Nice PR in deadlift today 
Haven;t done them for like a year or something daft so i’m expecting a big increase in the next 6 or so weeks- want to get up to 140 for easy reps! (around 1.75 bw) Need to remember to take straps though as grip gave out when i still had 3 more reps in me i reckon.
Squats are up again by 3 reps!! Really used to love squats but lately i have been feeling like i really don’t know this exercise aswel as i thought i did…i’m just going to keep pushing though. I use a wide powerlifting style set up for the squats and i know that they aren;t as good for hypertropophy of the quads but they feel alot more comfortable for me and squat numbers are more important when starting out I think than whether they hit your quads in the best way?! Quads are still heavily stimulated i believe.
Lower back was PUMPED!! I wore a belt but it still PUMPED LOL!!
Leg extensions and ham curls to finish…no point doing anything else as these 2 exercises take me like 35-45 mins to complete today and i felt done anyways so just went for a nice pump in the muscles. Next week i might try and throw a leg press in but really i felt enough was accomplished today with the re-introduction of deadlifts. Usually dread leg day but although it was tough i enjoyed myself today and i hope this kind of routine will inncrease leg size aswel as strength
OK off day today…might play golf later and my back isn;t sore haha!!
Yesterdays leg session wss definatly an experience because doing deads and squats in a workout was brutal…i need straps next week and i need to finish with leg presses- just focussing on contraction still NOT weight used!
Thursday shoulders
db shoulder press
5, 12.5, 17.5, 25, 25 7,8 rep PB!!
Lat raise machine
20, 30, 30 10,8 rep
Shrugs
60, 100, 100 10, 10 rp 5 reps
Rear delt flyes
10, 15, 25 8,10 reps
Again good session
Changed the routine completly on this day…focussing on strength with these for exercises just pushing the weight up every session (or reps) no matter what!!
Happy with PB in press because i’d been on 22.5 for 4 weeks or so hmmmm needed to go up haha.
Shrugs i think might be a PB (i know they are with out straps). These i’ll up the weight on next week to 105
Rear delt might be a PB…weight is but not sure about reps. Either way its goin up next week.
In all honesty i didnt get much pump but then my shoulders are looking bigger and the weights going up so wtf i’m sticking with it lol.
Back
weighted neutral grip chins
bw, 12.5, 20, 20 6,6 drop set bw 9 reps
Chest supported rows
40, 70, 70 8, 7 reps
Unerhand-grip rows
50, 70, 70 12, 12 reps
Machine pullovers
30, 45, 45 12,10 reps
Today’s workout went strange…
I got chins up and i suppose thats the main thing. Next week i will get more reps on this.
ROws on machine were down though 
I attibute these to the extra volume on the chins.
Underhand went well though…PB!! I think i maybe just went to light on these last week but a improvement of 10kg, i’m not complaining lol
Pullovers were down aswel only by a rep but still. I WILL rest pause these if needed to get the extra reps!
Next week i’ll switch the order of this slightly i think…underhand rows for 2nd and chest supported rows on 3rd.
BB rows are a heavier exercise so it makes sense for them to come earlier in the workout
Hey man looks good! Good progress so far, keep it up and come next summer the birds be all over ya hah
glutes lol (yes its my ass lol get over it!)
rows lol
edit- vid wont load on here
hey thanks h2g
TBH i think these pics are just good lighting or whatever really lol but hopefully they show some improvement so yeah i’m happy lol
BRING ON THE BITCHES 
deadlift…fukin grip gave out lol
Monday Chest
bb bench
40.60, 70, 70 9,6 drop set 60kg 3 rep
incline db press
15, 25, 25 6,7 reps (PB)
db flyes
10, 15, 15 12,10 rep
seated calf raise
40, 40,60,80,90 6 reps, rest pause 2,1 rep (9reps = PB)
standing calf machine
120, 150 9,12 rep (PB)
3 PBs today!!
Gym packed today with loads of g’s lol…everyone was benching :S
Anyways got my head down and busted out the reps. My bench is shit lol but as soon as i wooped 90kgs on the calf and busted out some reps i felt alot better haha! Can not wait to get to 100!!!
6 plates…yh its not as good as a 6 plte squat but i’ve never seen anyone do more on calves lol
Bench did feel easier today and my shoulder is now feeling WAYYYY better so this should go up now (PLEASE GOD LOL). Took a wider grip than usual and there was no discomfort
Tuesday Legs
Wide squat
40,40,60,100,120,120 5,4 reps
Deadlift
60,100,120,130 2reps (grip failed 3rd) (PB!! By 10kgs )
Leg extension
42, 63,63 15,12
Supersetted with lying ham curls
20, 30, 30 14,9
Leg press
8, 10 plates 12x2 set
OMG! Today i felt beat up after the workout- 45 mins later and i’m feeling good though lol
PB in deads! YEAH BUDDY!! LOL Got third half way up but AGAIN grip gave out…some little shit must of stole my straps and its making me sad
squat up to where it was originally but fewer reps…its a bitch and my stupidly tight hips aren’t helping and neither are my dodgy thumbs ‘SIGH’. Well stretching everyday from now on. I always say it but i promise myself to do it!!
Not sure if the leg press was needed tbh. I did my warm up with 8 plates and thought ‘oh god this is awfull’ lmao but i figured i need to keep some volume on the quads.
