Conor McConnell

Happy 27th Birthday To This 👸

Me and Rocco love you so much ❤️

Push AtlasGymBelfast

Session:

4 x SA Cable Pushdown
2 x Overhead Extensions
2 x Standing Lateral Raises
2 x Pec Dec
2 x Panatta Seated Chest Press
2 x High Smith Press
2 x Dips

Hams + Back AtlasGymBelfast

Followed by some intervals 🏃‍♂️

Session:

2 x Lying Leg Curl
2 x RDL
2 x Preacher Curl
2 x Kelso Shrugs
4 x SA Plated Pulldown
2 x Cable Pulldown
2 x Pullover

Chest + Arms AtlasGymBelfast

2 x Cable Flys
2 x Incline Plated Press
2 x Flat Smith Press
4 x SA Cable Curl
4 x SA Overhead Extension
2 x Hammer Curls
2 x DB Skull Crusher

Legs AtlasGymBelfast

Session:

2 x Standing Calf Raise
2 x Adductors
2 x Seated Ham Curl
2 x Glute Drive
2 x Leg Extension
2 x Hack Squat
1 x Leg Press

Push AtlasGymBelfast

Energy wasn’t the best today due to a poor nights sleep but managed great progressions across every set.

4 x SA Cable Pushdown
2 x Overhead Extensions
2 x Standing Lateral Raises
2 x Pec Dec
2 x Panatta Seated Chest Press
2 x High Smith Press
2 x Dips

Hams + Back

Still in the process of feeling out some movements in the new split, then we pick up the pace and execute with more intensity 🎯

2 x Lying Leg Curl
2 x RDL
2 x Preacher Curl
2 x Kelso Shrugs
4 x SA Plated Pulldown
2 x Cable Pulldown
2 x Pullover

Chest/Arms AtlasGymBelfast

2 x Cable Flys
2 x Incline Plated Press
2 x Flat Smith Press
4 x SA Cable Curl
4 x SA Overhead Extension
2 x Hammer Curls
2 x DB Skull Crusher

Legs AtlasGymBelfast

Tough session boxed off in the Sahara, numbers up on everything except glute drive (dropped load shot for more reps).

Utilising the 3000 training day cals for sure👌

Session:

2 x Standing Calf Raise
2 x Adductors
2 x Seated Ham Curl
2 x Glute Drive
2 x Leg Extension
2 x Hack Squat
1 x Leg Press

Push AtlasGymBelfast

4 x SA Cable Pushdown
2 x Overhead Extensions
2 x Standing Lateral Raises
2 x Pec Dec
2 x Panatta Seated Chest Press
2 x High Smith Press
2 x Dips