Saturday, November 26/2022
Morning session
Bench Press
185x1
170x3
170x3
170x3
170x3
170x3
Evening Session - GYM - LBS
2ct Bench Press
385x1
355x3
355x3
355x3
Dumbbell Flys flat bench
20x12
25x12
30x12
35x12
chest ups
-29.3x8
-29.3x8
-29.3x8
-29.3x8
machine rows
150x8
150x8
150x8
150x8
Monday, November 28/2022
Gym session - LBS
SCG TNG Bench Press
330x5
330x5
330x5 @ 10
FU Incline Bench Press
230x5
230x5 @ 9.5
Incline flys
30x12
30x12
30x12
Machine rows
180x8
180x8
180x8
180x8
Lat pulldowns
150x8
150x8
150x8
150x8 @ 10
Will be following along. Are you the Graham from the old fortified iron or wanna bebig logs with Judas by chance lol?
wow, yes that is me. had a long on fortified iron like 10 years ago i think. haha
Wednesday, November 30/2022
DE LOAD
530 Tempo Bench Press
120x1
100x5
100x5
100x5
HB Squat
100x3
110x3
120x3
Chins
x3
x3
x3
Lol remembered your crazy bench and the Judas guy. Crazy
Friday, December 2/2022
DE LOAD
TNG Bench Press
100x15
100x15
chins with band for assistance
x8
x8
x8
Monday, December 5/2022
Bench Press
180x1
165x3
165x3
165x3
165x3
Gym session evening.
Pounds
Floor Press
325x3
325x3
325x3
325x3
325x3
Pec Deck
165x12
165x12
165x12
Chest ups
-20x5
-20x5
-20x5
-20x5
Machine rows
170x5
170x5
170x5
170x5
Strict curls
85x8
85x8
85x8
Wednesday, December 7/2022
Gym session
pounds
2ct Bench Press
380x1
345x3
345x3
345x3
345x3
FU incline Bench Press
235x3
235x3
235x3
235x3
Incline flys
30x12
30x12
30x12
chest supported machine row
200x5
200x5
200x5
200x5
machine lat pulldowns
170x5
170x5
170x5
170x5
preacher 1 arm curls
20x12
20x12
20x12
Thursday, December 8/2022
HB Squat - Sleeves
60x5
90x5
120x5
130x4 belt
135x4 belt
140x4 belt
140x4 belt
Friday, December 9/2022
Bench Press
182.5x1
167.5x3
167.5x3
167.5x3
167.5x3
Gym after
Pounds
CG Floor Press
330x3
330x3
330x3
330x3
330x3
chest ups
-20x5
-20x5
-20x5
-20x5
Machine rows
170x5
170x5
170x5
170x5
Saturday, December 10/2022
HB Squat - Sleeves
60x5
90x4
120x3
125x4 belt
125x4 belt
130x4 belt
Sunday, December 11/2022
gym session - pounds
Left shoulder is jacked. hard to get through this workout
2ct Bench Press
385x1
350x3
350x3
350x3
350x3
CG incline Bench Press
240x3
240x3
240x3
240x3
one arm dumbbell bench
30x10
40x10
50x10
Machine rows
210x5
210x5
210x5
210x5
lat pulldowns
170x5
170x5
170x5
170x5
strict one arm curls machine cable
4x10
4x10
4x10
HB Squat - Sleeves
60x5
90x5
120x5
belt on
135x3
145x3
145x5
145x5
145x5
Wednesday, December 14/2022
Bench Press
185x1
170x3
170x3
170x3
170x3
Gym session after work
pounds
CG Floor Press
335x3
335x3
335x3
335x3
machine flys
50x12
50x12
50x12
Lat pulldowns
150x6
150x6
170x3
190x3
170x3
chest supported machine row
150x6
170x6
190x3
210x3
220x3
strict one arm curl machine cable
4x12
4x12
4x12
Thursday, December 15/2022
HB Squat - Sleeves
60x5
90x5
120x5
belt on
125x5
130x5
130x5
120x7
Friday, December 16/2022
Gym - pounds
2ct Bench Press
390x1
355x3
355x3
355x3
355x3
CG FU Incline Bench Press
245x3
245x3
245x3
245x3
Chest supported Machine Row
210x5
210x5
210x5
210x5
Chest ups
-61x5
-61x5
-61x5
-61x5
one arm preacher curl
20x12
20x12
20x12
Saturday, December 17/2022
HB Squat - Sleeves
60x5
95x4
120x4
125x4
125x5
130x4
Monday, December 19/2022
Morning Session
Bench Press
165x1
175x1
185x1
162.5x3
167.5x3
172.5x3
172.5x3
Evening Session
HB Squat - Sleeves
60x5
95x5
125x4
125x3
belt on
130x4
130x5
135x5
145x6
Pounds from here
CG Floor Press
315x3
325x3
335x3
345x3
Lat pulldowns
120x3
130x3
140x3
150x3
170x3
180x3
190x3
200x3
Chest supported Rows
150x3
170x3
190x3
200x3
210x3
220x3
Wednesday, December 21/2022
2ct Bench Press
375x1
405x1 @ 9
355x3
365x3 @ 10
355x3
single felt great, reps felt like shit. probably loosing tightness with these long pauses.
CG Incline Bench Press
235x3
245x3
255x3 @ 10
Machine Row - cheating
170x3
190x3
210x3
230x3
250x3
Lat pulldowns - cheating
170x3
190x3
210x3
230x3
one arm preacher curls cable machine
4x12
4x12
4x12