Damn hips are sore today…think i finally figured out why my squat has been shit lately. Nile airmaxs with the air thingy on the bottom are not the best way to do squats. It just stops me from pushing through my feet properly affecting the rest of my setup 
Read that this will also make deads harder as i further to go…i’m thinking that i could get 6 plates easy with straps, belt and proper shoes 
This made my day haha!!!
friday back
weighted chins
bw, 12.5, 20, 20 7,6 bw 6
chest supported tbar rows
40, 70, 70 10, 10 rep
underhand rows
40, 60, 60 12,12 rep rest pause 3rreps
machine pullovers
30, 45, 45 13,11 drp set 25 alot reps lol
Been feeling beat up last couple of days…going to up the cals 2day and tommorow 4200 or so and see if that makes a difference
Arms tomorrow. Want a PR on dips and curls haha!
SATURDAY ARMS
dips
bw, 12.5, 20, 20 8,8 rep
bb curl
20, 35, 35 8,8rep
tricep pushdown
5, 7, 7 8,9 rep ds 5 7rep
preacher curls
10, 17.5, 17.5 12,10 rep
db overhead extensions
17.5, 25, 25 13,9 rep
tricep bar hammer curls
10, 17.5, 17.5 15,8 rep
monday chest, calves
bb bench
40, 60, 75 5,4 ds 60 7 reps
incline press
17.5, 25,25 12.5 6reps 8,7 rep
machine flyes
10, 15, 15 10,10 rep
seated calves
90 9 rep
machine calves
120, 160, 160 10,10 reps
Ok so increased weight on bench 5kgs today…been reading about how people include very low reps (3-5) at the start of their bodybuilding training (almost powerbuilding i guess lol) and wanted to try and incoporate some of these techniques in the session.
Calves PB on seated raise and everything is up really chest and calves from last week Going to try and increase weight again on everything next week aswel haha. Week after might just take a light week and ‘feel the burn’.
Tuesday legs
squats
60,90,110,125,125 7,6
deadlifts
60,90,110,125 3 reps
leg press
4, 6 (plates), 6 12,12 reps
ham curls lying
20,35,35 8,8
Tuesday legs
Squat
40,60,90,110,130,140 3 reps PB!! 6 plates
Deadlift
60, 90,110,125 5 reps PB!!
Leg press
4plate+10kg,6plate+10kg 8,8 rep with dropset
Ham curls
20, 35,35 8,9 rep
thursday shoulders
shoulder press
15, 22.5, 27.5 6,6 rep
lat mac raise
30, 40 9,7 reps
shrugs
90, 110, 130,130 5,4 rep
rear delt
10, 15, 22.5, 30, 30 9,10 reps
front raise
5, 7.5, 7.5 xsome
friday
chin ups
15, 25, 25 4,4 reps 12 bw
chest support t bar rows
40,60,80,80 7,7 (+2 negs)
underhand rows
85, 7,10 reps
pullovers
55 8,8 rep
sat arms
dips
bw 15, 22.5, 30 4 rep (SIK!!) bw 20 reps
ez curl
42.5 4,5 rep
tricp pushdown
6,8,9 7 rep
preachers
20,25,27.5 6 reps
cgbp
40, 50,55 8 rep (like these!)
rope curls
20,30,40,45 10 rep then rest pause
mon chest
bb bench
60,72.5,80 3 reps 60 12 reps (still not good but moving up! ) PB
Incline db
17.5,25,30 6rep rest then 3 extra PB
Flyes
22.5 9 rep (kinda turned this into a press tho DOH!)
Seated calf
90 6 rep PB
standing calf
180 9 reps PB
Legs
squat
80,100,115,130 6 rep 100 13 reps
deads
60,90,110,125 6 rep pB
Leg press
4,5,6,6.5 plates 11 reps
Ham curls
25,35,40 6 rep ds 20 5 rep
felt knackered last night so took it easier today…this week im taking everything down or keeping the same and getting a minimum of 6 reps.
I honestly prefer low reps but after a few weeks im feeling shit so ill back off with them this week and next. Shit goes up quicker with low reps haha…
The week after is xmas and ill take that off as i need a break anyways, just go for some pump shizzle
squats
60, 90, 110, 130 8 reps 100 18 reps (rp) PB!!
leg press
5,6,7 plates 9 reps PB!!
leg ex
3x12 56kg
ham curl
25, 35,40 9 reps PB!
shoulders
db press
17.5, 22.5, 30 8 rep 22.5 11 rep
machine lat raise
30, 40, 50 6rep drop set 30 6 rep
cable lat raise
10kg 3x9
rear delt flyes
17.5, 25, 30 12 reps PB!!
rear delt cable flyes
10kg 3x12
went for a massive pump on the finishers and it worked! I have never been in so much pain lol
rear delt flyes are coming on really well- 40kgs for reps before Feb are an easy target i reckon 
not far from doing lat raises with the stack on the machine haha!! Following up with the cables completly obliterated the lateral head- it actually hurt almost i couldn’t believe how effective straight sets can be when used as a finisher Didnt go to failure or anything just focussed completely on working and feeling the muscle…PAIN LOL
back
deadlift
60, 60, 90, 110 ,125, 140 5rep 6 plates PB!! 100 8reps
pulldowns
7,9,11 6reps ds triple
machine single arm rows
40,60,70 8 reps
pullovers
35 3x15
6 plate on deads!! YEAHH BUDDY!! Massive PB…only been doing these for the last 4 weeks and im happy haha
taking next week off anyways so was just trying some different machines out and seeing how my back feels with them.
arms
dips
17.5, 25, 30 6 rep PB!! 18bw (gone down…oh well)
cable curls (much easier on wrist)
40, 55, 65 8 reps
cgbp
40, 50, 60 9 rep rp 3 rep
preachers
20,25,30 6rep PB!!
tricep pushdowns
level 4 25,15,10 (went for pump)
CoC gripper
3 sets 8,6,6 (still feel forearms so whats the point in doing more curls when deads guna fuk em up 2 lol)
