Sbs hypertrophy W2D2
5 mins treadmill
Db press
16kg x 10
20kg x 10
22kg x 11
22kg x 11
22kg x 11
22kg x 14
Rdl
60kg x 10
100kg x 8
110kg x 11
110kg x 11
110kg x 11
110kg x 15
Cable row
50kg x 14
65kg x 10
85kg x 10
85kg x 10
Db lateral raises
8kg x 20
10kg x 12
10kg x 12
10kg x 12
Standing calf raises
80kg x 20
80kg x 20
80kg x 20
80kg x 20
80kg x 20
Cable crunch
3 x 20
Face pulls
3 x 20
Some crazy volume in here lately. I hope you are eating a lot!
Sbs hypertrophy W2D3
5 mins treadmill
Bench
20kg x 20
40kg x 5
60kg x 4
80kg x 3
100kg x 2
72.5kg x 9
72.5kg x 9
72.5kg x 9
72.5kg x 12
Leg press
40kg x 20
80kg x 10
120kg x 10
132.5kg x 11
132.5kg x 11
132.5kg x 11
132.5kg x 20
Seated Row machine ng
35kg x 10
50kg x 12
50kg x 12
50kg x 12
50kg x 12
Triceps push down
25kg x 20
30kg x 19
35kg x 10
35kg x 10
35kg x 10
Db Cross body curl
10kg x 20
12kg x 20
12kg x 14
12kg x 12
Sbs hypertrophy W2D4
5 mins treadmill
Db bench
18kg x 10
22kg x 10
24kg x 11
24kg x 11
24kg x 11
24kg x 16
Hack squat
50kg x 10
95kg x 11
95kg x 11
95kg x 11
95kg x 15
Pull downs
45kg x 20
55kg x 16
65kg x 10
65kg x 10
Cgbp
40kg x 20
60kg x 10
60kg x 10
60kg x 10
60kg x 10
Face pulls
3 x 20
10kg db lateral raises ss 20kg bnp
10/10
12/12
10/10
Sbs hypertrophy W2D5
5 mins treadmill
Deadlift
100kg x 5
140kg x 5
180kg x 4
200kg x 2
147.5kg x 9
147.5kg x 9
147.5kg x 9
147.5kg x 15
Tbar row
20kg x 10
30kg x 10
35kg x 10
35kg x 10
Rear delt fly machine
35kg x 20
40kg x 16
40kg x 16
40kg x 16
Calf raises
80kg x 20
120kg x 12
120kg x 12
120kg x 12
120kg x 12
Cable curl
3 x 20
440# for a double on the DL is respectable. Thatās a good deal over double bodyweight for you isnāt it?
Not a good deal more, about double.
Sbs hypertrophy W2D6
5 mins treadmill
Ohp
20kg x 10
40kg x 5
50kg x 5
60kg x 3
70kg x 2
47.5kg x 9
47.5kg x 9
47.5kg x 9
47.5kg x 11
NG pull ups
5
4
3
Cable Lateral raises
20
16
12
Short session today, elbow not happy with pull ups.
interesting you say that about your elbow and pull ups. I have recently added pull ups back in and this weekend my left elbow flared up a little. Hmm I will have to keep an eye on it.
Pull-ups pretty much always aggravates my elbows - donāt know if I have bad elbows or are really just too fat for pull-ups 
Theyāre one of a few exercises I hate.
Sbs hypertrophy W3D1
5 mins treadmill
Squat
60kg x 5
100kg x 5
120kg x 4
140kg x 2
150kg x 2
160kg x 2
170kg x 1
182.5kg x 1 (Pr)
120kg x 8
120kg x 8
120kg x 8
120kg x 11
Incline bench
40kg x 10
52.5kg x 10
52.5kg x 10
52.5kg x 10
52.5kg x 13
Fly machine
60kg x 20
65kg x 20
70kg x 20
Face pulls
3 x 20
182.5kg squat felt good, slowed right down as I neared depth and ended up paused for a sec, went up quite smoothly.
Iām really liking the sbs hypertrophy programme. I dont worry if I miss a day or 2 as its fullbody, and only the main lifts and assistance get adjusted for next session. I ran out of steam a bit today so dropped some of of the accessories.
Mate you have to write 182.5 as 402lbs it sounds so much better. Well done
Iāll try 183.7 kg for freedom unit 4 plate next.
Sbs hypertrophy W3D2
5 mins treadmill
Db press
16kg x 10
18kg x 10
20kg x 10
22kg x 12
22kg x 12
22kg x 12
22kg x 13
Rdl
60kg x 20
100kg x 10
140kg x 5
117.5kg x 10
117.5kg x 10
117.5kg x 10
117.5kg x 14
Cable row
55kg x 10
65kg x 10
75kg x 10
75kg x 10
Db lateral raises
10kg x 10
10kg x 10
10kg x 10
10kg x 10
Standing calf raises
80kg x 20
80kg x 20
80kg x 20
80kg x 20
80kg x 20
Cable crunch
3 x 20
Sbs hypertrophy W3D3
5 mins treadmill
Bench
20kg x 20
40kg x 5
60kg x 5
80kg x 3
100kg x 3
75kg x 8
75kg x 8
75kg x 8
75kg x 11
Leg press
40kg x 20
80kg x 10
120kg x 10
140kg x 10
140kg x 10
140kg x 10
140kg x 21
NG pull down
55kg x 10
65kg x 10
75kg x 10
85kg x 6
Triceps push down
30kg x 20
35kg x 10
35kg x 10
35kg x 10
Bb curl
20kg x 20
30kg x 8
30kg x 7
Shitloads of volume as usual - and on very respectable weights as well.
You are are machine 