Monday September 12/2022
Gym Session - LBS
Floor Press
320x5
320x5
320x5
320x5
320x5
Incline TNG Bench Press
210x8
210x8
210x8
210x8
210x8
Machine Rows t bar attachment
210x8
210x8
210x8
210x8
210x8
Skull crushers
115x12
115x12
115x12
Strict curls
75x12
75x12
75x12
HB Squat
275x1
295x1
315x1
335x1
355x1
Wednesday September 12/2022
De Load
Squat HB
100x5
100x5
100x5
CG TNG Bench Press
100x12
100x12
100x12
Chins
x4
x4
x4
x4
Friday September 16/2022
Squat
100x5
100x5
100x6
FU TNG Bench Press
100x12
100x12
100x12
Chins
x5
x5
x5
Monday September 19/2022
HB Squat - sleeves and belt
142.5x5
142.5x5
142.5x5
142.5x5
Bench Press
167.5x1
145x5
145x5
145x5
145x5
145x5
Press
66x7
66x7
66x7
66x7
66x7
Chins - LBS
10x5
10x5
10x5
10x5
10x5
Strict curls
31x12
31x12
31x12
skipping the triceps work as they are nagging my elbow a lot. will try to find an exercise that doesn’t cause that.
Wednesday September 21/2022
gym session - lbs
Floor Press
310x5
310x5
310x5
310x5
310x5
CG Incline TNG Bench Press
205x7
205x7
205x7
205x7
205x7
Machine rows
190x8
190x8
190x8
190x8
190x8
HB Squat - Sleeves and Belt
375x1
375x1
375x1
Friday September 23/2022
Bench Press
170x1
147.5x5
147.5x5
147.5x5
147.5x5
147.5x5
Press
67x7
67x7
67x7
67x7
67x7
Gym session - lbs
HB Squat - sleeves and belt
320x5
320x5
320x5
320x5
Chins
15x5
15x5
15x5
15x5
15x5
Strict Curls
75x12
75x12
75x12
nice work!! What are the types of food you are eating?
now thats a bench.
breakfast - iso gold or something, eggs sometimes.
2 lunches at work - potatoes, ground beef, onions, past sauce to make taste good. use the stan efferding method of putting it in a thermos so it is still hot.
after work - greek yogurt and some toast maybe.
dinner - rice, some sort of meat = marinated chicken, steak
and inbetween i eat a lot of junk lately which is probabbly not good hah.
Monday September 26/2022
gym session - lbs
Floor Press
315x5
315x5
315x5
315x5
315x5
CG TNG Incline Bench Press
210x7
210x7
210x7
210x7
210x7
HB Squat - sleeves and belt
385x1
385x1
385x1
Machine row
195x8
195x8
195x8
195x8
195x8
Wednesday September 28/2022
Bench Press
170x1
150x5
150x5
150x5
150x5
150x5
Press
68x7
68x7
68x7
68x7
68x7
gym session - lbs
HB Squat - sleeves and belt
325x5
325x5
325x5
325x5
Chins
17.5x5
17.5x5
17.5x5
17.5x5
17.5x5
Strict curls
80x12
80x12
80x12
Friday September 30/2022
Gym session - lbs
Floor Press
320x5
320x5
320x5
320x5
320x5
Incline Bench Press TNG Close Grip - less of an angle (different gym)
225x8
225x8
225x8
225x8
225x8
HB Squat - Sleeves and Belt
390x1
390x1
390x1
Chest supported row
2p+25 x 8
2p+25 x 8
2p+25 x 8
2p+25 x 8
2p+25 x 8
Monday October 3/2022
Bench Press
172.5x1
152.5x5
152.5x5
152.5x5
152.5x5
152.5x5
Press
69x7
69x7
69x7
69x7
69x7
Gym session - lbs
HB Squat - Sleeves and belt
330x5
330x5
330x5
330x5
Chins
20x5
20x5
20x5
20x5
20x5
Strict curls
80x12
80x12
80x12
Wednesday October 5/2022
Gym session - lbs
Floor Press
325x5
325x5
325x5
325x5
325x5
TNG CG Incline Bench Press
220x7
220x7
220x7
220x7
220x7
HB Squat - Sleeves and belt
395x1
cut volume as i have been sick the past few days.
Machine row
210x7
210x7
210x7
210x7
210x7
Friday October 7/2022
Bench Press
175x1
155x5
155x5
155x5
155x5
155x5
Press
70x7
70x7
70x7
70x7
70x7
gym session
kg plates at gym
HB Squat - belt and sleeves
152.5x5
152.5x5
152.5x5
Chins - lbs
25x5
25x5
25x5
25x5
25x5
Sunday October 9/2022
Gym session - LAST SESSION OF THIS BLOCK
KG PLATES
Floor Press
150x5
150x5
150x5
150x5
150x5 @ 9.5-10
LBS now
CG Incline TNG Bench Press
225x7
225x7
225x7
225x7
225x7
HB Squat - Sleeves and Belt
405x1
405x1
405x2 - video - Graham Aarsen (@benchphreak) • Instagram photos and videos
chest supported machine row
200x5
210x5
220x5
rear delt machine flys
120x12
120x12
Wednesday October 12/2022
gym session - lbs
De Load.
SCG TNG Bench Press
225x10
225x10
225x10
Machine lat pulldowns
150x10
150x10
150x10
HB Squats - paused last rep
225x5
225x5
225x5
Friday October 14/2022
Morning Bench Session
Bench Press
172.5x1
152.5x5
152.5x5
152.5x5
152.5x5
152.5x5
Friday October 14/2022
Evening session
Gym - lbs
HB Squat - sleeves and belt
325x5
325x5
325x5
325x5
Incline TNG Bench Press
220x8
220x8
220x8
220x8
Chins
20x5
20x5
20x5
20x5
20x5
lat pulldowns
130x8
130x8
130x8
Sunday October 16/2022
gym Session - LBS
SCG TNG Bench Press
300x5
300x5
300x5
300x5
300x5
FU TNG Bench Press
260x8
260x8
260x8
260x8
260x8
Dumbbell Incline Bench Press
85x8
85x8
85x8
HB Squat - Sleeves and Belt
395x1
395x1
395x1
Supported machine row
200x5
200x5
200x5
200x5
200x5
machine row
130x8
140x8
140x8
Wednesday October 19/2022
Moring session
Bench Press
175x1
155x5
155x5
155x5
155x5
155x5
Evening session
gym - LBS
HB Squat - Sleeves and Belt
330x5
330x5
330x5
330x5
TNG Incline Bench Press
225x8
225x8
225x8
225x8
225x8 @ 10
Chins
20x5
20x5
20x5
20x5
20x5
Lat pulldowns
130x8
140x8
140x8