Keep up the good work. We really love seeing your updates.
That leg press is god tier level of excellence
seeing u do over 1000lbs makes me want to do it! But i cant coach will rip me apart if i do it 
Thursday
Light arm day
Dumbbell Curls
10kg x 20 reps, 20kg x 15 reps, 30kg/66lbs x 13 reps d/s to 10kg x 20 reps
s/s
Tricep Pressdowns
4p x 20 reps, 7p x 15 reps, 10p x 15 reps, 13p x 15 reps d/s on multi-cable @ 5p x 20 reps
Standing Flexor BB Wrist Curls
bar x 20 reps, 60kg x 15 reps, 75kg x 156 reps, 90kg/198lbs x 13 reps d/s to bar x 20 reps and b/s x 20 reps
Light arm day
Dumbbell Curls
10kg x 20 reps, 20kg x 15 reps, 30kg/66lbs x 13 reps d/s to 10kg x 20 reps
s/s
Tricep Pressdowns
4p x 20 reps, 7p x 15 reps, 10p x 15 reps, 13p x 15 reps d/s on multi-cable @ 5p x 20 reps
Standing Flexor BB Wrist Curls
bar x 20 reps, 60kg x 15 reps, 75kg x 156 reps, 90kg/198lbs x 13 reps d/s to bar x 20 reps and b/s x 20 reps
@Mobster nice arm day. That’s some big weights for sure!!!
Friday
A little tired for some reason./ But s**t got done regardless
Dumbbell Bench Press
Slight incline as per the recent sessions
Usual broom stick warm ups (60 reps), 12.5kg x 20 reps, 22.5kg x 15 reps, 32.5kg x 15 reps, then a spot into position only (all sets are started from the bottom). 9 reps planned - 10 done (tgt 15 o/all) with 42.5kg/93.5lbs
Lat Pulldowns
W/up for chins. Mag Grip similar width to my chin grip
1/2 stack x 12 reps, almost all stack x 12 reps
Chins
I'd planned on 3 x 5 but changed that to
2 x 5 reps +10kg/22lbs on a chin/dip belt
Thick Handled Dumbbell Work
Just decided to jump up weight (need to do less for LH) to handle +70kg/154lbs
LH: x 1, F
RH: 3 x 1 reps
A little tired for some reason./ But s**t got done regardless
Dumbbell Bench Press
Slight incline as per the recent sessions
Usual broom stick warm ups (60 reps), 12.5kg x 20 reps, 22.5kg x 15 reps, 32.5kg x 15 reps, then a spot into position only (all sets are started from the bottom). 9 reps planned - 10 done (tgt 15 o/all) with 42.5kg/93.5lbs
Lat Pulldowns
W/up for chins. Mag Grip similar width to my chin grip
1/2 stack x 12 reps, almost all stack x 12 reps
Chins
I'd planned on 3 x 5 but changed that to
2 x 5 reps +10kg/22lbs on a chin/dip belt
Thick Handled Dumbbell Work
Just decided to jump up weight (need to do less for LH) to handle +70kg/154lbs
LH: x 1, F
RH: 3 x 1 reps
Monday
Hip Belt Squat
Set up x 8 reps, 80kg x 8 reps, 160kg x 8 reps, 240kg x 8 reps (vid of/screengrab to follow). This was so fast and easy I did a bonus 320kg/704lbs (machine rated to 300kg/660lbs) x 8 reps (gym record for now I think)
Leg Press
165kg x 15 reps, 315kg x 15 reps, 465kg x 15 reps
Lying Leg Curls
Again need to read book
8p x 8 reps, 14p x 8 easy reps (meant to do 15p)
s/s
Leg Extensions
Read book!!
3/4 stack x 18 reps, stack x 18 reps (both should have been 19)
Hip Belt Squat
Set up x 8 reps, 80kg x 8 reps, 160kg x 8 reps, 240kg x 8 reps (vid of/screengrab to follow). This was so fast and easy I did a bonus 320kg/704lbs (machine rated to 300kg/660lbs) x 8 reps (gym record for now I think)
Leg Press
165kg x 15 reps, 315kg x 15 reps, 465kg x 15 reps
Lying Leg Curls
Again need to read book
8p x 8 reps, 14p x 8 easy reps (meant to do 15p)
s/s
Leg Extensions
Read book!!
3/4 stack x 18 reps, stack x 18 reps (both should have been 19)
@Mobster big man squat
Hip belt squat with 240kg/528lbs x 8 fast reps. Nylon reinforced belt on hips vs load via a bar onto the shoulders.
to the LIMIT! wowzers
Bro, you strong, you should come work on the ranch and do the work of my oxen to hoe the soil
very strong lifting.
It's good to see you on the Forum representing.
It's good to see you on the Forum representing.
Similar threads
