T Nation

Every Night is Steak Night

good to read

1 Like

I’m pretty pleased, shoulder has sorted itself out!

3 Likes

How’s the flat move gone?

Good thanks, just waiting for new bathroom to be finished.

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I always forget to check your log in this section, but every time I do you are crushing it.

Have you noticed any substantial differences physique wise going from a more general strength focus to more of a BB style program?

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No, my diet has been shit for the past 3 months, butty vans for breakfast, 5 Guy’s for dinner. I’m happy just not regressing at the moment.
I’m going to get back to prepping and a proper nutrition plan from next week.

1 Like

Quick I needed a shower session:

Fly machine
80kg x 20
102kg x 14
117.5kg x 8

Hammer strength iso chest press
20kg x 20
30kg x 10
40kg x 5
40kg x 6

Incline bench to neck
40kg x 15
40kg x 15
40kg x 12

Low to high cable fly
8.75kg x 12
11.25kg x 6
8.75kg x 10

Rope cable curls
23.75kg x 20
23.75kg x 15

Cross body hammer curls
16kg x 8

6 Likes

Hack squat
50kg x 10
100kg x 10
150kg x 6
120kg x 10

Leg ext
40kg x 10
50kg x 10
60kg x 10
70kg x 10
80kg x 10
90kg x 10

Face pulls
3 x 20

Reverse hyper
20kg x 18
40kg x 8
40kg x 10
40kg x 10

Seated leg curl
35kg x 12
50kg x 10
60kg x 10
70kg x 8

Seated calf raise
25kg x 20
35kg x 15
35kg x 20
35kg x 12

Ab wheel from knees
30
20
12

Deltoid raise machine
20kg x 20
30kg x 20

Cable crunches
30
20

Dips
Bw x 20
Bw x 20

7 Likes

Hammer strength shoulder press
20kg x 14
35kg x 11
35kg x 8
35kg x 7
20kg x 16

Db lateral raises ss bnp
10kg x 20 / 25kg x 5
12kg x 10 / 17.5kg x 12
12kg x 10 / 17.5kg x 12
12kg x 10 / 17.5kg x 12

Smith seated press
20kg x 10
30kg x 10
40kg x 6
30kg x 7

Cable Lateral raises
7.5kg x 12
10kg x 8
7.5kg x 10

Cable upright row
3 x 20

Ez bar curl
3 x 10

Db hammer curl
2 x 10

7 Likes

Deadlift
100kg x 10
140kg x 5
180kg x 3
200kg x 2
220kg x 8 (rep Pr)

Hammer strength pull down
20kg x 10
30kg x 10
40kg x 12
40kg x 10

Straight arm lat pull down
3 x 20

Bb row
60kg 3 x 10

Dips
Bw x 20

8 Likes

nice PR, congrats.

3 Likes

Hammer strength chest
20kg x 10
30kg x 10
40kg x 10
50kg x 5
30kg x 12

Incline bench to neck
40kg x 20
40kg x 12
40kg x 11

Dips
Bw x 10
+10kg x 10
+20kg x 8
+20kg x 5
+20kg x 4
Bw x 10

Fly machine
3 x 10

Bb curl
20kg x 20
25kg x 15

Cable crunches
3 x 20

7 Likes

Hack squat
50kg x 10
100kg x 10
150kg x 8
120kg x 12

Leg ext
60kg x 10
70kg x 10
80kg x 10
90kg x 10
100kg x 6

Face pulls
3 x 20

Reverse hyper
20kg x 14
30kg x 10
30kg x 10
30kg x 10

Seated leg curl
35kg x 12
50kg x 10
60kg x 10
70kg x 9

Seated calf press
3 x 20

Glute drive
90kg x 10
90kg x 10

Db lateral raises
12.5kg x 15
12.5kg x 15
12.5kg x 15

Cross body hammer curls
12.5kg x 12
15kg x 10
17.5kg x 6

8 Likes

Press
30kg x 10
40kg x 10
50kg x 8
60kg x 5
60kg x 5
60kg x 3 then 2 pp

Hammer strength iso shoulder
20kg x 14
20kg x 10
20kg x 8

Db lateral raises
12kg x 10
12kg x 10
12kg x 10

Dips
Bw x 17 (shoulder started hurting)

Curl machine
3 x 10

Bnp
35kg x 10
35kg x 10

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

Rope cable curls
3 x 10

8 Likes

Ng pull ups
10
8
4
3

Hammer strength lateral row
15kg x 12
30kg x 10
45kg x 10
60kg x 10
60kg x 10
60kg x 9

Behind neck pull downs
40kg x 20
54kg x 10
68kg x 10
68kg x 7

Face pulls
3 x 20

Db lateral raises
10kg x 10
12kg x 10
12kg x 10

Triceps ext
24.5kg x 20
31.5kg x 10
35kg x 10
38.5kg x 4

Oh db Triceps ext
10kg x 10
12kg x 6
10kg x 10

Hanging leg raise
35

7 Likes

Hammer strength chest
20kg x 10
30kg x 10
40kg x 10
50kg x 6
30kg x 13

Low Incline db bench
26kg x 5
26kg x 8
26kg x 8

Dips
Bw x 10
+10kg x 10 (shoulder said no)

Fly machine
3 x 12

Db curls
12kg x 8
16kg x 8
18kg x 8

7 Likes

The 3 month membership at the gym with the sauna and pool ended today, so got in a final session, was ment to train legs, but just didn’t fancy it today. Worked earlier had to load out and fit 30 windows up scaffolding, so did a push workout instead.

Db shoulder press
18kg x 20
22kg x 10
22kg x 10
22kg x 10

Db lateral raises
10kg x 10
10kg x 10
10kg x 15

Chest press machine
50kg x 10
50kg x 10
50kg x 12

Low to high cable fly
3 x 10

Upright cable row
3 x 10

Db curl
14kg x 10
16kg x 10

8 Likes

Squat
60kg x 10
100kg x 5
140kg x 5
140kg x 3

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

Reverse hyper
20kg x 10
30kg x 10
30kg x 10

Seated calf raise
25kg x 20
35kg x 10
35kg x 10

6 Likes

Not squatted for a while, felt awful.

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That’s why I never stop squatting

1 Like