Arms and Hamstrings
Did a lagging bodyparts day today:
Close Grip Bench
60kgx5
80kgx5
90kgx10
100kgx6
JM Press
empty bar x10
40kgx5
50kg 5x5
60kgx5
SL Deadlifts
70kg 4x8
Preacher Curls supersetted with OH tricep rope extensions
Roughly 10 sets of 6-10 reps of each varying weights.
OH DB extension
18kgx10
20kgx8
DB Hammer Curl
22kg 3x10
Chest and Tris
Slept in and was late to meet my training partner so only had a shake for breakfast. Still managed the following:
Bench
60kgx5
80kgx3
100kgx3
110kgx2
117.5kgx2
120kgx2 (easier this time)
122.5kgx1 (2.5kg PB)
100kgx9 (1 rep PB)
90kgx10
Incline DB Bench
22kgx10
26kgx10
30kgx8
Dips
BW plus 10kg 5x10
The double @120 was much better quality this time and the single @122.5 was also a good rep, no grinding or flaring.
Back and Bis
Deadlift
70kgx5
110kgx3
140kgx3
165kgx11
Pullups
BWx50 reps (first set was 12 reps=1 rep PB I think!)
Cable Row
73kg 5x10
FP BB Curl
40kgx8
30kgx10 (forearm sore as fuck so had to stop)
DB Hammer Curl
22kg 3x10
EZ Preacher Curl
10kg/side 3x8
FP BB Curl
lol hope that catches on . PLEASE FILM IT THEN POST IT
Paha I’m no curling unit, will leave that to Captain Quark!
Your curling skillz are probably superior to mine now, I can barely do any because of my shoulder. I’m fairly certain that me and Trent have no chance of catching you up in any lifts now.
Trent will always be squat king and our benches were similar before you were injured, so less negativity brah!
Having 6 months off lifts doesn’t mean your career is over. Especially seeing as all of us are quite damn raw in lifting (none of us even trained properly for 3 years)
Rob will always be the curling king in my eyes.
Pretty sure my overhead might still be around the same as yours now Ian!
Legs and Shoulders
Back Squat
empty bar 2x5
70kgx5
115kg 3x9
Standing BB Press
40kgx5
50kgx5
60kgx9
50kgx10
GMs
50kg 3x10
Seated DB Press
22kgx10
26kgx10
30kgx5
DB Lat Raise
10kg 3x10
Leg Press
maxed 3x20
I’ve binned the shrugs for now in favour of lat raises as I feel I want to bring up my delts a bit as my traps are looking pretty solid now (well I think so!).
Arms and Legs
Back Squat
70kgx5
100kgx5
120kgx8
Close Grip Bench
60kgx5
80kgx3
100kgx7
90kgx8
JM Press
40kgx5
50kgx5,5
Alternate DB Curl
26kgx8
24kgx8,8
Tricep Rope Pushdown
35kgx10
37.5kgx10
40kgx10
42.5kgx10
45kgx5
Leg Curl
50kg 5x10
Cable Curl
20kgx10
22.5kgx10
25kgx10
27.5kgx10
30kgx10
32.5kgx10
20kgx20
Off for a long weekend away tomorrow so will be back training Monday or Tuesday.
All solid. Good improvements. U should just stick to ur current program, do more cardio and eat the same! How much u been eating anyways (pre-diet?)
EDIT:
I don’t know if I can delete the pic. Being serious I’ve tried everything… Try e-mailing the admins they may b able to help
Get that down I don’t want my identity revealed! (If it was a good pic I probably wouldn’t mind!)
Was just eating what I wanted, I’d guess 3000 cals/day average.
next time ill learn to keep ur identity quiet
she knows what im talking about
Chest and Tris
Bench
60kgx5
80kgx3
100kgx3
110kgx2
117.5kgx2
120kgx2
122.5kgx2 PB! (albeit flaky 2nd rep)
100kgx9
Dips
BW plus 15kg 4x10
Incline DB Bench
24kgx10
28kgx10
32kgx3
Tricep Rope Pushdowns
37.5kgx10
40kgx10
42.5kgx10
45kgx4
Benching was improved again despite a short layoff and significantly reduced cals. Incline DB bench is really difficult still and chest burns a lot, clearly not adapted to it yet.
Effort! I can just picture you shouting “DON’T TOUCH IT” on ur pb 2nd rep!
Bear in mind u must have been tired from other stuff, don’t worry about db incline numbers.
Oh and I want pics front and back (no homo)
You’ve seen a recent back pic! New pics in perhaps 6 weeks if cut goes well!
Today I did:
Back and Bis (abbreviated because I was tired)
Deadlift
70kgx5
110kgx3
140kgx3
175kgx7
Chins
BWx5
BW plus 10kg x5
BW plus 15kg x4
BW plus 20kg x3
BW plus 25kg x2.5 (so close)
BW 2x10
Face Pull
37.5kg 5x10
DB Hammer Curl
22kg 3x10
Haha thanks, chins are still a work in progress. Will hopefully have some bigger chinning numbers once my weight comes down some more (lost 3lbs in first 10 days of my cut BTW). I just do the face pulls as they are great for shoulder health and just something I’ve read is good if you are benching a lot.
Legs, Shoulders and Arms
Back Squat
empty bar x5
70kgx5
115kg 3x10 (VERY tough)
Standing BB Press
40kgx5
50kgx5
65kgx3 
60kgx4
50kgx8
GMs
50kg 3x10
Seated DB Press
22kgx10
26kgx10
30kgx0!
Finished with cable curl and tricep pushdown stripsets supersetted with eachother. Started at 40kg for each and worked down to 20kg in 2.5kg increments. Total 9 sets each ranging from 5-20 reps. Max 10 secs rest between sets.
Today was the first day of my cut where strength has noticeably fallen off, I had been doing some manual work beforehand so maybe that is partly to blame. Got a skin-splitting pump from the supersetted arm stuff though!
Chest, Tris & Bis
Bench
60kgx5
80kgx3
100kgx3
110kgx2
120kgx2
122.5kgx2
125kgxFAIL
100kgx8.5 (couldn’t quite squeeze a 9th this time)
Dips
BW plus 15kg 7x10
JM Press
40kgx5
50kg 4x5
Incline DB Bench
24kg 4x8
Cable Curl and Tricep Pushdown stripsets supersetted minimal rest. Sweaty as fook.
First disappointing bench sesh in a while. Cals were low yesterday and so was protein so I’m blaming that for now. Hopefully 125kg will fly up next time.