Hardgainz

Shoulders & Hamstrings

Overhead Dumbbell Presses:
1. 12,5kg x 30 reps
2. 17,5kg x 20 reps
3. 25kg (55lbs) x 10 reps
4. 25kg x 10 reps

Smith Machine Overhead Presses:
1. 30kg x 15 reps
2. 40kg x 15 reps
3. 50kg x 10 reps
4. 60kg (132lbs) x 6 reps

MTS Shoulder Press:
1. 40kg x 20 reps
2. 50kg x 20 reps
3. 60kg x 15 reps
4. 70kg (154lbs) x 12 reps

Machine Laterals:
1. 15kg x 20 reps
2. 25kg x 15 reps
3. 35kg x 10 reps
4. 45kg (99lbs) x 10 reps

ATX LyingbLeg Curls:
1. 10kg x 15 reps
2. 15kg x 15 reps
3. 20kg x 10 reps
4. 25kg x 8 reps (55lbs)

Seated Leg Curls:
1. 32kg x20 reps
2. 47kg x 15 reps
3. 62kg x 10 reps
4. 78kg (172lbs) x 8 reps

Lying Leg Curls:
1. 32kg x 15 reps
2. 40kg x 12 reps
3. 47kg x 8 reps
4. 55kg (121lbs) x 8 reps

Abs & Chest

Cable Crunches:
1. 41,25kg x 50 reps
2. 43,75kg x 40 reps
3. 46,25kg x 30 reps
4. 48,75kg x 30 reps (107lbs)

MTS Crunches:
1. 65kg x 30 reps
2. 75kg x 30 reps
3. 85kg x 20 reps
4. 95kg (209 lbs) x 20 reps

Dumbbell Flyes:
1. 12,5kg x 20 reps
2. 15kg x 20 reps
3. 17,5kg x 15 reps
4. 20kg x 12 reps (44lbs)

Cable Crossover:
1. 20kg x 20 reps
2. 25kg x 15 reps
3. 30kg x 10 reps (66lbs)
4. 30kg x 15 reps

Machine Seated Flyes:
1. 45kg x 20 reps
2. 55kg x 20 reps
3. 65kg x 15 reps
4. 75kg (165Lbs) x 15 reps

Incline Bench Press:
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg (154Lbs) x 7 reps
4. 70kg x 6 reps
5. 80kg (176Lbs) x 3 bonus reps

That concludes my 5th workout this week.

Crowded gym this morning.

Tighs & Calfs

6 sets of Bodyweight Sissy Squats:
60, 50, 40, 30, 20 & 10 reps (sore instantly)

Hack Squats:
1. MW x 20 reps
2. MW+20kg x 15 reps
3. MW+40kg(88lbs) x 10 reps
4. MW+60kg(132lbs) x 8 reps

Incline Leg Press:
1. 100kg x 20 reps
2. 200kg x 15 reps
3. 300kg x 10 reps
4. 350kg(771lbs) x 8 reps

Leg Press Calf Extension:
1. 200kg x 30 reps
2. 250kg x 20 reps
3. 300kg (661lbs) x 15 reps
4. 300kg x 15 reps

Seated Calf Raises:
1. 35kg x 20 reps
2. 50kg x 20 reps
3. 60kg x 15 reps
4. 60kg(132lbs) x 15 reps

LF Calf Extensions:
1. 55kg x 30 reps
2. 75kg x 25 reps
3. 95kg x 20 reps
4. 115kg(253lbs) x 15 reps

Back & Posterior Delts

Lat Pulldown:
1.47kg x 20 reps
2. 62kg x 15 reps
3. 78kg x 8 reps
4. 85kg x 6 reps (187lbs)

Seated DRAX Row:
1. 32kg x 15 reps
2. 40kg x 15 reps
3. 47kg x 10 reps
4. 55kg x 8 reps (121lbs)

Overhead Pulldown:
1. 40kg x 15 reps
2. 47kg x 12 reps
3. 55kg x 10 reps
3. 62kg x 8 reps(136lbs)

MTS High Row:
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg x 10 reps
4. 80kg x 8 reps(176lbs)

Iso-Lateral Low Row:
1. 40kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 12 reps
4. 80kg x 10 reps(176lbs)

Iso-Lateral Supinated Front Pulldown:
1. 40kg x 20 reps
2. 60kg x 15 reps
3. 80kg x 10 reps
4. 90kg x 6 reps (198lbs)

Cable Row:
1. 42,5kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg x 8 reps (154lbs)

Iso-Lateral High Row:
1. 50kg x 20 reps
2. 70kg x 15 reps
3. 90kg x 10 reps
4. 90kg(198lbs) x 8 reps

Machine Reversed Flyes:
1. 15kg x 15 reps
2. 15kg x 15 reps
3. 25kg x 10 reps
4. 25kg (55lbs) x 10 reps

Reversed Peckdeck:
1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 47kg x 8 reps

Reversed Dumbbell Flyes:
1. 5kg x 15 reps
2. 7kg x 12 reps
3. 8kg x 10 reps
4. 8kg (17lbs) x 10 reps

Chest & Abs

Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg(88lbs) x 10 reps
4. 45kg(99lbs) x 6 reps

Flat Bench Presses:
1. 50kg x 20 reps
2. 70kg x 10 reps
3. 80kg(176lbs) x 6 reps
4. 80kg x 6 reps

Incline Bench Presses:
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg(154lbs) x 6 reps
4. 70kg x 5 reps

Super Incline Iso-Lateral Bench Press:
1. 40kg x 20 reps
2. 60kg x 10 reps
3. 70kg(154lbs) x 8 reps
4. 70kg x 8 reps

Cable Crossover:
1. 10kg x 30 reps
2. 15kg x 25 reps
3. 20kg x 20 reps
4. 25kg(55lbs) x 15 reps

Cable Crunches:
1. 42,5kg x 40 reps
2. 50kg x 25 reps
3. 57,5kg(126lbs) x 15 reps
4. 57,5kg x 15 reps

MTS Abdominal Crunch:
1. 65kg x 25 reps
2. 75kg x 20 reps
3. 85kg x 20 reps
4.. 95kg(209kbs) x 15 reps

Roman Chair Knee-ups:
4x15 reps

I didn't visit the gym today.
But after Meal Prep I did a home Interval training.

20 seconds of High Knees
10 seconds of rest
20 seconds of Burpees
10 seconss of rest
20 seconds of Mountain Climbers
10 seconds of rest
20 seconds of Squat Jymps
10 seconds of rest
20 seconds of Dumbbell Stiff Leg Deadlifts
10 seconds of rest

3 rounds of this, followed by a 300 reps of bodyweight Standing Calf Raises

Meals are Rice, Vegetables, Chicken, Beef and Fish.

4 hrs of sleep.
Legs & Shoulders

Supersets Bodyweight Sissy Squats & Iso-lateral Lying Leg Curls
1. 60 reps & 20kg x 30 reps
2. 50 reps & 20kg x 30 reps
3. 40 reps & 20kg x 30 reps
4. 30 reps & 20kg x 20 reps
5. 22 reps & 20kg (44lbs)x 20 reps

Supersets Incline Leg Press & ATX Leg Curls:
1. 100kg x 30 reps & 15kg x 15 reps
2. 200kg x 20 reps & 15kg x15 reps
3. 300kg x 15 reps & 15kg x 15 reps
4. 350kg (771lbs)x 15 reps & 15kg (33lbs)x 15 reps

Leg Extensions:
1. 35kg x 20 reps
2. 55kg x 20 reps
3. 75kg x 20 reps
4. 95kg (209lbs) x 15 reps

Reversed Iso-Lateral Shoulder Press:
1. 35kg x 30 reps
2. 35kg x 30 reps
3. 55kg x 20 reps
4. 65kg(43lbs) x 15 reps

Machine Laterals:
1. 15kg x 20 reps
2. 20kg x 15 reps
3. 25kg x 12 reps
4. 30(66lbs)kg x 10 reps

MTS Shoulder Presses:
1. 50kg x 20 reps
2. 60kg x 15 reps
3. 70kg x 10 reps
4. 70kg (154lbs) x 10 reps

Back & Posterior Delts

Pullups:
15, 12, 10 & 8 reps

Barbell Row:
1. 40kg x 15 reps
2. 50kg x 10 reps
3. 60kg x 8 reps
4. 70kg x 6 reps (154Lbs)

Machine Hack Bend Over Row:
1. 40kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg x 8 reps(154Lbs)

Iso-lateral High Row:
1. 50kg x 20 reps
2. 60kg x 15 reps
3. 70kg x 15 reps
4. 80kg x 10 reps (176Lbs)

Iso-lateral Low Row:
1. 60kg x 15 reps
2. 70kg x 12 reps
3. 80kg x 10 reps
4. 90kg x 8 reps (198Lbs)

Iso-lateral Front Pulldown:
1. 40kg x 20 reps
2. 60kg x 15 reps
3. 80kg x 10 reps
4. 90kg x 6 reps (198Lbs)

Cable Row:
1. 42,5kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg x 8 reps (154Lbs)

Lat Pulldown:
1. 42,5kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg x 6 reps

Machine Reversed Flyes:
1. 5kg x 20 reps
2. 10kg x 15 reps
3. 15kg x 10 reps
4. 17,5kg x 10 reps (38Lbs)

Reversed Peckdeck:
1. 25kg xb20 reps
2. 32kg x 15 reps
3. 40kg x 12 reps
4. 47kg x 8 reps (103Lbs)

Deltoids & Hamstrings

Smith Machine Overhead Presses:
1. 30kg x 25 reps
2. 40kg x 20 reps
3. 50kg x 15 reps
4. 60kg x 10 reps (132Lbs)

Overhead Dumbbell Presses:
1. 15kg x 20 reps
2. 17,5kg x 15 reps
3. 20kg x 10 reps
4. 20kg x 6 reps (44Lbs)

Dumbbell Laterals:
1. 10kg x 20 reps
2. 12,5kg x 15 reps
3. 15kg x 15 reps
4. 17,5kg x 15 reps (38Lbs)

Machine Laterals:
1. 15kg x 20 reps
2. 20kg x 20 reps
3. 25kg x 15 reps
4. 30kg x 12 reps (66Lbs)

Seated Leg Curls:
1. 35kg x 20 reps
2. 55kg x 20 reps
3. 75kg x 15 reps
4. 95kg x 19 reps (209Lbs)

LyingbLeg Curls:
1. 32kg x 15 reps
2. 40kg x 15 reps
3. 47kg x 12 reps
4. 55kg x 10 reps (121Lbs)

Lying Iso-lateral Leg Curls:
1. 10kg x 15 reps
2. 20kg x 15 reps
3. 30kg x 8 reps
4. 30kg x 6 reps (66Lbs)

Thighs & Calfs

Back Squat:
1. 50kg x 10 reps
2. 80kg x 10 reps
3. 110kg x 6 reps (242Lbs)
4. 110kg x 6 reps
5. 110kg x 6 reps
6. 110kg x 6 reps
7. 100kg x 6 reps
8. 100kg x 6 reps
9. 90kg x 8 reps
10. 90kg x 8 reps

Incline Leg Press:
1. 150kg x 15 reps
2. 200kg x 15 reps
3. 250kg x 12 reps
4. 300kg x 10 reps
5. 350kg x 6 reps (771Lbs)

Leg Press Calf Extension:
1. 150kg x 30 reps
2. 175kg x 20 reps
3. 200kg x 18 reps
4. 225kg x 16 reps

Seated Calf Raises:
1. 25kg x 25 reps
2. 35kg x 20 reps
3. 45kg x 15 reps
4. 45kg x 15 reps

Smith Machine Standing Calf Raises:
1. 50kg x 15 reps
2. 100kg x 15 reps
3. 100kg x 15 reps
4. 100kg x 15 reps

Lower Back Stretching:
10 minutes