Sbs hypertrophy C5D2
5 mins treadmill
Db press
16kg x 10
20kg x 8
22kg x 10
22kg x 10
22kg x 10
22kg x 15
Rdl
60kg x 12
100kg x 5
140kg x 5
160kg x 5
180kg x 5
200kg x 5
Seated leg curl
3 x 20
Cable row
55kg x 10
65kg x 10
75kg x 10
85kg x 15
Db lateral raises ss 20kg bnp
10kg x 15/20
12kg x 15/16
12kg x 10/10
Calf raises
80kg x 20
120kg x 20
140kg x 10
140kg x 20
Decline situps
2 x 20
That is a strong RDL - good work!
Sbs hypertrophy C5D3
5 mins treadmill
Bench
20kg x 20
40kg x 10
60kg x 5
80kg x 3
100kg x 4
75kg x 8
75kg x 8
75kg x 8
75kg x 12
Leg press
40kg x 20
80kg x 10
120kg x 10
150kg x 10
150kg x 10
150kg x 10
150kg x 29
Seated Row machine
55kg x 10
65kg x 10
70kg x 10
70kg x 12
Triceps push down
30kg x 20
35kg x 10
40kg x 10
40kg x 10
Bb curl
20kg x 25
30kg x 12
Rope cable curl
2 x 20
Bb curl seemed to disagree with my left elbow, switched to rope cable curls (rope cable hammer curl?), which felt much better and gave a fantasticly painful pump. Will keep at these.
Whaaaat 
Amazing!
yes, as I got a shitty elbow from work, I have stopped almost all barbell bicep work (appart from reverse grip, or the occasional slow tempo high rep work) and it feels better and I can push hard pain free
I had tendonitus in my right elbow from work, but this has gone after I had 6 weeks off after injuring my finger. Seems it has now migrated to my left elbow!
Iām fairly sure Iām doing an Rdl, it could just be a floating Deadlift with very poor form. Should try and get a video for a form check. Either way Iām going to keep doing them as they really hammer my posterior chain.
Either way, they are great exercises and youāre strong as an ox!
Sbs hypertrophy C5D4
5 mins treadmill
Db bench
20kg x 10
24kg x 6
26kg x 4
28kg x 10
28kg x 10
28kg x 10
28kg x 20
Hack squat
80kg x 10
105kg x 10
105kg x 10
105kg x 10
105kg x 16
Pull downs
45kg x 10
55kg x 10
65kg x 10
75kg x 10
85kg x 7
Oh Triceps rope ext
3 x 20
Face pulls
3 x 20
Db lateral raises
10kg x 10
12kg x 10
14kg x 8
14kg x 10
14kg x 8 drop to 8kg x 16
Realised today, what I thought was a hack squat machine is actually a super squat. Not that it really matters.
Do ya ever used it likea power / scrum squat? Ya can really load up like thatš
Would that be facing in on the outer pads?
If so, not much, I kind of wanted something more quad focused to give lower back a bit of a rest.
But Iāll Definately look at rotating that in in the future.
Thatās it mate. I find itās not as hard on the lower back, but like ya say, if your looking for more quad focus the hack is probably your best option.
Sbs hypertrophy C5D5
5 mins treadmill
Deadlift
60kg x 10
100kg x 5
140kg x 3
180kg x 2
220kg x 1
240kg x 1
160kg x 8
160kg x 8
160kg x 8
160kg x 14
Tbar row
20kg x 10
30kg x 10
35kg x 10
40kg x 10
40kg x 12
Calf raises
80kg x 20
120kg x 10
140kg x 20
140kg x 20
Face pulls
3 x 20
Rope cable curl
3 x 20
@hit_sirloin no way I was getting a treble at 240kg, only just ground that one up.
What did I just read!!
Mate you a fkn smashing it right now, I hope you are eating like you are traning?
Iāve been sat at 205 to 210lbs for a few months now, but getting quite a bit leaner. Have been upping food gradually. Workouts are going well but feel exhausted all other times. Have a deload after another 7 workouts. Canāt wait. (maybe I shouldnāt, but Iām going to try and stick to the programme.)
Here thatās still great going, especially given your BW. Equally as impressive is the volume after that, great work mateš
Sbs hypertrophy C5D6
5 mins treadmill
Ohp
20kg x 20
40kg x 5
50kg x 5
60kg x 3
70kg x 2
50kg x 8
50kg x 8
50kg x 8
50kg x 11
NG pull ups
8
8
4
5
Dips
Bw x 10
+10kg x 10
+15kg x 10
+15kg x 10
+15kg x 10
Db lateral raises
10kg x 20
10kg x 12
10kg x 10
Oh Triceps ext
3 x 20
Bit of a punch the clock session today. Having a hellish week at work Monday was working 3 hrs drive away and was asked to do 2 days work in 1 to get the company out of the shit. Ended up doing an 18 hr day. Last 2 days been commuting to London and will be for the rest of the week.
Friday night and one or several beers canāt come soon enough.
