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Getting HUGE!
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3,737 Posts
Monday
Dom and Paul. Thighs @ 30-inches

Lever Squat
270-kilos x 6 reps

Iso Lateral Leg Press
to 130-kilos @ leg x 8 reps

Leg Extensions
to 9p+2.5-kilos x 9 reps

s/s

Lying Leg Curls
to 9p x 9 reps
 

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Getting HUGE!
Joined
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3,737 Posts
Tuesday
Dumbbell Press
to 70lbs x 3 x 15 reps

Hammer DB Curls
to 70lbs x 3 x 16 reps

Skull Crushers
to 53kg x 15 reps

Wrist Roller
to 101.25kg x 3 x 15 reps

Reverse Wrist Curls (DB)
24lbs x 3 x 17 reps
 

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Getting HUGE!
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3,737 Posts
Tuesday PM
Grip Machine work
I might up the reps to toughen the hands cos 100kg plus pushes hard into the palms
40kg x 8 reps, 70kg x 8 reps, then 102.5kg x 2 x 8 reps
 

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Getting HUGE!
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3,737 Posts
Thursday
Good solid workout today
Chest Supported Rows (M)
to 112.5-kilos x 2 x 8 reps. Felt good so upped it to 120-kilos x 6 solid ass reps

Iso Lever Leg Press Rows (N)
to 72.5-kilos x 3 x 8 reps

Lat Pulldowns (W)
to stack x 8 reps

DOH Deadlifts
to 110-kilos x 8 reps
 

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Getting HUGE!
Joined
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3,737 Posts
Friday
Good group and vibe today
Close Grip Bench Press
to 120kg x 1, 140kg x 2, 3 and 4 reps

Wrist Roller
to 102.5kg x 3 x 20 reps

Reverse Dumbbell Wrist Curls
24lbs x 3 x 20 reps
 

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Getting HUGE!
Joined
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3,737 Posts
Friday PM
Grip Machine work
to 102.5-kilos x 2 x 10 reps
HAF in that where the 3/4-inch handles press into the palms it's bordering on painful.
 

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Getting HUGE!
Joined
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3,737 Posts
Monday
Solid session with Paul (Dom on school run duties)
SSB Hatfield Squats
to 290kg x 4 reps

45-degree Leg Press
to 654kg x 8 reps

Leg Extensions
to 10p x 10 reps

Lying Leg Curls
to 9p x 10 reps
 

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Getting HUGE!
Joined
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3,737 Posts
Tuesday
Shay and Paul. Gym busy. Had a coffee coughing fit (thought I was gonna puke lol)
Dumbbell Seated Press
to 70lbs x 16 reps

Hammer Dumbbell Curls
to 70lbs x 17 reps

Skull Crushers
to 53-kilos x 18 reps

Wrist Roller Work
102.5-kilos x 3 x 15 reps

Reverse Dumbbell Wrist Curl
24lbs x 3 x 16 reps
 

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Getting HUGE!
Joined
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3,737 Posts
Started taking on #lockdown clients as of today.

Thursday
Chest Supported Rows (M)
bar x 20 reps, 60kg x 12 reps. 90kg x 12 reps, 120kg x 8 reps, 130kg x 8 reps, 140kg x 4+3 reps (PB - gonna work on that)

One Arm DB Rows (N)
86lbs x 12 reps, 2 x 90kg

Lat Pulldowns (W)
Did a bit of volume
1/2 stack x 20 reps, +2 stack plates x 20 reps, +5 (just under 3/4 stack) x 20 reps

DOH Deadlifts
60kg x 12 reps, 110kg x 9 reps
 

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Getting HUGE!
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3,737 Posts
Friday
Lower back a little stiff today. Paul and Ken on the team.

Close Grip Bench Press
to 120kg x 1 rep, 140kg x 4 x 3 reps (right elbow tweak), 60kg x 30 reps

Wrist Roller
102.5kg x 16 reps, then 2 x 20 reps (hands locked in)
 

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Getting HUGE!
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3,737 Posts
Monday
No one else but me (inc the new client... lazy f**k. Lots of locals hit the beer to celebrate a win in Rugby). Jarrard to spot me (doesn't train with me)

Lever Squats
to 280kg x 6 reps

Iso Lever Leg Press
to 135kg x 6 reps (HAF) a leg. One at a time

Leg Extensions
to 10p+2.kg x 10 reps

Lying Leg Curls
to 10p x 7+3 reps (HAF as per)

Doing a deal (hopefully) on buying a Pec Dec for the gym
 

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Getting HUGE!
Joined
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3,737 Posts
Tuesday
Coached another client Ala through a back workout @ 7.30am

Seated Dumbbell Press
to 70lbs x 17 reps

Hammer DB Curls
to 70lbs x 17 reps

Skull Crushers
to 53-kilos x 18 reps

Wrist Roller
102.5-kilos x 3 x 20 reps

Reverse Wrist Curls
24lbs x 3 x 18 reps
 

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Getting HUGE!
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3,737 Posts
Thursday
Bit of a faff (as per) on the CSR (had to get it all in the right position). So we dropped back a notch.

Chest Supported Rows (M)
to 130kg x 2 x 6 reps

Low Cable Rows (N)
to stack +10kg x 12 HAF reps

Lat Pulldowns(W)
to stack x 12 reps
 

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Getting HUGE!
Joined
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3,737 Posts
Friday
Full team (5 total)
Close Grip Bench Press
to 142.5-kilos x 5 x 1 reps (slow off the chest today)

Pec Dec
Half the stack x 25 reps (left arm tendinitis)

Close Grip Bench Press
to 60-kilos x 25 reps

Wrist Roller
to 105-kilos x 3 x 15 reps
 

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Getting HUGE!
Joined
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3,737 Posts
Monday
SSB Hatfield Squat
to 300kg x 4 reps (needed the belt a little tighter)

Leg Press
to 664kg x 8 reps (still nearly popping out of the seat)

Leg Extensions
to 11p x 12 reps

Lying Leg Curls
to whatever (not noted) x 9+3 r/p reps
 

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Getting HUGE!
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3,737 Posts
Tuesday
I forget how, when I up the weight on Squats, I am down the next day on other stuff. Today was like that. I got pumped on less work but I did less work than I wanted to. Also put a client through an arms workout at 7.30am

Seated Dumbbell Press
to 70lbs x 12 reps

Hammer Curls
to 70lbs x 18 reps

Tricep Pressdown
(gonna switch these in as an alternate - I've been getting a pain in the tendon that wraps around the elbow)

Wrist Roller
to 105-kilos x 16 then 2 x 20 reps

Reverse Wrist Curls
later on
 

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Getting HUGE!
Joined
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3,737 Posts
Thursday
Back. Big group in but just Paul and I training together

Chest Supported Rows
to 130kg x 2 x 4-6 reps (messy)

One Arm Dumbbell Rows
to 95kg+ x 8 reps an arm

Fat Grips (from Bulk) DOH Deadlifts
to 180kg x 1 rep
 

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Getting HUGE!
Joined
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3,737 Posts
Tuesday
Seated BB Press
Back to this.
60-kilos x 4 x 8 reps (will be increasing this v quickly)

Hammer DB Curls
to 86lbs x 8 reps (4 sets)

TPD
to 12p x 8 reps (used a slightly cambered bar)

Wrist Roller
105kg x 3 x 20 reps

Reverse Wrist Curls
30lbs x 3 x 20 reps

Bwt: 322+lbs
 

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Getting HUGE!
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3,737 Posts
Thursday
Chest Supported Rows (M)
to 130kg x 6+2, 7+1 and 8 reps

Low Cable Row - stirrup bar (M)
to stack +20kg x 8 reps (HAF)

Lat Pulldowns - double D handles (N)
to the stack +10kg x 8 reps

DOH Deadlifts with Bulk Fat Grips
to 140kg x 6 reps (need to really work in this)

I also need to include a Iso Leg Press low row next time.

Bwt: 322lbs
 

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Getting HUGE!
Joined
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3,737 Posts
Friday
Workout, for me, was all over the place. I've just had a look what I was doing in 2020 (pre lockdowns) and I'm gonna echo that for 12 weeks starting next week. Todays:
AM
Close Grip Bench Press
to 147.5-kilos x 1 HAF rep, Failed. Dropped back to 120-kilos x 3 x 1 and 1 x 3 reps

Wrist Roller
to 106.25-kilos x 3 x 15 reps

Reverse Dumbbell Wrist Curls
30lbs x 3 x 20 reps
 
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