Pressing\ hamstrings
Incline dumbell bench 20kg
4×7
Incline chest press
12/20
4×7
Seated shoulder press 15kg
4×10
Overhead extension 15kg
4×10
Leg curls had to leave gym so none of that today.
Going on school camp for wednesday thursday friday so no thursday friday gym session but all goods im annoyed at life getting in the way of gym lately but sunday i can get back on track
2 Likes
Make sure you enjoy stuff outside the gym too. It’s important.
4 Likes
Squats + back
Smith machine front squat
80kg ×10
×5
×8
100kg ×10 PR GOAL ACHIEVED 
Nearky threw up was pretty intense lol.
Smith machine Dead stop rows 3×5 60 kilos
Bent over rows smith machine
40kg × 10
×10
× 20
Pullups
Seated row 100 kg iso hold ×30 seconds
then 10|20 ×10
20 seconds 100kg
Then 12/20 ×8
×5
some rowing machine
5 Likes
Nice work! What’s your next goal?
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20 reps front squat with 100 kilos then il have to do bulgarian split squats or something
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Sounds like a plan
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Woke up with no doms because i slept 11 hours , which was awesome!
So after my chest/shoulder work i do leg curls but since i have no doms il do a leg curl/leg extension superset i love training quads
How was school camp? Kiss any girls? Lol I miss them days 
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It was great! @Irishman92 the other school that went with us, one of my ex girlfriends goes to the school and she is friends with everybody basically so unfortunately for me that doesn’t turn out lol.
Allgoods though saturday night i went to the outdoor movies and hung out with a girl in the back of her friends ute, i wont say the rest but some things happened under the blanket😉 so it all turns out in the end💪.
Chest/shoulder/tricep/hamstring
Db incline bench
20kg ×10
×10
×10
22.5kg
×5
Incline chest press machine
12/20
×10
×10
×10
14/20
×5
Seated shoulder press 15kg
×15
×15
×15
Tricep pressdown 3/20
×10
×10
×10
×10
leg extension /leg curl superset
11/20 leg curl ×5
Leg extension × lots to get a painful burn (good pain)
Repeated 4 times
Did some ab supersets like mountain climbers etc that was my cardio.
3 pullups between every set = 57 total pullups i liked this. I will do this every time i train , i did pullups yesterday and trained back and it was great today, i think back can handle lots of volume?
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As much as people dislike school, i think i will actually miss it when im older.
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Yeah backs love volume!
You sly dawg 
haha
I loved it! Well not the teachers or the classes or the work… But I loved it and miss it heaps!
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Duketheslaya slays again lol
Probably my favourite thing to train besides quads.
some are okay, i get more work done in a class with a less strict teacher: in a stricter class everyone feels the need to rebel against them.
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Jesus dude, apparently that username does suit you
2 Likes
Funny, ever since i started exercising about this time last year i started getting girls (not weights i just played sports) ,my confidence rose and before i had no confidence.
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It’s all about confidence, I started dating my current girlfriend just months after I began lifting weights, I’m quite sure that wouldn’t have happened if I did not lift at the time
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Pulled I see
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Lats very sore.
I cant remember the last time i had doms like this. volume is definitely a keeper on pullups!
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Legs and back
Smith machine fromt squats
Some warmups with 70
100kg ×5
×5
×4
90 kg ×8
Bent over smith rows
60×4sets×5
4×10 40kg
Seated rows
10/20 4×10 and some 100kg iso holds
Curls
Lots
Lat pulldowns between everyset .
Then abs superset etc as cardio
1 Like