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fawaz
06-13-13, 5:36 pm
i plan to compete in the UKBFF stars of tomorow london classic juniors on november 3rd 2013. im looking forward to this very much as it will be the first show which i will compete in.

im 19 years old currently weighing at 210 lbs been training since 2008. bodybuilding is something i am incredibly passionate about and the ambition and determination i have for the sport drives me to train as hard as possible , never miss a training session and diet hard to reach my goals.
throughout my journey there are likely to be ups and downs with dieting, but i will remain enthusiastic and honoured to be able to persue my goals and live my dream as a dedicated bodybuilder.

at the moment i start the diet doing 6 days in a row of 200grams of carbs, on the 7th high carb day of 300-350grams, protien is kept between 250grams- 300grams and fats on lower carb days are about 50-60grams.

i get my protien sources mainly from tuna, eggs/egg whites, whey protien, chicken, salmon, cottage chease.
i've dieted before and so been learning a few tricks and being very creative comming up with my own recipes such as whey protien rice pudding for example.

i hope the prep goes well and i hope to be contest ready in time to step on stage and make my first step into competitive bodybuilding. to all the people that support me, motivate me and are there to cheer me forward i am truly greatfull for you are a very motivating factor to me and i hope i make you proud.

fawaz
06-13-13, 5:37 pm
week 1 monday - CHEST AND CALVES DAY THE DAY OF ALL OUT WAR
started cycling my carbs, 200grams on low days, 300 on the high day. high day every 7 days. chest and calves today:
FLAT BARBELL BENCH PRESS:
140kg to failure
145kg to failure
150kg to failure
155kg got it.
120kg x 8
110kg pause on chest and press.
100kg pause on chest and press, when gone to failure rest pause 1 min then repeat.
80kg fast reps straight after 100.
INCLINE DUMBELL PRESS:
3 heavy sets with 45,42.5kg and 40kg to and past failure.
PLATE LOADED INCLINE CHEST PRESS:
3 heavy sets to failure plus partials.
FLAT DUMBELL FLYS:
3 sets to failure.
PEC DEC:
first set barny du plezes technique, time under tension.
second set hold each rep.
third set heavier, fast reps then triple drop set utnl.
CALVES:
SEATED CALVE RAISES;
4 sets to failure heavy and pyramid down utnl.
STANDING CALVE RAISE:
pyramid up then down , pyramid back up then down again, keep repeating until hit 7 sets to failure on and triple drop on the last.
CARDIO:
15 mins interval running.

fawaz
06-13-13, 5:38 pm
week 1 tuesday - BACK DAY THE DAY OF ABOMINATION
crazy brutally intense back and traps, none stop madness!:
WIDE GRIP LAT PULLDOWN:
double drop set followed by:
double drop set.
CHEST SUPPORTED T-BAR ROW:
3 sets in ascending weight utnl , on 3rd down to:
2 plates utnl.
NARROW GRIP SEATED CABLE ROW:
90kg to failure
100kg to failure down to:
80kg to failure
90kg to failure down to:
80kg to failure down to:
70kg.
ONE ARM DUMBELL ROW:
42.5kg past failure
50kg past failure
45kg past failure, all sets with rest pause and partials utnl.
PLATE LOADED HAMMERSTRENGTH ISO PULLDOWNS:
2 sets in ascending weight, on second double drop to the third.
GIANT SETS:
WIDE SIDE GRIP LAT PULLDOWN SUPERSETTED WITH PULLOVER MACHINE SUPERSETTED WITH ROPE CABLE PULLDOWNS.
NEXT GIANT SET:
WIDE SIDE GRIP LAT PULLDOWN SUPERSETTED WITH CHEST SUPPORTED T-BAR ROW SUPERSETTED WITH PULLOVER MACHINE SUPERSETTED WITH ROPE CABLE PULLDOWNS.
TRAPS:
PLATE LOADED HAMMERSTRENGTH SHRUGS:
3 plates a side to failure
65kg to failure down to:
40kg to failure.
60kg to failure triple drop down to:
50kg to failure down to:
40kg a side to failure.
DUMBELL SHRUGS:
40kg to failure
45kg to failure
50kg to failure down to:
42.5kg to failure down to:
20kg for 3 sets of 10 with 10 seconds in between them utnl.
done.

fawaz
06-13-13, 5:38 pm
week 1 thursday - ARM DAY THE DAY OF CHAOS
hardcore arm day, heavy superser intense.
TRICEP
OVERHEAD TWO ARM DUMBELL SKULLCRUSHER:
60kg x 12
65kg x 7
62.5kg x 8
57.5kg x 8
ONE ARM DUMBELL FLAT NOSE BREAKERS:
22.5kg to failure
25kg to failure
22.5kg to failure
CLOSE GRIP MACHINE PRESS:
3 sets heavy in ascending weight, on third triple drop set.
STRAIGHT BAR CABLE PUSHDOWNS:
triple drop set followed by:
another triple drop set.
BICEP:
DUMBELL STANDING CURL:
3 sets past failure with rest pauses.
STRAIGHT BARBELL CURL:
2 sets heavy 6 reps, on second double drop straight to third.
LYING INCLINE BARBELL CURL SUPERSETTED WITH DUMBELL HAMMER CURL:
2 supersets utnl on every set.
PLATE LOADED CONCENTRATION CURL MACHINE:
2 sets one arm, heavy, on third, hold rep, and doing double drop plus rest pause to keep going past failure and partials to keep tension on it. utnl.
done.

fawaz
06-13-13, 5:38 pm
week 1 friday - SHOULDER DAY THE DAY OF DEMOLITION DELTS
very intense shoulder day:
SHOULDER DUMBELL PRESS:
45kg x 6
45kg x 6
50kg x 3
40kg x 8
SIDE DELT GIANT SET - seated two arm dumbell laterals drop setted then straight to machine side delt:
2 giant sets, 6 sets in total.
BARBELL UPRIGHT ROWS:
5 sets in total, double drops mostly back to back.
HOLDING BARBELL FRONT DELT RAISES INCLUDING FRONT DELT MACHINE PRESS SUPERSETS:
supersets with machine press, and also double drops utnl, down to lighter barbell hold rep at top and control negative.
8 sets in total of all back to back sets.
ONE ARM DUMBELL SIDE DELT:
3 sets to failure.
BENT OVER REAR DELT DUMBELL:
3 sets to failure
REVERSE PEC DEC REAR DELT:
triple drop set followed by another:
triple drop set.
then straight to dumbell rear delt.
ABS:
LEG RAISES SUPERSETTED BACK TO BACK WITH INCLINE SITTUP:
6 supersets in total, utnl on all 12 sets.
done.

fawaz
06-13-13, 5:39 pm
week 1 saturday - LEG DAY THE DAY OF RECKONING
leg day yesterday was very intense, sore today:
HACK SQAUT:
4 sets heavy in ascending weight up to 5 rep set.
LEG EXTENSIONS:
3 sets in ascending weight heavy on 3rd 4 set drop set, on the 4rth repeat after 20 seconds rest.
LEG PRESS:
5 plates 20 reps
6 plates 20 reps then 3 rest puases on 6 plates keep going to failure short breaks, keeping the tension on the muscle.
SINGLE LEGGED DUMBELL LUNGES:
20kg warmup 12 reps
27.5kg straight down to:
20kg.
30kg straight down to:
20kg to failure on all sets.
LYING LEG CURL:
3 sets heavy, double drop.
then 5th higher rep 20 rep set with rest pause to keep going.
SINGLE LEGGED HAMSTRING LEG CURL:
3 sets heavy, on 3rd triple drop utnl.
done.

fawaz
06-13-13, 5:39 pm
week 2 monday - CHEST AND CALVES DAY THE DAY OF ALL OUT WAR
one hell of a chest and calves training session, very intense:
FLAT BARBELL BENCH PRESS:
130kg to failure
135kg to failure
140kg to failure
120kg to failure
110kg pause on chest then press
100kg pause on chest then press.
rep range 3-7
FLAT DUMBELL PRESS:
45kg to failure
47.5kg to failure
50kg to failure
42.5kg to failure
42.5kg to failure
rep range 5-8
INCLINE PLATE LOADED CHEST PRESS:
3 sets to failure
INCLINE DUMBELL FLYS:
25kg to failure
27.5kg to failure
20kg to past failure
20kg past failure
20kg past failure
PEC DEC SUPERSETTED WITH CHAINED PUSHUPS:
4 supersets in total, 3 and 4 were back to back supersets with 2 chains round my neck.
CALVES:
LEG PRESS CALVE PRESSES:
same weight 5 sets to failure 15 seconds in between them.
SEATED CALVE RAISE:
double drop followed by:
another double drop.
STANDING CALVE RAISE:
triple drop set followed by another:
qaudruple drop set afterwards.
done.

fawaz
06-13-13, 5:40 pm
week 2 tuesday - BACK DAY THE DAY OF ABOMINATION
brutally intense, crazy madness gruelling back day, full of drop sets, until theres nothing left babaaaaaayy!!!!!:
WIDE GRIP LAT PULLDOWN:
double drop set followed by:
double drop set utnl. past failure.
CHEST SUPPORTED T-BAR ROW:
double drop set then:
triple drop set past failure.
ONE ARM DUMBELL ROWS:
40kg to failure
45kg to failure
50kg to failure down to:
35kg to failure plus more reps through rest pause.
NARROW GRIP SEATED CABLE ROW:
90kg down to:
80kg utnl.
95kg down to:
80kg down to:
70kg down to:
60kg utnl!!:
ONE ARM PLATE LOADED ROW:
3 plates a side to failure
3 plates and a half to failure down to:
3 plates down to:
2 plate utnl drop set.
PULLOVER MACHINE:
first set to failure then:
triple drop set 3 sets pyramiding down past failure.
EZ STIFF ARM CABLE PUSHOWNS:
3 sets to failure, last set rest pause keep hitting more reps.
ABS:
LEG RAISES SUPERSETTED WITH WEIGHTED INCLINE SITTUPS:
6 supersets here back and forth, utnl on all 12 sets.
done.

fawaz
06-13-13, 5:40 pm
week 2 thursday - ARM DAY THE DAY OF CHAOS
crazy intense, heavy brutal arm day:
SEATED DUMBELL CURL:
22.5kg
25kg
27.5kg down to:
20kg utnl.
ONE ARM DUMBELL CONCENTRATION CURL:
20kg to failure
25kg to failure down to:
17.5kg to failure
DUMBELL HAMMER CURL SUPERSETTED WITH BARBELL CURL:
3 supersets, utnl on all 6 sets.
ONE ARM PLATE LOADED CONCENTRATION CURL MACHINE:
3 sets to failure heavy including drop set last set.
EZ CABLE DROPS SETS:
first, triple drop set then:
5 set drop set utnl.
TRICEP:
OVERHEAD TWO ARM HEAVY TRICEP SKULLCRUSHERS BABAAAAAAAAY!!!!!!!!:
60kg x 12
70kg x 5 pb
62.5kg x 8
50kg to failure 12-15 reps.
EZ BARBELL SKULLCRUSHERS:
3 heavy sets 6-9 reps.
CLOSE GRIP MACHINE PRESS:
3 sets same weight short breaks, on 3rd set triple drop utnl.
EZ CABLE PRESSDOWNS:
heavy sets in ascending wight, then double drop.
lastly, triple drop then 3 rest pauses on last set keep hitting more and more reps utnl higher reps finsiher.
CARDIO:
15 minutes interval running.
done.

rainman
06-13-13, 6:14 pm
You know I'm in for this Journey. Even if my balls aren't big enough to come and train with you, I'm subbed here for sure.


70kg x 5 pb
Yeeeeeeeah buddy!

fawaz
06-14-13, 3:52 am
You know I'm in for this Journey. Even if my balls aren't big enough to come and train with you, I'm subbed here for sure.


Yeeeeeeeah buddy!

its great to have you onboard.
ye that 70kg for 5 felt light easy weight babaaaaaaay!!!.

fawaz
06-15-13, 2:09 pm
crazy shoulder day:
DUMBELL SHOULDER PRESS:
42.5kg to failure
45kg to failure
47.5kg to failure
47.5kg past failure
40kg to failure
FRONT DELT BARBELL RAISES INCLUDING SUPERSETTING WITH 20KG BARBELL FRONT RAISES:
about 8 sets in total with drop sets and supersets combined.
ONE ARM DUMBELL SIDE DELT RAISES:
12 reps 3 sets, keep hitting 12 hard 12 each set past failure with rest pause.
UPRIGHT ROWS SUPERSETTED WITH SIDE DELT MACHINE:
3 supersets utnl on every set plus partials.
REAR DELT BENT OVER DUMBELL LATERLAS:
3 sets in ascending weight, on third triple drop set.
WIDE GRIP LAT PULL FOR REAR DELT:
4 sets to failure.
TRAPS:
BARBELL SHRUGS:
140kg to failure
140kg to failure
140kg to failure
130kg to failure
120kg to failure
HAMMERSTRENGTH PLATE LOADED SHRUGS:
2 plates and a half a side straight down to:
2 plates a side utnl.
2 plates and 15kg a side straight down to:
2 plates a side.
3 plates a side down to:
2 plates a side and rest pauses to keep getting more reps utnl.
CARDIO:
15 minutes cardio.
done.

fawaz
06-15-13, 2:12 pm
crazy intense high rep leg day babaaaaayy!!:
HACK SQAUT:
4 sets in ascending weight up to 170kg , then:
triple drop set.
LEG PRESS:
6 plates a side 20 reps
7 plates a side to failure down to:
6 plates down to:
5 plates. drop set.
then:
5 plates and a half for gruelling 33 rep set.
LEG EXTENSIONS:
triple drop set then:
qaudruple drop set then:
5 set gruelling drop set.
SINGLE LEGGED HAMSTRING CURL:
3 sets in ascending weight then on 3rd double drop.
LYING LEG CURL:
4 sets of hard 10 reps to failure, on 4rth double drop then rest puase, and do the set again keep getting more reps.
CARDIO:
15 minutes cardio.
done.

fawaz
06-17-13, 3:41 pm
insanely intense chest and calves with big rafaa!!:
FLAT BARBELL BENCH PRESS:
130kg
130kg
130kg
120kg
120kg.
rep range 5-8
INCLINE DUMBELL PRESS:
4 sets heavy in ascending weight, 4th set pyramid down.
INCLINE PLATE LOADED CHEST PRESS:
3 sets past failure plus partials utnl.
FLAT DUMBELL FLYS:
4 sets past failure.
PEC DEC:
4 sets to failure plus partials at end of each set.
WEIGHT ASSISTED CHAINED DIPS:
3 sets to failure utnl with chain.
CALVES:
STANDING CALVE RAISES:
3 sets in ascending weight, then:
200lbs down to:
160lbs.
180lbs down to:
160lbs
then:
180lbs down to:
160 down to:
140.
LEG PRESS CALVE PRESSES:
4 sets in ascending weight, on 4rth triple drop utnl.
CARDIO:
15 minutes cardio.
done.

fawaz
06-18-13, 1:18 pm
brutal crazy intense back and abs training. plus its high carb day so got plenty of food in me all pumped up and had very intense back day. would have just as intense back day if it wasent high carb day but i would feel more hungry:
DUMBELL PULLOVERS:
3 sets heavy in ascending weight to failure:
40kg
42.5kg
45kg.
CHEST SUPPORTED T-BAR ROW:
55kg to failure
60kg to failure down to:
40kg to failure.
60kg to failure down to:
50kg to failure down to:
40kg to failure.
ONE ARM DUMBELL ROWS:
45kg warmup.
50kg x 15
52.5kg x 12
55kg x 10.
NARROW GRIP SEATED CABLE ROW:
90kg to failure
100kg to failure down to:
85kg down to:
70kg down to:
60kg.
WEIGHT ASSISTED PULLUPS:
first set to failure.
second set triple drop.
on third high rep 20 rep set with rest pause on 10, 15 to keep hitting more reps to get 20.
ONE ARM PLATE LOADED ROWS:
50kg a side down to:
40.
60kg a side down to:
40.
GIANT SET BABAAAYY!!!:
WIDE GRIP LAT PULLDOWN SUPERSETTED WITH TWO ARM PLATE LOADED HAMMERSTRENGTH ISO PULLDOWN SUPERSETTED WITH PULLOVER MACHINE:
3 gruelling giant sets, short breaks in between sets, utnl on every set to failure.
ABS:
LEG RAISES BACK AND FORTH WITH ROPE CABLE CRUNCHES:
3 supersets.
INCLINE SITTUPS:
4 sets to failure.
ROPE CABLE CRUNCHES:
triple drop.
done.

fawaz
06-20-13, 5:50 pm
crazy, high volume very intense arm day:
STANDING EZ BARBELL CURL:
3 heavy sets in ascending weight to failure.
ONE ARM DUMBELL CONCENTRATION CURL:
17.5kg
20kg down to:
17.5kg.
DUMBELL HAMMER CURL:
22.5kg to failure
27.5kg to failure
27.5kg to failure down to:
22.5kg to failure down to:
20kg to failure.
MACHINE PLATE LOADED CONCENTRATION CURL:
3 sets in ascending weight, n 3rd triple drop.
STRAIGHT BAR CABLE STANDING CURL:
triple drop set then:
qaudruple drop set.
TRICEP:
OVERHEAD TWO ARM DUMBELL SKULLCRUSHERS:
60kg to failure
62.5kg to failure
55kg to failure.
FLAT EZ BARBELL SKULLCRUSHER:
4 sets heavy 6-8 rep sets to failure.
CHAINED CLOSE GRIP PUSHUPS:
each chain 11kg.
3chains round neck to failure
4chains round neck to failure
3 chains round neck to failure down to:
bodyweight only.
EZ CABLE PRESSDOWNS:
6 sets in total, including all drop sets.
WEIGHT SUPPORTED DIPS MACHINE:
3 sets 10 reps, on 3rd qaudruple drop.
done.

fawaz
06-21-13, 5:16 pm
shoulders and traps today babaaaayy!!:
LOG PRESS:
3 heavy sets to failure
DUMBELL SHOULDER PRESS:
3 sets in ascending weight, puase at the bottom then press.
ONE ARM DUMBELL SIDE DELT RAISES:
5 sets in total including double drop sets with sets.
BARBELL UPRIGHT ROWS SUPERSETTED WITH SIDE DELT MACHINE:
3 supersets, on 3rd , 2 sets on machine side delt.
BENT OVER REAR DELT DUMBELL LATERALS:
7 sets in total. short breaks in between , double drops pyramiding up in weight then down again , repeat this cycle.
REAR DELT REVERSE PEC DEC:
3 sets in ascending weight to failure
WIDE GRIP STANDING LAT PULL FOR REAR DELT:
3 sets to failure strict form.
BARBELL SHRUGS:
130kg to failure
140kg to failure
150kg to failure
110kg to failure
110kg to failure
110kg to failure
rep range 10-15.
HAMMERSTRENGTH PLATE LOADED BARBELL SHRUGS:
2 double drops,
on last set, rest puase everytime gone to failure, 3 times.
done.

fawaz
06-22-13, 6:36 pm
insane chest and calves today , heavy dumbell pressing:
FLAT DUMBELL PRESS:
50kg x 10
52.5kg x 8
55kg x 6
57.5kg x 3
INCLINE DUMBELL PRESS:
42.5kg to failure
40kg to failure
37.5kg to failure.
FLAT BARBELL BENCH PRESS:
pause on chest and press:
3 sets to failure.
INCLINE DUMBELL PRESS SUPERSETTED WITH CHAINED PUSHUPS:
3 supersets, on dumbell puase at the bottom and press.
WEIGHT ASSISTED DIPS:
3 sets pyramiding down short breaks, on each set 3 rest pauses to keep hittin more reps.
CABLES:
3 sets, 2 heavier, on 3rd 20 reps higher rep set utnl.
CALVES:
STANDING CALVE RAISES:
triple drop set
triple drop set again.
higher rep 20 rep set utnl.
LEG PRESS CALVE PRESSES:
3 sets 15 reps to failure, on 3rd triple drop on last set of drop set, rest pause 3 times keep hitting more reps.
done.

fawaz
06-24-13, 4:01 am
GRUELLING LEG DAY: started with hamstring:
LYING LEG CURL:
3 heavy sets in ascending weight, on 3rd double drop.
on 5th double drop down to:
2 plates.
STIFF LEGGED DUMBELL DEADS:
4 sets in ascending weight.
SINGLE LEGGED HAMSTRING CURL:
3 sets, 2 in ascending wight last one hold rep.
BACK BARBELL SQAUT BABAAAAAYY!!!:
4 sets to failure
rep range 6-20.
HACK SQAUT:
3 sets of hard 10, keep hitting 10 reps.
LEG PRESS:
3 sets with 7 plates a side, on 3rd set, 3 sets with 10 seconds in between them. batter it.
LEG EXTENSIONS:
double drop, hold rep and partials on second.
triple drop set.
triple drop set, hold rep at top on last set plus partials utnl.
double drop. hold rep at last set.
CARDIO:
20 MINS.
done.

fawaz
06-24-13, 5:13 pm
back and triceps hit today:
BACK:
STRAIGHT BAR CABLE LAT PULLDOWN:
4 heavy sets in ascending weight, on 4rth double drop.
ONE ARM DUMBELL ROWS:
50kg to failure
52.5kg to failure
55kg to failure
57.5kg to failure
60kg to failure
NARROW GRIP SEATED CABLE ROW:
95kg to failure
100kg to failure
90kg
80kg
70kg
all sets to failure
TWO ARM PLATE LOADED ROW SUPERSETTED WITH WEIGHT ASSISTED CHINUPS MACHINE:
3 supersets utnl on every set.
DUMBELL PULLOVERS:
3 sets in ascending weight to failure.
WIDE SIDE GRIP LAT PULLDOWN:
3 sets in ascending, on 3rd qaudruuple drop set.
EZ STIFF ARM CABLE PUSHDOWNS:
5 sets to failure.
TRICEP:
CLOSE GRIP BENCH PRESS:
3 sets to failure 6-10 reps.
EZ BARBELL SKULLCRUSHERS:
4 heavy sets.
CLOSE GRIP MACHINE PRESS:
3 sets heavy on 3rd double drop set.
TWO ARM FLAT DUMBELL EXTENSIONS:
3 sets to failure
EZ CABLE PUSHDOWNS:
4 sets to failure including drop sets.
V-BAR CABLE PUSHDOWNS:
4-5 sets to failure including drop sets.
done.
its high carb day so managed the very high volume, rest of the week would be low however im not dropping below 180grams for now. today 400grams booyakasha!

fawaz
06-26-13, 2:18 pm
brutal shoulder day with training partner rafaa:
BARBELL MILITARY PRESS:
4 sets to failure last set past failure.
DUMBELL SHOULDER PRESS:
4 sets to failure, last past failure.
SIDE DELT STANDING BARBELL LATERALS:
3 sets brutally past failure forced reps.
FRONT DELT HOLDING PLATE RAISES:
20kg down to:
15kg.
20kg down to:
15kg down to:
10kg.
20kg down to:
15kg down to:
10kg.
ROPE CABLE FRONT DELT RAISES:
4 sets past failure with the rest puase each time gone to failure.
REAR DELT LYING INCLINE BENCH DUMBELL:
4 sets to failure including drop set.
WIDE GRIP LYING INCLINE BARBELL ROW FOR REAR DELT:
4 sets to failure higher reps.
REAR DELT REVERSE PEC DEC MACHINE:
3 heavy sets to failure.
TRAPS:
BARBELL SHRUGS:
140kg to failure
150kg tof ailure
160kg to failure
140kg to failure
130kg to failure
120kg to failure
100kg to failure
PLATE LOADED HAMMERSTRENGTH SHRUGS:
3 heavy sets on 3rd set double drop.
on 4rth double drop utnl.
CARDIO:
20 minutes interval running.
done.

fawaz
06-27-13, 1:47 pm
was supposed to be a rest day but got bored so decided to go dumbell press two 60kg dumbells babaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaayyy!!!!!!!! :
FLAT DUMBELL PRESS:
52.5kg x 8
55kg x 8
57.5kg x 6
60kg x 4 last one forced PB
50kg to failure
47.5kg to failure
INCLINE PLATE LOADED CHEST PRESS:
3 heavy sets in ascending weight to failure
CHAINED DIPS INCLUDING WEIGHT ASSISTED DIPS:
3 sets to failure rest puases on last set past failure.
INCLINE DUMBELL FLYS:
4 sets to failure utnl.
CABLE FLYS:
5 sets to failure last set supersetted with pushups.
PEC DEC:
2 sets in ascending weight, on second triple drop set.
CALVES:
SEATED CALVE RAISES:
3 sets in ascending weight heavy, on 3rd double drop set and repeat set on weight dropped down to.
STANDING CALVE RAISES:
triple drop set followed by:
another triple drop set.
then:
140lbs for 2 sets minimal break.
120lbs for 2 sets minimal break.
CARDIO:
stairmaster 20 minutes. finaly the stairmaster has been fixed yeah buddaaay!!!!!

fawaz
06-30-13, 3:33 pm
brutally intense back day:
DEADLIFTS:
rehabing.
3 working sets in ascending weight.
WIDE GRIP STRAIGHT BAR LAT PULLDOWN:
3 sets heavy in ascending weight on 3rd drop set.
ONE ARM DUMBELL ROWS:
50kg past failure
55kg past failure
60kg past failure
NARROW GRIP SEATED CABLE ROW:
3 sets with same weigth higher reps on 3rd 4 set drop set.
WEIGHT ASSISTED PULLUPS:
constant drop sets, 3 sets in ascending weight plus rest pauses and drop sets at end.
ONE ARM PLATE LOADED ROW:
3 sets heavy on 3rd triple drop.
NARROW GRIP CABLE LAT PULLDOWN SUPERSETTED WITH BARBELL ROW:
3 supersets to failure on every set.
ABS:
ROPE CABLE CRUNCHES:
7 sets to failure hitting hard 15 each time.
INCLINE SITTUPS:
5 sets to failure.
cardio:
20 mins

fawaz
06-30-13, 3:41 pm
very intense leg day:
LYING LEG CURL:
3 sets in ascending weight on 3rd double drop and repeat set with minimal break.
SEATED LEG CURL:
3 higher rep sets to failure on 3rd triple drop set.
SINGLE LEGGED HAMSTRING CURL:
3 sets with same weight hitting hard 10 each time on 3rd double drop.
HACK SQAUT:
3 sets same weight hitting failure each time with 12 reps, on 4rth up the weight and drop set. rest pauses to keep hitting more reps on last set.
LEG PRESS:
6 plates a side for 30 reps down to:
3 plates a side for straight 20 reps to failure.
7 plates a side down to:
4 plates a side to failure.
LEG EXTENSIONS:
3 sets in which control on the way down and hold contraction.
last set heavy and big 5 set drop set.
CARDIO:
20 minutes interval running.

fawaz
06-30-13, 3:46 pm
very intense and well executed arm day at AMA gym today, super strict form , higher reps and short breaks focusing allot on muscle contraction and keeping intensity extremely high:
SEATED TWO ARM DUMBELL CURL:
6 sets 20 reps to failure short breaks.
last set past failure with rest pauses utnl.
STANDING EZ BARBELL CURLS:
6 sets to failure strict form control negative squeeze each rep.
ONE ARM CABLE CURL:
higher reps fast paced sets, 3 sets back to back none stop.
TRICEP:
V-BAR CABLE PUSHDOWNS:
6 sets in ascending weight, hitting failure on 3rd onwards, hitting higher reps 20 reps plus drop set.
CLOSE GRIP BENCH PRESS:
using power rack:
3 sets in ascending weight, on 3rd triple drop set.
STANDING OVERHEAD EZ BARBELL TRICEP SKULLCRUSHER INCLUDING SUPERSETS WITH BENCH DIPS:
3 sets ez barbell skullcrusher on its own, 3rd, 4rth and 5th set spersetted with dips. utnl.
posing session afterwards.
and planning out dieting in preparation for stars of tomorow.

fawaz
07-06-13, 5:18 pm
crazy mamoth shoulder day
DUMBELL SHOULDER PRESS:
40kg
42.5kg
45kg
47.5kg
rep range 5-9
DUMBELL SHRUGS:
40kg
50kg
60kg
60kg
all sets to failure
BARBELL SHRUGS:
2 plates x 15
2 plates and a half to failure
3 plates to failure
3 plates and half a side to failure
BENT OVER BARBELL ROW FOR REAR DELT:
3 sets to failure
SMITH MACHINE SHOULDER PRESS:
4 sets to failure heavy, past failure.
SHOULDER DUMBELL PRESS:
3 sets to failure
SIDE DELT SEATED DUMBELL:
4 sets past failure forced reps.
REAR DELT MACHINE:
4 sets heavy to failure
INCLINE DUMBELL REAR DELT:
3 sets to failure.
cardio:
15 MINS.
done.

fawaz
07-06-13, 5:23 pm
brutally heavy and intense chest and calves with my mate karim:
FLAT DUMBELL PRESS:
52.5kg x 8
57.5kg x 6
60kg x 5
62.5kg x 3 last one forced
INCLINE DUMBELL PRESS:
4 sets to failure heavy:
CHEST PRESS MACHINE:
heavy set straight down to lighter set:
on lighter set, stretch squeeze each rep control negatvie and rep out partaisl at end.
two double drop sets in total.
FLAT SMITH MACHINE BENCH PRESS:
slowly on way down control each negatvie plus partials,
not too heavy.
3 sets past failure.
INCLINE DUMBELL FLYS:
3 sets past failure plus partials:
PEC DEC:
4 sets past failure hold contraction plus partials at end.
CALVES:
STANDING CALVE RAISES:
triple drop set:
another triple drop set.
140lbs for 5 sets with 10 seconds in between them.
SEATED CALVE RAISES:
4 sets to failure squeeze at top of rep.
CARDIO:
15 MIN.
done.

fawaz
07-06-13, 5:27 pm
crazy back day with rafaa:
WIDE GRIP STRAIGHT BAR LAT PULLDOWN:
3 sets in ascending weight on third double drop and hold rep.
ONE ARM DUMBELL ROWS:
50kg x 15
55kg x 12
60kg x 10
WEIGHT ASSISTED PULLUPS:
3 sets to failure
T-BAR ROW:
3 heavy sets to failure.
TWO ARM HAMMERSTRENGTH PLATE LOADED ISO PULLDOWN:
3 heavy sets past failure.
SEATED ROPE CABLE ROW:
3 sets, on second double drop, on 3rd triple drop.
SIDE GRIP CABLE STIFF ARM PULLODWNS:
4 sets to failure
NARROW GRIP SEATED CABLE ROW SUPERSETTED WITH PULLOVER MACHINE:
2 supersets, to failure on all 4 sets.
ABS:
ROPE CABLE CRUNCHES:
3 sets same weight, on 3rd double drop, on 4rth double drop keep weight same on the drop repeat set. keep tension on it consistently.
LEG RAISES:
3 sets to failure
BENCH SITTUPS:
3 sets to failure.
done.

fawaz
07-06-13, 5:31 pm
very intense high rep arm day today:
TWO ARM SEATED DUMBELL CURL:
12.5kg in each hand 20 reps
1 min break then
repeat again 4 sets past failure rest pauses each time hit failure to keep getting 20 reps.
EZ BARBELL STANDING CURL:
4 sets to failure plus partials.
ONE ARM DUMBELL CONCENTRATION CURL:
2 double drop on each hand:
heavy down to higher rep burnout.
ONE ARM CABLE CURL FINISHER:
back to back sets higher rep squeeze them. 3 sets back to back to failure.
TRICEP:
EZ CABLE PUSHDOWNS:
3 sets stretch squeeze, hold rep at bottom, when hit failure, rest 5 seconds then rep out fast reps utnl. on 3rd set drop set.
CLOSE GRIP BENCH PRESS:
3 sets in ascending weight, on 3rd double drop.
STANDING EZ OVERHEAD BARBELL SKULLCRUSHER SUPERSETTED WITH BENCH DIPS:
higher reps on both utnl, 3 supersets in total.
ROPE CABLE PUSHDOWNS:
3 sets same weight on 3rd drop set burnout utnl.
done.

fawaz
07-07-13, 11:15 am
one hell of a shoulder day in this heat:
SMITH MACHINE BARBELL SHOULDER PRESS:
3 sets in ascending weight up to 110kg then triple drop set down to:
1 plates and half a side down to:
1 plate a side.
BARBELL FRONT DELT RAISES:
3 sets to failure, 2 sets heavy, second double drop down to 3rd.
STANDING TWO ARM BARBELL SIDE DELT LATERALS:
3 sets past failure with rest pauses.
SEATED AND STANDING DUMBELL SIDE DELT LATERALS:
3 sets past failure with rest pauses.
SIDE DELT MACHINE:
3 sets to failure with partials at end.
FRONT DELT HOLDING PLATE RAISES:
20kg down to:
15kg down to:
10kg.
REAR DELT INCLINE BENCH DUMBELLS:
4 sets to failure.
WIDE GRIP INCLINE BENCH REAR DELT BARBELL:
3 sets to failure.
REAR DELT MACHINE:
3 heavy sets, on 3rd double drop down to 4rth.
TRAPS:
DUMBELL SHRUGS:
50kg in each hand higher reps to failure, on 3rd double drop down to:
40kg utnl.
PLATE LOADED HAMMERSTRENGTH SHRUGS:
3 plates a side down to:
2 plates a side.
3 plates a side down tO;
2 plates a side.
back up to:
2 plates and a half a side down to:
2 plates a side past failure with rest pause.
done.

fawaz
07-11-13, 1:53 pm
brutally high volume leg day with training partner big rafaa:
LYING LEG CURL:
3 sets same weight, on 4rth up the weight, double drop set.
SEATED LEG CURL:
3 sets in ascending weight higher reps on 3rd repeat set with 10 seconds in between.
LEG EXTENSIONS:
3 gruelling high rep set 50 reps each, on second and third had to rest puase 10 seconds to continue.
LEG PRESS:
4 sets in ascending weight up to heaviest 8 plates a side to failure.
FRONT SQAUT:
3 sets
BACK SQAUT:
3 sets past failure.
LYING LEG CURL:
3 high rep sets 15-20 reps.
STIFF LEGGED DEADS:
4 sets 15 reps.
SINGLE LEGGED HAMSTRING CURL:
2 sets in ascending on second double drop down to the third.
done.

fawaz
07-11-13, 1:57 pm
heavy and intense chest and calves day with training partner karim:
FLAT DUMBELL PRESS:
55kg to failure
57.5kg to failure
60kg to failure
50kg past failure
INCLINE DUMBELL PRESS:
3 sets in decending weight on 4rth double drop from the third, pause and press technique.
CHEST PRESS MACHINE:
double drop:
90kg down to:
65kg stretch squeeze. plus partials
triple drop:
90kg down to:
70kg down to:
60kg. partials on 70kg and 60kg past failure.
INCLINE DUMBELL FLYS:
3 sets heavy, on third double drop down to lighter weight past failure. plus partials.
CABLES INCLUDING SUPERSET WITH CHAINED PUSHUPS:
first superset cables supersetted with chained pushups.
second, cables, hold rep 5 second then when gone to failure, rest pause 10 seconds and continue repping out.
third same as second.
CALVES:
STANDING CALVE RAISES:
double drop set then:
triple drop set then:
qaudruple drop set.
LEG PRESS CALVE PRESSES:
3 sets of 30-50 reps high rep utnl.
done.

fawaz
07-11-13, 2:03 pm
very intense back and abs training, trained on my own:
T-BAR ROW:
4 plates x 15
5 plates x 8
5 plates x 8
4 plates and half x 10
ONE ARM DUMBELL ROWS:
52.5kg x 16
55kg x 13
57.5kg x 11
NARROW GRIP SEATED CABLE ROW:
95kg to failure
100kg to failure down to:
80kg.
90kg to failure down to:
80kg to failure down to:
70kg to failure.
ONE ARM PLATE LOADED ROW:
3 plates straight down to:
2 plates and a half.
then:
3 plates and half down to:
3 plates down to:
2 plates and a half.
WIDE GRIP PLATE LOADED HAMMERSTRENGTH ISO PULLDOWN:
3 sets with 3 plates a side on 3rd double drop. on 4rth double drop again.
WIDE GRIP STRAIGHT BAR LAT PULLDOWN:
4 sets to failure including the drop set.
WEIGHT ASSISTED PULLUPS:
stretch squeeze hold the rep.
3 sets past failure with rest pauses each timeh hit failure.
PULLOVER MACHINE:
3 sets in ascending weight to failure, on 3rd triple drop set.
EZ CABLE PUSHDOWNS:
3 sets in ascending weight, on 3rd triple drop set.
ABS:
ROPE CABLE CRUNCHES:
fst-7 : doing 7 sets in a row, 20 reps, hitting failure at 15 then rest puase 5 seconds and continuing to push forward each set to hit 20 gruelling reps.
LEG RAISES:
5 sets past failure with rest pause each time hit failure.
done.

fawaz
07-12-13, 7:08 pm
crazy high volume intense shoulder day:
SMITH MACHINE BARBELL MILITARY PRESS:
3 sets heavy same weight 7 reps, on third triple drop set.
SHOULDER PRESS MACHINE:
3 sets to failure
ROPE CABLE RAISES SUPERSETTED WITH PLATE HOLDING FRONT DELT RAISES:
2 supersets high reps to failure.
DUMBELL SHOULDER PRESS:
3 sets past failure
SIDE DELT DUMBELL LATERALS WITH HOLDING BARBELL:
3 sets to failure plus partials.
SEATED DUMBEL LLATERALS:
3 sets to failure, on third past failure. partials at end of every set.
SIDE DELT MACHINE:
3 sets to failure plus partials at end of each set.
REAR DELT MACHINE REVERSE PEC DEC:
3 sets in ascending weight heavy, on 4rth pyramid down and 2 rest puases to hit more reps.
BENT OVER DUMBELL REAR DELT LATERALS:
4 sets to failure.
WIDE GRIP LYING INCLINE BARBELL ROW FOR REAR DELT:
3 sets to failure.
TRAPS:
BARBELL SHRUGS:
130kg x 20
140kg x 12
150kg x 8
120kg to failure
110kg to failure
100kg to failure
PLATE LOADED HAMMESTRENGTH SHRUGS:
3 sets in ascending weight, on third triple drop , on last set past failure with the rest puases to hit more reps each time gone to failure.
done.

fawaz
07-14-13, 1:51 pm
very intense arm day, many supersets, drop sets, intensity techniques:
SEATED DUMBELL CURL:
4 sets in ascending weight, on 3rd triple drop.
ONE ARM DUMBELL CONCENTRATION CURL:
20kg to failure
22.5kg to failure down to:
17.5kg to failure.
TWO ARM DUMBELL HAMMER CURL:
3 sets pyramid down 10 seconds in between them hold rep with last set.
first set supersetted with barbell curl.
EZ CABLE STANDING CURL:
4 sets each set done in this way:
first rep hold contraction 5 seconds, next rep no hold, next hold and so on, until gone to failure rest pause 10 seconds then rep out fast rep 10 reps to failure.
very intense.
TRICEP:
EZ FLAT BARBELL SKULLCRUSHERS:
3 sets control negative and press fast. past failure.
OVERHEAD TWO ARM DUMBELL SKULLCRUSHER SUPERSETTED WITH BENCH DIPS:
2 supersets to failure on all 4 sets.
REVERSE GRIP BENCH CLOSE GRIP PRESS FOR TRICEP:
4 sets high rep 20-25 reps.
rest pauses aswell to keep hitting more reps.
EZ CABLE PUSHDOWNS SUPERSETTED WITH STANDING OVERHEAD EZ BARBELL SKULLCRUSHER:
2 supersets here to failure on all 4 sets.
OVERHEAD CABLE TRICEP SUPERSETTED WITH STANDING OVERHEAD EZ BARBELL SKULLCRUSHER:
2 supersets to failure on all 4 sets.
done.

fawaz
07-16-13, 3:03 pm
one of the most brutally intense leg days i have ever endured. dave owner of the gym and world champ powerlifter put me through gruelling leg session. very productive and great sqautting:
BARBELL BACK SQAUT:
100kg x 10
120kg x 8
140kg x 6
140kg x 6
140kg x 5
150kg x 5
160kg x 3
BOX SQAUT:
100kg for 3 sets of 10 to failure
HACK SQAUT:
80kg x 12
100kg x gruelling 12 past failure utnl.
120kg brutally intense drop set down to:
100kg down to:
80kg down to:
60kg down tO;
40kg down to:
bodyweight only it was at this point where im breathing heavily and could barely do another rep with my own bodyweight. gruelling drop set past failure.
SEATED LEG CURL:
3 sets past failure
LEG EXTENSIONS:
5 gruelling sets past failure 15-20 reps.
done. was one of the most productive leg days i ever done.

fawaz
07-16-13, 3:09 pm
my old friend eely decides to show up at genesis today, had a great training session:
FLAT BARBELL BENCH PRESS:
120kg to failure
130kg to failure
140kg to failure down to:
100kg to failure down to:
60kg to failure 3 rest pauses to keep hitting more reps.
INCLINE DUMBELL FLYS:
20kg to failure down to:
17.5kg to failure
25kg to failure
27.5kg to failure.
20kg to failure down to:
17.5kg to failure down to:
15kg to failure.
INCLINE DUMBELL PRESS:
3 sets past failure brutally. many reps past failure.
CHEST PRESS MACHINE:
heavy set down to lighter set, on the lighter set stretch squeeze and control the negative, time under tension basicly.
then:
triple drop:
90kg down to:
70kg down to:
50kg utnl on all sets.
CABLE CROSSOVERS:
each set time under tension:
hold rep 5 seconds then next rep no hold then next rep hold, then when gone to failure, 10 second rest pause and rep out fast reps utnl . 3 sets done in this way, on 3rd triple drop set utnl.
DUMBELL PULLOVERS:
3 sets brutally past failure.
CHAINED PUSHUPS:
finishing off chest with one high rep 20 rep set with partials.
brutal chest session. aint no such thing as overtraining.
CALVES:
STANDING CALVE RAISE:
4 triple drop sets.
CARDIO:
stairmaster 10 minutes.
running 5 mins.
in the heat. oh yeah.
done.

fawaz
07-17-13, 4:05 pm
brutally intense well executed back and abs training in the scorching heat:
NARROW GRIP CABLE LAT PULLDOWN:
3 heavy sets in ascending weight to failure
WIDE SIDE GRIP PULLDOWN:
3 heavy sets of 10 reps to failure
T-BAR ROW:
4 sets in ascending weight to failure
ONE ARM DUMBELL ROWS:
52.5kg x 13
52.5kg x 13
55kg x 13
57.5kg x 8 drop set down to:
37.5kg stretch squeeze each rep 10 reps to failure
NARROW GRIP SEATED CABLE ROW:
3 heavy sets in ascending heavy to failure.
sets 4-6 same weight hitting 10 reps to failure each time.
ONE ARM PLATE LOADED ROW:
3 plates a side x 10 down to:
2 plates a side hold rep x 10
then:
3 plates and half x 8 down to:
3 plates x 6 down to:
2 plates x gruelling 15.
PULLOVER MACHINE:
3 heavy sets in ascending weight to failure.
EZ STIFF ARM CABLE PUSHDOWNS:
4 sets in total including drop set in the end.
ABS:
ROPE CABLE CRUNCHES:
5 sets in total , past failure same weight shorter breaks, hit 10 reps to failure 5 second rest pause continue to hit 15. each time.
INCLINE SITTUPS HOLDING 10KG BARBELL:
5 sets to failure.
CARDIO:
15 minutes interval running mixed with brisk incline walk on treadmill.
done.

fawaz
07-22-13, 5:08 pm
crazy shoulder day with big rafaa:
SHOULDER DUMBELL PRESS:
4 sets heavy in ascending weight.
SHOULDER PRESS PLATE LOADED HAMMERSTRENGTH:
3 sets past failure 10-12 reps.
HOLDING 10KG PLATE SIDE DELT LATERALS:
4 sets past failure
BENT OVER REAR DELT DUMBELL LATERALS:
4 sets to failure higher reps.
REVERSE PEC DEC REAR DELT:
4 sets past failure with partials.
TRAPS:
DUMBELL SHRUGS:
3 heavy sets of 12-15 reps.
BARBELL SHRUGS:
3 sets in ascending weight, on 3rd double drop high reps on last utnl.
cardio:
15 mins.
done.

fawaz
07-22-13, 5:14 pm
crazy arm day, like always:
STANDING DUMBELL CURL:
22.5kg past failure
25kg past failure
27.5kg to failure down to:
22.5kkg to failure down to:
20kg to failure.
STANDING BARBELL CURL:
3 sets heavy on 3rd 5 set drop set utnl higher reps inhcluding and hold rep, was brutal.
HAMMER CURL DUMBELL:
3 sets in total, 2 heavy second double drop down to 3rd straight away.
EZ CABLE STANDING CURL:
the way done:
hold rep at top 5 seconds, next rep no hold, next rep hold and so on, when gone to failure, 10 seconds rest pause, then rep out fast reps no hold to failure 10 reps.
TRICEP:
OVERHEAD TWO ARM DUMBELL TRICEP SKULLCRUSHER BABAAAAAAAAYY!!!!!:
55kg to failure
57.5kg to failure
60kg to failure x 8
50kg to failure.
EZ BARBELL FLAT TRICEP SKULLCRUSHER:
close grip, time under tension, control negative, 4 sets to failure.
CLOSE GRIP TRICEP MACHINE SUPERSETTED WITH BENCH DIPS:
3 supersets, 6 sets to failure in total.
EZ CABLE PUSHDOWNS:
5 sets in total, strict form, inlcuding drop sets.
done.

fawaz
07-22-13, 5:18 pm
brutally intense well executed leg day in the scorching heat today on glorious high carb day:
BARBELL BACK SQAUT:
120kg x 10
130kg x 8
140kg x 6
140kg x 5
120kg to failure
BOX SQAUT:
3 sets of 10 reps to failure 2 plates a side.
HACK SQAUT SUPERSETTED WITH LEG PRESS:
3 gruelling supersets utnl, in ascending weight on leg press up to 8 plates a side.
high reps on leg press.
SEATED LEG CURL HAMSTRING:
3 sets 15 reps in ascending weight.
LYING LEG CURL:
4 sets in ascending weight, 5 th set pyramid down from 4rth.
LEG EXTENSIONS:
5 sets , getting harder and harder to hit 15 reps to failure, on 4rth rest puase on 10, on 5th 2 res tpuaes at 10 and 15 to keep gong to hit 20 gruelling reps to finish off.
done.

fawaz
07-23-13, 5:48 pm
crazy intense, heavy chest and calves:
INCLINE DUMBELL PRESS:
47.5kg x 10
50kg x 8
55kg x 6
40kg for 3 sets 6-10 reps.
to failure on all.
CHEST PRESS MACHINE:
90kg down to:
60kg.
then:
90kg down to:
70kg down to:
50kg utnl.
PEC DEC:
4 sets to failure
FLAT DUMBELL FLYS:
3 sets to failure, second double drop to third.
CABLES:
4 sets, past failure, rest puase 10 seconds on each set keep hitting 8-10 more reps past failure.
done.
CALVES:
SEATED CALVE RAISE:
3 sets in ascending weight,
3 sets same weight to failure
STANDING CALVE RAISE:
3 sets heavy, on third 5 set gruelling drop set.
CARDIO:
10 mins.
done.

fawaz
07-24-13, 2:30 pm
high rep, very intense back day today , and abs:
REVERSE GRIP PULLUPS:
3 sets to failure
ONE ARM DUMBELL ROWS:
50kg x 20
50kg x 20
52.5kg x 15
57.5kg x 8 down to:
37.5kg drop set, stretch squeeze x 10.
NARROW GRIP SEATED CABLE ROW:
90kg to failure
95kg to failure down to:
60kg hold rep.
then:
90kg down to:
70kg down to:
60kg utnl.
DUMBELL PULLOVERS:
40kg x 10
45kg x 8
47.5kg x 6-8 utnl.
ONE ARM PLATE LOADED ROWS:
3 plates a side past failure with the rest pause when gone to failure.
3 plates and a half down to:
3 plates down to:
2 plates and a half down to:
2 plates utnl on all sets in the drop sets.
EZ STIFF ARM CABLE PUSHDOWNS FOR BACK:
4 sets in total.
OVERHAND GRIP LAT PULLDOWN:
3 sets with 55kg with 10 seconds in between them constantly getting harder to hit 10 reps each time.
then:
reverse grip supersetted with overhand grip.
WIDE GRIP PLATE LOADED HAMMERSTRENGTH ISO PULLDOWN SUPERSETTED WITH WEIGHT ASSISTED PULLUPS:
3 sets on wide grip iso pulldown.
sets 2 and 3 were supersetted, on last set, drop set plus rest puase to keep going past failure on the pullups.
ABS:
ROPE CABLE CRUNCHES:
4 sets, 3 past failure.
LEG RAISES:
5 sets PAST failure
FLOOR CRUNCHES:
3 sets to failure 15 reps.
done.

fawaz
07-26-13, 6:31 pm
hardcore, well executed shoulder day crazy intensity:
SIDE DELT TWO ARM DUMBELL LATERALS:
same weight to failure for 3 sets, on 3rd triple drop, then 4 rest puases past failure on last set.
HAMMERSTRENGTH PLATE LOADED SHOULDER PRESS:
3 heavy sets of 6 reps on 3rd 4 set drop set.
CABLE UPRIGHT ROWS SUPERSET WITH SIDE DELT MACHINE:
first giant set:
upright rows supersetted with side delt machine back to upright rows on cable.
second giant set:
side delt machine supersetted with upright rows supersetted with side delt machine.
DUMBELL SHOULDER PRESS:
3 sets to failure 8 reps.
BENT OVER REAR DELT DUMBELL LATERALS:
3 sets in ascending weihgt, on 3rd triple drop.
INCLINE BENCH SUPPORTED REAR DELT DUMBELL LATERALS SUPERSETTED WITH LYING ON BENCH SIDE DELT ONE ARM DUMBELL RAISE:
2 supersets here.
3 sets for rear delt dumbell on the bench.
ROPE CABLE FRONT DELT RAISES SUPERSETTED WITH PLATE HOLDING RAISE:
2 supersets high reps.
REAR DELT MACHINE:
3 sets in ascending weight, on 3rd tripl edrop.
BARBELL SHRUGS FOR TRAPS:
140kg x 15
150kg x 12
160kg x 10
130kg x 15
100kg gruelling 50 reps with rest pauses to hit 50.
100kg gruelling 50 reps again.
120kg triple drop down to:
100kg down to:
90kg utnl.
done.

fawaz
07-27-13, 6:29 pm
one of the most brutal, intense high rep arm days ever. tried new routine, very high volume, 720 reps in total:
Barbell Curl: 25-10-10-10-10

Tricep Press: 25-10-10-10-10

Alternate Curl: 25-10-10-10-10

Ticep Press down: 25-10-8-8-8

Close grip push ups: 50-30-30-25-25

Concentration Curl: 15-15-12-10

21 Curl: 5 sets

Skull Crushers: 15-15-10-10

Weighted Dips: 15-15-15-15-12

Heavy Barbell Curl as much weight as you can do: 2 sets as many reps as you can do.

fawaz
07-29-13, 3:10 pm
crazy , intense, vigorous and heavy leg day on this blessed high carb day:
THE ULTIMATE BARBELL BOX SQAUT:
120kg x 10
130kg x 8
140kg x 8
150kg x 5
THE ULTIMATE SQAUT WITHOUT BOX:
130kg to failure
120kg to failure
120kg to failure.
HACK SQAUT:
12 reps to failure
12 reps to failure
10reps to failure
8 reps to failure
LEG PRESS:
gruelling 6 set drop set.
SEATED LEG CURL:
15 reps
15 reps
10 reps heavier set.
LYING LEG CURL:
3 setts in ascending weight utnl 15 reps past failure
up the weight on 4rth then triple drop utnl.
LEG EXTENSIONS:
15 reps
20 reps
25 reps
50reps. (was aiming for 30 , but the hell whent straight o 50 with rest pauses to keep getting more reps to hit 50) was very intense.
done.

fawaz
07-31-13, 6:20 am
CHEST AND CALVES on my own yesterday. brutal training session:
FLAT BARBELL BENCH PRESS:
120kg to failure
125kg to failure
130kg to failure
115kg to failure
115kg to failure
100kg past failure
rep range 4-10
INCLINE DUMBELL PRESS:
40kg to failure
42.5kg to failure
45kg to failure
47.5kg to failure
42.5kg to failure
CHEST PRESS MACHINE:
90kg down to:
70kg to failure.
then:
80kg down to:
60kg down to:
40kg higher reps 20.
INCLINE DUMBELL FLYS:
22.5kg for 3 sets to failure on 3rd double drop down to 16 straight away.
STANDING CABLE CROSSOVERS:
3 sets done in this way:
hold rep on first half of the set, go to failure, rest pause 10 seconds then continue to rep out fast reps 10 reps to failure.
INCLINED PUSHUPS:
3 sets to failure, control negative on way day and explosive rep.
CALVES:
STANDING CALVE RAISES:
3 triple drop sets.
SEATED CALVE RAISE:
4 sets in ascending weight, on 4rth triple drop set.
CARDIO:
15 mins interval running.
done.

fawaz
07-31-13, 6:42 pm
very intense, high volume back day today:
BARBELL ROW:
3 heavy sets to failure 8 reps.
ONE ARM DUMBELL ROW:
50kg x 20
52.5kg x 15
55kg x 8 drop set down to:
40kg x 10
NARROW GRIP SEATED CABLE ROW:
90kg down to:
70kg to failure
100kg down to:
80kg down to:
70kg down to:
60kg utnl on every set.
ONE ARM PLATE LOADED ROW:
3 plates a side x 15
65kg x 12
70kg x 6 triple drop down to:
60kg down to:
40kg x 15 reps past failure.
DUMBELL PULLOVERS:
42.5kg to failure
45kg to failure
45kg to failure
WIDE SIDE GRIP LAT PULLDOWNS:
each set done in this way:
first half of set, hold each rep, when gone to failure, 10 second rest pause then continue to rep out 10 reps.
3 sets done like this.
WEIGHT ASSISTED PULLUPS:
3 sets to failure short breaks plus high rep set on 3rd.
ROPE CABLE PULLDOWNS FOR BACK:
5 sets to failure.
ABS:
ROPE CABLE CRUNCHES:
5 sets past failure
INCLINE SITTUPS:
5 sets to failure
LEG RAISES:
4 sets past failure
CARDIO:
15 mins.
done.

fawaz
08-01-13, 4:42 pm
intense shoulder day , high volume and whent through it with training partner big rafaa:
DUMBELL SHOULDER PRESS:
4 heavy sets, 5-10 reps
SMITH MACHINE MILITARY PRESS:
4 sets past failure
SEATED SIDE DELT DUMBELL LATERALS:
4 sets past failure
ROPE REAR DELT PULL:
4 sets.
BENT OVER REAR DELT DUMBELL:
3 sets to failure
ONE ARM DUMBELL SIDE DELT SUPERSETTED WITH TWO ARM SIDE DELT SUPERSETTED WITH FRONT DELT SIDE DELT:
2 supersets, in total.
REAR DELT REVERSE PED DEC:
3 sets heavy in ascending weight, 4rth higher rep drop setted.
BARBELL UPRIGHT ROW SUPERSETTED WITH SIDE DELT MACHINE:
2 supersets in total.
DUMBELL SHRUGS:
4 sets hevay 15 reps.
PLATE LOADED HAMMERSTRENGTH SHRUGS:
6 sets in total including the drop sets.
done.

fawaz
08-03-13, 2:52 pm
heavy arm day mixed in with higher rep sets at end of excersises. last week starting of with higher rep this week change it round and finish off excersises with higher rep:

ALTERNATE STANDING DUMBELL CURL:
3 heavy sets past failure 10-15.
on 4rth set 25 rep set.
TRICEP DUMBELL SKULLCRUSHERS:
50kg x 12
52.5kg x 10
55kg x 8
37.5kg x 20
STANDING EZ BARBELL CURL:
3 heavy sets, on 4rd higher rep 25 reps set.
EZ CABLE TRICEP PRESSDOWNS:
3 heavy sets, 4rd set higher rep 25 reps set.
CLOSE GRIP PUSHUPS:
30 reps
30 reps
25 reps
25 reps
ONE ARM DUMBELL CONCENTRATION CURL:
4 sets to failure
6-15 reps last set past failure.
21s STANDING BARBELL CURL:
4 sets past failure
SEATED EZ BARBELL TRICEP SKULLCRUSHER:
4 sets heavy to failure.
BENCH DIPS:
4 sets to failure of 15 reps
CARIDO:
20 mins interval running.
done.

fawaz
08-05-13, 4:54 pm
very good leg day today after glorious cheat meal:
THE ULTIMATE BARBELL SQAUT:
140kg x 8
140kg x 8
140kg x 8
BARBELL FRONT SQAUT:
5 sets in ascending weight, rep range 5-12 on 5th set triple drop set.
HACK SQAUT:
3 heavy sets in ascending weight to failure.
12 reps
10 reps
8 reps
LEG PRESS:
4 set drop set:
6 plates a side down to:
5 down to:
4 down to:
3 finish it off with 20 reps.
SEATED LEG CURL FOR HAMS:
3 sets in ascending weight, on 3rd double drop down to 4rth.
LYING LEG CURL:
4 sets 15 reps. hit failure on 10, then rest pause and continue to reach 15.
LEG EXTENSIONS:
15 reps
20 reps
25 reps
50 reps drop set. to finish off the qauds.
CARDIO:
15 mins interval running.
done.

fawaz
08-06-13, 2:42 pm
well executed chest and calves training session. very intense, high volume:
INCLINE DUMBELL PRESS:
45kg x 10
47.5kg x 8
50kg x 7
52.5kg x 5
FLAT DUMBELL PRESS:
42.5kg x 10
45kg x 8
47.5kg x 7
47.5kg x 7
CABLE CROSSOVERS:
3 sets done in this way:
first 10 reps to failure hold each rep. then 10 seconds rest pause then rep out fast reps 10 reps past failure.
DIPS:
4 sets to failure in total including the double drop.
FLAT DUMBELL FLYS:
20kg for 2 sets higher rep, then 25kg lower rep, double drop down to:
20kg past failure.
CHEST PRESS:
60kg x 10
80kg to failure down to:
60kg to failure down to:
50kg to failure down to:
40kg to failure 15 reps to finish it off.
CALVES:
SEATED CALVE RAISES:
3 sets heavy, 4rth higher rep double drop straight from the 3rd.
STANDING CALVE RAISE:
3 sets heavy in ascending weight then on 3rd gruelling 5 set drop set:
CARDIO:
20 mins interval running.
done.

fawaz
08-07-13, 6:11 pm
HARDCOOOOREE!!!!!! back day:
and abs:
WIDE GRIP LAT PULLDOWNS:
60kg 15 reps to failure
70kg to failure
80kg to failure straight down to:
60kg to failure x 10.
ONE ARM DUMBELL ROWS:
50kg x 15
52.5kg x 15
55kg x 10 straight down to:
40kg x 10 utnl.
T-BAR ROW:
3 heavy sets in ascending weight, on 3rd double drop down to:
4rth set which was 3 plates to failure.
ONE ARM PLATE LOADED ROW:
3 plates a side past failure
3 plates a side past failure
2 plates and a half past failure
NARROW GRIP SEATED CABLE ROW:
80kg down to:
70kg to failure.
then:
80kg down to:
70kg down to:
60kg utnl.
TWO ARM PLATE LOADED HAMMERSTRENNGTH ISO PULLDOWNS SUPERSETTED WITH PULLOVER MACHINE:
2 supersets, utnl on every set.
TWO ARM BENT OVER DUMBELL ROW:
3 sets heavy on 3rd double drop down to:
4rth set higher rep.
ROPE CABLE PULLDOWNS FOR BACK:
3 sets in ascending weight, on 3rd double drop down to:
4rth set utnl.
ABS:
LEG RAISES SUPERSETTED WITH ROPE CABLE CRUNCHES:
4 supersets here, past failure rope cable.
INCLINE SITTUPS:
4 sets to failure.
CARDIO:
20min interval running.
done.

fawaz
08-09-13, 2:44 pm
brutal shoulder day and traps:
SHOULDER DUMBBELL PRESS:
35kg x 10
37.5kg x 8
40kg x 6
37.5kg x 6
TWO ARM SIDE DELT STANDING DUMBBELL LATERALS:
7 sets in total, back and forth with heaviest o lightest to medium heaviest, pyramid up then down then back up again then finish with higher rep 20 reps set.
FRONT DELT DUMBELL LATERALS SUPERSETTED WITH HOLDING PLATE FRONT DELT RAISES:
2 supersets, on second double drop on holding plate.
BARBELL UPRIGHT ROW SUPERSETTED WITH SIDE DELT MACHINE:
2 supersets to failure on every set.
REVERSE PEC DEC REAR DELT:
3 heavy sets 8-11 reps on 4rth set higher rep set of 15.
LYING ON INCLINED BENCH REAR DELT DUMBELL LATERALS SUPERSETTED WITH BENT OVER REAR DELT DUMBELL:
2 supersets, untl on every set, 1st set no superset, sets 2 and 3 supersetted.
BARBELL SHRUGS:
3 heavy sets in ascending weight,
sets 4-6 120kg for 12 hard reps to failure each set.
PLATE LOADED HAMMERSTRENGTH SHRUGS SUPERSETTED WITH DUMBELL SHRUGS:
2 supersets, to failure on all 4 sets to failure, plus extra set on plate loaded shrugs utnl.
CARDIO:
20min interval running.
done.

rainman
08-09-13, 5:17 pm
Still absolutely killing it in here I see. Hope the prep is going well? I love how you mix your training up each session by the way.

fawaz
08-12-13, 4:07 pm
Still absolutely killing it in here I see. Hope the prep is going well? I love how you mix your training up each session by the way.

yes rainman , thankyou for the encouragment, prep going well.
i gotta change round the training routines, keeps it interesting babaaaaaayy!!!

hope your training hard and keeping up the bodybuilding spirit.

fawaz
08-12-13, 4:12 pm
hardcore arm day:
SEATED DUMBELL CURL:
3 sets heavy in ascending weight, on 3rd supersetted with two arm dumbell curl, on 5th set supersetted with two arm dumbell curl.
STANDING EZ BARBELL CURL:
6 sets to failure including drop set higher rep 20 rep set at end.
PLATE LOADED CONCENTRATION CURL HAMMERSTRENGTH:
3 sets past failure, patials till nothing left at end of each set, on 3rd set double drop them keep going.
TRICEP:
FLAT BENCH EZ BARBELL SKULLCRUSHERS:
3 sets heavy past failure in ascending weight.
OVERHEAD TWO ARM DUMBELL SKULLCRUSHERS:
3 heavy sets in ascending weightt to failure.
EZ CABLE PRESSDOWNS:
first set to failure
second set double drop.
last set triple drop.
CLOSE GRIP PRESS MACHINE SUPERSETTED WITH BENCH DIPS:
2 supersets utnl on every set.
BENCH DIPS SUPERSETTED WITH CLOSE GRIP PUSHUPS:
3 supersets, 2 and 3 were back to back.
CARDIO:
20 min interval running.

fawaz
08-12-13, 4:17 pm
very intense, heavy gruelling leg day today:
THE ULTIMATE BARBELL BOX SQUAT:
140kg x 10
150kg x 8 past failure
155kg x 6
BARBELL SQUAT WITH BOX ATG:
130kg 10 to failure
130kg x 10 to failure
130kg x 10 past failure with spotter.
LEG PRESS:
6 plates a side x 25
7 plates a aside x 15
8 plates a side x 8 down to:
6 plates a side down to:
5 plates a side down to:
4 plates a side down to:
3 plates a side 20 reps finisher on the drop set.
SEATED LEG CURL:
3 sets in ascending weight, on 3rd triple drop set.
LYING LEG CURL:
3 sets in ascending weight to failure on 3rd triple drop set and rest pauses on the last set to keep hitting more reps.
LEG EXTENSIONS FOR QUADS:
3 sets in ascending weight, past failure with rest pauses, then on 3rd gruelling 60 rep drop set, with rest pauses on each weight till nothing left then drop weigth to keep hitting more reps to reach 60.
done.

fawaz
08-13-13, 6:22 pm
chest and calves today, very good session:
FLAT BARBELL BENCH PRESS:
120kg to failure
120kg to failure
120kg to failure
110kg to failure
110kg to failure
rep range 6-8
FLAT DUMBELL PRESS:
42.5kg
42.5kg
42.5kg
40kg
40kg
rep range 6-7 all sets to failure
INCLINE DUMBELL FLYS:
22.5kg to failure
22.5kg to failure down to:
20kg to failure
22.5kg to failure down to:
20kg to failure.
CHEST PRESS MACHINE:
85kg down to:
70kg down to:
60kg.
then:
70kg down to:
60kg down to:
50kg.
past failure on all sets plus partials.
STANDING CABLES FLY'S:
first two sets done in this way:
fist half of set hodl each rep, when gone to failure, rest pause 10 seconds then rep out 10 reps to failure.
last set:
5 set drop set, utnl on every set finishing off with higher rep finisher 20 gruelling reps.
CALVES:
STANDING CALVE RAISE:
triple drop set.
then:
6 set drop set.
then :
120lbs higher rep, 2 rest pauses to keep going.
SEATED CALVE RAISE:
3 sets in ascending weight, on 3rd set , 4 set gruelling drop set.
CARDIO:
20 minutes interval running.
done.

fawaz
08-14-13, 3:16 pm
extremely intense, high volume back and abs day with training partner boyan:
LAT PULLDOWN:
3 sets in ascending weight,
4rth set higher rep rest pause to hit more reps.
ONE ARM DUMBELL ROW:
50kg x 15
52.5kg x 13
55kg x 10 straight down to:
40kg x 10 utnl.
T-BAR ROW:
3 heavy sets in ascending weight, on 3rd set double drop down to 4rth set higher rep utnl.
NARROW GRIP SEATED CABLE:
double drop:
85kg down to:
70kg.
double drop:
100kg down to:
70kg.
triple drop:
90kg down to:
70kg down to:
55kg.
utnl on every set, rep range 6-15.
DUMBELL PULLOVERS:
3 heavy sets in ascending weight to failure.
ONE ARM HAMMERSTRENGTH ISO PULLDOWN PLATE LOADED:
3 heavy sets in ascending weight to failure.
ROPE CABLE PULLDOWNS FOR LATS SUPERSETTED WITH TWO ARM PLATE LOADED ROW:
2 supersets utnl on every set.
EZ STIFF ARM CABLE PULLDOWNS:
2 sets done in this way:
first half of set 10 reps to failure hold contraction, 10 seconds rest pause then continue the set fast reps 10 reps to failure.
ABS:
LEG RAISES SUPERSETTED WITH ROPE CABLE CRUNCHES:
4 supersets, past failure with rest pause each time gone to failure on every set.
FLOOR CRUNCHES:
3 sets of 20 reps to failure.
CARDIO:
20 min interval running.
done.

doing AM cardio on empty stomach 6 days a week. at 5am. 45 minutes.

fawaz
08-16-13, 1:38 pm
very intense and well executed shoulder day with training partner boyan:
SHOULDER DUMBELL PRESS:
35kg x 10
37.5kg x 8
40kg x 6
42.5kg x 5
32.5kg x 6
ONE ARM DUMBELL SIDE DELT:
15kg to failure.
15kg to failure down to:
12.5kg to failure.
15kg to failure down to:
12.5kg to failure down to:
9kg to failure.
REAR DELT REVERSE PEC DEC SUPERSETTED WITH HOLDING PLATE FRONT DELT RAISES:
4 gruelling supersets, back to back little break between them utnl, was very intense.
BARBELL UPRIGHT ROWS:
3 sets 15 reps to failure.
SHOULDER PRESS MACHINE:
3 sets to failure.
BENT OVER REAR DELT DUMBELL:
5 sets to failure.
DUMBELL SHRUGS:
3 sets in ascending weight heavy, on 3rd double drop down to:
4rth utnl on every set.
HAMMERSTRENGTH PLATE LOADED SHRUGS:
3 sets in ascending weight to failure,
on 3rd triple drop.
then on 6th set double drop:
back up to 2 plates and a half a side and double drop utnl.
CARDIO:
20mins interval running.
plus AM cardio 45mins.
done.

fawaz
08-17-13, 2:56 pm
high volume arm day, mixed up the routine to make it allot diffrent:
STANDING EZ BARBELL CURL:
3 heavy sets 10 reps
4rth set 21s.
5th set past failure 20 reps utnl.
CLOSE GRIP BENCH PRESS:
4 heavy sets in ascending weight.
to failure.
ONE ARM DUMBELL CONCENTRATION CURL:
20kg to failure
22.5kg to failure
22.5kg to failure triple edrop down to:
15kg to failure down to:
10kg to failure.
FLAT BENCH EZ BARBELL SKULLCRUSHERS:
4 heavy sets to failure.
CLOSE GRIP PRESS MACHINE:
triple drop:
70kg down to:
60kg down to:
50kg.
triple drop again same weight used this time past failure on all sets.
STANDING TWO ARM FRONT DOUBLE BICEP CABLE CURL:
3 sets done in this way:
first 10 reps to failure hold the rep 2 seconds go to failure rest pause 10 seconds then rep out fast reps 10 reps until nothing left.
3 sets done in this way.
EZ CABLE TRICEP PUSHDOWNS:
5 sets to failure
3 heavy sets, 2 higher rep short break with higher reps.
CHAINED BENCH DIPS:
5 sets to failure 12-15 reps.
CARDIO:
20mins interval running.
done.

fawaz
08-19-13, 3:24 pm
really intense, heavy and high volume leg day today on glorious high carb day:
BARBELL BACK SQUAT:
140kg x 8
150kg x 8
160kg x 3
BARBELL BOX SQUAT:
120kg x 10
120kg x 10
120kg x 10
130kg x 10 past failure
140kg x 5
LEG PRESS:
6 plates a side x 25
6 plates and half a side x 20
7 plates a side x 15
6 plates a side x 25
5 plates a side x 30
LYING LEG CURL:
3 sets in ascending weight
4rth set double drop from the 3rd.
5th set 10 reps control negative, 10 second rest pause, then rep out 10 reps fast to failure.
SEATED LEG CURL:
4 sets of 10 to failure.
LEG EXTENSIONS FOR QUAD:
3 sets in ascending weight hitting 15 reps past failure each time.
on 3rd set qaudruple drop set. 4 sets pyramiding down until nothing left.
done.

fawaz
08-21-13, 7:11 am
chest and calves yesterday, great training session with training partner boyan:
FLAT DUMBELL PRESS:
50kg to failure
52.5kg to failure
55kg to failure
47.5kg to failure
45kg to failure
40kg to failure
INCLINE DUMBBELL PRESS:
stretch at the bottom squeeze and hold rep at top:
32.5kg for 3 sets past failure.
CHEST PRESS MACHINE:
90kg down to:
70kg.
80kg down to:
60kg down to:
40kg partials at the end of this set, past failure on all sets.
STANDING CABLE FLYS:
3 sets done in this way:
fist half of set hold each rep, when gone to failure, rest pause 10 seconds then rep out 10 reps to failure.
INCLINE DUMBELL FLYS:
4 sets to failure, 4rth set double dropped from the 3rd straight away.
plus partials at end of each set.
ELEVATED PUSHUPS WITH HANDLES:
3 sets past failure with partials utnl on each set.
using chains and barbell.
CALVES:
SEATED CALVE RAISE:
3 sets heavy in ascending weight.
sets 4, 5 and 6 were triple drop set.
STANDING CALVE RAISE:
triple drop set.
then:
double drop set then:
another double drop set.
then:
another double drop set.
CARDIO:
20 mins interval running.
done.

G Diesel
08-21-13, 8:42 am
Awesome consistency in here my brother. Keep pushing forward.

Peace, G

fawaz
08-22-13, 4:32 pm
Awesome consistency in here my brother. Keep pushing forward.

Peace, G

thanks for the encouragement G diesel. it only motivates me more to keep pushing forward to the best of my ability.
thankyou. hope everything is going well with you brother.

fawaz
08-22-13, 4:39 pm
one very intense back day yesterday, still recovering from it, with mr zee:
STRAIGHT BAR LAT PULLDOWN:
reasonably heavy weight for 4 sets with 30-60 seconds in between them to failure
ONE ARM DUMBELL ROW:
52.5kg x 16
55kg x 15
57.5kg x 13
60kg x 11
T-BAR ROW:
4 plates x 15
4 plates and half x 12
5 plates x 8
5 plates x 5 down to:
4 plates x 5 down to:
3 plates x 15 to failure
NARROW GRIP SEATED CABLE ROW:
90kg x 15
95kg x 12
100kg x 8 drop set down to:
80kg to failure down to:
70kg to failure down to:
55kg past failure with rest pause.
ONE ARM PLATE LOADED ROW:
2 sets in ascending weight heavy, on second, triple drop set.
PULLOVER MACHINE:
3 sets to failure, hold rep at bottom, control negative, on 3rd, first half hold reps, 10 seconds rest pause then rep out fast reps past failure utnl.
TWO ARM DUMBELL ROW:
3 sets to failure.
STIFF ARM EZ CABLE PUSHDOWN:
4 sets to failure.
ABS:
LEG RAISES SUPERSETTED WITH CABLE ROPE CRUNCHES:
4 supersets, past failure on all the sets.
INCLINE SITTUPS:
3 sets done in this way:
bodyweight only, rep out 5 reps, then pick up 10kg barbell, do 5 reps, drop the barbell then rep out to failure.
3 sets done in this way.
CARDIO:
20 minutes interval running.
done.

fawaz
08-23-13, 4:02 pm
crazy intense, heavy shoulders and traps:
SHOULDER PRESS MACHINE:
4 sets in ascending weight, 3 sets in decending weight, 6 sets to failure utnl.
ONE ARM DUMBELL SIDE DELT RAISES:
15kg to failure
15kg to failure
15kg to failure
10kg x 20
15kg to failure down to:
10kg to failure
BARBELL SHRUGS:
4 heavy sets to failure.
BARBELL UPRIGHT ROWS:
4 sets to failure 10-12 reps.
BENT OVER REAR DELT DUMBELL LATERALS:
5 sets to failure in total.
MASSIVE ALL THREE DELT GIANT SETS:
7 giant sets in total consisting of:
rear delt machine, supersetted with holding barbell front delt raises supersetted with side delt dumbell laterals, supersetted with side delt machine.
7 supersets in total, extremely intense, higher rep, keeping it in the burn zone. changing around the order of excersises for each superset to make it more interesting.
DUMBELL SHRUGS:
3 sets heavy 15 reps utnl, 4rth set hold rep at top and rep out utnl.
CARDIO:
20 mins interval running.
done.

fawaz
08-25-13, 3:31 pm
very intense arm day:
STANDING DUMBELL ALTERNATE CURL:
22.5kg for 3 sets hitting same rep range each time to failure, on second set double drop set, on last set triple drop set.
STANDING BARBELL CURL:
3 sets heavy in ascending weight, on 3rd triple drop set utnl.
MACHINE PLATE LOADED CONCENTRATION CURL:
6 sets in total, including both double drop and triple drop set, past failure on all sets with rest pause and partials at the end of last set utnl.
TRICEP:
OVERHEAD TWO ARM DUMBELL SKULLCRUSHERS:
4 heavy sets to failure
FLAT EZ BARBELL SKULLCRUSHERS:
4 sets to failure, 3 heavy, 4rth double drop from the third.
CLOSE GRIP PRESS MACHINE:
double drop set then:
triple drop set shortly after.
CABLE PUSHDOWNS, EZ:
first set supersetted with chained close grip bench press.
second set heavy,
third set heavy then triple drop set.
BENCH DIPS:
3 sets with 60 seconds in between them to failure.
CARDIO:
20 minutes interval running.
done.

fawaz
08-26-13, 5:27 pm
crazy intense, brutal leg day:
THE ULTIMATE SQUAT:
140kg x 8
150kg x 6
140kg x 8
140kg x 8 past failure
140kg x 7
BARBELL BOX SQUAT:
130kg x 6
120kg x 8
110kg x 10
all sets to failure.
LEG PRESS:
6 plates a side x 25
6 plates and half a side x 20
7 plates a side x 15 down to:
5 plates a side for 12-15 reps for 3 sets with 30-60 seconds in between them utnl.
LYING LEG CURL:
3 heavy sets in ascending weight to failure,
next 3 sets were done in this way:
hold rep and control negative for first 10 reps, rest pause 10 seconds then 10 reps to failure.
3 sets done in this way.
LEG EXTENSIONS FOR Quad:
3 done in this way:
heavy set to failure down to:
lighter set, hold rep for 10 reps, then 10 second rest pause then rep out 10 reps to failure, grueling sets utnl.
SEATED LEG CURL FOR HAMS:
3 sets in ascending weight, 15 reps, on 3rd triple drop set utnl.
done.

fawaz
08-27-13, 3:50 pm
well executed, and very intense high volume chest and calves day:
FLAT BARBELL BENCH PRESS:
110kg x 11
115kg x 9
120kg x 7
105kg x 9
105kg x 9
105kg x 7
all sets to failure.
INCLINE DUMBELL PRESS:
40kg to failure
40kg to failure
37.5kg to failure
37.5kg to failure
35kg to failure
35kg to failure.
STANDING CABLE FLYS:
3 sets done in this way:
hold rep and control negative for first 10 reps, rest pause 10 seconds then 10 reps to failure.
3 sets done in this way.
CHEST PRESS MACHINE:
70kg past failure
70kg past failure down to:
60kg past failure.
down to:
50kg past failure.
then:
60kg past failure down to:
40kg past failure.
FLAT ALTERNATE WITH INCLINE DUMBELL FLYS:
3 sets to failure.
ELEVATED PUSHUPS WITH HANDLES:
3 sets done in this way:
pause and bottom, hold at top, then 5 partials to finish each set off.
CALVES:
STANDING CALVE RAISE:
3 heavy sets in ascending weight,
next 3 sets done in this way:
hold rep and control negative for first 10 reps, rest pause 10 seconds then 10 reps to failure.
3 sets done in this way.
LEG PRESS CALVE PRESSES:
4 gruelling sets of 40 reps past failure was very intense.
CARDIO:
20min interval running.
done.

fawaz
08-28-13, 4:40 pm
brutally intense, heavy higher rep crazy volume and intensity in today's back day:
WIDE GRIP LAT PULLDOWN:
3 sets heavy,
4rth set, hold the rep first 10 reps, rest puase 10 seconds then rep out to failure 10 reps.
ONE ARM DUMBELL ROWS:
50kg x 17
52.5kg x 17
55kg x 15
40kg done is this way - stretch and squeeze the first 10 reps, 10 seconds rest pause then, rep out 10 reps to failure.
T-BAR ROW:
3 sets heavy in ascending weight, 3rd set double drop set to 4rth.
5th set 3 plates and a half for 23 reps, 2 rest pauses to keep going to hit more reps and reach 23.
ONE ARM PLATE LOADED ROWS:
3 plates a side x 10
3 plates and a half a side x 8 straight down to 3 plates a side x 6
then:
2 plates a side, hold first 10 reps, 10 seconds rest pause then, rep out to failure 10 reps.
NARROW GRIP SEATED CABLE ROWS:
80kg x 15
90kg x 10 down to:
60kg hold rep for first 10, 10 seconds rest pause then rep out 10 reps to failure.
then:
80kg to failure down to:
70kg to failure down to:
60kg to failure down to:
50kg , hold first 10 reps, 10 seconds rest pause then rep out 10 reps to failure.
DUMBELL PULLOVERS:
40KG x 10
42.5kg x 8
45kg x 6-8 straight down to:
37.5kg to failure.
STIFF ARM EZ CABLE PUSHDOWNS:
4 sets done in this way:
hold first 10 reps, 10 seconds rest pause then rep out fast reps of 10 to failure each time.
ABS:
LEG RAISES:
4 sets of 15-20 reps to failure
ROPE CABLE CRUNCHES:
4 sets done in this way:
hold first 10 reps, 10 seconds rest pause then rep out 10 reps to failure.
INCLINE SITTUPS:
4 sets of 15 reps past failure with rest pause on 10 then continue to hit 15.
CARDIO:
20mins interval running mixed with higher intensity.
done.

fawaz
08-31-13, 6:30 am
extremely intense shoulder training last night,:
SHOULDER DUMBELL PRESS:
37.5kg x 9
40kg x 7
40kg x 6
34kg x 8
BARBELL SHRUGS:
120kg x 20
130kg x 15
140kg x 12
120kg x 15
120kg x 15
ONE ARM DUMBELL SIDE DELT RAISES:
15kg to failure
17.5kg to failure
15kg to failure
12.5kg past failure x 20
BENT OVER REAR DELT DUMBELL:
15kg to failure
17.5kg to failure
15kg to failure
17.5kg to failure down to:
15kg to failure.
BACK TO BACK SUPERSETTED GIANT SETS FIRST 4:
reverse pec dec rear delt supersetted with barbell front delt raises supersetted with side delt machine, brutally higher reps past failure until theres nothing left.
NEXT 3 GIANT SETS:
these giants sets were none stop until finished all 9 sets:
reverse pec dec rear delt, supersetted with with holding 15kg barbell raises for frotn delt supersetted with side delt dumbell laterals then back to rear delt and repeat until all 9 sets, (all 3 giant sets) fully completely. was brutally intense.
DUMBELL SHRUGS:
42.5kg to failure
45kg to failure
47.5kg to failure
then:
37.5kg for 2 sets done in this way:
hold the rep first 10 reps, 10 seconds rest pause then continue to hit as many more resp to failure as possible.
CARDIO:
20 mins
done.

fawaz
08-31-13, 2:33 pm
brutally intense high volume arm day, used time under tension method most but also trained heavy ofcourse;
STANDING ALTERNATE DUMBELL CURL:
22.5kg x 12
25kg x10
20kg hold the rep 10 reps, rest pause 15 seconds, then rep out fast reps 10 to finish it, 2 sets like this.
EZ BARBELL CONCENTRATION CURL:
3 sets in total, first 2 done in this way:
hold rep control negative first 10 reps, rest pause 15 seconds , rep out 10 reps fast utnl.
3rd set heavier up the weight, then go to failure and strip the weight and continue.
MACHINE PLATE LOADED CONCENTRATION CURL:
3 sets in decending weight don in this way:
hold rep control negative first 10 reps, rest pause 15 seconds , rep out 10 reps fast utnl.
ONE ARM DUMBELL HAMMER CURL:
2 sets in ascending weight, on second double drop down to the 3rd 10 reps on each to failure.
EZ CABLE STANDING CURL:
5 set gruelling drop set to finish it off.
TRICEP:
FLAT EZ BARBELL SKULLCRUSHERS:
4 heavy sets in ascending weight to failure.
ONE ARM FLAT DUMBELL NOSE BREAKERS:
22.5kg to failure
22.5kg to failure
24kg to failure
CHAINED BENCH DIPS:
3 sets with chains around neck, on 3rd set, double drop setted down to 4rth set, 15 reps rep range here.
MACHINE PLATE LOADED TRICEPS EXTENSIONS:
3 sets done in this way:
hold rep control negative first 10 reps, rest pause 15 seconds , rep out 10 reps fast utnl
CLOSE GRIP PRESS MACHINE:
one big triple drop set.
CLOSE GRIP FLOOR PUSHUPS:
1 big set , 20 reps, go to failure rest pause, goto failure rest pause until hit 20. shortly after the drop set on close grip press machine.
CARDIO:
15 minutes high intensity interval running.
done.

fawaz
09-02-13, 5:37 pm
felt very strong in today's leg day, was able to go much heavier:
BACK BARBELL SQUAT:
130kg x 15
140kg x 10
150kg x 8
160kg x 6
170kg x 1
BOX SQUAT:
120kg x 10
120kg x 10
120kg x 10
LEG PRESS:
7 plates x 20
7 plates and half x 15
8 plates x 11 drop set down to:
6 plates to failure
down to:
5 plates to failure down to:
4 plates to failure down to:
3 plates for gruelling 30 reps set to failure.
LYING LEG CURL:
4 heavy sets in ascending weight, 5th - 7th set done in this way:
first 10 reps to failure, hold rep, rest pause, 10 seconds, then rep out 10 reps utnl.
LEG EXTENSIONS FOR QUAD:
3 sets done in this way:
heavy set to failure down to:
lighter set hold the rep, 10 reps to failure then, rest pause 10 seconds and rep out fast reps utnl to failure.
increase weight on the heavy set per set.
SEATED LEG CURL:
3 sets in ascending weight to failure. on 3rd triple drop set, utnl on all sets.
done.

fawaz
09-03-13, 5:21 pm
brutally hardcore crazy intense chest and calves day today:
FLAT BARBELL BENCH PRESS:
120kg x 8
125kg x 7
130kg x 5
110kg x 10
110kg x 8
110kg x 8
FLAT DUMBELL FLYS:
6 sets to failure, some past failure.
CHEST PRESS MACHINE:
stretch squeeze on all sets:
3 sets to failure, plus partials and forced reps for added intensity.
PEC DEC:
3 sets to failure done in this way:
full rep, then querter rep, then full rep, then when gone to failure, partials utnl.
ELEVATED FLOOR PUSHUPS WITH HANDLES:
3 sets, stretch and explode each rep, hold at top and partials 6 of them at end of each set.
CABLE CROSSOVERS:
3 sets past failure, holding the rep then fast reps, on 3rd double drop utnl.
CALVES:
STANDING CALVE RAISE:
3 sets done in this way:
heavy set to failure, down to lighter set, hold the rep for 10 reps to failure, 20 seconds rest pause then rep out 10 reps fast to failure, very painfull.
LEG PRESS CALVE PRESSES:
4 sets of 50-100 gruelling reps, past failure with rest pauses, was challenging.
CARDIO:
20mins.
done.

fawaz
09-04-13, 6:39 pm
crazy, intense, high rep , heavy, gruelling back day this night:
WIDE SIDE GRIP LAT PULLDOWN:
3 sets in ascending weight,
4rth set done in this way:
hold rep first 10 reps, 10 seconds rest pause, then rep out 10 to failure.
ONE ARM DUMBELL ROWS:
52.5kg x 17
55kg x 15
57.5kg x 10 down to:
37.5kg stretch squeeze first 10 reps, 10-15 second rest pause, then rep out 10 reps utnl.
T-BAR ROW:
3 sets in ascending weight, then sets 4 and 5 keep weight the same and hit 10 reps, rest pause then 5 more , hit failure on 10, then keep going, sets past failure.
ONE ARM PLATE LOADED ROW:
triple drop:
3 plates down to:
2 plates and a ahlf down to:
2 plates.
10 reps on each set 30 reps in total.
tthen:
3 plates down to:
2 plates, here, hold rep for first 10 to failure, rest puase then rep out 10 reps utnl. to failure.
NARROW GRIP SEATED CABLE ROW:
90kg down to:
70kg to failure wait 10 seconds then:
70kg again to failure. 30 reps in total.
then:
85kg down to:
60kg, hold the rep for 10 reps, 15 second rest pause then rep out 10 reps to failure.
then:
triple drop set 80kg down to:
70kg down to:
60kg all sets brutally to failure.
PULLOVER MACHINE:
3 sets in ascending weight, hold the rep at bottom.
STIFF ARM EZ CABLE PUSHDOWNS:
3 sets done in this way:
hold the rep for 10 reps to failure, rest pause 10 seconds, then rep out 10 reps to failure.
ABS:
LEG RAISES:
6 sets past failure
ROPE CABLE CRUNCHES:
6 sets done in this way:
15 reps to failure, 10 seconds rest pause then keep going to hit 10 more reps to failure utnl.
CARDIO:
20minutes.
done.

fawaz
09-10-13, 6:15 pm
week 14 friday - SHOULDER DAY THE DAY OF DEMOLITION DELTS
SHOULDER DUMBELL PRESS:
37.5kg x 9
40kg x 8
42.5kg x 5
32.5kg x 10
BARBELL SHRUGS:
130kg x 20
140kg x 15
150kg x 12
130kg x 12-15
130kg x 12-15
ONE ARM DUMBELL SIDE DELT RAISES:
15kg for 3 sets to failure
12.5kg on the 4rth to failure
ROPE CABLE FRONT DELT:
3 sets done in this way:
hold rep for first 10 reps, rest pause 10 seconds the rep out fast to failure.
BIG GIANT SETS SUPERSETTED:
reverse pec dec rear delt supersetted with holding 20kilo plate front delt raise, supersetted with side delt machine;
5 giant sets in total here. very intense.
BENT OVER REAR DELT DUMBELL:
4 sets to failure 12-15 reps short break.
DUMBELL SHURGS:
3 heavy sets in ascending weight,
next 3 sets pyramid down the weight, and do them like this:
hold rep for 10 reps, rest pause 10 seconds then continue to rep out 10 reps to failure.
cardio:
20 mins.
done.

fawaz
09-10-13, 6:15 pm
week 14 saturday - ARM DAY THE DAY OF CHAOS:
SEATED DUMBELL ALTERNATE CURL:
3 heavy sets in ascending weight, on 4rth higher rep set of 20 with rest pauses to keep hitting more reps.
TRICEP EZ SEATED BARBELL SKULLCRUSHERS:
3 heavy sets to failure
STRIAGHT BARBELL STANDING CURL:
3 heavy sets in ascending weight, on 3rd double drop straight down to the third.
ONE ARM DUMBELL NOSE BREAKERS:
3 heavy sets in ascending weight to failure.
PLATE LOADED CONCENTRATION CURL MACHINE:
3 sets done in this way:
hold the rep for 10 reps to failure, rest pause, then rep out 10 reps fast to failure.
CLOSE GRIP PRESS MACHINE:
3 heavy sets in ascending weight, on 3rd triple drop set.
STANDING TWO ARM FRONT DOUBLE BICEP CABLE CURL:
3 sets done in this way:
first 10 reps stretch squeeze and hold the rep, rest pause 15 seconds then rep out fast reps 10 reps past failure.
EZ CABLE TRICEP PUSHDOWNS:
4 sets in ascending weight heavy, on 4rth quadruple drop set.
TRICEP EXTENSIONS PLATE LOADED SUPERSETTED WITH CLOSE GRIP PUSHUPS:
3 gruelling supersets here, on tricep extensions , sets done in this way, hold the rep for first 10 reps, then rest pause 10 sconds then rep out fast reps 10 more.
done.

fawaz
09-10-13, 6:16 pm
week 15 Monday - LEG DAY THE DAY OF RECKONING.

crazy intense, heavy and grueling leg day today:
BACK BARBELL SQUAT:
130kg x 15
140kg x 10
150kg x 8
160kg x 6
LOW BARBELL BOX SQUAT:
120kg x 10
125kg x 10
130kg x 8
LEG PRESS:
6 plates a side x 30 grueling reps
6 plates and a half a side x 25 reps
6 plates a side to failure down to 5 plates a side to failure down to :
4 plates a side to failure down to:
3 plates a side narrow stance to failure.
LYING LEG CURL:
3 sets heavy in ascending weight to failure.
next 3 sets done in this way:
rep out 10 reps to failure, 10 seconds rest pause, then rep out until cant do no more.
LEG EXTENSIONS:
triple drop set:
heavy set down to:
lighter set hold the rep down to:
lighter set rep out fast.
TRIPLE drop set again:
heavy set down to:
lighter set hold the rep down to:
lighter set rep out fast.
then:
this set, hold rep to failure drop weight and rep out fast, 3 sets with 10 seconds in between them.
SEATED LEG CURL:
3 sets in ascending weight, on 3rd quadruple drop set.
done.

fawaz
09-10-13, 6:22 pm
insanely high volume and intense chest and calves today:
FLAT BARBELL BENCH PRESS:
3 sets in ascending weight to failure, second past failure.
4rth and 5th set pyramid down higher the rep range.
INCLINE DUMBELL FLYS:
3 sets in ascending weight to failure
FLAT DUMBELL FLYS WITH PAUSE AT THE BOTTOM:
3 sets past failure.
CHEST PRESS MACHINE:
3 sets in ascending weight on 3rd heaviest set, triple drop set utnl.
past failure on all sets plus partials.
PEC DEC WITH QUARTER REP AFTER EACH FULL REP:
3 sets past failure with partials and forced reps.
FLAT DUMBELL PRESS TIME UNDER TENSION:
hold each rep at the top for 5 seconds, when cant hold any more, press and control negative then when cant do anymore rep out the partials 10 of them.
3 sets here.
ELEVATED CHAINED PUSHUPS:
3 sets passed failure, stretch squeeze each rep plus partials.
CABLES:
3 sets short breaks in between them, hold rep rep out fast after 10 seconds rest pause after gone to failure on each set where u hold the rep.
CALVES:
STANDING CALVE RAISE:
4 sets 15 reps to failure.
LEG PRESS CALVE PRESSES:
5 sets very high rep range hitting 40-100 reps on the sets here utnl.
done.

fawaz
09-11-13, 6:22 pm
very intense well executed back and abs training today, had a temperature but didn't stop me:
LAT PULLDOWN:
3 sets in ascending weight, heavy, on 3rd triple drop set.
ONE ARM DUMBELL ROWS:
50kg x 20
52.5kg x 16
55kg x 10 straight down to:
37.5kg for 10 reps stretch squeeze, then 15-20 seconds rest pause:
10 more reps utnl.
T-BAR ROW:
4 sets 15 reps past failure, rest pause on the 10 then continue.
NARROW GRIP SEATED CABLE ROW:
80kg to failure
90kg to failure down to:
70kg for 2 sets with 10 seconds in between them.
then:
70kg for 2 sets of 10 reps with 10 seconds in between them to failure.
then:
triple drop set:
80kg down to:
70kg down to:
60kg for gruelling 15 reps.
ONE ARM PLATE LOADED ROW:
3 plates a side x 10 down to:
2 plates and a half a side x 10 to failure.
then:
3 plates a side x 10 to failure down to:
2 plates and a half a side x 10 to failure down to:
2 plates a side x 10 to failure.
STIFF ARM EZ CABLE PUSHDOWNS:
4 sets in ascending weight up to heavy to failure, on 4rth triple drop set.
ABS:
LEG RAISES:
4 sets fo 20 reps.
ROPE CABLE CRUNCHES:
6 sets done in this way:
hold rep for 10 reps, 5 seconds rest pause then rep out to failure 10-15 reps.
CARDIO:
15 mins.
done.

fawaz
09-14-13, 1:59 pm
arm day on friday night:
ONE ARM DUMBELL CONCENTRATION CURL:
20kg x 12
20kg x 12
20kg x 12
DUMBELL TWO ARM HAMMER CURL:
3 sets of 12 reps to failure
STRAIGHT BARBELL STANDING CURL:
heavy set 12 reps down to:
drop set 12 reps
another double drop set 12 reps each set.
PLATE LOADED CONCENTRATION CURL:
10 reps to failure hold rep
second set, hold rep 10 reps, rest pause 10 seconds then continue to rep out 10 to failure
third, triple drop set utnl.
TRICEP:
CLOSE GRIP BENCH PRESS:
3 heavy set 6-8 reps
ONE ARM DUMBELL NOSE BREAKERS:
3 sets 10 reps to failure
STRIAGHT BAR CABLE PUSHDOWNS:
4 sets in ascending weight, 12 reps to failure on heaviest then triple drop set utnl.
CLOSE GRIP PUSHUPS CHAINED:
3 sets past failure, chains around neck , when gone to failure take them off keep going.
12-15 reps.
PLATE LOADED TRICEP EXTENSIONS:
3 double drops, 10-12 reps on all 6 sets to failure, plus partials at last set utnl.
done.

fawaz
09-14-13, 2:03 pm
shoulder day today:
SHOULDER PRESS MACHINE:
4 sets of hard 10 reps in ascending weight, on 4rth double drop to the 5th.
BARBELL SHRUGS:
120kg x 20
130kg x 20
140kg x 15
150kg x 12
100kg x 50
ROPE CABLE FRONT DELT RAISES:
3 sets done in this way:
get 10 reps to failure, rest pause then rep out 10 hard reps to failure.
REAR DELT REVERSE PEC DEC MACHINE SUPERSETTED WITH HOLDING 15KG PLATE FRONT DELT RAISES:
4 supersets, 15-20 reps on each of the sets utnl.
HAMMERSTRENTH PLATE LOADED SHRUGS:
3 plates a side x 15 reps to failure, on 3rd set triple drop set and on last set of the drop set past failure with the rest pause.
CARDIO:
20 minutes.
done.

fawaz
09-16-13, 5:57 pm
one of the most intense, gruelling leg days , high rep , intense as hell:
BARBELL SQUAT:
130kg to failure
135kg to failure
140kg to failure
rep range 8-12
BOX SQUAT:
120kg x 10
125kg x 8
HACKFIELD SQUAT:
3 hard sets in ascending weight, pause at the bottom, on 3rd set double drop then gruelling set of 15 past failure on 4rth last set.
LEG PRESS:
4 sets done in this way:
12 reps wide stance, 10 seconds rest pause, narrow stance 12 reps, 10 seconds rest pause then 12 reps to failure lower narrow stance to hit quads more.
gruelling!
LYING LEG CURL:
3 plates down to:
2 plates and a ahlaf down to:
2 plates to failure on all. then:
double drop:
2 plates and a half down to:
2 plates utnl.
LEG EXTENSIONS:
3 sets of hard 10-12 reps, on 3rd set triple drop set.
on 4rth set triple drop set.
SEATED LEG CURL FOR HAMS:
4 sets in ascending weight to failure 10-15 reps. on 4rth set triple drop set utnl.
50 REPS SQUAT SET AT END:
dave calls me over for 1 final 50 rep gruelling set of squats to finish the leg day with. was on floor after was intense as hell.
done.

fawaz
09-17-13, 4:37 pm
extremely intense and well executed chest and calves training today:
FLAT BARBELL BENCH PRESS:
110kg x 12
120kg x 9
130kg x 5
100kg pause on the chest and press x 8
100kg pause on the chest and press x 8
100kg pause on the chest and press x 8 past failure.
INCLINE DUMBELL FLYS:
3 sets in ascending weight to failure
FLAT DUMBELL FLYS:
3 sets of hard 10 reps each set to failure
ELEVATED CHAINED PUSHUPS:
5 gruelling sets to failure, partials at end of sets, when couldnt do anymore, keep going past failure.
PEC DEC:
3 sets done in this way:
hold rep 10 reps to failure, rest pause 15 seconds then rep out fast reps 10 utnl.
CALVES:
STANDING CALVE RAISE:
3 sets in ascending weight to failure on third triple drop set.
LEG PRESS CALVE PRESSES:
very high rep here:
3 sets in ascending weigth past failure rep range 30-50 on 3rd set triple drop set then 50 reps past failure on last set of the drop set.
CARDIO:
20 minutes.
done.

fawaz
09-20-13, 7:21 am
crazy back day:
LAT PULLDOWN:
4 sets 12 reps past failure.
ONE ARM DUMBELL ROWS:
52.5kg x 20
55kg x 15
57.5kg x 12
42.5kg 10 reps, 10 seconds rest puase 10 reps to failure to finish.
T-BAR ROW:
4 sets in ascending weight past failure 15 reps, on 4rth double drop set.
ONE ARM PLATE LOADED ROW:
3 plates x 13
3 plates and a half down to:
3 plates down to:
2 plates and a half down to:
2 plates to failure on all.
then:
2 plates and a half hold the rep 10 reps, 10 seconds rest puase then rep out 10 fast to failure.
NARROW GRIP SEATED CABLE ROW:
80kg x 15
90kg to failure down to:
70kg for 2 set with 15 seconds in between them straight after.
then:
90kg down to:
70kg down to:
60kg utnl on all.
then:
50 reps drop set:
70kg x 15 to failure down to:
60kg x 15 to failure down to:
50kg x 20 to failure utnl.
EZ STIFF ARM CABLE PUSHDOWNS:
3 sets 10 reps control negative, on 3rd triple drop utnl.
ABS:
LEG RAISES:
6 sets past failure.
ROPE CABLE CRUNCHES:
6 sets done in this way:
hold the rep 10 reps, rest puase 5-10 seconds then rep out 10 reps to failure, very painfull. felt it allot.
CARDIO:
20 minutes.
done.

fawaz
09-23-13, 3:36 pm
shoulder day:
SHOULDER DUMBELL PRESS:
37.5kg x 10
40kg x 9
42.5kg x 7
32.5kg x 10
BARBELL SHRUGS:
3 sets in ascending weight , 4rth, 5th set same weight constantly hit same number of reps rep range 12-20
ONE ARM SIDE DELT RAISES:
3 sets 12 reps to failure, sets 4 and 5 up rep range.
GIANT SETS:
rear delt reverse pec dec supersetted with barbell front delt raises supersetted with side delt machine.
6 giant sets int total, supersets 4-6 drop sets on the excerises very intense.
DUMBELL SHRUGS:
3 sets heavy in ascending weight,
sets 4 and 5 done in this way:
hold rep for first 10 reps, rest pause 15 seconds then rep out fast 10 reps to failure.
CARDIO:
20 minutes.

fawaz
09-23-13, 3:43 pm
crazy arm day:
focusing allot on time under tension:
EZ BARBELL CONCENTRATION CURL:
3 sets heavy in ascending weight past failure.
EZ BARBELL 21 REPS:
3 sets of 21s.
ONE ARM DUMBELL CONCENTRATION CURL:
time under tension.
5 sets stretch squeeze. drop sets aswell.
MACHINE PLATE LOADED CONCENTRATION CURL:
3 sets, 10 reps then rest pause, another 10 reps, plus partials, on 3rd triple drop set.
TRICEP:
CLOSE GRIP BENCH PRESS:
5 sets , control negative, 8-10 reps to failure.
EZ BARBELL TRICEP SKULLCRUSHER:
control negative:
4 sets to failure.
TWO ARM DUMBELL TRICEP SKULLCRUSHERS:
3 sets to failure, on 3rd double drop down to 4rth.
V-BAR CABLE PUSHDOWNS SUPERSETTED WITH CLOSE GRIP PUSHUPS;
3 supersets , higher rep, control negative.
TRICEP PLATE LOADED EXTENSIONS:
3 sets to failure, control negative plus partials at end.
CARDIO:
20 minutes.
DONE.

fawaz
09-23-13, 3:48 pm
the craziest leg day i have ever done, brutally intense, time under tension, supersets, higher rep, short breaks on squat. extreme intensity;
GLUTE HAM RAISE:
5 sets past failure.
HACKFIELD SQUAT:
11 sets of gruelling 12 reps, weight kept going up, past failure on many sets, when cant do another rep, rest pause then continue.
short breaks, sweating like crazy:
LEG PRESS:
80 reps sets, 3 of them, the way they are done:
4 stances, 20 reps on each stance, past failure. brutally going through each set until nothing left.
LYING LEG CURL SUPERSETTED WITH ONE ARM DUMBELL LUNGESS:
20 reps control negative on leg curl, supersetted with one arm dumbell lunges, switch to other leg straight away.
back and forth short breaks on all 5 supersets.
SEATED LEG CURL SUPERSETTED WITH LEG EXTENSIONS:
5 supersets, time under tension, al 10 sets lasted 1 min and half each, gruelling intensity and painfull time under tension.
done.

fawaz
09-24-13, 4:28 pm
brutal chest, side delt and calves training session today:
FLAT BARBELL BENCH PRESS:
110kg x 12
120kg x 10
130kg x 8 last one forced
puase on chest and press:
100kg x 9
100kg x 8
100kg x 7
FLAT DUMBELL FLYS:
22.5kg for 4 sets with 10-12 reps, on 4rth double drop set down to 17.5kg for the 5th.
MACHINE CHEST PRESS:
first 2 sets, time under tension, hold rep , control negative, stretch squeeze.
3rd set triple drop set, 70kg down to:
60kg down to:
50kg, past failure on all the sets.
ELEVATED FLOOR PUSHUPS:
4 sets to failure with the chains, on last set take chains off keep hitting partials and continue the set past failure.
PEC DEC:
4 sets stretch squeeze each rep, plus partials past failure and forced reps.
SIDE DELT:
seated side delt raises, 6 sets in total, past failure and with partials at end.
CALVES:
STANDING CALVE RAISES:
6 sets 12-15 reps to failure.
SEATED CALVE RAISE:
4 sets, 15 reps to failure.
LEG PRESS CALVE PRESSES:
first set 100 reps
second set 60 reps
third set 60 reps.
all past failure.
CARDIO:
30 minutes.
done.

fawaz
09-26-13, 7:43 am
grueling, high rep, strict form back day at night:
time under tension mostly.
SIDE GRIP LAT PULLDOWNS:
6 sets to failure, including drop sets, some sets past failure, stretch squeeze, hold the rep and control negative.
ONE ARM DUMBELL ROWS:
4 sets 20-25 reps, stretch squeeze, control negative. extremely hard. allot of tension.
T-BAR ROW:
5 sets 10-15 reps. strict form, no cheating.
UNDERHAND GRIP SEATED CABLE ROW:
5 sets short break, stretch squeeze, high reps 15 reps utnl.
TWO ARM OVERHAND GRIP PLATE LOADED ROWS:
5 sets stretch squeeze , 5 sets 15 reps to failure
PULLUPS:
3 sets past failure with partials at end.
ABS:
LEG RAISES:
4 sets of 20 reps past failure
ROPE CABLE CRUNCHES:
4 sets done in this way:
10 reps hold rep, control negative, 5 seconds rest pause then another 10 reps to failure.
done.

fawaz
09-28-13, 6:14 pm
shoulders, traps, and calves day the day of hardcore!
curtis the mertis put me through crazy time under tension strict form shoulder training:
SEATED SIDE DELT LATERALS:
hold rep at the top. 5 double drop sets.
DUMBELL SHOULDER PRESS:
3 sets 15 reps. 4rth and 5th heavier sets.
LEANING AGAINST SOMETHING SIDE DELT DUMBELL LATERALS:
5 sets 15-20 reps.
REAR DELT ROPE CABLE:
4 sets past failure. control negative hold rep.
LEANING AGAINST SOMETHING DUMBELL REAR DELT ROW:
5 sets to failure superset at end with bands.
REAR DELT MACHINE:
stretch squeeze control negative:
4 sets past failure.
FRONT DELT DUMBELL LATERALS SUPERSETTED WITH SEATED TWO ARM DUMBELL FRONT DELT RAISE:
control negative, 3 sets with dumbell laterlas, 4rth and 5th supersetted.
DUMBELL SHURGS:
high rep sets past failure 3 sets.
CALVES:
SEATED CALVE RAISES:
gruelling 100 reps.
STANDING CALVE RAISES:
gruelling 100 reps
SEATED CALVE RAISES:
gruelling 100 reps
LEG PRESS CALVE PRESSES:
gruelling 100 reps.
CARDIO:
30 minutes.
done.

fawaz
09-28-13, 6:18 pm
very hard time under tension arm day:
curtis the mertis makes me do all excersises stretch squeeze and control negative short break:
EZ BARBELL CONCENTRATION CURL:
6 sets to failure, hold rep , control negative 10-20 reps.
AXCEL BAR STANDING CURL:
5 sets 15 reps past failure.
HAMMER CURL ALTERNATE WITH DUMBELL CURL:
4 sets high rep to failure.
MACHINE PLATE LOADED CONCENTRATION CURL:
3 sets higher rep, control negative and drop set on each set, partials at end to finish off last set.
TRICEP:
LYING FLAT TWO ARM DUMBELL TRICEP EXTENSIONS:
5 sets, to failure, high rep 12-20 reps.
FLAT EZ BARBELL TRICEP SKULLCRUSHERS:
4 sets control negative very hard , to failure.
REVERSE GRIP CABLE TRICEP PUSHDOWNS:
6 sets to failure including the drop set on last., higher reps.
CLOSE GRIP BENCH PRESS:
5 sets to failure 8-12 reps, control negative, keep the tension. drop set on last.
CARDIO:
30 minutes.
done.

SDR
09-28-13, 6:35 pm
I see your in london too, where do you train?

Good stuff!

fawaz
09-30-13, 3:58 pm
I see your in london too, where do you train?

Good stuff!

hi there. i train at the genesis gym in alperton. big dave's gym.

fawaz
09-30-13, 4:08 pm
brutally intense, high rep extremely grueling leg day today:
HACKFIELD SQUAT:
10 sets in total:
20 reps
20 reps
20 reps
20 reps
20 reps
20 reps
up the weight:
12 reps
12 reps
12 reps
12 reps
LEG PRESS:
80 rep set 4 diffrent stance
80 rep set 4 diffrent stance
80 rep set 4 diffrent stance
LYING LEG CURL SUPERSETTED WITH ONE ARM DUMBELL LUNGES:
20 reps lying leg curl 10 reps each leg dumbell lunges
20 reps lying leg curl 10 reps each leg dumbell lunges
20 reps lying leg curl 10 reps each leg dumbell lunges
20 reps lying leg curl 10 reps each leg dumbell lunges
20 reps lying leg curl 12 reps each leg dumbell lunges
BACK BARBELL SQUAT:
5 sets of 10 reps utnl.
10 reps
10 reps
10 reps
10 reps
10 reps
TIME UNDER TENSION BACK AND FORTH SUPERSETS WITH SEATED LEG CURL AND LEG EXTENSION FOR QUAD:
seated leg curl 15-20 reps, hold rep control negative then supersetted with leg extension 15 reps hold rep
seated leg curl 15-20 reps, hold rep control negative then supersetted with leg extension 15 reps hold rep
seated leg curl 15-20 reps, hold rep control negative then supersetted with leg extension 15 reps hold rep
seated leg curl 15-20 reps, hold rep control negative then supersetted with leg extension 15 reps hold rep
seated leg curl 15-20 reps, hold rep control negative then supersetted with leg extension 15 reps hold rep
done.

fawaz
10-03-13, 2:06 am
extremely intense, gruelling, chest and calves and side delt training:
PEC DEC:
hold rep control negative:
4 sets 12 reps to failure
INCLINE DUMBELL PRESS:
high rep control negative , short breaks:
3 sets incline
FLAT DUMBELL PRESS:
3 sets utnl.
INCLINE BARBELL BENCH PRESS:
3 sets past failure with the rest pause control negative.
PLATE LOADED CHEST PRESS:
3 sets 20 reps, control negative, hold rep. short breaks
CHEST PRESS MACHINE:
3 sets done in this way:
7-10 reps to failure on each grip, 3 diffrent grips, back to back 21-30 reps each set, control negative, very gruelling insane pump.
SIDE DELT:
SEATED SIDE DELT DUMBELL LATERALS
6 sets in total, with drop sets, hold rep at top and control negative, past failure on the sets.
CALVES:
SEATED CALVE RAISE:
2 sets , 100 reps each.
STANDING CALVE RAISE:
100 reps
LEG PRESS CALVE PRESS:
first set 60 reps
second 100 reps.
CARDIO:
20min
done.

fawaz
10-03-13, 2:10 am
very intense, high rep, strict form back day:
WIDE SIDE GRIP LAT PULLDOWN:
6 sets in total past failure, hold rep control negative, very painfull. 15 reps
ONE ARM DUMBELL ROW:
20 reps to failure
20 reps to failure
20 reps to failure
25 reps past failure.
T-BAR ROW:
5 sets 10-12 reps to failure.
REVERSE UNDERHAND GRIP SEATED CABLE ROW:
5 sets 15 reps to failure, control negative, squeeze each rep.
PLATE LOADED TWO ARM ROW:
underhand grip alternate with overhand grip:
5 sets gruelling 20 reps each set control reps.
NARROW GRIP BANDS ROW:
50 reps set past failure.
CARDIO:
20min
done.

fawaz
10-03-13, 6:57 pm
abs and cardio:
LEG RAISES:
7 sets 15-20 reps
ROPE CABLE CRUNCHES:
hold rep go to failure, rest pause rep out to failure 20 reps
7 sets here.
CARDIO;
1HR
zero carb today

SDR
10-04-13, 6:18 pm
hi there. i train at the genesis gym in alperton. big dave's gym.

Good stuff, was at that gym for a while last year, and once in a while train there....
you should have come down when Universal guys and me hit the gym few months back.

fawaz
10-05-13, 4:45 am
Good stuff, was at that gym for a while last year, and once in a while train there....
you should have come down when Universal guys and me hit the gym few months back.

its changed allot since last year. they've brought in more equipment and built in a second floor upstairs. in much more improved.

fawaz
10-05-13, 4:46 am
WEEK 18 friday - SHOULDER DAY THE DAY OF DEMOLITION DELTS
Side raises seated 8 sets of 15 with very light weight
Db press , no lockout, 5 sets of 10 super set with db fly for rear 20 reps.
Face pulls with rope for rear. 6 x 20 super set with standing, bent over slightly side raises, 12 reps.
one arm side delt 6 sets none stop. to failure on all
Front raises with db 5 sets of 12 super set with db shrugs.
cardio - 45 mins after.
brutally hungry

fawaz
10-06-13, 6:04 am
brutally intense high volume arm day followed by 1hr cardio:
STANDING AXCEL BAR SUPERSETTED WITH SEATED TWO ARM DUMBELL CURL:
strict control reps past failure 15 reps on each set.
5 supersets here.
ONE ARM DUMBELL CONCENTRATION CURL:
triple drop set on each arm.
control negative, and hold the rep at top.
STANDING STRAIGHT BAR SUPERSETTED WITH EZ CABLE CURL:
3 supersets in total, high reps, drop sets on barbell and rest pause to get more reps on all of them.
TRICEP:
CLOSE GRIP BENCH PRESS:
5 sets, control negative, sets to failure, 5th double drop setted from the 4rth.
REVERSE GRIP EZ BARBELL SKULLCRUSHER SUPERSETTED WITH TWO ARM DUMBELL FLAT BENCH EXTENSION:
6 supersets here, slow control on way down and time under tension short breaks.
V-BAR CABLE PRESSDOWN SUPERSETTED WITH ROPE CABLE PUSHDOWN:
5 supsersets hold rep at bottom, control negative, finish of with drop sets on rope cable high rep utnl.
CARDIO:
1HR.
done.

fawaz
10-07-13, 3:23 pm
crazy brutal, high rep very intense leg day:
BACK BARBELL SQUAT:
10 sets
first 5, 12 reps to failure
last 5, down weight , 12 reps , 10 seconds rest pause 5 more.
HACK SQUAT SUPERSETTED WITH LEG CURL FOR HAMSTRING:
5 supersets, control negative on both hack squat and leg curl, past failure on hack squat.
12 reps on hack squat, 15 on the leg curl.
LEG PRESS:
3 very high rep sets, alternating 4 diffrent stances, hit 50 reps on first stance then control reps, past failure 50-100 rep sets utnl.
BARBELL STIFF LEGGED DEADLIFT:
5 sets 10 reps short break. to failure.
LEG EXTENSIONS:
5 sets, hold rep at top, control negative, then when gone to failure rest pause 5 seconds then continue utnl.
done.

fawaz
10-09-13, 4:08 pm
crazy, high intense, high rep , high volume time under tension routine:
PEC DEC:
hold each rep, control negative:
4 sets 15-20 reps
INCLINE DUMBBELL PRESS:
controlled reps
3 sets 10-15 reps
FLAT DUMBELL PRESS:
3 sets controlled reps
4rth set double drop setted from the 3rd.
INCLINE BARBELL PRESS:
5 sets to failure short breaks utnl.
PLATE LOADED INCLINE CHEST PRESS:
5 sets 20 gruelling reps, controlled negative.
ALTERNATING GRIPS ON MACHINE CHEST PRESS:
3 diffrent grips. 7,7,7 3 sets controlled reps very hard. last set 10,10,10.
SIDE DELT:
5 double drop sets for seated two arm dumbell laterals, controlled reps.
CALVES:
STANDING CALVE RAISE:
100 reps first set.
then:
10 sets of 10.
CARDIO:
1HR.
done.

fawaz
10-09-13, 4:12 pm
crazy, intense, supersets, and controlled reps , high reps, gruelling routine:
LAT PULLDOWN
5 sets of 15 reps past failure, hold rep, controlled reps.
ONE ARM DUMBELL ROWS:
5 sets on each arm, short break, 20 reps, alternating grips, very intense.
T-BAR ROW SUPERSETTED WITH BENT OVER BARBELL ROW:
5 gruelling supersets,
12 reps to failure on t-bar and 15 reps to failure and past on barbell rows.
very intense.
UNDERHAND GRIP SUPERSETTED WITH HAMMER GRIP SEATED CABLE ROW:
controlled reps, 15 reps for underhand grip, 15 reps for hammer grip back to back.
3 supersets.
PLATE LOADED TWO ARM MACHINE ROW:
first set 50 reps fast reps
second set 50 reps, controlled reps.
third set 50 reps , controlled.
CARDIO:
1HR.
done.

fawaz
10-11-13, 6:31 am
abs and cardio in the nightime:
LEG RAISES:
8 sets 15-20 reps
ROPE CABLE CRUNCHES:
7 sets to failure most past failure with rest pause then continue.
CARDIO:
1HR.
done.

rainman
10-11-13, 1:16 pm
Ha ha. 'The day of abs and cardio' doesn't have such a ring to it as 'the day of all out war'. Hope the prep is going well? It looks like you're mixing things up a bit.

fawaz
10-11-13, 6:31 pm
Ha ha. 'The day of abs and cardio' doesn't have such a ring to it as 'the day of all out war'. Hope the prep is going well? It looks like you're mixing things up a bit.

lol ye couldnt find a name for it.

prep going well, show is in 3wks, 3rd november. stars of tomorow. hope i do well. been working extremely hard for the past 19wks, now is the drastic stage of everything.

fawaz
10-11-13, 6:39 pm
very intense, gruelling, high rep high volume high intense shoulders and traps:
STANDING DUMBELL SIDE DELT DUMBELL LATERALS:
8 sets past failure.
sets 6-8 were double drops.
DUMBELL SHOULDER PRESS:
5 sets
10-15 reps
short break. no lockout. last set past failure.
REAR DELT DUMBELL INCLINE BENCH:
6 sets, 4-6 double drops. 10-15 reps
FRONT DELT DUMBELL STANDING LATERALS SUPERSETTED WITH REAR DELT MACHINE SUPERSETTED WITH SEATED TWO ARM FRONT DELT DUMBELL:
5 intense giant sets, no break in between the sets in each giant set, short breaks between giants sets.
rep range 10-15
SEATED BENT OVER DUMBELL SHRUGS:
3 sets 20 reps to failure
STANDING DUMBELL SHRUGS:
3 sets high rep aswell to failure.
ONE ARM DUMBELL SIDE DELT:
3 sets on each delt short break, 10-12 reps
CARDIO:
1HR
done.
3wks out.

fawaz
10-12-13, 3:44 pm
arm day today 3wks out, very low to any carbs:
AXCELL STANDING BARBELL CURL:
5 sets 15 reps past failure, controlled reps
ONE ARM DUMBELL CONENTRATION CURL:
4 set drop set, controlled reps, hold contraction.
then:
3 set drop set, controlled reps, hold contraction.
FRONT DOUBLE BICEP CABLE CURL SUPERSETTED WITH PLATE LOADED MACHINE CONCENTRATION CURL:
5 sets, short break 10-12 on cable hold rep controlled, 10 rpes on plate loaded controlled. hold rep.
TRICEP:
FLAT EZ BARBELL SKULLCRUSHERS:
5 sets, controlled reps, 10-15 reps to failure
FLAT TWO ARM DUMBELL TRICEP EXTENSION:
4 sets controlled reps 10 reps - 12.
EZ CABLE PUSHDONWS:
5 sets, controlled reps, hold rep. 10-12 reps
CLOSE GRIP BENCH PRESS:
3 sets controlled reps, 10 reps
CLOSE GRIP FLOOR PUSHUPS:
3 sets short break, 10 reps.
CARDIO
1HR AND 15MIN.
done.

fawaz
10-15-13, 8:37 am
extremely intense, high volume crazy leg day 3wks out:
BACK BARBELL SQAUT:
10 sets 60 seconds break, tension dont come off until gone to failure then continue to hit 5 more.
15-20 reps
HACK SQUAT SUPERSETTED WITH SEATED LEG CURL:
5 supersets, controlled reps on both excersises, 15 reps on each.
LEG PRESS:
80 reps sets, changing stance 4 stances back to back.
3 80 rep gruelling set.
STIFF LEGGED BARBELL DEADS:
6 sets 12-15 reps.
short break.
LEG EXTENSIONS FOR QUAD:
5 sets controlled reps, hold contraction.
15 reps, short break.
ADUCTOR MACHINE:
5 sets 20 reps, controlled reps.
LYING LEG CURL:
5 sets of 20 reps controlled. 100 reps total.
done.

fawaz
10-15-13, 4:46 pm
very intense, gruelling high volume chest, side delt and calves. 3wks out.
PEC DEC:
4 sets 12-20 reps hold rep controlled reps.
INCLINE DUMBBELL PRESS:
controlled reps
3 sets 10-15 reps
FLAT DUMBELL PRESS:
3 sets controlled reps
4rth set double drop setted from the 3rd.
INCLINE BARBELL PRESS:
5 sets to failure short breaks utnl.
PLATE LOADED INCLINE CHEST PRESS:
6 sets 20 gruelling reps, controlled negative. past failure
ALTERNATING GRIPS ON MACHINE CHEST PRESS:
3 diffrent grips. 7,7,7 3 sets controlled reps very hard. last set 10,10,10.
SIDE DELT:
6 double drop sets for standing two arm dumbell laterals, controlled reps.
CALVES:
STANDING CALVE:
5 sets 20 reps past failure, controlled reps.
LEG PRESS CALVE PRESSES:
5 sets 50 reps past failure.
CARDIO:
1HR. plus morning cardio 1hr 10 mins.
done.

fawaz
10-16-13, 4:43 pm
gruelling high rep, high intense back day with time under tension, supersets and controlled reps, followed by one hour cardio and another 1hr cardio in night time:
LAT PULLDOWN
5 sets of 15 reps past failure, hold rep, controlled reps.
ONE ARM DUMBELL ROWS:
5 sets on each arm, short break, 20 reps, alternating grips, very intense.
T-BAR ROW SUPERSETTED WITH BENT OVER BARBELL ROW:
5 gruelling supersets,
12 reps to failure on t-bar and 15 reps to failure and past on barbell rows.
very intense.
UNDERHAND GRIP SUPERSETTED WITH HAMMER GRIP SEATED CABLE ROW:
controlled reps, 15 reps for underhand grip, 15 reps for hammer grip back to back.
3 supersets.
PLATE LOADED TWO ARM MACHINE ROW:
5 sets 20 reps controlled.
CARDIO:
1HR.
done.

fawaz
10-19-13, 7:07 am
abs and cardo, practising posing aswell:
LEG RAISES:
7 sets 15-20 reps
ROPE CABLE CRUNCHES:
7 sets to failure.
CARDIO:
1HR.
practise posing.

fawaz
10-19-13, 7:13 am
shoulder day and traps, high intensity, supersets, short breaks high reps, controlled reps, 2wks out.
SIDE DELT DUMBELL LATERALS:
controlled reps:
8 sets, sets 4-8 were double drops. past failure.
SHOULDER DUMBELL PRESS:
6 sets 10-12 reps.
REAR DELT DUMBELL ON INCLINE BENCH:
7 sets here, 5 of them double drops
FRONT DELT DUMBELL LATERALS SUPERSETTED WITH REAR DELT MACHINE:
5 supersets here short breaks. 12 reps on each to failure.
SEATED TWO ARM DUMBELL FRONT DELT RAISE SUPERSETTED WITH SIDE DELT MACHINE:
3 supersets here, controlled reps.
SEATED BENT OVER DUMBELL SHRUGS SUPERSETTED WITH STANDING DUMBELL SHRUGS ALTERNATING GRIPS:
5 supersets here utnl. 12-20 reps.
CARDIO:
1hr.
done.

fawaz
10-21-13, 5:12 pm
arm day babaayy:
STANDING BARBELL EZ BAR CURL:
5 sets 40 seconds in between , till nothing left. 15 reps past failure.
ONE ARM DUMBELL CONCENTRATION CURL:
triple drop set.
then:
qaudruple drop set.
FRONT DOUBLE BICEP TWO ARM CABLE CURL:
3 sets done in this way:
hold rep and controlled reps 10 reps, rest pause then keep going.
PLATE LOADED MACHINE CONCNETRATION CURL:
3 double drops plus partials.
TRICEP:
OVERHEAD TWO ARM DUMBELL SKULLCRUSHERS:
5 sets 40 seconds in between them:
10-12 reps.
FLAT BARBELL SKULLCRUSHERS:
5 double drops controlled reps.
CLOSE GRIP BENCH PRESS:
4 sets controlled reps past failure.
STRAIGHT BAR CABLE PUSHDOWNS:
5 sets with drop sets , controlled and past failure.
CARDIO:
1HR.
DONE.
plus cardio in evening 1hr.
2wks out.

fawaz
10-21-13, 5:18 pm
extremely intense and grueling leg day 2wks out:
LEG EXTENSIONS FOR QAUD SUPERSETTED WITH SEATED LEG CURL FOR HAMS:
5 supersets, back to back no break in between them. controlled reps on both. 15 reps each.
HACK SQAUT:
5 sets 40 second break in between them.
done in this way :
controll negative on way down, first rep half way then second rep full rep, 12 reps like this to failure, very painfull.
LEG PRESS:
first set 30 reps
second set 20 reps
third set 20 reps
fourth set 20 reps
fifth set 15 reps
6th set 12-15 reps
7th set 10 reps then drop set down from 5 plates and a half down to:
5 plates a side down to:
4 plates a side down to:
3 plates a side down to:
2 plates a side down to:
1 plate a side 40 reps.
gruelling leg press.
LYING LEG CURL:
3 sets 15 reps hold rep controlled contraction 40 seconds in between them.
utnl.
BACK BARBELL SQAUT:
6 sets 15 reps until nothing left. constant tension.
done.
very well executed leg day.
2wks out.

fawaz
10-22-13, 4:15 pm
less than 2wks out. great chest, side delt and calve session. very intense, short breaks high reps.
PEC DEC:
4 sets 12-15 reps, hold rep controll negative.
INCLINE DUMBBELL PRESS:
controlled reps
3 sets 10-15 reps
FLAT DUMBELL PRESS:
3 sets controlled reps
4rth set double drop setted from the 3rd.
INCLINE BARBELL PRESS:
5 sets to failure short breaks utnl.
PLATE LOADED INCLINE CHEST PRESS:
6 sets 20 gruelling reps, controlled negative. past failure
ALTERNATING GRIPS ON MACHINE CHEST PRESS:
3 diffrent grips. 7,7,7 3 sets controlled reps very hard. last set 10,10,10.
SIDE DELT:
6 double drop sets for standing two arm dumbell laterals, controlled reps.
CALVES:
6 sets past failure 20 reps. hold rep
LEG PRESS CALVE PRESSES:
4 sets 20- 50 reps.
CARDIO:
1HR.
done.

fawaz
10-24-13, 6:53 pm
very intense gruelling back day before uni today. 11days out. plus 1hr and half cardio.
LAT PULLDOWN
5 sets of 15 reps past failure, hold rep, controlled reps.
ONE ARM DUMBELL ROWS:
5 sets on each arm, short break, 20 reps, alternating grips, very intense.
T-BAR ROW SUPERSETTED WITH BENT OVER BARBELL ROW:
5 gruelling supersets,
12 reps to failure on t-bar and 15 reps to failure and past on barbell rows.
very intense.
UNDERHAND GRIP SUPERSETTED WITH HAMMER GRIP SEATED CABLE ROW:
controlled reps, 15 reps for underhand grip, 15 reps for hammer grip back to back.
3 supersets.
PLATE LOADED TWO ARM MACHINE ROW:
5 sets 20 reps controlled.
CARDIO:
1HR and half

fawaz
10-24-13, 6:54 pm
abs and cardio in the nightime:
LEG RAISES:
6 sets 15-20 reps
ROPE CABLE CRUNCHES:
5 sets to failure most past failure with rest pause then continue.
INCLINE SITTUPS
5 sets past failure
CARDIO:
1HR.
done.

rainman
10-31-13, 6:58 pm
Good luck for this weekend. Your prep sounds like it's been solid and your workouts have remained consistent. Go get it...

fawaz
11-06-13, 4:29 am
after 22wks of dieting and hard training, cardio and everything else that goes into contest prep , i stepped on stage for the first time on november the 3rd 2013. it was a great day, one of the best days of my life. once i did this show i cant wait to do it again. in may the south east championships im aiming for that one. for now i begin to add on some lean mass and continue bringing up all bodyparts.

i can honestly say that all the years of hard training, sacrifices, constant dieting was all worth it as i made my mum proud and that made me feel better than any placing, she raised me all by herself. thankyou for being very supportive to me during my prep and this is just getting started. to all my friends and family that supported me, i am very grateful you give me allot of motivation. thanks very much.

heres the link to some of the pics at the show:
https://www.facebook.com/photo.php?fbid=10151801315449139&l=d996abdc85

https://www.facebook.com/photo.php?fbid=10151807050339139&l=a9ca1e1e8c

https://www.facebook.com/photo.php?fbid=10151807050639139&l=aae50df0a1

https://www.facebook.com/photo.php?fbid=10151807051019139&l=77c36dd05a

https://www.facebook.com/photo.php?fbid=10151801784039139&l=25e14fa065

fawaz
11-06-13, 4:37 am
back in the gym day after show, keeping at it and still training hard, got a few cheatmeals in me now back on the lean bulking diet. hardcore chest and calves, bringing up my strength and size:
FLAT BENCH PRESS:
4 sets in ascending weight heavy, rep range 6-10 reps
DECLINE BENCH PRESS:
3 sets in ascending weight to failure
FLAT DUMBELL PRESS:
3 sets in ascending weight to failure
INCLINE DUMBELL FLYS:
3 sets same weight 10 reps to failure
MACHINE HAMMER GRIP PRESS:
4 sets 12 reps, 4rth double drop setted from 3rd.
ELEVATED PUSHUPS:
3 sets 12-15 reps past failure.
CALVES:
STANDING CALVE RAISE:
6 sets 12-15 reps
SEATED CALVE RAISE:
5 sets 12-15 reps.
CARDIO:
15MIN.
done.

fawaz
11-06-13, 4:43 am
high volume , back day , bringing up my strength:
WEIGHT ASSISTED PULLUPS:
4 sets to failure 8-10 reps.
ONE ARM DUMBELL ROW STRICT FORM NONE OF THIS SWINGING SHIT:
4 sets 12-15 reps past failure
WIDE GRIP HAMMER GRIP SEATED CABLE ROW:
4 sets in ascending weight to failure
T-BAR ROW:
4 sets in ascending weight to failure
ONE ARM PLATE LOADED ROW:
4 sets 12 reps each side to failure.
STIFF ARM EZ CABLE PUSHDOWNS:
4 sets 10-15 reps
TWO ARM BENT OVER DUMBELL ROWS:
4 sets 10-12 reps
NARROW GRIP SEATED CABLE ROW:
4 sets in ascending weight, on 4rth triple drop set.
ABS:
ROPE CABLE CRUNCH:
7 sets 20 reps
LEG RAISES:
5 sets 15 reps past failure.
CARDIO
15MIN.
DONE.

fawaz
11-07-13, 3:45 pm
strength starting to come back nicely, still controlling the diet and doing cardio after training, also started to hit calves twice a week, today's shoulders, traps and calves day:
DUMBELL SHOULDER PRESS:
4 sets in ascending weight, rep range 8-12
SHOULDER PRESS MACHINE:
3 sets 6-10 reps
DUMBELL FRONT DELT LATERALS:
3 sets 10 reps
SIDE DELT DUMBELL LATERALS:
6 sets, 15 reps past failure.
REAR DELT MACHINE:
4 sets in ascending weight, on 4rth double drop down to the 5th.
REAR DELT BENT OVER DUMBELL LATERALS:
5 sets to failure 10-12 reps.
ONE ARM DUMBELL SIDE DELT DUMBELL:
3 sets 10-15 reps on each.
BARBELL SHRUGS:
4 sets in ascending weight to failure.
5th set higher rep 20 reps utnl.
BENT OVER SEATED DUMBELL SHRUG BACK TO BACK WITH STANDING DUMBELL SHRUG:
3 back to back giant sets, 10-15 on seated, 20 on standing. utnl.
CALVES:
STANDING CALVE RAISE:
7 sets, 4 in ascending weight, 5-7 were 30 seconds in between lower the weight.
LEG PRESS CALVE PRESSES:
3 sets higher rep, 20-30.
CARDIO:
15 min.
done.

fawaz
11-08-13, 3:03 pm
very intense, heavier, well executed leg day today:
BACK BARBELL SQAUT:
3 sets in ascending weight, 10-15 reps
3 sets same weight, 12-15 reps, on all sets tension dont come off legs.
HACK SQUAT:
4 sets 15 reps past failure, tension stays on.
LEG PRESS:
3 plates a side x 20
3 plates and half a side x 20
4 plates a side x 15
3 plates a side x 3 sets of 15-20 reps
last set 2 plates a side 50 reps past failure,
tension dont come off.
LYING LEG CURL:
6 sets of 15-20 reps past failure
LEG EXTENSION FOR QAUD:
6 sets 15-20 reps past failure with drop set.
SEATED LEG CURL:
3 sets in ascending weight to failure, on third triple drop set.
done.

fawaz
11-10-13, 5:28 am
hardcore, heavy intense arm day in the morning:
STANDING ALTERNATE DUMBELL CURL:
5 sets, 3 in ascending weight, on 3rd triple drop.
STANDING EZ BARBELL CURL:
4 sets 12-15 reps
HAMMER CURL DUMBELL:
3 sets to failure
PLATE LOADED CONCENTRATION CURL:
3 sets, 2 heavy, on second double drop down to third higher rep and partials on each set utnl.
TRICEP:
CLOSE GRIP BENCH PRESS:
3 sets in ascending weight heavy, on 3rd double drop down to 1 plates a side x 15 reps
OVERHEAD TWO ARM DUMBELL SKULLCRUSHERS:
35kg to failure
40kg to failure
45kg to failure
35kg to failure drop down to:
28kg to failure
rep range 8-15
FLAT EZ BARBELL SKULLCRSUEHRS:
3 sets heavy, 3rd set higher rep of 20.
STRAIGHT BAR CABLE PRESSDOWN SUPERSETTED WITH BENCH DIPS:
controlled stretch squeeze on cable, and 3 back to back supersets, in total.
ABS:
ROPE CABLE CRUNCH SUPERSETTED WITH LEG RAISES:
5 supersets here back to back.
CARDIO:
15MIN.
done.