fuck me it just did it again!!!
points and laughs wahahaha!
no but it didnt … i just didnt look… my workout is there!! have u lost anyweight yet oh pale 1 ??!
Yes then I gained some! But tbh I didn’t do much cardio last week so ya… my own fault. Except a bit from Chica Bomb.
… HGH tokyo 
Want 
u kids want HGH??? for real real not for play play??
Legs and shoulders!!
5min warmup cycle
Front Squats barx20 40x15 60x10 80x10 … knees feel like shit!!
Leg press 3pX15 4px12 5pX12 6pX10 SS4pX8 Number of 20kg plates each side … full rom 4 every press or its not counted!
Leg extentions 20x10x2 Cont… 25x10x2 cont 30x8
Lying hammy curls 25x15 30x12 40x12 50x10
Single leg standing hammy curls 15x15 20x10 25x10
Shoulders
Smith military press 30x15 50x10 70x10 90x8 DS 70x6 50x10 40xdeath
Super slow DB press up and down … 20xfatigue DS 12xfatigue 8xfatigue
Leaning side raises 10x10 12x8x2
Cable side raises 15x10 15x10x2 20x10
Rear cable flys from top 20x10 30x10 40x10
Rear cable flys from bottom 25x10 30x10 35x10
Light session
Calves traps and forarms!
Standing Calf raises SS BBforarm curls behind back!
90x20 90x15 120x15 120x12 150x12 180x10 DS 150x10 90x12
SS
40x15x3 50x12x3
Seated calf raises SS bench forarm culrs
60x15 80x15 100x10 120x10 DS 100x6 DS80x8 DS 60x10
SS
15x15x4
BB shrugs 60x15x2 100x15 120x12 140x12 180x8 DS140x8 DS 100x10 DS 60xdeath
DB shrugs 30x15 40x15 50x12 DS 40x10 DS 30x10 DS 20x10
Upright rows 25x15 30x15 35x15 40x10
DONE!!
to say my knee is feeling fucked would be an understatement…
Can you… hack squat?
ill try it but its not comfortable… thats where i hurt my knee in the 1st place!
Yea it was the same for me. I don’t know what your gym’s hack is like but I put my feet up far enough that my toes are off the platform. Seems to save my knees when I do em like that.
yeah that would be more comfortable… but coz my gym is a pussy lifestyle center they have like put a safty thing incase u slip… 5cm metal piece so u cant put ur feet half off… urs is flat like _________ mine goes like this _________)
No mine is like that too. Its weird but you get used to it.
i hate it … im going 2 get a hammer and smash em!!! same thing on legpress. making it kak 2 do calves on it!
Haha this is what we need in our gyms!
??? that looks weird … i want hammer strength machines !!
Green Point Virgin
2 far man! and with the WC will take me like 2 hours 2 get there