Training Log for that Freak Look: Big Delts + Traps + Arms

[Andalite]

Training Split Rotation is:
1. Back Width (+ Light Biceps)
2. Triceps + Side Delts (+ Light Chest)
3. Biceps + Rear Delts + Hams
4. Chest + Quads (+ Light Triceps)
5. Back Thickness (+ Light Biceps)
6. Shoulders (+ Light Triceps)
7. DL / SQ

Off Days will be thrown in as and when required.

[Andalite]

Brutal workout today: Paused DL vs. 2" Deficit vs. 34 kgs Chains with 180 kgs for 3 reps was a real challenge. After that, I went light on Squats and did some easy mobility drills that thankfully got my dislocated left knee back in to position. After 2 weeks of training with a dislocated left knee...its finally back where it belongs. Now I need to figure out a way to do the same thing with my left elbow.

24 July 2023 Monday
DEADLIFTS + SQUATS

• Abs: Cable Palloff Press 2 sets
• Calves: Unilateral Calf Raises 2 sets
• Skill Set: McGill Style Explosive Pull-ups 5 singles
• Mobility: X Band Walks 1 set
• Lats: One Arm Cable Low Pulley Rows 50x15x3
• Hams: Banded Unilateral Leg Curls No.2x50, No.2+1x40, No.3x30

Main Events:
• Paused 2” Deficit DL 180 kgs vs. 34 kgs Chains x 3 reps
• 16” Box Squats Westside Style 120 kgs x 5 reps

Video:

[Andalite]

26 July 2023 Wednesday
CHEST + TRICEPS + BICEPS

• Abs: Banded Jackknife Pikes 2 sets
• Calves: Unilateral Calf Raises 2 sets
• Skill Set: Pull-ups
• Neck Training using Bands
• Pre-Exhaustion: Pushups

Main Event:
• Paused Bench Press 110 kgs x 8 reps

Super Sets @ 3 sets:
• One Arm Cable Chest Press
• Banded DB Pullovers

Triceps:
• One Arm Cable Pressdowns

Arms @ 4 sets:
• Cable Overhead Extensions
• Machine Preacher Curls

Video:

[Andalite]

27 July 2023 Thursday
BACK THICKNESS + HAMS

• Abs: Machine Crunches 2 sets
• Calves: Machine Calf Raises 2 sets

Lats Super Set @ 2 sets:
• V-Bar Rounded Back Lat Pulldowns 130 lbs x 12 reps, 150x10 to Failure
• DB Pullovers

Lats Super Set @ 2 sets:
• Wide Grip Lat Pulldowns 130 lbs x 10 reps, 150x8 to Failure
• DB Pullovers

Main Events:
• Meadow’s Rows 50 kgs x 10 reps
• T-Bar Rows 100 kgs x 8 reps
• High Pulls 100 kgs x 7 reps
• Smith Machine Shrugs 50 kgs each side x 10 reps

Upper Back & Hams Super Sets:
• Reverse Pec Deck work up to heavy 10 rep set then double drop set
• Seated Hamstring Curls 3 sets

Video:

[Andalite]

28 July 2023 Friday
DELTS + TRICEPS

• Abs: Machine Crunches 2 sets
• Calves: Machine Calf Raises 2 sets

Rear Delts:
• Cable Reverse Flyes 15 lbs each hand x 20+15+12+3slow=50reps Rest-Paused

Side Delts @ work up to heavy set of 10-12 reps then double drop set:
• One Arm Cable Side Delt Raises 7.5 kgs x 12 reps Top Set, 10x8, 7.5x8, 5x8, 2.5x8 Drop Set
• Machine Side Delt Raises 60 lbs x 12 reps Top Set, 70x10, 60x8, 50x5, 40x5 Drop Set

Press @ 1 heavy set of 10-12 reps:
• Hammer Strength Shoulder Press 60 kgs each side x 10 reps
• Smith Machine Close Grip Bench Press to the Neck 45 kgs each side x 6 reps

Triceps @ 3x15:
• Cable Pushdowns
• Cable Overhead Extensions

Cardio:
• Treadmill 30 minutes HR 120

Video:

[Andalite]

29 July 2023 Saturday
QUADS + HAMS + SQUATS

• Abs: Cable Palloff Press 2 sets
• Calves: Machine Calf Raises 2 sets
• Skill Set: Pull-ups done Explosively 5 singles

Quads & Hams:
• Standing Unilateral Leg Curls 45 lbs x 15 reps x 2 sets
• Glute Kickbacks 60 lbs x 15 reps just one set
• Leg Extensions 60 lbs x 50 reps, 75x30, 90x20, Drop Set: 105x10, 90x12, 75x10
• Seated Leg Curls 120 lbs x 15 reps, Drop Set: 90x12, 75x12, 60x10, 45x10
• Leg Press 65 kgs each side x 25+15+10=50 reps Rest-Paused

Main Events:
• Hack Squats 60 kgs each side x 6 reps
• Squats 120 kgs x 3 reps

Cardio:
• Treadmill 30 minutes 120 Heart Rate

Video:

[Andalite]

30 July 2023 Sunday
ARMS

I was so beaten by Leg Day…I still cannot figure out why I killed myself on Leg Day training a body part I actively don’t want to grow and then sacrificed going hard for a body part I actively DO want to grow (arms)!!

• Cable Curls
• DB Hammer Curls
• Cable Overhead Extensions
• Cable Pressdowns
• EZ Skullcrushers

——-x——-

31 July 2023 Monday
BACK WIDTH

• Abs: Cable Palloff Press 2 sets
• Calves: Machine Calf Raises 2 sets
• Skill Set: Pull-ups done Explosively

• Lat Pulldowns 4 sets working up to 75 kgs x 12 reps
• DB Pullovers 12 reps each set

• Seated Cable Rows 3 sets working up to 70 kgs x 12 reps
• Hammer Grip Pullups BWx4,4,5

• Meadow's Rows 55 kgs x 6 reps

Cardio:
• Treadmill 30 minutes 120 Heart Rate

Video:

[Andalite]

01 August 2023 Tuesday
TRICEPS + SIDE DELTS

• Abs: Machine Crunches 2 sets
• Calves: Machine Calf Raises 2 sets
• Skill Set: Pull-ups done Explosively

Triceps:
• Cable Overhead Extensions
• One Arm Cable Pressdowns
• Smith Machine CGBP to Neck was brutal because of some pec tightness

Side Delts:
• One Arm Cable Side Delt Raises
• Machine Side Delt Raises

Cardio:
• Treadmill 30 minutes 120 Heart Rate

Video:

[Andalite]

02 August 2023 Wednesday
REAR DELTS + BICEPS + HAMS

• Abs: Hanging Gorilla Crunches 2 sets
• Calves: Machine Calf Raises 2 sets
• Joints: Overhead Shrugs 2 sets
• Joints: Hanging Shrugs 2 sets
• Skill Set: Pull-ups done Explosively 5 reps

Rear Delts:
• Reverse Pec Deck Drop Set: 45 kgs x 12 reps, 35x8, 25x8
• High Pulls Cluster Set: 110 kgs x 3+3+2+2=10 reps

Biceps & Forearms:
• DB Hammer Curls 30 lbs x 12 reps Top Set
• Hammer Grip Cable Curls 60 kgs x 12 reps Top Set
• Cable Curls Wide Grip 40 kgs x 12 reps Top Set
• DB Preacher Curls 20 lbs x 15 reps

Hams:
• Lying Leg Curls 20 kgs x 30 reps, 30x25, 40x15, 50x10, Drop Set: 70x5, 50x5, 30x10

Cardio:
• Treadmill 30 minutes 120 Heart Rate

Video:

[Andalite]

03 August 2023 Thursday
CHEST

I was running out of time and had to finish a really rushed workout.

Banded Chest Flyes 4x15
Bench Press 120 kgs x 6 reps

Video: