Anson Kwok
Forum Replies Created
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2/10 Full Body
Smith Incline x5
Cable Lat Rows x5
T bar Kelso Shrugs x5
Machine Laterals x5
Dip Machine x5
Cable Curl x5
Single Leg Ex x5
Single Leg Curl x4
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Will be doing full body today as I want to frequency as high as I can and I can’t train 2 consecutive some times, still progressing the lifts, feels great
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30/9 Lower
Incline Cable Fly x6,x6
Panata Pull-down x12,x9
Incline Panata Press x5,x6
Chest Supported Row gym80 x11,x10
Laterals Cable x4,x8,x8
Reverse Fly Cable x9,x10,x12 -
29/9 Lower
Bayesian Curl x7,x12
Overhead Tricep Rope x10,x8,x6
Lying Leg Curl x10,x7
Smith Squat x6
Single leg Press x10
Adductor x13,x11 -
27/9 Upper
Flat Press x6,x7
OHP machine x6,x6
Tricep press x4
Pushdown x10
Pec Dec x6
Laterals machine x7,x5
Pulldown Panata x8
Pulldown Machine x9
1 arm low row x12
Upper Back Row x8,x6
Reverse Fly x10,x7
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I’m glad you had a great session, set up looks great keep rinsing and repeating to keep progression coming
thanks a lot Meg, shutting up the inner voice and just do the work would have been the greatest decision ever.
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This is my own training journal, maybe you ask the support for help rather than posting your own stuff in my session, thank you.
LOWER 25/9
Seated Leg Curl x7
Hip Thrust x9,x10
Single Leg press x8
Leg extension x5
DB preacher curl x4,x12
Prs keep going, 1 set for legs is enough cause I have doing a sprint session in the morning, Upper today and will update after the session
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23/8 Upper
DB chest press 30×5, 25×8
chest-supported t-bar 41.25×5, 35×8
high incline smith 43×8, 35×8
life fitness pulldown 70×7, 60×10
single arm preacher 10×8, 8×12
cross body extension 8.75×5, 6.25×12
24/8 Lower
Y RAISE 8.75×5, 7.5×6, 6.25×8
RDL 100×7
LYING LEG CURL 46×6, 34.5×10
BULGARIANS 25×15, 25×13
I nearly fainted today, and I need to reduce the sets to 1. I can’t do my compound today.
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Sorry Jordan if that’s silly how to count 4 sets for shoulders, count side felt and rear delt work too? And also for triceps we count 2 sets of triceps work too right? So Upper Back 2 sets, Lat 2 sets, and maybe I can do 2 quad compd if I can recover from, so like a can do 2 chest press 2set fly, there’s lot of variablity that I can do things, I absolutely understand that, I just get little foggy in the moment in my brain
So if you do 2 sets of shoulder press and 2 sets of a lateral variation, you’d count that as 4 sets of delt work . [/quote]
Understand that Oscar, so I should be consider if i really need to add in rear delt work or maybe tricep or chest isolation work as how my recovery goes -
Those number I posted today is a progress for me too, one more rep on Leg Curl and Hack Squat, heavier and more rep in calf press, also for the leg extension, but I am spammed and feel very heavy even pressing 20Kg in the machine, I leave cause I know I can’t push that as hard as my legs, fuck I am guilty.
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I feel so fucking guilty to skip my light upper work today, but I really really can’t push hard as I finished my heavy legs session
Calf Press 213Kx11
Seated Curl 65Kx8
Hack 100Kx10
Leg ex 75Kx8
Abduction 70Kx15
I am wondering should I do a Upper Day tmr or I rest one day to hit my Heavy Upper on Friday, fuck I feel so bad
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Just curious how would the volume for your eod sessions, will it be one set or for yourself you can do 2-3 sets? Per body part
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JP just recommend doing 1 working set in a full body otherwise it’s pretty hard to the recovery
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Understand all that, thanks for the knowledge and guiding me yo the right point, trust me JP, I will be one of the best natural lifters in the world in the future.
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I have started to do the full-body stuff, but I feel a bit, rest the whole weekend, and I will do my full-body D tomorrow. Based on the photos I provide, I want to ask whether I should go on a surplus or cut it down first and how my diet and food will align with my training. Thanks.
Should I ask the diet stuff in another forum?