Mutant!

[I Declare War]

Good work Mutant... keep it up! Keep those numbers inching up every week!

Chest is strong bro!

:pfft:

[Mutant]

Not really, but thanks bro. Thought I would of got more reps at 120 but didn't, fucked me off a bit. Ahh well, there always next week aye!

[Mutant]

Good work Mutant... keep it up! Keep those numbers inching up every week!

Chest is strong bro!

:pfft:

Thanks IDW, I'm trying!

[Mutant]

Back

Wide grip chins:

12, 10, 8, 8, 6, 6

One arm dumbell row:

40kg x 12

45kg x 10

50kg x 8

Wide grip pull downs:

1/2 stack x 15

Up two more x 10

3/4 x 8

Straight arm pull down:

12kg x 20

20kg x 12

24kg x 10

Bent over barbell row (underhand):

60kg x 20

80kg x 15

100kg x 8

120kg x 6 (straps)

Seated rows:

1/2 stack x 20

3/4 stack x 15

Up two x 12

Stack x 10

Deadlift: (no belt or straps, just chalk)

60kg x 20

100kg x 10

140kg x 8

180kg x 4

Lower back was killing me right from the start of the workout, got insanely pumped and hurt like hell. Made the deads interesting, that's why I stopped at 180.. Probably could of squeezed out a couple at 200 but was in pain. First time I've done deads at the end of the workout too, wasn't planning on it but got talked into it. Due for a heavy session soon so hoping to make some progress.

[Mutant]

Bis and Tris

Seated dumbbell curl:

15kg x 12

20kg x 8

20kg x 6

Single dumbbell tri extension (behind neck):

10kg x 12 each side

12.5kg x 10

15kg x 8

Seated dumbbell overhead extension:

30kg x 12

40kg x 10

45kg x 10

50kg x 6

Straight bar curl:

40kg x 10

50kg x 6

55kg x 2

Close grip bench:

60kg x 12

70kg x 10

80kg x 8

90kg x

Ez bar curl:

15kg each side x 12

17.5kg x 8

17.5kg x 6

Tri push down:

1/2 stack x 15

3/4 stack x 10

Up two x 8

Fixed bar 100 rep drop set:

15kg x 45

12.5kg x 15

10kg x 20

7.5kg x 20

First time doing arms on their own in ages, pump was insane!

Body weight this morning: 86kg

[AgentOrange]

Do you have another name on this forum ?

[Mutant]

Do you have another name on this forum ?

Are you a real secret agent? If so I cannot reveal this information.

[Mutant]

Squats:

60kg x 12

80kg x 12

100kg x 10

120kg x 5

140kg x 2

155kg x 1 PB

160kg x Down and then spot out of the hole

Was finding getting the reps out really hard (lower back still quite tight) so decided to go for a 1RM

Did some shoulder and traps after this, was pushed for time so wasn't anything outrageous, some seated barbell press and dumbell side raises and barbell shrugs reps upto 140kg.

Recovery is up, trained 6 days straight now and only issue I have is lower back tightness... 2 days off should fix that.

[Mutant]

Quads looking a little better but still a long way from where they should be :oops:

[Mutant]

Shoulders

Seated military press:

40kg x 12

60kg x 8

70kg x 1 (+1 spot)

60kg x 6

Behind neck smith machine:

10kg each side x 20

20kg each side x 15

25kg each side x 6 (+1 spot)

Seated side raise:

7.5kg x 10

10kg x 10

12.5kg x 8

15kg x 8 (standing)

Reverse pec deck rear delt:

1/2 stack x 12

Up two x 10

3/4 stack x 8

Shoulder press machine (facing seat):

1/4 stack x 12

Up two x 10

1/2 stack x 8

Did some more side raises and some front raises

Shoulders were insanely pump, to the point where it hurt to move them. In and out in an hour... Ran out of time to do traps.

Body weight this morning: 87kg

[Leeroid]

Body weight is climbing, how's it looking in the mirror?

[Mutant]

Looking all good aye, which is the reason why I wasn't wanting to run an outrageous calorie surplus. Will try get some pics tomorrow if I get a chance.

[Mutant]

Quick pic tonight from after tea etc, obviously not very lean but not too bad being 4-5kg heavier than 6weeks ago.

[Mutant]

Legs

Squats:

60kg x 15

60kg x 12

100kg x 10

120kg x 6

140kg x 3

160kg x 1 (belt) PB

150kg x 1 (+1 spot)

140kg x 2

Seated calf raise:

20kg x 35

40kg x 30

40kg x 30

50kg x 20

Leg press:

120kg x 20

180kg x 20

240kg x 15

300kg x 12

340kg x 10

380kg x 8

400kg x 5

Front squat

60kg x 8

80kg x 6

100kg x 4

Walking barbell lunges:

60kg x 10

80kg x 10

100kg x 8

Laying hammie curl:

1/4 stack x 20

Up 1 x 15

Up 1 x 8

Pin in 2nd hole x 20

Didn't get a chance to weigh myself this morning but was 88kg at the gym, that was with chucks on though.

[Optimass]

Looking all good aye, which is the reason why I wasn't wanting to run an outrageous calorie surplus. Will try get some pics tomorrow if I get a chance.

:nod: - maintain what you are doing - you may even find your weight may plateau at a point for a few weeks but you should find this is transference. Means you are still making lean gains but your bfat is dropping.

[Mutant]

Looking all good aye, which is the reason why I wasn't wanting to run an outrageous calorie surplus. Will try get some pics tomorrow if I get a chance.

:nod: - maintain what you are doing - you may even find your weight may plateau at a point for a few weeks but you should find this is transference. Means you are still making lean gains but your bfat is dropping.

Thanks bro, that's the plan.

[Mutant]

Chest

Bench:

60kg x 12

100kg x 8

120kg x 1 (+ 2 spotted)

100kg x 5

Incline dbell:

40kg x 6

45kg x 1 (+ 2 spot)

30kg x 12

25kg x 15

Flat dbell flys:

15kg x 10

20kg x 10

25kg x 8

12.5kg x 12

Close grip bench:

60kg x 12

80kg x 6

60kg x 12

Tricep extension (rope):

1/4 stack x 20

Up two x 12

Up two more x 10 (followed by 4 drop sets) x 2

Incline chest press machine:

1/2 stack x 10

3/4 stack x 6

1/2 stack x 10 (tris were so pumped and fucked this up!)

Dumbbell behind neck extension:

5kg x 10

7.5kg x 10

10kg x 10

Fly machine:

3/4 stack x 15

Up 3 x 10

Stack x 8 (Followed by 4 drop sets)

Bodyweight this morning was 87.2kg

[Mutant]

Back/Bis

Wide grip pull downs: (infront)

1/4 stack x 20

1/2 stack x 15

Up two x 10

3/4 x 8

1/4 stack x 20

1/4 stack x 15 (behind)

Deads:

60kg x 12

100kg x 10

140kg x 8

180kg x 4

200kg x 2

Bent over rows:

60kg x 12

70kg x 10

80kg x 10

90kg x 8

100kg x 6

60kg x 20 (underhand)

Straight arm pull downs:

12kg x 20

20kg x 15

28kg x 8

20kg x 10

Cross body hammer curl:

7.5kg x 12

10kg x 8

12.5kg x 6

Seated dumbbell curl:

12.5kg x 10

15kg x 10

20kg x 6

Ez bar curl:

10kg each side x 12

" " x 10

" " x 8

" " x 8

Deadlifts were shit, wanted to leave after that was fucked off!

Didn't get a chance to weigh myself this morning but was 88.5kg tonight, happy with the weight gain without my bf going up too much. Will get a skin fold test done soon but guess I'm around 12%.

[Mutant]

Legs and shoulders

Seated military press:

40kg x 12

50kg x 8

60kg x 8

70kg x 2 (+1 spot)

Squats:

60kg x 12

60kg x 10

80kg x 8

100kg x 10

120kg x 6

140kg x 4

100kg x 8

60kg x 15

Leg extension:

3rd hole x 10 then 10 each leg

1/4 stack x 20

1/2 stack x 15

3/4 stack x 12

Hammie curl:

1/4 stack x 20

Up two x 12

Up two x 10

1/2 stack x 6

Pretty average workout today, lacked a bit of motivation for some reason. Did some side raises too.. Squats were ok but 4 @ 140 was pretty hard.. Wanted to get at least 6 again.

Day off tomorrow

[Mutant]

Shoulders and Traps

Seated military press:

40kg x 15

60kg x 10

70kg x 2 (+2 spot)

Behind neck press (smith):

10kg each side x 25

15kg " " x 20

20kg " " x 12

25kg x 6

Side raises:

5kg x 20

7.5kg x 15

10kg x 12

15kg x 8

5kg x 20 (superset front raises x 12 each side)

7.5kg x 15 ( " " x 10 each side)

10kg x 8 ( " " x 5 each side)

Seated Arni press:

10kg x 8 each arm

12.5kg x 8 each arm

15kg x 8 each arm

20kg x 8 each arm

Bent over rear delt raise:

27.5kg x 10

30kg x 10

40kg x 8

Rear delt cable:

20kg x 15

35kg x 8

35kg x 8

Dumbbell shrug dropset:

60kg, 55kg, 50kg, 45kg, 40kg, 35kg, 30kg, 25kg, 20kg (reps to failure) x 2

[Mutant]

Legs

Squats:

60kg x 15

60kg x 12

80kg x 10

100kg x 8 (added belt here)

120kg x 6

140kg x 2

140kg x 3

100kg x 8

Hammie Curl:

1/4 stack x 20

Up 1 x 10

Up 1 x 6 (followed by 2 drop sets)

1/4 stack x 20

Up 1 x 15

Leg extension:

1/3 stack x 20

1/2 stack x 15

Up three x 12

Stack x 8 (followed by 4 drop sets)

Pin in 2nd hole x 8 each leg and 8 together x 2

Calf raises:

1/2 stack x 15 ( 5sec pause at top and bottom)

3/4 stack x 10

Stack x 8

Drop set through sack

Lower back pumped up insanely on squats, was almost unbearable! Had no spotter so was a but of a mind f*ck, think I was good for more reps at 140 and possibly some heavier singles.

Didn't get a chance to weigh myself this morn but was 89kg at gym with chucks on, will get weight tomorrow morning.

[Mutant]

Bench:

60kg x 12

60kg x 10

80kg x 10

100kg x 7

110kg x 3

120kg x 1

100kg x 8

Incline dbell:

40kg x 7

35kg x 6

30kg x 10

Chest fly machine:

1/2 stack x 15

3/4 stack x 10

Stack x 6

Incline press machine:

1/2 stack x 10

3/4 stack x 8

Up three x 5

Stack x 3

Tricep push downs:

1/2 stack x 10

Up two x 8

3/4 stack x 5

Rope push downs:

1/4 stack x 20

Up one x 15

Up one x 10

Rope overhead extension:

3/4 stack x 10

Up three x 8

Same weight x 8

Body weigh this morning 87.5kg

[Mutant]

Back

Wide chins:

15, 10, 8, 8, 9

One Arm rows:

25kg x 12

35kg x 10

45kg x 8

55kg x 6

Deads:

60kg x 15

100kg x 5 (belt to try avoid crazy lower back pump)

140kg x 3

180kg x 2 (straps cos shit bar with no grip)

220kg x 1

230kg x 0 (got it to just under my knees)

Bent over rows:

60kg x 20

80kg x 12

60kg x 15 (underhand)

Wide pull downs (infront):

1/3 stack x 12

1/2 stack x 10

Up two x 8

Up 1 x 4

3/4 stack x 4

Straight arm pull downs:

12kg x 20

16kg x 15

20kg x 10

[Mutant]

Shoulders:

Dumbbell military press:

30kg x 10

35kg x 6

40kg x 1 (+ 2 spot)

Clean and press:

40kg x 10

60kg x 5

70kg x 1

Side raises:

10kg x 12

12.5kg x 10

15kg x 8

20kg x 5

Bent over rear delt raise:

25kg x 10

30kg x 8

Barbell military press:

60kg x 8

60kg x 6

60kg x 6

Upright row (barbell):

40kg x 10

50kg x 8

60kg x 5

Bar x 25

Bar front raise:

10kg x 15

15kg x 10 (super set with 10 press front and 10 press behind neck)

Reverse pec deck:

1/2 stack x 12

Up two x 10

3/4 stack x 10

Dumbbell shrug dropset:

60kg, 50kg, 40kg, 30kg

Body weight this morning 88kg

[Mutant]

Legs:

Laying Hammie curl:

2 plates x 20

Up two x 12

1/2 stack x 6

2 plates x 20

Squat:

60kg x 10

100kg x 6

120kg x 5

140kg x 5

160kg x 0 (got out of the hole but needed spot from there)

120kg x 6

Leg press:

60kg x 25

120kg x 20

180kg x 20

240kg x 15

300kg x 12

340kg x 8

400kg x 6

Seated calf raise:

20kg x 15

40kg x 15

60kg x 12

Leg extension:

1/2 stack x 12

3/4 stack x 10

Stack x 8 (followed by 4 drops)

3/4 stack dropset