Let The Dog Drive The Bus

Straight arm lat pull downs
13.5kg x 30
20.3kg x 20
22.5kg x 10
22.5kg x 10
22.5kg x 10

Rear delt fly
45kg x 20
52kg x 15
59kg x 15
59kg x 15

Face pulls
3 x 20

Pendley row
40kg x 10
60kg x 8
80kg x 6
100kg x 4
100kg x 5
100kg x 5
100kg x 5

Diverging lat pull down
36kg x 20
45kg x 20
52kg x 12
59kg x 10
66kg x 8

Wide grip seated cable row
59kg x 10
66kg x 10
73kg x 10
79kg x 8

Db lateral raises
8kg x 32
10kg x 16
12kg x 12

Seated dip machine
27kg x 20
36kg x 20
45kg x 20
54kg x 20
64kg x 20

Rope Triceps ext
10.2kg x 30
14.7kg x 20
19.3kg x 10

Oh Triceps ext
18kg x 20
18kg x 15

5 Likes

Think Iā€™m going to go full bro for a while. Really enjoying doing what I feel like and chasing the pump. Lifeā€™s a bit all over the place at the moment so I figure my training may as well follow suit.

4 Likes

This is Bro Code for ā€œI wish I could deadlift as much as this guy doesā€.

Tbf he looks like he could Deadlift alot more than be, heā€™s quite the beast, Romanian too so he has that.

As long as you do it wearing a Lycra suit then itā€™s all good :joy:

Did you make the joke about how ā€œlike, arenā€™t all your deadlifts technically RDLs?ā€

He showed me a video of himself deadlifting and it did look like an Rdl, but I suppose his always will.

Chest and Biceps

Pec fly machine
27kg x 20
36kg x 15
41kg x 15
45kg x 15
50kg x 10

Incline db fly
16kg x 12
16kg x 12
16kg x 12

Incline Smith to neck
Bar x 10
20kg x 10
30kg x 10
40kg x 10
50kg x 8
30kg x 18

Converging chest press
32kg x 20
45kg x 10
52kg x 10
59kg x 10
66kg x 10
73kg x 8

Dip machine
54kg x 10
64kg x 10
73kg x 10
82kg x 8

Cross body hammer curls
14kg x 10
16kg x 10
18kg x 10

Curl machine
32kg x 10
36kg x 10
41kg x 10

Rope hammer curl dropset

Ab machine
3 x 20

5 Likes

Look at you go with your bro session. :joy:

1 Like

Legs

Squat
60kg x 10
80kg x 5
100kg x 5
120kg x 5
140kg x 5
160kg x 2
140kg x 5

Rdl
100kg x 6
140kg x 10
180kg x 5
180kg x 5

Calf press
3 x 20

Calf extension
2 x 20

Db lateral raises
3 x 10

5 Likes

Shoulders and biceps

Lateral raise machine
32kg x 10
45kg x 10
54kg x 10
64kg x 10
73kg x 10

Cable Lateral raise
2.3kg x 20
4.5kg x 15
6.8kg x 10

Plate loaded shoulder press
5kg x 20
15kg x 10
20kg x 10
25kg x 10
30kg x 10
25kg x 10
15kg slow eccentric x 10

Db lateral raises ss 25kg bnp
10kg x 20 / 12
12kg x 12 / 14
14kg x 8 / 12

Rear delt db fly
6kg x 12
6kg x 10
6kg x 12
6kg x 12

Csble upright row
18kg x 16
22.8kg x 8
24.8kg x 7
15.8kg x 20

Curl machine
32kg x 10
41kg x 10
45kg x 10
27kg slow eccentric x 8

Cross body db hammer curls
16kg x 8
16kg x 8
16kg x 8

Ez bar 10kg curls
30
30

5 Likes

Straight arm lat pull downs
32kg x 20
45kg x 20
59kg x 10
59kg x 10
59kg x 10

Face pulls
3 x 20

Rear delt fly
45kg x 20
52kg x 15
59kg x 10
59kg x 10

lat pull down
39kg x 20
52kg x 14
66kg x 10
73kg x 8

Wide grip seated cable row
59kg x 10
66kg x 10
73kg x 10
79kg x 9

Db lateral raises
8kg x 34
10kg x 18
12kg x 12

Seated dip machine
50kg x 20
54kg x 20
64kg x 20
68kg x 10
73kg x 10
77kg x 8

Rope Triceps ext
18kg x 20
32kg x 30
41kg x 10
41kg x 10

V handle push downs
41kg x 20
54kg x 12
54kg x 12

Oh Triceps ext
18kg x 20
18kg x 15

Decline sit ups
X lots then some with 10kg kettlebell behind heaf

7 Likes

Chest and Biceps

Fly machine
Db flys
Hammer strength is chest press
Cable flys
Incline bench
Db lateral raises ss bnp
Rope hammer curls
Cross body hammer curls
Ezbar curls
Cable crunches

3 Likes

Joined another gym that has a swimming pool, steam and sauna rooms. Has loads of plate load hammer strength machines to. Left phone in pub last night so didnā€™t have it to log weights.

Nice workout and pump.

Legs

Squat
60kg x 10
100kg x 5 paused
120kg x 5
140kg x 4
160kg x 2

Legpress
90kg x 10
140kg x 10
190kg x 10
240kg x 10

Rdl
100kg x 10
140kg x 10
180kg x 5
200kg x 5
180kg x 5
180kg x 5

Lying leg curl
27kg x 12
41kg x 10
45kg x 6
45kg x 5

Seated leg extension
45kg x 20
52kg x 10
66kg x 10
73kg x 10

Calf press
59kg x 20
66kg x 10
66kg x 10

Leg raises
2 x 20

4 Likes

Had some fairly spicy Mexican food last night, stomach was a bit tender this morning, didnā€™t fancy going any harder on squats.

1 Like

should have gone heavy and risked a blow out !! LOL

1 Like

That could have been a deload session

1 Like

Involuntary deload for a few days. Stabbed myself in the leg with a Stanley knife, have some stitches and a haematoma!

2 Likes

not hitting the heart on that. recover quick.

1 Like