calfs
240 11 reps THATS THE FUKIN STACK BRO!! LOOL
50 4x15,12,8,6
i dont bounce on these either thats stupid when u see people jumping up and down like a dick. i stop at the bottom of each rep with the weight going as low as possible (it touches the stack if that makes sense) and push up and down in a controlled but forceful way. I wooud guess each rep takes 3 to 5 seconds…
db rows
15 all warm up sets for 12,12,10,10 etc…
25
30
35
40
45
50 x15 PR by 15 kgs lol 
old skool t bar rows (guy told me about these and they are the bollox!)
2 plates
3
4 x8 reps
after i had half a tin of heinz soup with half a chicken breast and a bread bun thing. washed down with a pint of whole milk and a scoop of whey protein. Then had fruit juice Bout 900kcal
lat pulldowms
110
150
190
210 x8 reps PR by 20kgs
cable rows
6 (these are numbers on pins)
8
10
12 x8 reps PR by 6 numbers lol dont know true weight
pullovers
30 x20
40 x12 or summat
legs are 27.5 inches atm. yeah im fat though haha not workin atm though so diet is not always great! (i.e pizza and ice cream = cheap ass calories) arms are 15.5 which is 3.5 bigger than a year ago. calves are 16 inches which is 1 inch bigger than 3 month ago, chest still complete shit unfortunatly.
people give me some stick for being fat these days since i used to be seriously skinny. i love the food though lool so if they feel the need to put me down i guess it shows insecuritys within themselves.
i’m not the sort of person to bitch about others and i cant be around people that do. I think it shows people in a very bad light, and even if i dnt have the hawt abs who gives a fuck?
Its nothing to do with any one else, i’ll happily listen to advice, but if you feel the need to put someone else down you have already shown yourself to be a bitch.sorry but men dont bitch.
Doing cardio 3x per week so my endurance is better than most peoples anyways i guess! 
arms
tricep extensions
12 x9
overhead
32.5 x8
dips 3xf
machine extensins
25 2sets 2 fail
db curls
22.5 8 reps
machine preacher
45 8 reps
cable curl
40 x12
50 x12
50 x10
may take a week off as i feel irritable after the last workout… i’ve been pushing the volume lately with alot of exercises on back and triceps too so i guess its best, even if i dont want to lool…
Really do feel so tired today after my workout 
hoped to continue for another week til a deload but i dont think it going to happen
ok 5 days off from lifting or doing anything lol
feeling better and ready to hit some PRs
db bench press
12.5 x12 (weight off each DB)
22.5 x8
27.5 x5
32.5 x3
37.5 x7-8 (PR WOOOH!!)
incline machine press
45 x5
52.5 x3
60 x8
db curl
7.5 x10
15 x10
22.5 x8 rp 5 rp 5
rope curl
40 x6
50 x4
60 x11 PR
CGBP
45 x5
52.5 x3
60 x11
pushdowns
8 x5
10 x3
12 x6
squats
bar x15
50 x10
80 x8
105 x5
130 x3
150 x4 (PR, reps down though, i think because i went deeper to parrallel)
leg press
7.5 plates (a side) 1 set of 20 (GOD THIS WAS NOT SO FUN LOL- 8 plates next time, i am doomed)
ham curl seated
49, 77, 98 x7 reps
lying ab cable crunch
25 x15
45 x15
60 x15
calves
warmed up then felt like i tweaked something in left calf so left it and went on my way
150kg deep squat is a PR. Was expecting more reps but i went deep so naturally the weight will not be the same…i’ll get 5-6 next time!!
Feels good to train abs after not doing so for a long time…i got stick for training weighted abs (they make your abs blocky yadayada) but you need strong core for heavy lifting PLUS im not some fukin pro bodybuilder so why would i give a fuck its not the end of the world having strong, albiet shitty looking abdominnals than some pretty ones that are all show… Rant over lool
db bench
30 x5
35 x3
40 x5 PR!!
incline machine
47.5 x5
55 x3
62.5 x9 PR!!
db curls
7.5 x8
17.5 x8
25 x8 PR!!
cgbp
40 x8
55 x8
70 x7-8 PR!!
rope curl
35 x10
50 x8
70 x8 PR!!
overhead extensions
27.5 x10
35 x7 PR!!
Ok so PRs in every exercise Not sure how long this will keep up lol but im happy… i think the increased frequency is doing me good, lower volume. Might have to drop the weight back on bench (or not i think 6-7 reps next time is POSSIBLE).
I am worried about tommorow, in fact im shitting myself. But then i always do on squat day hahahaha…It’s not really the fact that they are hard its the worry of increasing the reps or feeling like i failed
Doing the 20 reppers on the leg press btw. This is because i like the idea of hitting the muscle with a different exercise and the fact that i can load up the weights. I have only seen one guy squat over 120kg in my gym. Yup i feel good knocking out 20 with the 100kg but 300kg with leg press is GOOOOD!
I really get sick of the guys with a big bench lord it up like they are summat special when i know i would kill em in a squat rack. Yeah u bench the heavier dbs but you row like 60-70kg so pfftt.
CAN YOU SQUAT EVEN YOUR BW BRO???
squats
100 x5
120 x3
140 x6
140 x4
leg press
8 plates a side x12 reps (i didnt take into account how draining the extra set of squats would be on my system- was attempting 20 lol)
ham curls seated
98 x10
(close to maxing out the stack on these so i will go til i can then switch to GMs or something which is what i prefer anyway)
weighted ab crunch cable
40 x15
55 x12
70 x15
someone said ‘yo my mans praying while doing these’, made me laugh
calf standing raises
170 x9
250kg x8
thats the stack so i dont know what to do with these…seated could do but i hurt myself on them last week so never again…might have to do it old skool and load up a barbell.
Took around an hour…
FROM lAST WEEK
shoulder press
52.5 x8
lat raise
50 x8
pulldown
210 x9
tbar row
4 plate x8
rear delt row
7plate x8 (dont like these)
this week
seated mil press
bar x12
40 x5
50 x3
60 x5 PR!! By 7.5kg!!
50 x8
lat machine raise
40 x9
50 x9 1 extra rep than last week( although rest was not more than 2 mins which is 1 less than last week)
lat pulldown machine
50 x15
110 x8
150 x5
190 x3
230 x9 PR!! BY 20kg!! These are going up every week atm!!!
old skool t bar rows
2 plates x8
55kg x5
3 plate +10 x3
4 plate +5 x12 (stopped because it felt too easy) PR feltEASY!!
5 plate x8 (but shitty form so back to 90-95 next week) PR but form gone to shit back rounding etc, dangerous i guess lol but u gota push hahaP)
skipped rear delt rows because i had to be somewhere and the place was packed…my back is sore now lool
Trained later in the day today aswel and i felt way more energetic for it… even though i did 20 min cardio 1st thing a.m. DOing this from now on.
db bench
50 x5
65 x3
80 x7 +1 assist = REP PR!!
machine incline
42.5 x8
70 x7 PR!! By 7.5kgs
db curls
7.5
17.5
27.5 x3 or 4 PR!!
cgbp
60 x8
80 x7 +1 assist PR!! By 10kgs
rope curl
20
40
60
80 x9 PR by 10kgs Thats the stack…
overhead extensions (something to do lool)
35 x9 rep PR!!
Good sessioon…everything on the up and im feeling goood…did 12 mimn cardio in a.m before breaky and dropped carbs to 400ish to get rid of some fat.
Legs tommorow ARGHHHHHHH!!! PAIN!
squat
150 x1 atg
gms
60 x8
80 x8
100 x8
120 x8
abs
stack x8
calves
stack z15 rp 6 rp 6
squats felt shitty today…kinda fell outta love wiv em so next cycle its box squats all day mate
hips were tight and went for a second rep and the bar pushed me forward- FAIL!!
changed things up with some GMs… I like them Think 6 plate GM will be impressive tbf lol i should do them more often. better than them fukin ham curls i do the stack and they kinda borin llol
EDIT: I dont like GMs…thinking about it way 2 much pressure on lower back when going heavy…could get dangerous with no instruction on this
Shoulders and back later…
Neck feels bit funny from Gms other day so i’ll go by feel on rows etc…Mil press i WILL get 7-8 reps with 60kgs.
No GMS ever again lol also 20min cardio yday and 15 min 2 day 1st thing
bb press
60 x5 w/1 spot
60xf 3 spots
lat raise
40 x8
50 x11 or 12
lat pulldown machine
250 x6 or 7 PR!!
t bar rows
5 plates x 6 or 7 15kg PR w/decent form
facepulls
45 x18, x13
man lower back is sore! GMS and heavy rows = NO!! Lol deload this next cycle anyways and when train back again its 100x 10 reps Back is looking good atm (compared to everything else )
Yeah i’m not a fan of GMs either lol…
I prefer RDLs…i find that i hit hams best by doing a higher rep range like 12-15 rep sets, doing slower eccentrics(like 4-5 second ones), and not locking out at the top…
Yeah they (RDLs) do hit the hams better i think. I felt completely wasted and irritable a few hours after doing GMs so i guess i will add plates to the ham curl machine for a while and then try some sumo leg presses should this stall.
This leaves me free to do deads/rack pulls aswel should i feel the need to. Or even sumo deads…thats what i like about this split- i’m free to swap around exercises without messing the whole thing up lol.
Have you got access to a GHR D.P? I used to love these