T Nation

Every Night is Steak Night

Nasty mate. You trying to get out of leg day? Lol

2 Likes

Daaamnnnn man. Hope it heals up quick

Thanks, it’s stitched up now so should heal up quick.

1 Like

Shoulders and biceps

Db lateral raises
8kg x 20
10kg x 12
12kg x 10
14kg x 8

Cable Lateral raises
5kg x 10
7.5kg x 10
10kg x 8
7.5kg x 10

Hammer strength shoulder press
x 10
15kg x 10
20kg x 10
30kg x 10
30kg x 8
20kg x 12

Face pulls
3 x 20

Rope hammer curls
15kg x 20
17.5kg x 20
21kg x 20

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

Ab machine
3 x 20

4 Likes

Straight arm lat pull downs
20.3kg x 10
24.8kg x 10
29.3kg x 10
29.3kg x 10

Face pulls
3 x 20

Rear delt fly
45kg x 20
52kg x 15
59kg x 15
66kg x 10

lat pull down
45kg x 20
52kg x 12
59kg x 10
59kg x 10

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

Db lateral raises
8kg x 30
10kg x 18

Seated dip machine
50kg x 20
59kg x 20
68kg x 10
77kg x 15
86kg x 15

Rope Triceps ext
18kg x 20
20.3kg x 15
20.3kg x 15

6 Likes

Chest and Biceps

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

Incline db fly
16kg x 12
16kg x 14
18kg x 12

Incline Smith to neck
Bar x 20
20kg x 10
30kg x 10
40kg x 10
50kg x 10
60kg x 4
30kg x 24

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

Dip machine
73kg x 7
73kg x 5
59kg x 20

Face pulls
3 x 20

Db lateral raises ss 20kg bnp
10kg x 12 / 12
12kg x 12 / 12
12kg x 10 / 18,

Cross body hammer curls
14kg x 10
16kg x 10
18kg x 11

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

Ttb 10
Ab wheel 20
Ttb 3
Ab wheel 10

Rope hammer curl dropset

5 Likes

How’s that leg doing, mate?

Get stitches out tomorrow, it’s still pretty raised behind the cut, should probably not have worked this week.

5 Likes

I usually do my smith inclines a little lower than the neck. When i get up that high I feel them mainly in my delts.

I like them to neck with a really wide grip and flared arms.
Probably not great for my shoulders though.

1 Like

Deadlift
60kg x 3
110kg x 3
140kg x 3
180kg x 3
220kg x 3
220kg x 3
220kg x 3
220kg x 4
180kg x 12

Db lateral raises
10kg x 20
12kg x 12
14kg x 8 ss 12 x 25kg bnp
14kg x 6 ss 10 x 25kg bnp

Rear delt fly
3 x 10

Face pulls
3 x 20

Biceps curl machine
3 x 20

7 Likes

Shoulders and biceps

Db lateral raises
8kg x 20
10kg x 12
12kg x 12
14kg x 10
16kg x 8

Matrix plate loaded shoulder press
0 x 10
10kg x 10
20kg x 10
25kg x 10
35kg x 5
25kg x 12

Cable upright row d handles
14kg x 20
27kg x 20
36kg x 20
45kg x 15

Face pulls
3 x 20

Lateral raise machine
50kg x 20
64kg x 10
73kg x 10

Converging Shoulder press machine neutral grip
27kg x 20
41kg x 10
54kg x 8

Rope hammer curls
29.3kg x 10
31.5kg x 10
33.8kg x 6
22.5kg x 20

Cross body hammer curls
14kg x 10
16kg x 10
18kg x 8
18kg x 6

Ab machine
3 x 20

Arm curl machine
3 x 20

5 Likes

Hadn’t trading legs for a while, and the knee pain I get when driving has stopped.
Deadlifted the other day knee pain is back.
Might have to go full bro and just never wear shorts again!

4 Likes

Prowler pushes are easy on the aul knees, I also found static level extensions helpful when my knee played up several years ago. Nothing worse

4 Likes

Static leg extensions worked for me too when I had knee problems.

1 Like

Thanks, I’ll look into those.

2 Likes

Straight arm lat pull downs
24.5kg x 10
28kg x 10
31.5kg x 10
35kg x 10

Hammer strength iso front lat pull down
15kg x 10
40kg x 10
60kg x 4
50kg x 5
40kg x 8

Wide grip lat pull down
40kg x 20
54kg x 15
68kg x 10

Hammer strength iso row
20kg x 10
30kg x 10 (couldn’t find position I liked on these)

Bb row
60kg x 15
80kg x 10
80kg x 8
80kg x 8

Rope Triceps ext
3 x 20

Db lateral raises
10kg x 30
12kg x 12

Triceps press machine
3 x 20

6 Likes

Fly machine
72.5kg x 20
95kg x 20
110kg x 15

Hammer strength iso Incline press
10kg x 30
20kg x 20
30kg x 8
30kg x 8
30kg x 8
20kg x 14

Incline db fly
20kg x 12
18kg x 14

Incline bench to neck
40kg x 12
40kg x 9
40kg x 8

Db lateral raises
10kg x 24
14kg x 7

Rope hammer curls
18.75kg x 20
26.25kg x 10
26.25kg x 10

Cross body hammer curls
16kg x 8
16kg x 6

Ez bar curl
20kg drp 8, 4, 4

7 Likes

Way to go with a bro session.

1 Like

Squat
60kg x 10
100kg x 5
120kg x 5
140kg x 3
150kg x 3
160kg x 2

Rdl
100kg x 10
140kg x 5
180kg x 5
200kg x 6
200kg x 4
200kg x 3

Leg press
100kg x 10
150kg x 10
150kg x 12

Db lateral raises
12kg x 12
12kg x 12

Seated leg curls
2 x 10

Seated calf raises
40kg x 15
40kg x 15

6 Likes