Squat

60kg x 10

100kg x 5

120kg x 5

140kg x 5

160kg x 3

Deadlift

100kg x 5

150kg x 5

200kg x 5

240kg x 1

200kg x 10 (rep Pr)

Seated calf raise

25kg x 15

35kg x 15

35kg x 20

Db lateral raises ss 20kg bnp

10kg x 20 / 20

12.5kg x 14/ 12

Squat

60kg x 10

100kg x 5

120kg x 5

140kg x 5

160kg x 3

Deadlift

100kg x 5

150kg x 5

200kg x 5

240kg x 1

200kg x 10 (rep Pr)

Seated calf raise

25kg x 15

35kg x 15

35kg x 20

Db lateral raises ss 20kg bnp

10kg x 20 / 20

12.5kg x 14/ 12

10 Likes

200kg for 10 is really good. Congrats on the pr

1 Like

Db lateral raises ss 25kg bnp

10kg x 20 / 20

12kg x 10 / 10

12kg x 10/ 10

Press

40kg x 10

50kg x 5

60kg push press x5

50kg x 5

40kg x 12

Plate load shoulder press

X 10

10kg x 10

20kg x 10

25kg x 8

30kg x 6

20kg x 12

Delt raise machine

10kg x 10

25kg x 10

40kg x 8

25kg x 15

Face pulls

3 x 20

Cross body hammer curls

15kg x 14

17.5kg x 10

12.5kg x 10

Rope hammer curls

27.5kg x 10

25kg x 10

22.5kg x 10

Curl machine

20kg x 12

20kg x 10

5 Likes

Tbar row

20kg x 20

40kg x 10

50kg x 8

50kg x 5

30kg x 20

Plate load lat pull down

20kg x 20

30kg x 10

40kg x 10

50kg x 10

50kg x 10

Face pulls

3 x 20

Wide grip seated cable row

55kg x 20

75kg x 12

85kg x 10

Straight arm lat pull downs

20kg x 20

25kg x 20

30kg x 15

Db lateral raises

10kg x 30

12.5kg x 10

Triceps ext machine

20kg x 20

35kg x 15

40kg x 10

45kg x 6

V handle push downs

3 x 15

8 Likes

Deadlift

100kg x 5

150kg x 3

200kg x 2

240kg x 1

220kg x 4

220kg x 3

200kg x 7

Force leg press

50kg x 12

100kg x 10

150kg x 10

200kg x 5

200kg x 5

Seated calf raises

20kg x 20

30kg x 20

30kg x 20

Db lateral raises

10kg x 20

12.5kg x 10

12 Likes

Liking the force leg press, it has a sort of pendulum action rather being on a fixed plane, hard to describe but seems harder to lockout than a standard 45degree.

2 Likes

Matrix plate loaded shoulder press

20kg x 10

30kg x 10

35kg x 6

35kg x 5

25kg x 12

Db lateral raises ss 25kg bnp

12kg x 12 / 12

12kg x 12 / 12

10kg x 16 / 12

Converging shoulder press machine ng

45kg x 8

36kg x 10

36kg x 10

36kg x 10

Curl machine

41kg x 10

45kg x 10

50kg x 10

Cross body hammer curls

16kg x 10

18kg x 7

18kg x 6

14kg x 8

Rope cable crunches

3 x 20

8 Likes

Fly machine

50kg x 20

80kg x 20

100kg x 10

110kg x 10

60kg x 30

Plate load Incline chest press

10kg x 20

20kg x 15

30kg x 6

30kg x 5

25kg x 7

20kg x 12

Incline Smith to neck

20kg x 20

30kg x 20

40kg x 15

50kg x 9

30kg x 18

Incline db fly

15kg x 10

15kg x 15

Db lateral raises ss 20kg bnp

10kg x 20 / 12

12.5kg x 12 / 10

Curl machine

30kg x 12

35kg x 10

40kg x 5

Cross body hammer curls

17.5kg x 8

17.5kg x 6

15kg x 12

8 Likes

Straight arm lat pull downs

21kg x 20

28kg x 20

35kg x 12

21kg x 20

Hammer strength pull down

20kg x 10

30kg x 10

40kg x 10

40kg x 8

30kg x 14

Rear delt fly

65kg x 10

72.5kg x 8

50kg x 16

Wide grip seated cable row

27kg x 12

30.5kg x 12

34kg x 10

Db lateral raises

12kg x 12

14kg x 8

Triceps cable ext

21kg x 20

28kg x 20

8 Likes

I always get a craving for steak whenever I stumble upon your log.

1 Like

Should probably change the logs name. Itās pretty much a Five Guys burger every night at the moment.

5 Likes

Are they good? Iāve never indulged. Thereās one pretty close to me Iāve heard good things about.

The burgers are very good, the milkshakes and fries are amazing. (pro tip. You never need to order anything other than small fries, they throw an inedible amount in the bag after the container is full.)

3 Likes

I havenāt had a fast food burger for several years. Now foot longs at Costco whebever I can.

2 Likes

Chain fast food burgers are usually pretty crappy (McD, BK etc), but specialized burger joints usually make pretty good burgers. Here, we have several great choices for quality burgers - both the simple eat by hand type and the advanced kind with all sorts of fillings. Donāt you have that kind of burger joints in the US?

Oh, sorry, thought I answered to his post.

No problem at all.

Hammer strength shoulder press

10kg x 10

20kg x 10

30kg x 10

40kg x 10

50kg x 2

30kg x 16

Single arm db lateral raises

14kg x 8

16kg x 8

Db lateral raises

12kg x 12

12kg x 10

Press

20kg x 10

40kg x 10

50kg x 5

60kg x 2

40kg x 15

Dips

Bw x 25

Bw x 20 (feel bit better on shoulder but not perfect)

Seated Incline db curls

10kg x 10

14kg x 10

16kg x 10

Rope cable row

3 x 10

7 Likes

Should have trained legs today, but just not feeling it. Have done alot of driving the past week so hip and knee feel a bit cranky.

Will see how hungover/motivated I am tomorrow.