flip3d_lifts

DAY 5 — LOWER 2

1. Rope Hammer Curl

* 2 Sets: 8–12
* RIR: 1–2

2. Hamstring Curl

* 2 Sets: 8–12
* RIR: 1

3. Leg Extension

* 2 Sets: 10–15
* RIR: 1

4. HackSquat

* 2 Sets: 8–12
* RIR: 0–1

5. Leg Press

* 2 Sets: 10–12
* RIR: 0–1

6. Hyperextension

* 2 Sets: 10–15
* RIR: 1

7. Calf Raise

* 2 Sets: 10–15
* RIR: 1

1. Cable Fly
* 2 Sets: 10–15
* RIR: 1–2

2. Incline Machine Press
* 2 Sets: 6–10
* RIR: 0–1

3. Flat Machine Press
* 2 Sets: 8–12
* RIR: 1

4. Single Arm Cable Lateral Raise
* 2 Sets: 10–15
* RIR: 1–2

5. Overhead Tricep Extension
* 2 Sets: 8–12
* RIR: 1

🟣 LOWER 2.
No fancy edits. No fake hype.
Just heavy weight moving and numbers climbing week by week..

Built after setbacks, crashes, broken ribs and nerve damage.
Now it’s back to work. 🔥
2026 I’m back

Same workout. 3 rotations. Real progress.

Lat Pulldown: 47 → 55kg
Double D Row: 53 → 71kg
Rear Delts: 25 → 50kg
Chest Row: 100kg locked in

No new program.
Just better ex*****on + more load.

Most people don’t need a new plan…
They need to progress the one they’re on.

That’s where the physique changes.

📩 DM “PULL” if you want structure like this.

Reality check…
training isn’t supposed to be comfortable.

It’s supposed to test you.
Push you.
Expose where you quit.

Because at the end of the day…
it’s not the weight holding you back —
it’s your mindset.

Brought back that old mentality this session 🔴
controlled reps, pushing limits, no shortcuts.

From hamstrings screaming…
to quads on fire…
to that final calf burn where everything says stop
that’s where the real work starts.

Only you decide:
do you stop… or do you go again?

Your body follows your mind. Every time.

If you’re training just to “get through it”…
you’re missing the whole point.

Train with intent.
Train with purpose.
Train like it matters.

Ending the year bigger, stronger, and better than we started 💪
Merry Christmas to all who’ve been part of this incredible journey 🎄

2024 has been a year—full of challenges, growth, and transformation. Here’s to smashing goals and lifting each other up in the year ahead! 🎉

Let’s keep the grind alive. No excuses, just results. 💥