Does playing with my 'iron bar' count? LOL
Tuesday
Storm warnings. Had to divert walking to the gym due to flooding. 2 hours later I was wading across water 2 feet deep on the way back after (vid on FB)
Seated Press
to 112.5kg x 5 reps
Rear Delt Machine Work
to stack +2.5kg x 5 reps
Wrist Roller – Extensor work
17.5kg x 3, 3 and 2 reps
Storm warnings. Had to divert walking to the gym due to flooding. 2 hours later I was wading across water 2 feet deep on the way back after (vid on FB)
Seated Press
to 112.5kg x 5 reps
Rear Delt Machine Work
to stack +2.5kg x 5 reps
Wrist Roller – Extensor work
17.5kg x 3, 3 and 2 reps
Thursday
Supinating Curls
w/upx 20, 12.5kg x 8, 22.5kg x 8, 32.5kg x 8, 42.5kg x 8 (had less planned so this was good)
s/s
Tricep Pressdowns
4px 20, 7p x 8, 11p x 8, 17p x 8 (felt strong here)
Multi-angle Reverse Grip One Arm Pressdown
4px 20 reps as a drop set / pump after pressdowns
Dumbbell Wrist Curls
12.5kgx 8, 22.5kg x 8, 32.5kg x 8, 42.5kg x 8 (last set RH only). D/S with BS x 40
Supinating Curls
w/upx 20, 12.5kg x 8, 22.5kg x 8, 32.5kg x 8, 42.5kg x 8 (had less planned so this was good)
s/s
Tricep Pressdowns
4px 20, 7p x 8, 11p x 8, 17p x 8 (felt strong here)
Multi-angle Reverse Grip One Arm Pressdown
4px 20 reps as a drop set / pump after pressdowns
Dumbbell Wrist Curls
12.5kgx 8, 22.5kg x 8, 32.5kg x 8, 42.5kg x 8 (last set RH only). D/S with BS x 40
Monday
Only 2 people, inc me, in gym to begin with. Took my time and session got better as I went along
Hatfield Squats
w/up,160kg x 8, 260kg x 8 and 365kg/803lbs x 4
Leg Press
280kg x 8, 480kg x 8, 680kg/1496lbs x 8
Lying Leg Curls
7p x 8, 17p + stacker plate x 4
s/s
Leg Extensions
stack x 8 and 160lbs x 7+1 r/p 1 leg at a time
Only 2 people, inc me, in gym to begin with. Took my time and session got better as I went along
Hatfield Squats
w/up,160kg x 8, 260kg x 8 and 365kg/803lbs x 4
Leg Press
280kg x 8, 480kg x 8, 680kg/1496lbs x 8
Lying Leg Curls
7p x 8, 17p + stacker plate x 4
s/s
Leg Extensions
stack x 8 and 160lbs x 7+1 r/p 1 leg at a time
Thursday
'Heavy' arm day
Hammer DB Curls
10kg x 20 (w/up), 30kg x 8, 50kg x 8, 70kg x 8 and 90kg/198lbs x 8 (per arm - 1 arm at a time)
s/s
Skull Crushers
bar x 8, 29kg x 8, 59kg x 8, 84kg x 6
Dumbbell Wrist Curls
17.5kg x 20, 27.5kg x 8, 35kg x 8 and 42.5kg x 8 (RH only - need to tweak LH work) d/S 20kg x 20 (nice burn) and then BS x 40 for pump
'Heavy' arm day
Hammer DB Curls
10kg x 20 (w/up), 30kg x 8, 50kg x 8, 70kg x 8 and 90kg/198lbs x 8 (per arm - 1 arm at a time)
s/s
Skull Crushers
bar x 8, 29kg x 8, 59kg x 8, 84kg x 6
Dumbbell Wrist Curls
17.5kg x 20, 27.5kg x 8, 35kg x 8 and 42.5kg x 8 (RH only - need to tweak LH work) d/S 20kg x 20 (nice burn) and then BS x 40 for pump
Friday
Up early (before 5am) to be at the shops early for some xmas food specials - then to the gym. Kinda tired by the end of the session
Close Grip Bench Press
Stayed on plan (ish lol)
to 160kg/352lbs x 5 x 3
s/s (bench heavy sets only)
Iso Lever Low Row
60kg x 8, 100kg x 8 and 140kg/308lbs x 6
Up early (before 5am) to be at the shops early for some xmas food specials - then to the gym. Kinda tired by the end of the session
Close Grip Bench Press
Stayed on plan (ish lol)
to 160kg/352lbs x 5 x 3
s/s (bench heavy sets only)
Iso Lever Low Row
60kg x 8, 100kg x 8 and 140kg/308lbs x 6
Monday
It's Xmas time, mistletoe and squats... Getting to be a tiny bit mad in the shops
Hatfield Squats
160kg x 8 (might up this to 180kg warm ups soon), 260kg x 8, 370kg/814lbs x 4
Leg Press
280kg x 8, 480kg x 8 and 690kg/1518lbs x 8
Lying Leg Curls
8p x 8, 17/5 x 5 r/p
s/s
Leg Extensions
stack x 8, 170lbs x 6 (1 leg)
It's Xmas time, mistletoe and squats... Getting to be a tiny bit mad in the shops
Hatfield Squats
160kg x 8 (might up this to 180kg warm ups soon), 260kg x 8, 370kg/814lbs x 4
Leg Press
280kg x 8, 480kg x 8 and 690kg/1518lbs x 8
Lying Leg Curls
8p x 8, 17/5 x 5 r/p
s/s
Leg Extensions
stack x 8, 170lbs x 6 (1 leg)
Saturday
In lieu of Friday. Did a tiny bit Thursday but stopped, chilled and tidied my home gym up instead.
Close Grip Bench Press
Stayed on plan.
to 160kg/352lbs x 5 x 3
Mid-Iso Row
Per arm, one at a time. 40kg x 8, 80kg x 8, 120kg/264lbs x 6
Thick Handled Dumbbell Work
Could have been better but I've missed a few sessions so it's on me ha ha
LH: 75kg x 1, 2 r/p, 2 x 1/2 lifts
In lieu of Friday. Did a tiny bit Thursday but stopped, chilled and tidied my home gym up instead.
Close Grip Bench Press
Stayed on plan.
to 160kg/352lbs x 5 x 3
Mid-Iso Row
Per arm, one at a time. 40kg x 8, 80kg x 8, 120kg/264lbs x 6
Thick Handled Dumbbell Work
Could have been better but I've missed a few sessions so it's on me ha ha
LH: 75kg x 1, 2 r/p, 2 x 1/2 lifts
Monday
Power by steam wind, piss and anger (seemingly family type manipulation)
Hatfield Squats
W/up, 170kg/374lbs x 8, 260kg/572lbs x 8, 375kg/825lbs x 4 (best was the 380kg x 4 last year)
Leg Press
300kg/660lbs x 8, 500kg/1100lbs x 8, 720kg/1584lbs x 8. Just loaded whatever and got it done.
Lying Leg Curls
8p x 8, 17.5p x 6
s/s
Leg Extension
stack (2 legged) x 8, 170lbs x 7 (1 legged)
Power by steam wind, piss and anger (seemingly family type manipulation)
Hatfield Squats
W/up, 170kg/374lbs x 8, 260kg/572lbs x 8, 375kg/825lbs x 4 (best was the 380kg x 4 last year)
Leg Press
300kg/660lbs x 8, 500kg/1100lbs x 8, 720kg/1584lbs x 8. Just loaded whatever and got it done.
Lying Leg Curls
8p x 8, 17.5p x 6
s/s
Leg Extension
stack (2 legged) x 8, 170lbs x 7 (1 legged)
Wednesday
In Lieu of Tuesday (that day went to sh*t) and no arms (again) tomorrow.
Seated Press
usual warm ups and felt good so went to 120kg/164lbs x 4
Rear Delt Machine Work
To stack + pin/3.75kg x 7
Wrist Roller - Extensor Work
CJ and Steve also joined in
20kg/44lbs x 3 x 3
In Lieu of Tuesday (that day went to sh*t) and no arms (again) tomorrow.
Seated Press
usual warm ups and felt good so went to 120kg/164lbs x 4
Rear Delt Machine Work
To stack + pin/3.75kg x 7
Wrist Roller - Extensor Work
CJ and Steve also joined in
20kg/44lbs x 3 x 3
Friday
Good solid session
Close Grip Bench Press
to 165-kilos/363lbs x 4 x 3 and 1 x 4 (dick move by another member made me feel like doing more)
s/s
Lat Pulldowns
to stack +45-kilos (eqv to 147kg/324lbs) x 8
Dumbbell Wrist Curls
Worked this with Callum
to 45-kilo/99lbs x 8
Good solid session
Close Grip Bench Press
to 165-kilos/363lbs x 4 x 3 and 1 x 4 (dick move by another member made me feel like doing more)
s/s
Lat Pulldowns
to stack +45-kilos (eqv to 147kg/324lbs) x 8
Dumbbell Wrist Curls
Worked this with Callum
to 45-kilo/99lbs x 8
Monday
Beast mode switched on
Hatfield Squat
w/up, 180kg/396lbs x 8, 280kg/626lbs x 6, 380kg/826lbs (equals my rep PB - could have done more - end of this training cycle IO want 400kg/880lbs x 4)
Leg Press
300kg x 8, 500kg x 8, 770kg/1694lbs x 6
Lying Leg Curls
8p x 8, 17.5p x 7 r/p
s/s
Leg Extensions
stack (2 legged) x 8, 180lbs x 8 r/p (1 leg)
Beast mode switched on
Hatfield Squat
w/up, 180kg/396lbs x 8, 280kg/626lbs x 6, 380kg/826lbs (equals my rep PB - could have done more - end of this training cycle IO want 400kg/880lbs x 4)
Leg Press
300kg x 8, 500kg x 8, 770kg/1694lbs x 6
Lying Leg Curls
8p x 8, 17.5p x 7 r/p
s/s
Leg Extensions
stack (2 legged) x 8, 180lbs x 8 r/p (1 leg)
Thursday
Powered by p*ss and wind. 'Light' arm day
Alt Supinating Dumbbell Curls
w/up 12.5kg x 8, 22.5kg x 8, 32.5kg x 8 and 45kg/99lbs x 8 (loose), d/s to 10kg x 13 @
s/s
Tricep Pressdowns
Minor upset of a buddy who was all 'I'm using it' when they'd spent minutes sorting out a work issue on their phone. We get on so that was very quickly sorted. Both of us were frustrated by outside BS. No egos were bruised lol
3p x 12, 7p x 8, 12p x 8, 17.5 (stack plate added) x 8. Was dizzy for the first 3 but felt strong like bull on the rest. D/s x 6 (eqv to 36kg/78lbs) x 30 (pump!)
Dumbbell Wrist Curls
15kg x 8, 25kg x 8, 35kg x 8 then LH: 40kg/88lbs x 8, RH: 47.5kg/104.5lbs x 8 then d/s 15 x 30 and BS x 40 as per
Powered by p*ss and wind. 'Light' arm day
Alt Supinating Dumbbell Curls
w/up 12.5kg x 8, 22.5kg x 8, 32.5kg x 8 and 45kg/99lbs x 8 (loose), d/s to 10kg x 13 @
s/s
Tricep Pressdowns
Minor upset of a buddy who was all 'I'm using it' when they'd spent minutes sorting out a work issue on their phone. We get on so that was very quickly sorted. Both of us were frustrated by outside BS. No egos were bruised lol
3p x 12, 7p x 8, 12p x 8, 17.5 (stack plate added) x 8. Was dizzy for the first 3 but felt strong like bull on the rest. D/s x 6 (eqv to 36kg/78lbs) x 30 (pump!)
Dumbbell Wrist Curls
15kg x 8, 25kg x 8, 35kg x 8 then LH: 40kg/88lbs x 8, RH: 47.5kg/104.5lbs x 8 then d/s 15 x 30 and BS x 40 as per
Friday
Delayed by news of the death of one of the first British 'steroid gurus' in the form of Mick Hart's (writer of 'The Layman's Guide') passing. I've some very fond memories of Mick. The last I can do, elsewhere, is to remind a few of his place in that culture. Trained with Chris J
Close Grip Bench Press
to 170kg x 5 x 3
s/s
One Arm Cable Row
to 95kg/209lbs x 7L and 8R
Delayed by news of the death of one of the first British 'steroid gurus' in the form of Mick Hart's (writer of 'The Layman's Guide') passing. I've some very fond memories of Mick. The last I can do, elsewhere, is to remind a few of his place in that culture. Trained with Chris J
Close Grip Bench Press
to 170kg x 5 x 3
s/s
One Arm Cable Row
to 95kg/209lbs x 7L and 8R
Monday
Leg day. I don't make the rules. I just do the work. I went early (8.30am) cos I'm busy after
Hatfield Squats
to 385kg/847lbs x 4 (pic to follow)
Leg Press
to 770kg/1694lbs x 7
Lying Leg Curls
to 18p x 4 r/p reps
s/s
Leg Extensions
to 180lbs x 6+1+1 r/p x 1 leg at a time
Leg day. I don't make the rules. I just do the work. I went early (8.30am) cos I'm busy after
Hatfield Squats
to 385kg/847lbs x 4 (pic to follow)
Leg Press
to 770kg/1694lbs x 7
Lying Leg Curls
to 18p x 4 r/p reps
s/s
Leg Extensions
to 180lbs x 6+1+1 r/p x 1 leg at a time
