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Getting HUGE!
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3,737 Posts
Thursday
Tired. Bad nights sleep and a toothache. Trained solo
Seated BB Press
Faffed about to get what I wanted then worked to 107.5-kilos x 3 reps

Hammer Dumbbell Curls
to 62.5-kilos x 7 reps

Tricep Pressdown
to 12p _3 and 3/4-kilos x 6 reps (pain!)
 

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Getting HUGE!
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3,737 Posts
Friday
Little tired. Mild toothache again. But... the bench flew up!!

Close Grip Bench Press
I'd aimed to hit 160kg or 352lbs this time around but every single rep was in the groove so we kept going. I stopped at 170kg or 374lbs

I'll do the wrist roller later then I'm having a week off
 

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Getting HUGE!
Joined
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3,737 Posts
Saturday
In lieu of Friday. 7 days off. Ass dragging / lacking pep (post cycle)

Close Grip Bench Press
to 135-kiols x 3 x 3 and 1 x 8 reps

DOH TL TB (30mm) Deadlift
to 147-kilos x 8 reps (no belt)
 

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Getting HUGE!
Joined
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3,737 Posts
Monday
Upping the volume cycle. Plan: drop bodyweight, improve condition, quad hypertrophy.
SSB Hatfield Squats
To bench only (no 10kg plate under the end so about 2-inches lower). To 200kg x 15 reps

Leg Press
to 310kg x 15 reps

Leg Extensions
to 9p x 15 reps

Lying Leg Curls
to 8p x 12 reps

Bwt: 322lbs
 

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Getting HUGE!
Joined
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3,737 Posts
Tuesday
Another day solo (same as last week and yesterday).

Close Grip Bench Press
to 137.5kg x 3 x 3 reps and 1 x 7 reps

Low Cable Row
1/2 stack x 15 reps, 3/4 stack x 15 reps, stack + 15kg x 12 reps

Reverse Dumbbell Wrist Curl
36lbs x 3 x 15 reps

Bwt: 322lbs
 

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Getting HUGE!
Joined
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3,737 Posts
Friday
@ Powerhouse with Ken.
Close Grip Bench Press
to 117.5kg x 1 for Ken
to 140kg x 3 x 3 and 1 x 7+1 spot (PB)

s/s

LPD
to stack x 10 reps

DB Wrist Curls
20kg db (new Gordian DB's) x 3 x 15 reps
 

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Getting HUGE!
Joined
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3,737 Posts
Monday
Another leg volume day. Solo. Straight out after to get some steps in
Lever Squat
warm up x 15 reps, 40kg x 15 reps, 120kg x 15 reps, 180kg x 15 reps

Iso Lever Leg Press
1 leg at a time (weight load a side) - 40kg x 15 reps , 80kg x 15 reps, 97kg x 15 reps (I added a Cambridge Roll Wheel @ 17kg)

Leg Extension
to 10p x 12 reps

Lying Leg Curls
to 8p x 12 reps

Bwt: 319lbs
 

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Getting HUGE!
Joined
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3,737 Posts
Tuesday
Close Grip Bench Press - Volume day
to 120kg x 6, 7 and 8 reps

Dumbbell Row
to 62.5kg x 12 reps

Reverse Wrist Curl
36lbs 3 x 16 reps
 

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Getting HUGE!
Joined
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3,737 Posts
Thursday
Solo. Spoke to a buddy about him powerlifting here
Seated Press
to 102.5kg x 5 reps

Hammer DB Curls
to 86lbs x 12 reps (forgot to do max weight lol)

Tricep Pressdown
to 12p +3.75kg x 8 reps

Wrist Rotations
Loading pin x 2 x 15 reps, +2.5kg and a screwdown collar x 12 reps

Bwt: 319lbs
 

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Getting HUGE!
Joined
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3,737 Posts
Friday
@ Powerhouse Gym with Ken
Iso Low Lever Row
40, 80 and 120kg x 8 reps

Close Grip Bench Press
to 140kg x 4 x 4 reps

Dumbbell Wrist Curl
32.5kg (by accident, was meant to be 22.5) x 3 x 12 reps

Bwt: (on gym scales) 316.8lbs
 

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Getting HUGE!
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3,737 Posts
Monday
9.30am @ Powerhouse Gym. One of 3 leg sessions I'll be doing (so I'll be here for legs 1 week in 3)
Power Squat
x 12 reps, 100kg x 12 reps, 190kg x 12 reps, 270kg x 12 reps, 360kg x 12 reps

45-degree Leg Press - same machine as I have
160kg x 15 reps, 320kg x 15 reps, 360kg x 15 reps

Leg Extensions
7p x 15 reps, 14p x 15 reps, stack (20p) x 15 reps

s/s

Seated Leg Curls
7p x 15 reps, 14p x 15 reps, stack (20p) x 15 reps

Bwt: 316lbs
 

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Getting HUGE!
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3,737 Posts
Tuesday
Usual post heavy leg session issue lol
Close Grip Bench Press
to 120kg x 7, 8 and 9 reps

s/s

DOH TL Deadlifts (40mm bar)
Was crap. Needs work

Reverse DB Wrist Curl
36lbs x 3 x 17 reps (forearms taped out at 17")
 

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Getting HUGE!
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3,737 Posts
Thursday
Sloppy session
Seated BB Press
Too much pain on top set (bicep tendon) - so fail

Hammer DB Curl
to 62.5-kiklos x 9 reps @

Tricep Pressdown
to 12p +3.75-kilos x 8 reps *(less than I wanted

DB Wrist Curl
70lbs x 3 x 12 reps - all ugly (db's ripping skin here and there)

Bwt: 317.95lbs on my gym scales
 

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Getting HUGE!
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3,737 Posts
Friday
Fun times @ Powerhouse. They gave me a trap bar (they're getting a new one) as a thank you (probably for helping sell some dumbbells for them recently). Jo, PT and on the desk, introduced me to a new member called Chris 'cos Steve knows about strength training' and he asked if I did PT'ing... so I may well have him train here (my gym) 2x a week. Thank you Jo. Bench went well too.

Close Grip Bench Press
to 140-kilos x 3 x 5 reps (4 x 5 next time). Last set flew up.

s/s

Iso Mid-Row
to 90kg x 8 reps

Reverse Wrist Curls
17.5-kilos (38.5lbs) x 3 x 12 reps @

Bwt: 315.7lbs on gym scales
 

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Getting HUGE!
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3,737 Posts
Monday
SSB Hatfield Squat
to 200-kilos x 12 reps

Leg Press
to 380-kilos x 15 reps (needs to be deeper)

Leg Extensions
to 11p x 15 reps

Lying Leg Curls
to 8p x 12 reps
 

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Getting HUGE!
Joined
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3,737 Posts
Tuesday
Close Grip Bench Press
to 122.5-kilos x 3 x 8 reps (usual bicep tendon issue - mostly first set)

DOH TB (40mm) TL Deadlifts
Light - just for form and lower back work (to be increased over the coming weeks)
bar x 20 reps, 67-kilos x 3 x 15 reps

DB Wrist Curls
70lbs x 3 x 13 reps

Bwt: 317lbs
 

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Getting HUGE!
Joined
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3,737 Posts
Thursday
Seated Press
Adjusted the height on the top set due to that bicep tendon issue (old man stuff). Upping it took away the pain
to 90kg x 6 reps (nose height instead of chin)

Hammer DB Curls
Did pre sets reps of 15 (23.5lbs, 47lbs and 86lbs x 15 reps - nice little pump) then the heavy s**t as per
to 62.5kg x 10 reps (working slowly to the BIG dumbbells)

Lying Skull Crushers
to 44kg (sleeves on) x 12 reps

Reverse DB Wrist Curls
36lbs x 3 x 18 reps
 

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Getting HUGE!
Joined
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3,737 Posts
Friday
Trained solo @ Powerhouse Gym (Ken on new routine). One of the bigger fella (330lbs) said I was looking hard (as in solid looking). I only had an hour so got on with it
Close Grip Bench Press
to 145-kilos x 1, 3 and 5 reps

One Arm Dumbbell Rows
to 90-kilos x 8 reps (easy)

One Arm Dumbbell Wrist Curl
32.5-kilos x 3 x 15 RH and 2 x 14 LH

Bwt: 22st 9lbs / 317lbs
 

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Getting HUGE!
Joined
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3,737 Posts
Monday
It took a while to get my ass in gear due to having 5 beers (Guinness) Sunday night. The last time was pre this lockdown - so 9 months. ago. Needed but.. oof
Lever Squat
to 200kg x 12 reps (other sets were 15's)

Iso Leg Press
100kg x 15 reps

Leg Ext
to 11p+1.25kg x 12 reps

Lying Leg Curls
to 8p x 13 reps

Tuesday
Struggling (lower left back small spasm) to pick stuff up. I tried the newly acquired trap bar but switched back to a 40mm bar as I could use a wider stance

Close Grip Bench Press
dropped back to 120kg as I was lowering the volume on a higher volume day. So..
to 120kg x 3 x 9 reps

DOHTBDL
to 87kg x 10 and then 12 reps (slightly more warmed up)

Reverse Wrist Curls
36lbs x 3 x 19 reps
 

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Getting HUGE!
Joined
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3,737 Posts
Friday
Arms and left shoulder a little sore from yesterdays efforts
Close Grip Bench Press
to 147.5-kg x 3 x 3 reps (no spot or training partner)

Iso Pulldowns
to 80kgs x 8 ugly reps (a bit too heavy)

Dumbbell Wrist Curls
to LH: 30kg x 2 x 12 reps (ran out of time), RH: 35kg x 3 x 12 reps

Bwt: 22st 12lbs / 145kg / 319lbs
 
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