unfortunately, i haven’t used one yet…i always wanted to try one since guys like joe defranco/dave tate were recommending that exercise…
there is a 45 degree hyperextension bench at my gym which is somewhat similar…The only problem is that it isn’t bolted to the floor, so i would probably tip it over with heavy weight lol…
Only exercise i can do now is RDLs…which is ok because i think the hamstrings grow best from eccentric type stress…
chest and arms
db bench
80 x8 1+rep
incline
45 x9
70 x6 and 3/4 lol down 1 rep:(
cable rope curl
20
40
60
80 x6
cgbp
60 x9
85 x6 5kg PR!
Rope curl
30
60
90 x9 very shitty reps lool
Saw some real ripped guys in the gym today doing an AWESOME biceps session…
The guy loaded up 60kg and curled it like it was nothing! Too bad the other guy on the bench was trying a press at the same time…‘yo lets hit the 90kg man’. Same with inclines…wtf? Take some weight off you cant bench 60kg so try 40 man? :S
10ish mins of cardio after w/o…start doing this more often i think on rower. First time in ages reps have regressed and on incline to :(. Fuck it next time i’l load up 75 and just do it. First couple reps felt STRONG then muscular endurance took over, i can tell lower reps suit me better.
Db press felt GOOD!!! Not a massive increase in reps but last time the weights were up and down and everywhere lol. This time they flew up and i felt a much better contraction, balance is improving 
Next time 42s for reps haha goal is 45s for 8 reps.
CGBP is up every week YAY! Reps were kinda quick but whatever its a good PR. Thinkin 100kgs on these in the near future very realistic. Hello horseshoes lol (jk)
Ok im kinda bored so for personal reference:
Im now benching the same with dbs as what i was with bb not so long ago. Goal is to bench the 45s for 8-10 reps. Should be around a month (AT MOST)
Back strength up Tbar rows are awesome. Up 20kgs on these and the lat pulldowns are going up aswell. Very happy…facepulls are great too!
Legs meh…PR in sqwats but im switching to leg presses for a bit then maybe box squats.
Again with shoulders MEH. Weights up and everything i just find pressing really hard to improve on compared to rowing.
legs
leg press
3 pps
5
7
9 x8 40kg PR!!! HAPPY
ham curl
49
70
90
108 x8 reps PR!! happy again…last 1 a real grinder lool
abz cable crunch
30
55
75
stack + 15kg x4 shitty rep complete fail lol
75 x8 or sumat
standing calf
stack +10kgs x8 10kg PR!!!
Great session. loving the leg press. ramped up pro x style today mostly because i had no idea how many reps id get on the lp lol just kept adding 2 pps till i cudnt get no more
back and shoulders
bb mil press
60xf grrrrrrrrrrr :@
lat raise
40 x8
55x6 PR (i think lol)
lat pulldowns
250 x8 +2 reps
t bar rows
100 x8 reps +2 reps
facepull
60 x12-15 PR!! WOOHOOO!! by 15kg i believe mwhaahahaha (pretty much on tip toes through the set but apart from that it felt good and it will improve)
shrugs
60
100
140
180 x12 MAJOR PR!! Some body english but who does shrugs with perfect form (with light weight) and has good traps?
Took 1 hour so had time to fit traps in…took me 1 hour just to do 4 exercises when i started this routine so strength had defo improved aswel as endurance (slightly lol hmmmm).
10ish mins cardio on rower.
Protein drink.
Shoulders piss me off. Maybe the pressing from chest and tris interferes with the front delt on shoulder press? Hmm this exercise is switched anyways next time, either dbs or machine press. Probs better off with dbs (dont like the smith because i have never used one and have no idea how much weight carries over etc)
Why do so many people hate on ya when your doing 1 set? Im getting alot stronger than the guys doing 3 sets etc even though they maintain the ripped, solid look I have the ‘im eating for two look’ lool. When i decide to cut (after chest is bought WAAAY up, my pressing is complete shit) then i will be ripped AND stronger which is my total goal (few years though). People dont think long term they just wana pump up and shizzle.
Small men talk about who they know.
Average men talk about what they have done.
Great men talk about their dreams.
Judge a man not by what others say about him…but what he says about others.
db bench
50 x5
70 x3
85 x6 PR!! By 5kgs
incline machine
30 x8
45 x5
60 x3
70 x8 ds REP PR!!
cable curls
20 x12
40 x8
60 x7
stack x8 REP PR!!
db preacher
7.5 x10
15 x6
22.5 x5 +1 assisted
cgbp
30 x12
50 x5
70 x3
90 x3 +1 assist PR!! by 5kgs
overhead extensions
15 x12
25 x8
35 x8
gota good pump and in and out within the hour
Some serious DOMS in the back today…I like it 
Gota date with a girl I met Tuesday. Something else to be happy about lool xx
Life is short, eat dessert first and never,ever let anybody steal your dreams
Life is short, eat dessert first and never,ever let anybody steal your dreams
leg press
370 x 10 PR by 10kg
widowmeker 315 x20 +4 reps
ham curl
112 x10 reps +2 reps then rest pause set 3 reps
abz
85 x7 ds 25 reps
calf
went to do 270 when owner of gym comes in and starts yelling about the health and safety :S done it plenty of time before and never had any probs…Oh well
legs 2mora. leg press hack squat and leg extension! Then hams. Omg i dont plan on walking anywhere thursday 