How i like it myself, strict programs never appealed to me.
1 Like
Dips with weights going up to 35kg is impressive.
1 Like
First time in ages my shoulder wasnāt hurting when I entered the gym. Soon fixed that.
Much shoulder pain this morning.
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not hitting like to that, bummer.
you voodoo floss for the pain? videos on youtube. search voodoo floss shoulder
2 Likes
Iāll check it out, thankyou.
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Leg press
100kg x 10
150kg x 6
200kg x 6
250kg x 6
300kg x 6 (sharted on 6th rep, fortunately had spare pants in locker.)
200kg x 16
150kg x 24
Seated leg ext
87.5kg x 10
95kg x 8
95kg x 8
87.5kg x 8
72.5kg x 11
57.5kg x 16
Seated calf raise
30kg x 15
40kg x 12
40kg x 12
40kg x 12
30kg x 12
Db lateral raises
10kg x 12 to 6kg x 14
10kg x 8
Ez bar curls
20kg x 10
20kg x 10
20kg x 8
Rear delt cable cross
5kg x 12
5kg x 10
2.5kg x 12
Ab machine
Stack x 20+
7 Likes
Shoulders were fine today, think the pain was just doms.
2 Likes
whats with the new title, is there a story behind this ?
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I listened to a podcast where they talked about book bodybuilding vs letting your inner dog lose to make decisions, kind of resonated with me. Also Im not eating steak every night anymore so thought it was time for a change of title.
7 Likes
Hammer strength iso row
20kg x 10
40kg x 8
60kg x 6
70kg x 4
70kg x 4
50kg x 12
Dips
Bw x 26
+20kg x 10
+20kg x 10
+20kg x 10
Bw x 12
Low to high cable fly
7.5kg x 12
10kg x 9
7.5kg x 14
Rear delt cable fly
5kg x 10
5kg x 7
2.5kg x 12
Cable Lateral raises
5kg x 10
5kg x 10
Rope cable upright row drop set
8 Likes
I like this. But now I am signing Who let the dogs outā¦ Thanks mate 
3 Likes
You fucking had to share didnāt you. Thanks for that.
4 Likes
Seated db shoulder press
16kg x 16
18kg x 12 (the only free bench wouldnāt adjust to the angle I like)
Rope cable upright row
21kg x 12
24.5kg x 12
28kg x 10
Shoulder press machine
20kg x 14
27.5kg x 12
35kg x 10
Seated calf raises
20kg x 20
40kg x 10
40kg x 10
40kg x 10
Biceps curl machine
35kg x 14
42.5kg x 8
35kg x 10
Face pulls
2 x 20
Ab machine
2 x 20
Db lateral raises
10kg x 12
10kg x 12
Cross body hammer curls
14kg x 12
14kg x 12
6 Likes
First world problems 
2 Likes
Dips
Bw x 20
+20kg x 10
+30kg x 10
+40kg x 10 (Rep pr?)
+50kg x 5 (Pr and Rep PR)
+40kg x 8
+20kg x 12
Bw x 14
Seated calf raise
30kg x 20
30kg x 20
30kg x 20
Rear delt cable fly
5kg x 12
5kg x 8
2.5kg x 22
Wide grip Incline bench to neck
40kg x 30
50kg x 12
50kg x 8
Hammer strength iso Incline press
20kg x 10
10kg x 24
10kg x 14
Ez bar Preacher curls
10kg x 30
20kg x 5
20kg x 5
10kg x 10
Db lateral raises ss 10kg plate oh raise
10kg x 12 / 12
10kg x 10 / 10
Rope cable crunches
Stack 2 x30
Pretty sure ive never dipped with more than 40kg, not sure what happened today, been feeling really rundown, had terrible sleep last night,red left eye discharging yellow gunk, thought ill go to gym have a light work out and then a sweat in the sauna. Started with dips and they just felt amazing!
9 Likes
Ng pull puls
Bw x 10
+10kg x 5
+10kg x 5
+10kg x 4
Bw x 7
Hammer strength iso row
40kg x 20
60kg x 7
60kg x 5
40kg x 16
Wide grip pull down behind neck
40kg x 15
40kg x 12
40kg x 12
Straight arm lat pull downs
21kg x 30
31.5kg x 12
Triceps ext
31.5kg x 10
31.5kg x 10
31.5kg x 10
8 Likes
Shoulder press machine
27.5kg x 20
35kg x 8
42.5kg x 8
50kg x 7
35kg x 16
Db lateral raises
10kg x 12 drop to 6kg x 12
10kg x 10 drop to 6kg x 10
Rear delt cable fly
2.5kg x 10
5kg x 8
2.5kg x 22
2.5kg x 16
Seated calf raises
20kg x 10
50kg x 8
60kg x 8
60kg x 8
60kg x 8
20kg x til the burning got too much.
Biceps curl machine
27.5kg x 25
35kg x 8
42.5kg x 8
50kg x 8
57.5kg x 8
cable upright row with double handle
21kg x 10
28kg x 10
35kg x 7
24.5kg x 14
Ab machine
85kg x 25
85kg x 18
85kg x 14
Plate front raise (oh)
10kg x 42
Db hammer curl
14kg x 15
14kg x 12
7 Likes
Injured my already dodgy knee last week. I was walking with a George Foreman grill drip tray of chicken fat, spilt it, then slipped in it and smashed my knee into a door frame. Its far more painful than before when driving, and is still painfull to touch on the inner part of the joint.
Im going to try a light leg work out next time i train to see if it helps or worsens it.
Iāve only trained legs once in the last 3 weeks, im sure my upper body has grown significantly in this time. Dont know if from the increased volume as no leg days, the increassd recovery capacity as iāve not deadlifted in ages (that and squatting are the only lifts that leaves me feeling quite fatigued for a day or two after), or a combination of the two.
1 Like
Also set a sauna Pr today, managed to stay in for a full turn of the egg timer (i think 15mins), then had a dip in the cool pool and did another approximately 5 mins. Like a rest pause set.
2 Likes
Sorry to hear about the knee. Hope it heals up quickly!
1 Like