The Intelligent & Relentless Pursuit of Muscle™
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basily
Level

Join date: Aug 2011
Posts: 665

Super set:
Peck deck - 90x25, 130, 145x20, 160x12x2
Reverse peck fly - 70x20x5

Upright cable row (shoulder) - 45x12x4

HS seated shoulder press (WPS) - 45x15, 70, 80x8, 90x5x5; last set drop @ 55, 35xAMRAP squeezing reps
DB lateral - 10xAMRAPx5

HS low row ( WPS) - 55x20, 80x15, 110x6x6; last set drop @ 65xAMRAP squeezing reps
Incline DB press - 50x25, 65x15, 80, 90x4x4
Incline DB fly - 35x15x2, 40x12x2, 50x8

Medium width pull down (TUT) - 135x15, 180x10x4; last set drop @ 120, 90xAMRAP squeezing reps
Decline CG bench (pause 1/2 inch from chest) - 145x5, 190x5x4, 155xAMRAP
NG pull down - 120, 150x15, 165x8x4
Cable lateral - 12.5x12x4
Ez tricep push down - 105xAMRAPx3
Reverse cable curl - 60x20, 75xAMRAPx3
Standing calf raises - 120xAMRAPx2, 140, 160xAMRAP

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basily
Level

Join date: Aug 2011
Posts: 665

Lying leg curl - 45, 60, 75, 90x12x4
Seated leg extension - 50, 60, 75x12x4
Lying leg press (noBase/wide) - base, 100, 190, 280x30, 380x25, 470x5x3
Sumo DL - 135, 225, 315, 405x3, 410x6x3, 410x8
Sumo DL (pause @ lift below knee ) - 365x3x4

DB SL - 45, 65, 85x10, 100x6x4
Medium width pull down - 115x12, 130x15x2, 145x12x2; last set drop @ 100xAMRAP squeezing reps
HS MTS supinated row (WPS) - 4holex15, 6holex15, 8holex10x3; last set drop @ 5holexAMRAP squeezing reps
Back squat (high/narrow stance/TUT) - 135x15x2
Supinated pull down -
Seated leg curl - 70x20, 100, 115, 120, 125x12
NG cable row (forward lean/kg) - 27.5x15, 35x12x2
Seated calf raises 70x21sx3
Standing calf raises - 95, 115xAMRAPx3 squeezing reps

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basily
Level

Join date: Aug 2011
Posts: 665

Super set:
Peck deck - 100x25, 115x20, 130x15, 145x12x2
Reverse peck fly - 70x15x5

Cable upright row (kg) - 17.5x15x2, 22.5x15x2, 27.5x8x2

Super set:
HS seated shoulder press (WPS) - base, 45x20, 70x8x3, 80x4x2, 70, 45, 25xAMRAP
DB lateral - 10xAMRAPx6

Incline DB fly - 35x15, 40, 45x12, 50x8x2
Decline CG bench (pause 1/2 inch from chest) - bar, 135, 185, 205x4x3, 135xAMRAP
Cable lateral (kg) - 7.5x12x5
Straight bar cable high row (kg) - 12.5x15x4
Ez bar tricep push down (kg) - 47.5xAMRAPx4; last set drop @ 3.5, 22.5xAMRAP

Super set:
Reverse cable curl (kg) - 32.5xAMRAPx4
Reverse BB wrist curl - 85, 95xAMRAPx3

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basily
Level

Join date: Aug 2011
Posts: 665

Lying leg curl - 45, 60x35, 75x25, 90x20, 105x8

Triple set:
Lying leg press (noBase/wide) - base, 110, 200, 290x30, 380x25, 470x10, 520x6, 290x10
HS seated shoulder press (WPS) - 45x20, 75x12x4; last set drop @ 45xAMRAP squeezing reps
DB lateral - 10xAMRAPx4

Sumo DL - 155, 265, 355x3, 445x5, 465x2x5, 465x3
Sumo DL (pause @ mid shin) - 375x5x3

Super set (switch to lying leg curl b.c of lower back)
DB SL - 55x12, 70x12, 85x10x2
Lying leg curl - 105xAMRAPx3
Medium width pull up - BWxAMRAPx5

HS low row (WPS) - 45x15, 90x12x4; last set drop @ 45xAMRAP squeezing reps
Supinated pull down - 135, 150x15, 170x8x4
Reverse BB curl - 65, 85xAMRAPx4
Seated calf raises - 70x21sx4; 2 straight, 2 wide
Standing calf raises - 120, 140xAMRAP

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basily
Level

Join date: Aug 2011
Posts: 665

Super set:
Peck deck - 90, 105x20, 120x20, 135x15x2
Reverse peck deck - 60x15x5

Cable upright row - 30x12x3, 45x12

Super set:
HS seated shoulder press (WPS) - bar, 45x8, 70, 80x5, 90x4x6; last set drop @ 45xAMRAP squeezing reps
DB lateral - 10x12-15x6

Incline DB press (pause @ bottom) - 45x15, 60x12, 70x6x6
HS low row (WPS) - 45x20. 70x15, 90x12, 115x8, 125x5x5; last set drop @ 90, 45xAMRAP
Decline CG bench (pause 1/2 inch from chest) - 95, 135x5, 185x3, 205x2x2, 210x2x6
Incline DB fly - 40x12, 50x8x3; last set drop @ 35xAMRAP
Medium width pull down (TUT) - 135x12, 165x10x4; last set drop @ 120, 90, 70xAMRAP
NG cable row - 105x10x3
Cable lateral - 12.5x12x3
Straight bar high cable row - 30x15x3
Reverse cable curl - 75x10x4
Reverse BB curl - 65x20, 85xAMRAPx3
Standing calf raises (outer calf focus) - 100xAMRAPx3


The pauses for the Incline DB presses destroyed my chest. Despite my high volume my recovery seems to be fine, probably because I have been eating a lot more recently.

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