which had some pretty cool pieces I worked into this leg day Seated Hip Abduction 2 x 12-15 @ 180kg 1 x 20 Rest Pause 160kg Nordic Curls 3 x 8 body weight Single leg hip thrust (M-Torture...

Upper Day Sponsored by Core Pharma Banded Bench Press 3 x 4 @ 115kg Incline Low Cable Pec Flys 2 x 12-15 @ 25kg 1 x 20 rest pause @ 20kg DB Incline Press 1 x 4-6 @ 37.5 2 x 12-15 @ 30 Neatral grip lat pulldown 2 x 12-15 @ 80kg/75kg 1 x 20 rest pause @ 65kg Wide grip behind the neck 2...

Deload Week Sponsored by Core Pharma ? Deload week complete. Kept training as normal but with a reduction in volume. Felt pretty fatigued in the first half of the week, but came out the other side feeling refreshed and ready to smash the next block. Weight’s sitting around 105kg now, a nice...

Mobility / rehab day Focused on more training than mobility just of lower back, hip flexors, core. Just did 2/3 sets of each Back extension Back Hyper extension Ab wheel Cable hip flexor raise Hip flexor rock backs Cable rotations Copenhagens Weighed pigeon pose

Leg day - Sponsored by Core Pharma Starting to feel really good, weight sitting at 105kg already, pumps feeling huge and strength starting to climb. BB split squats really hitting the glutes and the 7 x 12 quad extensions absolutely lights up the quads. Seated Hip Adductions 2x12-15 / 1x20...

Saturday upper day Feeling really good today. Definitely starting to feel the effects of the cycle start to creep up. 4 days into Hgh and pump was skin splitting and definitely feeling full all round. Increase of calories doing well too CS Cable Dual Cable Rear Delt Flys 2 x 12-15 @ 15kg 1...

Don’t throw up many food pics / info up on here, will definitely try in future but thought I’d throw up nice breakfast this morning. Smashed this, went for a walk then had a high carb pre gym meal

Leg day ? - sponsored by Core Pharma Seated Hip Abductions 2 x 12-15 / 1 x 20 Rest Pause @ 160kg Nordic Curls - 3Sec Neg 3 x 8 Single Leg Hip Thrust 2 x 12-15 → 80kg Stiff Leg Deadlift 3 x 8 @ 160kg / 160kg / 140kg Single Leg - Leg Press 2 x 12-15 Each Leg → 90kg Seated Hamstring Curls...

Banded Bench Press 3 x 4 @ 110kg + bands Incline Cable Pec Flys (Low Pec Focus) 2 x 12-15 @ 30/25 1 x 20 Rest Pause @ 20kg DB Incline Press 1 x 4-6 @ 42.5kg 2 x 12-15 @ 32.5kg Mid Neutral Grip CS Cable Lat Pulldown 2 x 12-15 @ 85kg 1 x 20 Rest Pause @ 75kg Wide Grip Behind The Neck Lat...

Leg day ? Sponsored by Core Pharma Seated Hip Adductions 2 x 12-15 / 1 x 20 Rest Pause @ 140kg Side Planks 3 x 30Sec Per Side Single Leg Lying Hamstring Curls 3 x 12-15 @ 30 / 25 / 25 High Bar HeelElevated Tempo Squats 3-2-0-1 2 x 6 @ RPE 8 @ 130kg BB Split Squats 2 x 12-15 @ 70kg Leg...

Upper day - Sponsored by Core Pharma CS Cable Dual Cable Rear Delt Flys 2 × 12-15 @13.6kg 1 × 20 Rest Pause @ 9kg Incline DB Front Raise - Pronated 2 × 12-15 @12.5kg 1 × 20 Rest Pause @10kg Machine Shoulder Press 1 × 4-6 @80kg 2 × 12-15 @ 60kg Incline Smith Machine Press 1 × 4-6 @80kg 2 ×...

Planned structure for the cycle Any suggestions / criticisms Gonna start with mots-c / ss31 before transitioning into the slu

Saturday Muay Thai / mobility Started off with some mobility, mostly focusing on hip / groin / hamstring movements and did some heavy back extensions too followed up with 4 x 3min rounds Muay Thai pads

80kg all up mate