Squats beltless
110x5…yep i know that sucks lmao
2 inch deficit beltless deads
160x8
Front squats beltless paused
88x2
Lunges
Leg ext
1 Like
Hm. Back.
Neutral grip ring pullups
did 4 sets first set was 8 then i think i did 1 less each set
Barbell row
28x5 48x5 68x5 78x5 88x5 98x5x3 sets
Dumbell rows
22.5x8, 32.5x8, 42.5x8x4 sets
1 Like
shouldies
Barbell press
28x5 38x3, 48x2, 58x10,61x10,63x10,58x10,tried to play little mind tricks with myself,added a incy wincy more weight each set. pretty darn grindy tbh. Shoulder was starting to tweaker.
Dumbell press
22.5x15,13,12
Dips
5 lol not today.
Close grip bench
28x5 48x5 68x5 then nup.
Barbell curl
28x10, 33x10,38x10, 33x10, 28x10
Concentration curl
12.5x4x8.
1 Like
dont train frequently enough and nao erryting fricken hurts. ah bless.
2 Likes
Bench tng
28x10 48x5 68x2 88x1 98x1 103x10,106x7,108x5,98x10 98x7 88x12
Close grip
68x10 78x8 83x8
Incline fly superset with pressups.
2 Likes
bench tng
28x10 48x5 68x2 88x1 98x1 108x1 118x5,bit too slow then 108x7,6,5 then 98x10,8,6.
Arms a bit sore from armwrestling a 6 6 140 kg monster at work,quick win but i kinda avoid armwrestling now as it gives me bicep tendonitis and farts with my weight training. No accessory work today.to allow it to heal.
2 Likes
did 123x3x2 sets tng bench on the weekend,and a 81 kg overhead press,tried for a 85 kg pb but missed.
2 Likes
ok.
Flat bench. Commercial gym. tng
barx10,60x5 80x2 100x1 110x1 120x1 130x1 went up ok but yes safeties are on but balls are not,need a spotter 120x3x2sets 110x5 100x8 100x6.
Incline a bit weird out of the squat rack,lift off was just a bit odd too far in front.
60x5 70x5 80x5 85x5 90x4 85x5 80x6 70x6
Flat dumbell
42.5x5 ok first time doing 2 hand dumbell in nearly a decade,that felt heavy lol so dropped to the 35s 3x6
Cable flat fly supersetted with pressups
4x10+ pressups to failure
Shoulder hammer press
have done 3.5plates per side recent when fresh but no gas for that did 2 plates per side 4x8
Rear delt cable fly.
18 kgs per hand 4x8
Close grip bench paused
60x5 70x5 80x5x2 sets 70x5 60x5 started doing pressdowns superset last few sets
Pressdowns 54 kgs x 7 sets
Skullcrushers
up to 36 kgs
Rowing machine
1 km 5 47.
2 Likes
Good to see you still moving some weight big fella.
2 Likes
miss too many leg days mate,i have no squat anymore. Hoping to rebuild it but my workload is just too much atm.
1 Like
thats why they have push pull comps 
2 Likes
i can rebuild i have the technology.
2 Likes
Yeah you do. And we wanna see you do it.
2 Likes
What up Gerry, you good ?
hi rob, im ok.
1 Like
posting again.
Bench
28x10 48x5 68x2 88x1 98x8x3 sets then amrap of 11
Incline
68x10 78x10 83x10 86x10 88x10
Pressups
15xbw then 4 sets of 15 with a 15 kg vest on
Flies
5x10.
3 Likes
did arms later but have biceps the size of an 8 yr old boys so not telling. Not the waaat he can bench in the 130s but can only curl that?!?!? Also my knees been kinda bungaroo-ed so leg trainings been sporadic and half assed to say the least. Sometimes only every 2-3 weeks ill bust out a few squats.
Front squats…heels beltless.
28x5 48x5 68x5 78x5 88x5 98x5 108x5, kinda slow so dropped back to 88x5 then 68x8. Last set was too light. Still in gauge mode.
Step ups to 18 inch
10 each sidexbw 15 kg vest on x same same …+43 kgs x yessir.
Step ups to 11 inch
2 20kg plates each hand x yep… vest on and that x thatx 2 sets
Exercycle x its stuffed so kinda grindy i didnt time and dont care.
Abs. na i dont care about abs. Once a week at best. I should do em more.
4 sets of leg raisesx10
4 sets of situps with feet wedged x failure
4 sets of planks
1 Like
Press ups superset with rows 4 setsx20 each. A bit of time inbetween exercises and sets 10-20 sec. Is that even a superset.
Clean and press barbell
28x8 38x5 48x2 58x2 68x8x4 sets
Dumbell shoulder press
27.5x10x5 sets
Upright row
26x10 36x10 46x10x4 sets
Side strict laterals, straight arm. Crucifix hold at the top
5kg each handx10…10kgx10…12.5x10x2 sets 10kgsx10x2 sets
1 hand rear delt fly with rubber band …not much tension tbh…x5x15
Close grip bench
28x10 48x5 68x5 78x5 88x10
Bw pressdowns
5x10.
Some tricep ext with bands to finish…usually i do skullcrushers but my elbows a bit tired
3 Likes
gone a bit floppy with the log. ive switched to somewhat seated shoulder press, cane chair that covers like 70% of my back and will jam a few weeks of that…much easier having a bit of a brace to push against when pressing overhead…hit 78x5 and 83x2 this week after incline bench.
2 Likes