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.
1 Like
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?
1 Like
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
7 Likes
Not squatted for a while, felt awful.
1 Like
That’s why I never stop squatting
2 Likes