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Getting HUGE!
Joined
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3,731 Posts
Friday
@ Powerhouse Gym
Took my time

Close Grip Bench Press
to 140-kilos x 6, 7 and 8 reps

One Arm Dumbbell Row
to 90-kilos x 8 reps

Bwt: 321lbs
 

·
Getting HUGE!
Joined
·
3,731 Posts
Monday
Bank Holiday weekend. I've had the family over. I even went into kick ass mode yesterday when we got stuck in some crazy stupid traffic thing (it worked - we got out of it lol). Slight, if nice, disruption to the routine. But Monday is also leg day so... @ my home gym

Lever Squat
to 230-kilos (500lbs+) x 7 reps

Iso Leg Press
to 135-kilos (297lbs) @ leg x 5 reps

Leg Extensions
to stack +10-kilos x 7 reps

Lying Leg Curls
to 9p + 1.25-kilos x 4 reps
 

·
Getting HUGE!
Joined
·
3,731 Posts
Tuesday
@ home gym
Close Grip Bench Press
to 92.5-kilos x 2 x 16 reps (nice pump)

Lat Pulldowns - wide grip
to 3/4 stack x 2 x 16 reps

Wrist Roller
38.75-kilos x 3 x 2 reps (3 sets next time)
 

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Getting HUGE!
Joined
·
3,731 Posts
Thursday
Seated BB Press
to 97.5-kilos x 7 reps

Hammer DB Curls
to 67.5-kilos x 7 reps @ an arm

Skull Crushers
to 65-kilos x 7 reps

Reverse DB Wrist Curls
47lbs x 3 x 20 reps
 

·
Getting HUGE!
Joined
·
3,731 Posts
Friday
@ Powerhouse

Close Grip Bench Press
Could have been better. Gotta get the 3 x 8 reps
to 140-kilos x 7, 7 and 6. Then 1 x 150-kilos (330lbs)

Pullover Machine
to stack +20-kilos/gym pin

Bwt: 318lbs
 

·
Getting HUGE!
Joined
·
3,731 Posts
Monday
@ Powerhouse. Took me longer cos I saw a bunch of people (inc owner) I've not seen in a while. That and loading and unloading takes forever ha ha. Good session

Power Squat Machine
to 440-kilos/968lbs x 8 reps
(got Ken to help with the racking after)

Leg Press
to 570-kilos/1254lbs x 8 reps

Seated Leg Curls
to stack x 16 reps

Leg Extension
to stack x 16 reps

Bwt: 319lbs
 

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Getting HUGE!
Joined
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3,731 Posts
Tuesday
Right anterior delt still a bit off but a nice session regardless. @ my home gym. Right upper arm mild pump to 20.25-inches
Close Grip Bench Press
to 97.5-kilos x 2 x 16 reps

Lat Pulldowns - med double stirrup bar
to 4/5ths stack x 16 reps

Wrist Roller
37.5-kilos x 3 x 3 r/p reps
right forearm 16.5-inches
 

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Getting HUGE!
Joined
·
3,731 Posts
Thursday
@ my gym
Seated BB Press
to 87.5-kilos x 8 reps
Usual faff with front right delt

Hammer DB Curls
up to 75-kilos (165lbs) x 8 reps
I've been writing 67.5-kilos for ages. But I actually checked and it's 75!!

Skull Crushers
to 65-kilos x 8 reps
faff with the elbow sleeves

Reverse Wrist Curls
49.75 x 3 x 15 reps
 

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Getting HUGE!
Joined
·
3,731 Posts
Friday
Close Grip Bench Press
to 140-kilos x 5. Stopped there cos it was poor. I may have hit the wall on this program. So I went to 150-kilos x 4 x 1 reps

Low Cable Rows
to stack x 16 reps
Used the gyms new 'Max Grip' style handles (medium width)

Bwt: 319lbs
 

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Getting HUGE!
Joined
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3,731 Posts
Monday
Iffy gut which is NEVER fun on leg day. Nearly puked after the leg press lol

SSB Hatfield Squat
to 265-kilos x 6 reps

Leg Press
to 570-kilos x 8 reps (HAF)

Leg Extension
to stack + 10-kilos x 8 reps

Lying Leg Curls
to 9P + 1.25-kilos x 8 reps (last one was crap
 

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Getting HUGE!
Joined
·
3,731 Posts
Tuesday
Bloated belly needs to go down.
@ mine. I'll be running this 2x this week (volume) then switching the days around next week)

Close Grip Bench Press
to 97.5kilos x 2 x 12 reps (14 next time)

One Arm DB Row
47lbs x 16 reps, 86lbs x 16 reps, 75-kilos x 12 reps (14 next time)

Wrist Roller
40-kilos x 3 x 2 reps (3 x 3 next week)
 

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Getting HUGE!
Joined
·
3,731 Posts
Thursday
@ my gym.
Seated Press
to 100kg/220lbs x 4 reps

Hammer DB Curls
to 77.5kg/170.5lbs x 4 reps

Lying Skull Crushers
to 67.5-kilos/148lbs x 4 reps
+ 16 reps x 9p Tricep Pushdowns

Reverse DB Wrist Curls
49.75lbs x 3 x 16 reps

Light forearm pump (extensors only) 16.5-inches and upper arm 20.25-inches. Bwt: 320.5lbs on my scales
 

·
Getting HUGE!
Joined
·
3,731 Posts
Friday
@ Powerhouse
Close Grip Bench Press
See prev comment
to 100kg 2 x 12 (2 x 14 next time)

Iso Mid-Row
to 101.25-kilos x 6 reps

Bwt: 319.5lbs
 
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