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Getting HUGE!
Joined
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3,699 Posts
Monday
@ Powerhouse. Sluggish to begin with


Power Squat Machine
100kg x 12 reps, 210kg x 12 reps, 380kg x 8+4 reps (my back twinged, so stopped and resetted)


Leg Press
200kg x 15 reps, 300kg x 15 reps, 400kg x 15 reps (off of pins as per - I feel like I could up the seat a notch for more range of movement)


Seated leg Curls
8p, 14p and the stack x 16 reps

Leg Extensions
Ditto as LLC


Bwt: 22st 9lbs (stomach bloat from Friday gone)
 

·
Getting HUGE!
Joined
·
3,699 Posts
Tuesday
Close Grip Bench Press
Shay wanted to attempted 205kg so I went heavy. It wasn't great

Low Cable Row
to the stack x 8 reps

Reverse Wrist Curls
36lbs x 3 x 20 reps

Thursday
Seated Press
(high start position)
to 92.5-kilos x 4 reps (SO)

Hammer DB Curls
to 65-kilos x 4 reps

Skull Crushers
to 52-kilos x 8 reps (SO)

Wrist Roller
(wrist curls causing too much elbow pain so... also stayed light but full reps)
20-kilos 3 x 3 reps
 

·
Getting HUGE!
Joined
·
3,699 Posts
Friday
Todays No is 8
Close Grip Bench Press
to 120kg x 3 x 8 reps (faster with each set)

Iso Lever Low Row
to 130kg / 264lbs x 8 reps an arm

Reverse Wrist Curls
17.5kg x 10 reps, then 20kg x 2 x 8 reps

Bwt: 22st 9lbs / 317lbs
 

·
Getting HUGE!
Joined
·
3,699 Posts
Monday
The rule of 8. Trained in my home gym

SSB Squat Bar
to 240-kilos x 8 reps

45-degree Leg Press
to 480-kilos x 8 reps (all hole 3)

Leg Extensions
to 11p x 8 reps

Lying Leg Curls
to 10p x 8 reps
 

·
Getting HUGE!
Joined
·
3,699 Posts
Thursday
Seated Press
to 92.5kg x 6 reps

s/s

Hammer DB Curls
to 67.5kg x 5 reps @

Skull Crushers
to 53.75kg x 8 reps (SO)

s/s

Reverse Wrist Curls
38.75lbs x 3 x 15 reps
 

·
Getting HUGE!
Joined
·
3,699 Posts
Friday
@ Powerhouse Gym
Close Grip Bench Press
122.5-kilos x 3 x 7 reps

Low Cable Row
to stack x 8 reps

Gym Wrist Roller
It's a set up I made for them - all of 2 inches but effective. Not braced like my set up
10kg x 3 x 3 reps

Bwt: 22st 4lbs / 312lbs
 

·
Getting HUGE!
Joined
·
3,699 Posts
Tuesday
Close Grip Bench Press
to 122.5-kilos x 3 x 8 reps

DOHTBDLTL
to 127-kilos x 8 reps

Reverse Wrist Curls
38.75lbs x 3 x 16 reps
 

·
Getting HUGE!
Joined
·
3,699 Posts
Thursday
@ my home gym
Seated BB Press
to 923.5-kilos x 7 reps

Hammer DB Curls
to 67.5-kilos x 6 reps @

Skull Crushers
to 55-kilos x 8 reps

s/s

TPD
7p x 20 reps

Wrist Roller
25-kilos x 3 x 3 reps (each rep was alternated between clockwise and anti-clockwise)
 

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Getting HUGE!
Joined
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3,699 Posts
Friday
Close Grip Bench Press
to 125-kilos/275lbs x 3 x 6 reps (more there but I'll save it for next time)

Mid Iso Row
to 100-kilos/220lbs

Reverse Dumbbell Wrist Curls
17.5-kilos x 3 x 20 reps

Bwt: 22st 8lbs/316lbs
 

·
Getting HUGE!
Joined
·
3,699 Posts
Monday
@ Powerhouse. Rule of 8 still applying
Power Squat Machine
to 400-kilos x 8 reps

Leg Press
to 520-kilos x 8 reps

Leg Extension
to stack x 8 reps

Lying Leg Curls
to stack x 8 reps

Bwt: 319lbs
 

·
Getting HUGE!
Joined
·
3,699 Posts
Tuesday
Close Grip Bench Press
to 125kg x 3 x 7 reps

Low Cable Row
to stack + 17.5kg x 8 reps

Wrist Roller
27.5kg x 3 x 3 reps (clockwise and anti-clockwise alternating reps)
 

·
Getting HUGE!
Joined
·
3,699 Posts
Thursday
Up early, PC pissing me off, Council bill late (f**k knows why), GF late... on one! @ home gym

Seated Press
90kg x 6 on 2nd set (mis-load) then 92.5-kilos x 7 reps (should have done 8) grrr

Hammer DB Curls
67.5-kilos x 7 reps @

Skull Crushers
57.5-kilos x 8 reps

Reverse Wrist Curls
39lbs?? x 3 x 17 reps
 

·
Getting HUGE!
Joined
·
3,699 Posts
Friday
@ Powerhouse
Close Grip Bench Press
to 125kg (275lbs) x 3 x 8 reps

Lat Pulldowns
Different handles for each set as I was working in with a member
to stack x 8 reps

2-inch Wrist Roller
hella pump using 10kg 3 x 3 reps

Bwt: 314lbs
 

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Getting HUGE!
Joined
·
3,699 Posts
Monday
@ my home gym. 1hr 15mins
SSB Bar Hatfield Squats
260-kilos x 6 reps

Leg Press
added a 6-inch pad to increase the range of movement
to 540-kilos x 8 (7+1) reps

Leg Extensions
to all bar 1 plate (no hole on selector pin on the machine for it)... 12p? x 8 reps

Lying Leg Curl
11p x 6 r/p reps
 

·
Getting HUGE!
Joined
·
3,699 Posts
Tuesday
@ my gym
Close Grip Bench Press
to 127.5-kilos x 3 x 8 reps

Lat Pulldown
to stack x 8 reps

Reverse Wrist Curls
39lbs?? x 3 x 18 reps
 

·
Getting HUGE!
Joined
·
3,699 Posts
Thursday
Huffing n puffing today. @ my home gym. Busy day today
Seated BB Press
95-kilos/209lbs x 4 reps (more there but held back due to usual pain)

Hammer DB Curls
to 62.5-kilos/137.5lbs x 8 reps @

Skull Crushers
to 60.25-kilos/132.5lbs x 8 reps

Wrist Roller
pin + 30-kilos / 66lbs x 3 x 3 tough CW and ACW reps
 

·
Getting HUGE!
Joined
·
3,699 Posts
Friday
Close Grip Bench Press
to 127.5-kilos (about 280lbs) x 3 x 7 reps

One Arm Dumbbell Rows
to 90-kilos (198lbs) x 8 reps

Reverse Wrist Curls
17.5-kilos (about 39lbs) x 3 x 19 reps

Bwt: 22st 7lbs / 315lbs
 

·
Getting HUGE!
Joined
·
3,699 Posts
Monday
The heat here made sleep bad. Trained @ my gym and then watching client videos and adding feedback

Lever Squat
to 220-kilos x 8 reps

Iso Leg Press
to 125-kilos x 8 reps

Leg Extensions
to stack x 8 reps

Lying Leg Curls
to 8p x 2 x 8 reps
 

·
Getting HUGE!
Joined
·
3,699 Posts
Tuesday
Up crazy early due to heat over night. Did some steps before gym
Close Grip Bench Press
to 127-kilos x 3 x 8 reps

DOH TB TL Deadlifts
to 137-kilos x 8 reps

Reverse Dumbbell Wrist Curls
39lbs x 2 x 20 and 1 x 15 LH and 20 RH
 

·
Getting HUGE!
Joined
·
3,699 Posts
Thursday
@ my gym. Slightly late
Seated BB Press
to 95-kilos x 5 reps (more there)

Hammer DB Curls
to 65-kilos x 6 reps @

Tricep Skull Crushers
to 62.5-kilos x 6 reps

Wrist Roller
31.25-kilos x 3 x 3 reps
 
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