Azmat’s BodyBlog

Leg Day. Supplementation is same. First Day of Carb Cycling. Little more of fiber and lesser starch. Normal Rep cycle (Not 10 Sec)

1. Leg Curls + M/C Leg Press + Leg Curls + M/C Leg Press
(175lbs * 6) + (200kgs * 9) + (130lbs * 7) + (150kgs * 7)

2. Hack + Vertical Leg Press Wide Stance + Leg Ext + Hack + Vertical Leg Press Wide Stance + Leg Ext

(300lbs * 6) + (200kgs * 6) + (100lbs * 6) + (250lbs * 7) + (200kgs * 6) + (100lbs * 6)

3. Toe Press:

Set 1: 50kgs * 11

Set 2: 50kgs * 10

4. Seated Calf Raise

Drop Set 1: (195lbs * 6 + 160lbs * 5 + 125lbs * 5 + 90lbs * 5)

Drop Set 2: (160lbs * 6 + 125lbs * 5 + 90lbs * 5)

5. Stiff Legged Deadlift - Toes on 25lbs plate. Strict.
Set 1: 220lbs * 7

Set 2: 220lbs * 5

6. HIIT - Elliptical 8 Mins.

Total Duration 60mins.

It was a off day at work. Hence had quite some time to rest before the workout.

Same 5 Sec + 5 Sec, 2 sets to failure. Had Animal Pak after meal 3. Animal Pump 45 mins before the workout & Animal Nitro just before training.
1. Deadlifts (Normal Counts)
Set 1: With Lifting Straps 450lbs * 6

Set 2: Without Lifting Straps 380lbs * 3

Set 3: Without Lifting Straps 310lbs * 13

2. T Bar + Seated Nautilus Compoud Rows (5+ve & 5-ve)
Set 1: 115lbs * 5 + 80lbs * 5
Set 2: 115lbs * 4 + 100lba * 3
3. Seated Rows - Exactly opposite of previous workout - Narrow + Mod + Wide
Set 1: (120lbs *  7) + (120lbs * 4) + (120lbs * 3)

Set 2: (120lbs *  5) + (120lbs * 3) + (120lbs * 3)

4. Pulldowns - Wide Behind the neck + Wide Front Pulldown + Narrow Under Hand Grip

Set 1: 120lbs * 5 + 3 + 2
Set 2: 120lbs * 5 + 3 + 2

HIIT Cardio - Elliptical Machine - 7 Mins (30 Sec + 30 Sec)Total Duration: 60 mins

It was a Chest & Delt Day. Slight pain on my left delt. Didn’t include much presses. Same 5 Sec + 5 Sec, 2 sets to failure. Had Animal Pak after meal 3. Animal Pump 45 mins before the workout & Animal Nitro just before training.
1. Quad Set - Inc M/C Press + M/C Shrugs + UP Rows + Smith Shrugs
Set 1: (120lbs * 5) + (270lbs * 5) + (50lbs * 5) + (140lbs * 5)

Set 2: (120lbs * 7) + (270lbs * 7) + (50lbs * 7) + (140lbs * 5)

2. Side Lat + Bent Lat + DB Front Press

Set 1: (10Kg * 5) + (8kg * 5) + (8Kg * 5)

Set 2:  (8Kg * 5) + (8kg * 5) + (8Kg * 5)

3. Rear Delt M/C + Pec Dec

Set 1: (70lbs * 6) + (85lbs * 7)

+

Set 2: (85lbs * 6) + (100lbs * 5)

4. Seated M/C BP + Dips

Set 1: (50kg * 6) + (Bodyweight * 3)

+

Set 2: (50kg * 6) + (Bodyweight * 2)

Popped Animal Nitro before the cardio.

5. Cardio HIIT - Elliptical - 7 mins

Training Day: Arms

Animal Pak 30 Mins after Meal 3

Animal Pump & Animal Nitro 45 Mins Pre Workout

1.Quad Set - 10 Secs - Alternate D/B Curls + Narrow Grip Bench Press + Barbell Curls + Tricep Pressdowns

Set 1: (25lbs * 7) + (130 * 5) + (60 * 4) + (70 * 6)

Set 2: (35lbs * 5) + (130 * 4) + (60 * 3) + (80 * 4)

2. Quad Set Single Arm- 10 Secs - Incline Bench Curls + Hammer  Curls + Skull Crushers Across Face + Skull  Crushers Side

Set 1: (25lbs * 7) + (25lbs * 5) + (25lbs * 5) + (25lbs * 4)

Set 2: (25lbs * 6) + (25lbs * 3) + (25lbs * 4) + (25lbs * 2)

3. Super Set - 10 Sec - Single Arm - Cable Curls + Cable Reverse Pressdowns

Set 1:  (30lbs * 7) + (30lbs * 7)

Set 2: (40lbs * 5) + (40lbs * 5)

4. Super Set - 10 Sec - Single Arm - D/b Wrist Curl Rested + D/b Wrist Curl Hanging

Set 1:  (30lbs * 5) + (30lbs * 5)

Set 2: (30lbs * 3) + (40lbs * 2)

Animal Nitro - Immediate after the workout.

Good Pump, took about 45 mins to complete the workout. Little longer than expected.

Training Day: Back.

Started training on 10 sec repetitions. 5 Sec Positive and 5 Sec Negative. Weight handled have obviously dropped.

1. Pulldowns - Wide Grip Rear + Wide Grip Front + Reverse Narrow Grip Front

Set 1: 120lbs * 5 + 3 + 2

Set 2: 120lbs * 4 + 3 + 2

2. Barbell Rows

Set 1: 135lbs * 6

Set 2: 135lbs * 5

3. T bar Single Arm Row + Single Arm Dumbbell Row

Set 1: 70lbs * 6 + 50lbs * 5

4. Seated Rows - Wide parellel Grip + Mod Over Hand Grip + Narrow Over Hand Grip

Set 1: 120lbs * 6 + 4 + 3

Set 2: 120lbs * 5 + 3 + 2

5. Machine Pull Downs + Machine Rear Delt

Set 1: 100lbs * 5 + 70 * 4
Set 2: 80lbs * 4 + 50 * 4

HIIT Cardio - Elliptical Machine - 7 Mins (30 Sec + 30 Sec)

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