8 reps at 200? You sir, are a strong mofo!
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Had it in mind to get 10, but started to black out on 8th so stopped.
2 Likes
Holy shit man, I hadnāt seen a picture of you in awhile. Youāre frigginā huge now! Great work!
2 Likes
nice pr
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Probably a wise choice. But very impressive - congrats.
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Thanks, going to work at leaning up now.
Leaning out!! I was that last pic and thought you should bulk up to 240 plus. 
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Nice deadlifting.
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Sbs hypertrophy C7D4(deload)
5 mins treadmill
Ohp
20kg x 20
40kg x 5
50kg x 4
60kg x 2
70kg x 1
50kg x 10
Legpress
40kg x 10
80kg x 5
120kg x 5
160kg x 5
200kg x 5
240kg x 5
280kg x 5
300kg x 5
Chin ups
10
10
6
3
Face pulls
3 x 20
Dips
Bw x 10
+20kg x 5
+30kg x 5
+40kg x 5
+50kg x 4
+40kg x 5
Db lateral raises ss 20kg bnp
10kg x 20 /12
14kg x 8 /12
Db hammer curls
14kg x 10
16kg x 8
16kg x 8
V handle Triceps ext
3 x 10
5 Likes
Thatāll do for a deload, will have tomorrow off then W8 can start monday.
Sbs hypertrophy C8D1
5 mins treadmill
Squat
60kg x 10
100kg x 5
140kg x 3
160kg x 2
120kg x 9
120kg x 9
120kg x 9
120kg x 14
Incline bench
40kg x 14
52.5kg x 11
52.5kg x 11
52.5kg x 11
52. 5kg x 16
NG pull down
55kg x 10
65kg x 10
75kg x 10
85kg x 10
Fly machine
65kg x 20
70kg x 20
75kg x 20
80kg x 20
Face pulls
3 x 20
Ez bar curls
10kg x 40
10kg x 20
10kg x 20
Cable crunches
3 x 20
Rope hammer curl
2 x 20
6 Likes
Sbs hypertrophy C8D2
5 mins treadmill
Db press
16kg x 10
18kg x 6
20kg x 11
20kg x 11
20kg x 11
20kg x 20
Rdl
60kg x 8
100kg x 5
140kg x 5
180kg x 5
200kg x 8
Seated leg curl
35kg x 20
40kg x 20
45kg x 20
Cable row
65kg x 10
75kg x 10
85kg x 10
95kg x 10
Db lateral raises ss 20kg bnp
12kg x 12/20
12kg x 10/15
12kg x 10/15
Calf raises
90kg x 20
130kg x 20
150kg x 20
150kg x 20
Decline situps
2 x 20
6 Likes
Might have got 10 on top set of rdlās but forgot to count after 6. Putting 8 so I can beat it next time.
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Some going on the RDLs mate, keep it upš
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Weirdly seem to find them easier than conventional.
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Jez, they wreck my back, fair play
440# rdlās made my back hurt. Very adequate.
2 Likes
Sbs hypertrophy C8D3
5 mins treadmill
Bench
20kg x 10
40kg x 10
60kg x 5
80kg x 3
100kg x 3
75kg x 9
75kg x 9
75kg x 9
75kg x 12
Leg press
80kg x 10
120kg x 10
160kg x 10
160kg x 10
160kg x 10
160kg x 20
Seated Row machine
55kg x 10
65kg x 10
70kg x 10
75kg x 10
Triceps push down
30kg x 20
35kg x 10
40kg x 10
40kg x 8
Rope cable curl
3 x 20
Oh Triceps Rope ext
3 x 20
Cross body db hammer curl 12kg
20
18
16
Cable crunches
3 x 20
7 Likes
Sbs hypertrophy C8D4
5 mins treadmill
Db bench
20kg x 10
26kg x 6
28kg x 11
28kg x 11
28kg x 11
28kg x 25
Hack squat
80kg x 10
105kg x 11
105kg x 11
105kg x 11
105kg x 16
Pull downs
55kg x 10
65kg x 10
75kg x 10
85kg x 10
85kg x 7
Oh Triceps ext
3 x 20
Face pulls
3 x 20
Db lateral raises
8kg x 20
14kg x 10 drop to 8kg x 10
14kg x 8 drop to 8kg x 8
4 Likes
Sbs hypertrophy C8D5
5 mins treadmill
Deadlift
70kg x 10
120kg x 5
160kg x 3
200kg x 2
240kg x 1
160kg x 9
160kg x 9
160kg x 9
160kg x 16
Tbar row
20kg x 20
35kg x 20
35kg x 20
30kg x 20
Face pulls
3 x 20
Rope cable curls
3 x 20
Calf raises
80kg x 20
120kg x 20
140kg x 20
140kg x 20
Cable crunches
3 x 20
7 Likes