Knee wraps?
nah its tendon and leggament…
and im only squatting like 80kg…
Been feeling sick this week gone, not going 2 post my chest session very average and minimal same as my back session , feelin better today decided 2 push my leg session and give my shoulders a smashing!
Iv decided no squatting since my knee was feeling stuffed for a week!!so heres the new leg workout
Leg press (shoulder width) 4px15 6pX15 8px10 10px10 12x10 14px8 all FULL ROM
Leg press (Close as possible 2 eachother) 4px15 6px12 8px10 10px10 12px8 all FULL ROM
Leg press (feet pointing in SSfeet wide and pointing out ) 4px10 each 6px10each x2
Single leg hack squat 10kgx15 20x15 40x10
Sinlge leg extentions 20x10x2 25x10x20
Lying hammy curls 25x15 32x15 40x10 47x10 55x8
Single leg hammy (standing) 15x12 20x10 25x10
Shoulders
Seated military press Smith machine 30x15 50x15 70x10 90x5 LAME!! DS 70x5 50x8 30x10
Single arm front raises cable 15x12x2 20x10
Side raises cable infront 10x15 15x10 20x10x2
Side raises cable behind 15x10x2 20x8
Rear double cable flys 5x10 6.25x10x2
Calves traps and forarms! and biceps!!
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 120x15 140x15 180x10 DS140x8 DS 140x6 100x10 DS 60xdeath
DB shrugs 30x15 40x15 50x12 DS 40x10 DS 30x10 DS 20x10
Biceps
Alt DB curls… 16x8 23x8 28x8 32x4 DS 23x6 16x8
Cable hammer cursl 15x10 20x10 25x10 30x10 DS 20x6
High pulldown curls SS reverse EZ bar 30x3 SS 25x3
Super man curls 7.5x10x2 10x10x2
Chest and triceps
Chest
Incline DB press 25x20 25x15 warm ups , 30xfatigue DS 20xfatigue DS 12xfatigue x3 All slow reps up and down 40x9 DS 30x6 DS 20x6(normal speed)
Flat bench 60x12 Slow reps 60x10 normal 80x10 100x8 120x2 DS 100x4 60x10
Incline smith bench press 60x15 80x12 80x10 DS 60x10 DS 40x10
Seated push press 50x10 Big squeeze at top 60x8 70x8
Cable flys from top(weird weight/pully system) 7.5x12 10x10 12.5x10 15x8
Cable flys from bottom (weird weight/pully system) 6.5x10.3
Tri’s
Pushdowns 60x20 90x15 105x12 135x10 DS 105x6 90x6 60x8 40x10
Rope extentions back towards machine 50x10 60x10 75x8 DS 50x8
Single arm extentions 15x10 20x10 25x10 30x8
Done!!!
still sick … fml!!
shitload of FISH OIL GREEN TEA = life saver!
and sleep… felling better 2day still no gym though
yay 1st day back in the gym in 7days … fokken sickness
Chest and Tris
Incline DB press 25x15x2 30x12 40x10 50x8
Flat DB press (slow) 25x12x2 30x10x2
Incline Smith press 60x12 80x12x2 60x15
high cable flys 10x10 12.5x10 15x10 DS 10x8 7.5x8
Low cable flys 7.5x10x3
EZbar cable pushdowns 60x20 90x12 105x10 130x10 DS90x12 60x10 45x10
Single arm rope extentions back 2 machine 20x10 25x10x2
Single armpushdowns 20x10 25x10 30x8
Side single arm extentions 20x10 25x10x2
lame session but happy 2 be back !! was going crazy
think im still a bit sick .
had another lame session 2 day
Back and biceps… dono if i can call i that
started with deadlifts back wasnt feeling it so i ended it with 1 set… fail i know
Pull ups SS pulldowns 8xBW SS 60x8
bentover Trows 40x10 60x10 80x10
Single arm rows 60x10 80x10 100x10
Biceps Alt Db curls 16x10 20x8 24x8 28x8
Rope hammer curls 20x8x2 25x8
Reverse EZ bar curls 25x10x3
all lame i know 
took more time off 2 recover after the last dissapointing session!
thank fuck im better and was able 2 klap gym 2 day and klap it hard!
Incline DB press 25x20 25x15 warm ups , 30xfatigue DS 20xfatigue DS 12xfatigue x2 35xfatigue DS 25xfatigue DS15XfatugeX1 40x8 All slow reps up and down 40x9 DS 30x6 DS 20x6(normal speed)
Flat DB press 25x10 30x10 35x10 40x10
Incline flys Neutral grip 20x10 23x10 25x8
Incline smith bench press 60x15 80x12 100x8 DS 80x6 DS 60x8
Cable flys from top(weird weight/pully system) 7.5x12 10x10 12.5x10 15x8
Tri’s
Machine dips 90x20 130x12 150x10 170x10(added plate) DS 130x8 100x8 75x10
REverse pushdowns 40x10 50x10 60x10
single arm extentions SS cable kickbacks
15x10 SS 15x8
20x10 SS 15x8
25x8 SS 15x8
done!
Yesterdays and todays session
Back and Biceps
No deadlifts my lower back is still super tight … foam rolling and streaching everyday its getting better
Pullups SS Close hammer grip pulldowns
BWx10 SS 60x10 BWx8 SS 65x8 X2 BWx8 SS 70x6
High wide cable rows 60x10 75x10 90x10 105x8(its lifting me off the seat…)
1 Arm rows 30x10 40x10 50x10 50x10 DS40x10 DS 30x8
Biceps
Biceps Alt Db curls 16x10 20x8 24x8 30x6 DS 20x6 DS 16x8
Rope hammer curls 20x8x2 25x8
Superman curls 7.5x15x3
Today Legs (dont eat curry be4 a session … bad idea!)
Quads
Leg press shoulderwidth 4x15 6x12 8x10 10x10 12x10 14x8
Leg press feet next2eachother 4x10 6x10 8x10 10x10
Leg press Feet pointed in SS pointed out 4x10 each 6x10x2
Single leg hack squat 10x10 20x10 30x10
Single leg extentions 20x10x3continus
Hammys
single lying hammy curls(still hurts my right knee) 15x10 20x10 25x10x2
Standing hammy curls 15x12x3
home !
Shoulders
Military smith press 40x20 60x15 80x10 100x6(failed7th) 110x3(failed 4th.PR!) DS 80x6 DS60x8 DS 40x10
Seated DB press (slow concintrated reps) 20xfatugue SS 14Xfatigue SS 10Xfatigue X3
Leaning side DB side raises 10x12 12x10 14x10
Cable side raises 10x10 15x10 20x8
single high rear cable flys 20x10 30x10 40x10
Double rear cable flys 6.5x10 7.5x10 10x10
Shrugs 60x20 100x15 140x10 180x8 DS 140x6 100x8 60x10
Forarms
Behind back finger curls 40x15x2 50x10x2
Bench curls 15x15x4
Calves
Standing calve machine 90x20x2 120x15 150x15 180x12x2
Trying out the perfect rep thing heres my last 3 workouts, maybe the volume is 2 high we will see
Chest and Triceps
Bench press 60x10x2 80x8 100x6 120x3 140x3x2
Incline smith bench press 50x10 90x6 110x3x3
Seated push press 60x8 100x6 130x3x4 PR
Incline flys 25x8 30x6 37x3x4 PR
Cable flys 10x8 15x6 22x3x3 PR
Triceps
Tricep pushdowns 60x10 90x8 120x10 140x10(140 is adding a 20kg plate to the cables still 2 light)
single arm extentions 15x8 20x6 35x3x4
cant remmber the rest
Back and biceps
Pullups 8xbwx3
Pulldowns 110x3x4
Bent over Tbar rows 40x8 60x6 100x3x2 120x3x2(1 plate full of the max) PR
Seated low rows 60x8 90x8 120x6 150x3x3 PR
High seated rows 60x8 90x6 112x3x3 PR
Single arm rows 80x8 100x8 130x8
Biceps
Alt curls 20x8 25x6 30x3 35x2 32x3x2 PR
EZ bar cable curls 60x8 90x6 112x3x3 PR
Cable hammer curls 15x8 25x6 35x3x3 ASSISTED PR
Shoulders
Seated military press 50x10x2 70x6 100x3x2 110x3x2
Seated DB press 20x8 25x6 30x6 35x3x3(did 40 last week didnt have a spotter this morning)
Leaning side raises 12x8 14x6 22x3x3
Behind the back cable side raises 10x8 15x8 30x3x3
Rear cable flys 20x8 30x8 40x3x2 50x3 40x3
Shrugs 60x15 100x10 140x8 180x6 200x3x3
Back to posting
Weighing in at 91kg 6kg up !!
2day was chest and triceps
Chest
Flat bench 60x10x2 80x8 100x6 120x3 130x3 140x3x2 130x3 (PR last week with 160x3x2 my shoulder has been feeling out of the game since then)
Incline smith press warmed up with DBs 25x10 30x8 40x6 , smith press 110x3 115x3PR 120x3x2PR
Seated push press 60x10 80x8 100x6 130x3x4
Incline DB flys 20x10 25x8 30x6 37x3 40x3x2
Cable flys 10x10 12x8 15x6 20x3x4
Triceps
Dips machine 90x10 120x10 150x10(full stack) 170x8added 20kg plate ( cant perfect rep this with out breaking it!
Rope extentions infront 40x10 50x8 60x6 70x3 82.5x3x3
Single arm side extentions 20x8 25x6 35x3x2 40x3x2
forarms, abs and rotatorcuff work
Yesterdays session and 2days session
Back and Biceps
Pulldowns 60x10 70x8 90x6 110x3x3 115x3
Bent over Trows 40x10 60x8 80x6 120x3 140x3x2 150x3(sloppy and shitty added 2 5kg plates on the handles 
)
Seated low rows 60x10 90x8 120x6 150x3x4
High seated rows 60x10 75x8 90x6 112x3x4
Behind the head pulldowns 2 sets shoulder didnt like it so only did 3 easy sets
Biceps
Alt curls 20x8 24x8 28x6 32x3x4
cable hammer curls 20x10 25x8 30x6 40x3x4
Superman curls 10x10 15x8 17x6 20x3x2 22.5x3x2
Calves
Standing raises 90x15x2 120x10 150x10 180x10 220x8 260x8
Seated raises 60x10 80x10 100x8 120x8
Today Shoulders
Seated DB press 20x10x2 25x8 30x6 37x3x4
Cable front raises 20x10 25x8 30x6 35x3 37x3 40x3x2
Cable side raises behind back 20x10 25x8 30x6 35x3x2 40x3x1
Cable side raises infront 20x8 25x6 30x6 35x3x3
Rear flys top of cables 20x10 30x8 40x6 60x3x4
Rear flys bottom 20x8 30x6 50x3x3
Shrugs 60x15x2 100x10 140x10 180x8 DS back down
Forarms
Behind the back curls
Bench curls
took yesterday off… slept till like 3pm had no energy!
Today legs nad biceps
Tried 2 squat just the bar made my knee feel like shit!
Leg press neutral 6x10 8x8 10x6 12x3 14x3 16x3x2
Leg press Close 6x10 8x8 10x6 14x3x4
Single leg hack squat 20kgx10 40x8 80x6 100x3x4
Stiff leg deadlifts 60x10x2 80x8 100x6x2
Single leg standing hammy curls 15x10 20x8 30x6 40x3x3
Standing calf raises worked up to 220
seated calf raises worked up to 5plates
Biceps
Alt curls 20x8 24x8 28x6 32x3x4
reverse EZ barbell cursl 30x8 40x6 50x3x3
cable hammer curls 20x10 25x8 30x6 40x3x4
Superman curls 10x10 15x8 17x6 20x3x3
drives by, throws brick with message written on through window, skids off!!
“Yo sucka!! The race is still on!! Put on your dancing shoes coz we bout to tango this bitch all the way to the end!! Your ego is writing checks your ass can’t cash! You want the truth? You can’t handle the truth!! You gonna do somethin? Or you just gonna stand there and bleed?”
Can’t think of any other cool movie lines…
But to make it fair, you have 8kgs to go to get to 100 and I have 8 to get to 105. So lets make it the race to 100 and 105. Got it? good…
Oh! one more quote!
Harry - Skis, hu?
Beth - That’s right
Harry - Great!! Are they yours?
Beth - yup
Harry - … both of em?
Beth - … yup
Harry - Ah… Cool!!
PEACE!!!
welll. thats no fair change the rules like that … well now its a devlis 3way…wait thats kinda gay isnt it! but! lol J wants 2 be 90kg, i want 2 be 100 nad u want to be … tiny 4ur hight 
booom! but i will accept… why the hell am i typing this… my 4 chicken breasts and potatos are calling !! enjoy ur rasins!
And you enjoy YOUR raisins I mean biceps sorry, easy mistake to make! 