T Nation

GorillaMon's Gonna Get Sexy With It!

Bench press 102kg x 80
OHP 87kg x 13
Assisted chins 18, 17, 15
DB Bench rows 70kg x 6, 5

Tricep push downs 72kg x 15, 67kg x 20, 62kg x 30
10kg tate press x 100 >>> skull crushers x about 40
40kg EZ bar curlx 94

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Squats 132kg x 8
GVT 97kg (10x 10)…haven’t done GVT on squats for years…twas nasty fun!!!

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OHP 88kg x 20
Bench press 112kg x 60
Assisted chins 2 x 20
DB Bench rows 67kg x 20, 15

EZ bar curls 60kg x 15, 8
Loads of tate presses and db pull overs + some banded curls.

Squats GVT 102kg x 7 x 10 + 3 x 8
Glute brige 57kg x 100
15kg good morning x 100
Push-up plank x 60 seconds

OHP 92kg x 6
Bench press 122kg x 33
DB Bench rows 67kg x 22
Assisted chins 17, 15

35kg curls and skull crushers x 3 continuous rounds, lots of reps.

I think I’m going to start training lower body just once every 4 days as opposed to once every three days to enable more volume and recovery.

But, today:

Band quad push downs x lots of
Glute bridges 137kg x 30, 167kg x 20
4kg kg swings 150 >>> 100 >>> 60 interspersed with push-up planks.

OHP 90kg x 14, 3
Incline Bench press 102kg x 30, 72kg x 100
Banded chins 19, 16
BOR’s (barbell) 72kg x 70

Tricep push downs 62kg x 30, 30, 30, 25
EZ bar curls 60kg x 12, 3, 50kg x 20, 20

Some cable curls and tri exts, finished with a supersetted 15kg plate tri ext x100 + hammer curls x 100 (same weight), interspered with band pull aparts.

OHP 92kg x 8
Incline bench press 112kg x 18
DB Bench rows 67kg x 22
Assisted chins x 3 sets

17kg skull crusher x 100 >> 20kg plate curls 100 >> Band face pulls x 50 x 3 continuous rounds.

I think I’m going to start training at about mid evening time…its getting too hot in the UK!!!