You Are Forever Young mobster
That is some really impressive weight. I know I have said it before but you can actually see the bend in the bar. Amazing job.
Monday
At gym early - didn't wanna rush. Reset, a little, the squats
Hatfield Squats
warm up then 120kg/264lbs x 8, 220kg/484lbs x 6 and 320kg/704lbs x 4 reps
Leg Press
200kg x 16, 400kg x 16 reps, 690kg/1518lbs x 16 reps
Lying Leg Curls
7p x 8 reps 17p x 6 reps (4+1+1)
Leg Extensions
Stack (125kg) x 12 reps, stack x 5 reps (wanted 7) per leg
Bwt: 328lbs
At gym early - didn't wanna rush. Reset, a little, the squats
Hatfield Squats
warm up then 120kg/264lbs x 8, 220kg/484lbs x 6 and 320kg/704lbs x 4 reps
Leg Press
200kg x 16, 400kg x 16 reps, 690kg/1518lbs x 16 reps
Lying Leg Curls
7p x 8 reps 17p x 6 reps (4+1+1)
Leg Extensions
Stack (125kg) x 12 reps, stack x 5 reps (wanted 7) per leg
Bwt: 328lbs
Killer workFriday
Up early. Killer day at the gym @ Powerhouse
Close Grip Bench Press
Warm ups etc to 180kg/396lbs x 1 super fast with the slingshot. Then 210kg/462lbs x 2 x 1 reps with Ken spotting. Moved well so 220kg/484lbs x 1 rep with slingshot
s/s
Iso Lever Mid-Row
45kg/99lbs a side x 8 reps, 90kg/198lbs x 6 reps, 140kg/308lbs
Holle Gripper
Warmed up to 5/5 on the David Horne Vulcan then had a go with the Holle Gripper (No3) to a half closed. Feels like an IM 3.5 to me.
Facepulls
to the gyms heavy blue band x 8 reps
Thursday
@ Powerhouse early cos I wanted to hit shops before we recorded a podcast. Heavy arm day
Dumbbell Hammer Curls
10kg @ x 20 reps w/up then, 30kg x 9 reps, 60kg x 9 reps and 90kg/198lbs x 9 reps
Skullcrushers - EZ bar
Good day on this 29kg x 8 reps, 49kg x 8 reps and 89kg/196lbs x 8 reps
Standing BB Wrist Curl - Extensors
Bar x 20 reps, 40kg x 8 reps, 70kg/154lbs x 7 reps, d/s to 30kg/66lbs x 15 reps
@ Powerhouse early cos I wanted to hit shops before we recorded a podcast. Heavy arm day
Dumbbell Hammer Curls
10kg @ x 20 reps w/up then, 30kg x 9 reps, 60kg x 9 reps and 90kg/198lbs x 9 reps
Skullcrushers - EZ bar
Good day on this 29kg x 8 reps, 49kg x 8 reps and 89kg/196lbs x 8 reps
Standing BB Wrist Curl - Extensors
Bar x 20 reps, 40kg x 8 reps, 70kg/154lbs x 7 reps, d/s to 30kg/66lbs x 15 reps
Friday
Arrived @ Powerhouse before 9am so I didn't have to rush
Close Grip Bench Press
Went well. Worked to 215kg/473lbs x 2 x 1 reps and then 1 x 1 with 225kg/495lbs (5 x 20 and a single 2.5kg plate per side)
Lat Pulldowns
Wide bar (worked in with a member) to 3/4 stack x 20 reps then switched to a double D handle bar med grip x 11 reps
Facepulls
Had to work to a hard blue and a red at the same time x 12 reps (will switch to cable next time)
Bwt: 328lbs
Arrived @ Powerhouse before 9am so I didn't have to rush
Close Grip Bench Press
Went well. Worked to 215kg/473lbs x 2 x 1 reps and then 1 x 1 with 225kg/495lbs (5 x 20 and a single 2.5kg plate per side)
Lat Pulldowns
Wide bar (worked in with a member) to 3/4 stack x 20 reps then switched to a double D handle bar med grip x 11 reps
Facepulls
Had to work to a hard blue and a red at the same time x 12 reps (will switch to cable next time)
Bwt: 328lbs
lifting to the limit no one can pull this off
Similar threads
