Ok so i have been training volume for long enough again so its time to change. Im working around DC with Slow negatives trying to hit around 3 second mark With 10-15 deep breaths between sets. The only change is my legs are growing again at the min due to a long lay off due to tendonosus in my bicp femorus mtj. But after some rehab and a long 3 months i am training legs again, volume seems the key to big legs for me so this wont be changing for a while.

My goal is to be competing by summer next year before im 20 so i can compete in the naturals under 20s

I started monday so heres how it went

Barbell bench
95kg 8-5-2 Last reps of a set were failures on negatives followed by a static hold at the end of the last set
Straight into a set of pec deck flyes streching out every rep, these felt amazing after the heavy set

DB shoulder press
34kg
7-4-2
Extreme stretch

Wide grip lat pulldown
105kg 6-4-3

Tbar row old fassioned style in the corner of the room
Bar + 70kg
10-8-6
Lat stretch hanging from chin bar
Too many reps going for more next time.

Dips tricep orientated
Me + 20kg
6-4-2

Overall a good session

Tuesday
60 mins of cardio

Wednesday
It would mess up the routine so i did biceps and forarms without legs today
BB curl, to drag curl negatives 40kg
8-5-5-3 threw an extra set in as a girl i like was walking past

ha ha joking just because it felt good

Reverse cable curl 60kg
7-4-3

Haha Good to see it here mate I'll follow with interest.

Nice - taken stats?

Well i know my chest is 47 inches so that's one
And my arms are 15.5" sometimes 16" dependent on glycogen

Legs are 26" so i hope for 28"s when i compete

Good to see you with a journal up mate. Will be following this.

If you compete int eh natural U20's you will blow everyone away. They wont ever have seen anything like it LOL and probably not believe that your 19. THeres an U23's category aswell isnt there? You could compete in both?

I think if you get your legs up to 27" then you need bigger arms than 15.5 else they will look small

This looks very good - I'll be following this.

good luck mate

Good to see you get a journal up,will follow with interest.

Will defo be following this with interest too mate, should be good

Legs day so high volume!!! Boom i felt great

Squats
110kg
12-10-9

Wanted to try this for ages, chained 100kg round my waist stood on step boxes so the weights dangled between
10-9-9
Could have nailed more but the chain was rubbing against inside of my legs and it annoyed me, maybe try a towel around the chain next time.

SLD 130kg
10-10
150kg
5

Sumo deadlifts,
Got 5kg plates layed down so i wouldn't trap my fingers and put 5 20kg plates on top
8-8 i like these for adductors

Roman chair back extensions + 5kg
15-12 really squeezed glutes on these

Supersets of
Leg extensions 119kg 11-10 Dropped to 49kg and did single leg with assisted negatives o last set 10 reps with 3 assisted negatives

And

Seated leg Curl 70kg
13-11-6 Hammys were wiped out

Single leg press
130kg
20-15ish on both legs

Toasted off with walking lunges through the gym until total failure

Tried calves but my leg Achilles tendon felt strange so didnt bother


Absolutely cained it today!!!!!! Loved my session
I think the fact my business is getting better by the day and my diary is getting fuller is making me feel good.

good session mate

and btw, not sure if im getting confused here but did you do 220 x 8 sumo deadlift twice???

Nah it was 100kg it was just plates no bar

how does that work? lol

still strong back on those sldl s .. might give them a go sometime myself actually

I've tried the dip belt assisted squats. I found that after you get abit of weight on there the belt really starts to pull on the lumbar region of the back.

Do you find this at all? If i did not get that i would use them. They are a killer, like 20 sets of box squats are

Nah they felt ok other than the chaffing really.

Upper

Incline DB press 40kgs
7-5-4
machine flyes 10 reps 70kg

Shoulder press machine 70kg
6-5-3
seated db lat raise 10kg 10 reps

Lat pulldown neutral wide grip
105kg
6-4-3

Yates row ez bar 80kg
10-7-7
extreme stretch

Scull crushers ez bar close grip, incline 40kg
8-6-3
plate behind head stretch

Preacher curl ez bar, 40kg
8-6-3

Hammer curls incline DB 20kg
6-5-3

Amazing session i feel pumped!!! My legs dont hurt at all could it be the new protein im using with methoxyflavone and basically ZMA im using as im not sore at all and my legs really should be!!!

I used methoxy about a year ago and rated it. Good session.

Tris are very sore, scull crushers are the shizzzzz