Strong pulls again mate. Nice work
2 Likes
Sbs hypertrophy C8D6
5 mins treadmill
Ohp
20kg x 10
40kg x 5
50kg x 4
60kg x 2
70kg x 2
75kg x fail
47.5kg x 9
47.5kg x 9
47.5kg x 9
47.5kg x 11
Chin ups
10
10
7
4
Dips
Bw x 10
Shoulder not feeling great on these today so stopped.
Incline db bench
22kg x 20
24kg x 20
Face pulls
3 x 20
Db lateral raises
8kg x 20
14kg x 10 drop to 8kg x 10
14kg x 5 drop to 8kg x 10
14kg x 5 drop to 8kg x 5
V handle Triceps push downs
3 x 20
Ucv flys
3 x 20
Decline situps
2 x 20
5 Likes
How are you doing your OHPās? Standing, seated, other?
Standing.
Sorry that you didnāt make this one - but somehow relieved to learn that you are human after all. 
2 Likes
Sbs hypertrophy C8D1
5 mins treadmill
Squat
60kg x 10
100kg x 5
120kg x 4
140kg x 3
160kg x 2
170kg x 1
180kg x 1
190kg x 1 (Pr)
122.5kg x 9
122.5kg x 9
122.5kg x 9
122.5kg x 11
Incline bench
20kg x 20
40kg x 10
52.5kg x 11
52.5kg x 11
52.5kg x 11
52.5kg x 15
Face pulls
3 x 20
Incline db flys
16kg 3 x 20
NG pull down
55kg x 20
65kg x 10
75kg x 10
85kg x 6
Cable crunches
3 x 20
Rope hammer curl
2 x 20
7 Likes
190kg could have been tidier, but depth seemed OK.
3 Likes
Another good PR. Nice squats mate
1 Like
nice squat pr
1 Like
Another PR. Way to go.
Sbs hypertrophy C9D2
5 mins treadmill
Db press
16kg x 10
20kg x 10
22kg x 10
22kg x 10
22kg x 10
22kg x 16
Rdl
60kg x 8
100kg x 5
140kg x 5
180kg x 5
200kg x 5
200kg x 3
Lying leg curl
3 x 20
Cable row
65kg x 10
75kg x 10
85kg x 10
85kg x 10
Calf raises
80kg x 20
120kg x 20
140kg x 20
140kg x 20
Db lateral raises ss 20kg bnp
12kg x 20/20
12kg x 15/15
Decline situps
2 x 20
5 Likes
Sbs hypertrophy C9D3
5 mins treadmill
Bench
40kg x 10
60kg x 5
80kg x 3
100kg x 3
77.5kg x 8
77.5kg x 8
77.5kg x 8
77.5kg x 11
Leg press
80kg x 10
120kg x 10
162.5kg x 10
162.5kg x 10
162.5kg x 10
162.5kg x 18
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 10
Rope cable curl
3 x 20
Oh Triceps Rope ext
3 x 20
Cross body db hammer curl 12kg
20
13
11
10
Cable crunches
3 x 20
6 Likes
Sbs hypertrophy C9D4
5 mins treadmill
Db bench
20kg x 10
24kg x 10
28kg x 5
30kg x 10
30kg x 10
30kg x 10
30kg x 18
Pull downs
55kg x 10
65kg x 10
75kg x 10
85kg x 10
85kg x 8
Hack squat
80kg x 10
110kg x 10
110kg x 10
110kg x 10
110kg x 16
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 10
5 Likes
Love/hating the hack squat, going full rom, feels completely different type of pain to Legpress or barbell squat.
1 Like
Sbs hypertrophy C9D5
5 mins treadmill
Deadlift
70kg x 10
120kg x 5
170kg x 3
210kg x 2
250kg x fail
170kg x 8
170kg x 8
170kg x 8
170kg x 15
Tbar row
20kg x 20
35kg x 20
35kg x 20
30kg x 20
Face pulls
3 x 20
Cable crunches
3 x 20
Calf raises
120kg x 20
140kg x 20
140kg x 20
140kg x 20
Rope hammer curl
5 x 10
6 Likes
Sbs hypertrophy C9D6
5 mins treadmill
Ohp
20kg x 10
40kg x 5
50kg x 4
60kg x 2
70kg x 1
75kg x 1
50kg x 8
50kg x 8
50kg x 8
50kg x 10
Chin ups
10
10
6
4
3
Dips
Bw x 25
+20kg x 9
+20kg x 6
+20kg x 5
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
Ucv flys
3 x 20
V handle pushdown
35kg x 20
40kg x 12
40kg x 10
Decline situps
2 x 20
6 Likes
Sbs hypertrophy C10D1
5 mins treadmill
Squat
60kg x 10
100kg x 5
120kg x 4
140kg x 3
160kg x 2
170kg x 1
180kg x 1
132.5kg x 7
132.5kg x 7
132.5kg x 7
132.5kg x 11
Incline bench
20kg x 20
40kg x 10
57.5kg x 9
57.5kg x 9
57.5kg x 9
57.5kg x 15
Face pulls
3 x 20
Incline db flys
16kg 3 x 20
NG pull down
55kg x 20
65kg x 10
75kg x 10
85kg x 8
Cable crunches
3 x 20
Ez bar curls
15kg x 25
15kg x 21
7 Likes
Sbs hypertrophy C10D2
5 mins treadmill
Db press
14kg x 10
18kg x 8
22kg x 4
24kg x 9
24kg x 9
24kg x 9
24kg x 16
Rdl
60kg x 10
100kg x 8
140kg x 5
180kg x 5
200kg x 5
200kg x 5
Seated leg curl
3 x 20
Cable row
65kg x 10
75kg x 10
85kg x 10
95kg x 10
Db lateral raises ss 20kg bnp
12kg x 15/25
12kg x 10/20
12kg x 10 drop to 8kg x 8
Calf raises
100kg x 20
140kg x 20
140kg x 20
140kg x 20
140kg x 20
Cable crunches
3 x 20
1 x 15
5 Likes
Had the seat for db press slightly reclined today, felt much more stable and stronger.
Now you are just showing off 
3 Likes