Hypertrophy Meso #3 Metabolites - Week 3
Sets x Weight(lbs) x Reps
Monday
Cable Facepull 4 x 35 x 30,28,26,24
Incline Medium Grip Bench Press 1 x 145 x 7
Incline Medium Grip Bench Press 3 x 120 x 13,12,10,9
Cable Flye 3 x 25 x 13,13,13 SUPERSET:
Pushup 3 x bw x 14,14,14
DB Hex Press 3 x 100 x 10,9,8
Dips 3 x bw+25 x 16,13,10 SUPERSET:
Rows Pushdowns 3 x 25 x 16,13,10
RC Planks 3 x 1min
Tuesday
Reverse Flys 4 x 60 x 30,28,26,24
Normal Grip Pulldown 1 x 135 x 8
Normal Grip Pulldown 5 x 100 x 18,17,16,15,14
Parallel Pullup 4 x -55 x 12,12,11,11
Narrow Grip Pulldown 2 x 85 x 12,12,11,11
One Arm Cable Row 4 x 27.5 x 16,15,14,13
Cable pullovers 3 x 50 x 16,14,12
Close Grip Ez Curl 3 x 55 x 16,14,12
RC Planks 3 x 1min
Wednesday
High Bar Squat 3 x 225 x 15,11,10
Romanian Deadlifts 3 x 200 x 13,12,11
45 Degree Back Raise 3 x 45 x 13,13,12
Calves on Calf Machine 3 x 190+150 x 13+13
Modified Candlestick 3 x 9,8,8
Thursday
Farmer Walks 5 x 105 x 2,2,2,2,2
BTN OHP 1 x 100 x 11
BTN OHP 4 x 70 x 16,10,9,8
BB Snatch Grip Shrugs 4 x 165 x 13,12,11,10
Thmbs Down Side Delts 3 x 22.5 x 14,13,12 SUPERSET:
Regular Side Delts 3 x 17.5 x 14,13,12
Pallof Press 4 x 27.5 x 10,10,10,10
Friday
Flat Machine Bench Press 3 x 70 x 14,13,13
Cable Flye 5 x 25 x 15,13,12,11,10 SUPERSET:
Low Cable Flye 5 x 25
Slow Ecc. Cable Flye 4 x 20 x 14,13,12,11
Side Chest Press 3 x 25 x 20,19,18
Cable Pushdowns 4 x 40 x 35,35,34,33
EZ French Press 4 x 40 x 20,19,18,17
Kickbacks 4 x 12.5 x 13,13,14,14
Deenomite Abs 4 x 10 x 10,10,10,10
Saturday
AM
Cable Row 4 x 65 x 23,22,21,20
1-Arm Dumbbell Row 3 x 70 x 14,13,12
1-Arm Dumbbell Row 3 x 50 x 14,13,12
CG Lat Pulldown 4 x 100+70 x 14,14,13,12
One Arm cable rows 3 x 35 x 13,12,11,10,9
Reverse EZ Curls 3 x 40 x 18,16,14
Conc. Curls 3 x 20 x 12,11,10
Side Delts 1 x 15 x 30
PM
Seated Leg Press 4 x 230 x 30,30,30,30
Lying Leg Curls 3 x 100 x 20,17,15
Leg Extensions 3 x 100 x 25,16,12
Abductor Machine 3 x 130 x 30,30,30
Glute Machine 3 x 85 x 20,18,16
Horizontal Calf Raise Machine 4 x 190+130 x 20,18,16,14
RC Planks 3 x 1 min.
1,000TH POST
I can't believe it's been 8 years since I started this log, what a journey. From competing in MMA, to boxing, to powerlifting, to Men's Physique, I learned a ton of stuff about training, diet, and myself. I found my niche in Bodybuilding, after getting my pro card. I'm currently getting my Precision Nutrition certification and plan to start coaching as I pursue my goal of competing at the world level, in a natural organization.
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