Thursday
Hvy arm day
Dumbbell Hammer Curls
to 90kg/198lbs per x 8 reps (harder than usual)
s/s
Skull Crushers
to 91.5kg/201.5lbs x 5 reps
Standing BB Wrist Curls - Extensors
82.5kg/181.5lbs x 6 reps
Tuesday
Seated BB Press
Went heavier by mistake
to 127.5kg/281lbs+ x 4 hard reps
Rear Delt Machine
to stack+1.25kg x 6 + 2 reps when the 1.25kg fell off lol
Saxon Bar Work
to 102.5kg/225.5lbs x 3 x 2 reps
Monday
Hip Belt Squats
bwt x 12, 140kg x 8, 240kg x 8, 380kg x 8 and 420kg/924lbs x 6 reps
Leg Press
250kg x 8, 450kg x 8 and 750kg/1650lbs x 6 reps
Lying Leg Curls
8p x 8 reps, 18p x 4 r/p reps
Leg Extensions
stack x 2 x 19 reps
Friday
Hot as f**k. Ran out of time cos I was BS-ing with a buddy
Close Grip BB Bench Press
to 180kg/396lbs x 3 x 5 reps (paused last one) with single ply s/shot. It popped off my left elbow on rep 4 2nd set and I still did the rep
Lat Pulldowns
3/4 stack x 12 reps and stack (21p/126kg/278llbs)...
Thursday
Dumbbell Curls
to 42.5kg/93.5lbs x 6 reps
s/s
Tricep Pressdowns
to 19p/eqv to 114kg/229lbs x 4 reps
Standing BB Wrist Curls - Flexors
to 122.5kg/269.5lbs x 6 d/s to 60kg/132lbs x x 40
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