Interesting I think I’ll give them a spin! Nice work BTW…
Recommended method (by me). Facepulls other ways than BW ring pulls just don’t work real well.
1 Like
2023-09-25
Cycle 2 Day 3
Multi-Grip Bar OHP
130 9x3
+
Close Neutral Grip Pulldown
200 9x6
Paused Box Squat
255 9x3
Forgot my knee sleeves, so this was pretty good. Tried to make the plates rattle on each rep. Bar was digging in annoyingly, unlike last time
Hammer Strenf Chest Press
180x9
205 6x4
Benches were busy. Bench is an accessory on day 3 so alternatives are okay to do.
Single Arm DB Row
90 3x6,9
DB Hammer Curls
45’s 3x10
Rolling DB Extensions
50’s 3x9
8 Likes
2023-09-27
Cycle 2 Day 4
Slingshot Bench Press
220 9x3
+
DorsiFlex Chest Supported Row
255 9x6
Deadlift
135x8
225x5
315x3
Red mini-bands on
365x2
405 3x2
Bands off
405 3x3
Single Arm DB OHP
60 3x10
+
Med Neutral Grip Pullup
BW+5 3x9
Seated Leg Curl
210 2x10,9
Reverse Pec Deck
135 2x10, 9
EZ Bar Skull Crusher
100 3x10
SIngle Arm DB Preacher Curl
35x10, 9,9
Good workout.
8 Likes
2023-09-29
Cycle 3 Day 1
OHP
140 9x3
+
Wide Lat Pulldown
205 9x6
High Bar Squat
265 9x3
Making the plates rattle. Back was feeling last session’s deadlift by the last sets though.
DB Bench Press, paused
70’s 3x10
+
Med Grip Seated Cable Rows
160 3x10
Triceps Pressdowns
95 3x11
+
EZ Bar Curls
95 3x10
Wasn’t sure how this would go. My sleep is all messed up again and I was achey all over. It went well once I got warmed up, with the main lifts moving fast.
7 Likes
Big Gav Bilton.
Wish I looked like him.
1 Like
Me too but I would have to grow 2 feet. LOL
Think hes not long after a heart attack
1 Like
Yer a probably on the way to another one eventually. Still love Big Gav though, proper old school strongman, mustache and all.
2 Likes
2023-10-02
Cycle 3 Day 2
Bench Press - paused
185x3
190 8x3
Like butter
Axle Row from floor
190 9x6
My hands will hurt tomorrow.
Front Squat
190 9x3
DB Incline Bench Press
60’s 3x12
Med Neutral Lat Pulldown
195 3x10
Decline Close Grip Bench Press
155 3x10
DB Spider Curls
30s 2x11, 10
Seated Cable Row Face Pulls
70 3x10
Working away at it.
The new crop of young male members haven’t quite got the full grasp of gym etiquette yet. Someone’s gonna get hurt.
8 Likes
ooh tell us more
1 Like
It’s everywhere. None of them know how to act in the gym.
2 Likes
Nothing more to it, really. They’re just being ignorant, oblivious dumbasses. One of them is going to walk into a descending overhead press at some point.
I can do without the flexing as well.
3 Likes
Flex Lewis interviews Gav Bilton. I like him even more now.
2 Likes
Saw that pop up on the YT home page yesterday but haven’t watched it yet. Deff going to watch it.
2023-10-04
Cycle 3 Day 3
Multi-Grip Bar OHP
135 9x3
+
Thick Bar Pullups
BW+10 9x6
Left shoulder is tightening up again
Box Squat (below parallel)
260 9x3
Make the plates clank. Nice and fast.
Pec Deck (pause 2 in stretch)
180 3x11 (PR)
Single Arm DB Row
90 3x9
DB Hammer Curl
45s 3x11 (PR reps)
+
Rolling DB Extensions
50s x 9,10,10 (PR reps)
DB Shoulder Laterals
30’s 3x8
Cable Overhead Triceps Extensions
45 3x20
All reps solid, never a doubt. One more workout and I get to drop sets to 7 on the main lifts.
Forearms are super sore from the axle rows. Wasn’t sure I could do the thick bar pullups at all until I was in it.
8 Likes
2023-10-06
Cycle 3 Day 4
BP w/u
135x8
165x5
185x3
205x3 (paused)
Slingshot BP - paused
225 9X3
+
Dorsiflex Chest Supported Row
255 9x7
Deadlift
225x5
315x3
365x2
405x4
435x1
455x1
Snatch Grip
325x5
Wasn’t there today. Been working the back hard the last few cycles.
Seated Lever Press
160 3x9
+
Chin Grip Pulldowns
200 3x10
EZ Bar Skull Crushers (Wide)
100 3x10
+
DB Concentration curl
35 3x10
Not doing leg curls. Think I’ll do some sandbag stuff tomorrow.
8 Likes