Sbs hypertrophy C6D1
5 mins treadmill
Squat
60kg x 10
100kg x 5
140kg x 2
150kg x 2
160kg x 1
170kg x 1
185kg x 1 (Pr)
130kg x 7
130kg x 7
130kg x 7
130kg x 13
Incline bench
40kg x 10
57.5kg x 9
57.5kg x 9
57.5kg x 9
57.5kg x 14
NG pull down
55kg x 10
65kg x 10
75kg x 10
85kg x 9
Fly machine
60kg x 20
65kg x 20
70kg x 20
75kg x 20
80kg x 20
Face pulls
4 x 20
Ez bar curls
10kg x 40
10kg x 30
10kg x 20
10kg x 20
Cable crunches
3 x 20
Rope hammer curl
2 x 20
Quality
Squats felt great this morning, 185kg went up really well. Decided to leave it there and save 190kg for another day.
Sbs hypertrophy C6D2
5 mins treadmill
Db press
16kg x 10
20kg x 8
22kg x 9
22kg x 9
22kg x 9
22kg x 16
Rdl
60kg x 8
100kg x 5
140kg x 5
180kg x 5
200kg x 6
Lying leg curl 35kg
3 x 20
3 x 10
Cable row
55kg x 10
65kg x 10
75kg x 10
85kg x 18
Db lateral raises ss 20kg bnp
10kg x 20/20
12kg x 18/15
12kg x 10/10
Calf raises
80kg x 20
120kg x 20
140kg x 20
140kg x 20
Decline situps
2 x 30
Sbs hypertrophy C6D3
5 mins treadmill
Bench
20kg x 20
40kg x 10
60kg x 5
80kg x 3
100kg x 2
110kg x 2
80kg x 7
80kg x 7
80kg x 7
80kg x 12
Leg press
40kg x 20
80kg x 10
120kg x 10
160kg x 9
160kg x 9
160kg x 9
160kg x 24
Seated Row machine
55kg x 10
65kg x 10
70kg x 10
75kg x 8
Triceps push down
30kg x 20
35kg x 10
40kg x 10
45kg x 8
Rope cable curl
3 x 20
Oh Triceps Rope ext
3 x 20
Cross body db hammer curl 12kg
18
16
14
Cable crunches
2 x 20
Feeling strong again today, letting weight creep up to end at 215lbs, same as start photo and last years finish photo for the T-ransformation challenge.
110kg x 2 on bench might be a rep Pr, canāt be bothered to check back.
Started having a big bowl of cereal with protein shake instead of milk before bed, can really feel the difference in energy level when training in the morning.
I was going to say bench looks like itās coming along. Well done mate
Did just check, got 110kg x 3 earlier in the year.
Sbs hypertrophy C6D4
5 mins treadmill
Db bench
20kg x 10
26kg x 6
28kg x 4
30kg x 9
30kg x 9
30kg x 9
30kg x 20
Hack squat
80kg x 10
110kg x 9
110kg x 9
110kg x 9
110kg x 15
Pull downs
45kg x 10
55kg x 10
65kg x 10
75kg x 10
85kg x 10
Oh Triceps ext
3 x 20
Face pulls
3 x 20
Db lateral raises
10kg x 10
14kg x 10 drop to 8kg x 8
14kg x 8 drop to 8kg x 6
Sbs hypertrophy C6D5
5 mins treadmill
Deadlift
70kg x 10
120kg x 4
160kg x 3
200kg x 2
240kg x 3 (rep Pr)
167.5kg x 7
167.5kg x 7
167.5kg x 7
167.5kg x 13
Tbar row
20kg x 20
30kg x 20
30kg x 20
30kg x 20
Calf raises
80kg x 20
120kg x 20
140kg x 20
140kg x 20
Face pulls
3 x 20
Rope cable curl
3 x 20
Cable crunches
3 x 20
Gave blood last night, so made sure I ate loads after, seems to make a massive difference to energy in the morning.
Booom nice work mate
Cheers, fairly confident 260kg will happen soon.
Mate, you are making me realise I really need to lift my game and reset my normal. Thanks
The way dl is progressing is making me think I should be doing much better at squatting. I think it may be time to set the safeties and grind out Squats the way I can dl.
Great work on the deads mateā¦
One thing Iāve observed in the strongman gym I train at is that several of the really strong deadlifters arenāt greatest of squatters, and visa versa, thereās 800-900lb+ squatters in the gym that can barely pull 600-650lb deads. Id just go with the flo
Sbs hypertrophy C6D6
5 mins treadmill
Ohp
20kg x 20
40kg x 5
50kg x 4
60kg x 2
70kg x 1
75kg x 1
50kg x 7
50kg x 7
50kg x 7
50kg x 12
Chin ups
15
8
6
3
Dips
Bw x 10
+10kg x 10
+15kg x 10
+20kg x 10
+25kg x 10
Db lateral raises
8kg x 20
14kg x 10
14kg x 10
14kg x 8 drop to 8kg x 10
8kg x 20
Face pulls
3 x 20
Oh Triceps ext
3 x 20
This is getting back up there. Is this strict press ?
Yes, I got 80kg a few months back, but have regressed a bit, 75kg was pretty tough.
