I am your 2000th view. What do I win?
You win a free training session with yours truelly… help you finally bench a 220 
hahahaha!
Yesterday food:
meal 1: Oats with 4 scoops of whey
meal 2: two peanut butter/cheese sandwiches
meal 3: Two sandwiches with a burger patty in each with cheese/egg
meal 4: Sandwich with two burger pattes/cheese/eggs
meal 5: Serious mass with milk
meal 6: 2min noodles
meal 7: Two chicken/cheese sandwiches
Today:
T-bar rows: warm up sets 45x15, 55x13, 10
S.M.Chest Press: 105x15, 112x15x2sets
Leg press: 3 platesx15, 20kg x15, 10kg x 15
Seated Calves: 80x13, 13, 15
EZ-Curls: 30x15x13x9
abs
Inc Bench Press: warm up sets 80x13, 10, 8
Lat pulldowns: 65x13, 10, 13
Leg Curls: 30x15, 35x13x2sets
Donkey raises: 180x15x3sets
Skull crushers (2 sets): 30x15x2sets
45min surf
Food today:
meal 1: 50g oats with 4 scoops of whey
meal 2: 2 soy rich high fibre chicken/cheese sandwiches
meal 3: serious mass with milk
meal 4: large meat pizza
meal 5: two peanut butter/cheese sandwiches with 2 slices of pizza
meal 6: serious mass
today:
Dumbbell rows: 40x12x3sets
Incline dumbbell press: warm up sets 35x12,9,9
Pinwheel curls: 15x10x3sets
Donkey Calves: 180x12x3sets (slow eccentric with a pause)
Leg Press (narrow stance) : 4 platesx12x3sets
abs
Hammer press: warm up sets 85x12,8, 80x8
Reverse grip pulldowns: 70x12, 10, 10
CGBP (2 sets): warm up sets 80x12, 80x10
Leg Curls: 40x12,8, 35x12
Seated calves: 80x12x3sets
meal 1: 50g of oats with 4 scoops of whey
meal 2: 4 chicken breasts/150g of pasta 400g of sauce/lots of cheeeeeeeeese :)))
meal 3: serious mass milk
meal 4: lamb cutlets/peas/roast potato/rice/gravy
Yesterday:
Seated wide grip rows: 65x10x3sets
Flat chest press: 90x10x2sets, 90x8
Front squats: 80x10x2sets, 80x6
Seated Calves: 80x10x3sets
Dumbbell curls (2sets): 18x10
meal 1: 50g of oats 4 scoops of whey
meal 2: two chicken/cheese sandwiches
meal 3: serious mass milk
meal 4: half a chibata with chicken/cheese
meal 5: double patty burger/cheese/egg hips
Yesterday:
Peck deck: warm up sets 65x10, 75x10, 85x10
Underhand t-bar rows: 55x10x3sets
Triceps rope pull downs: 60x10x3sets
Leg press calve raises: warm up sets 140x10, 170x10, 200x10
abs
meal 1: 50g of oats 4 scoops of whey
meal 2: 2 chicken and cheese sandwiches
meal 3: serious mass milk
meal 4: 3 pieces of fish/4 fried prawns/handful of calamari/chips
meal 1: quater pounder with cheese/small chips and coke (1:30am - after night out at a house party)
meal 2: 50g of oats with 4 scoops of whey
meal 3: two chicken/cheese sandwiches
meal 4: 2l of milk
meal 5: 4 chicken breasts/150g of pasta/handful of cheese/400g of sauce
Today:
T-bar rows: 55x15x13, 45x13, 30x15
S.M.Chest Press: 120x15x3sets, 120x6
Leg press: 180x15x4sets
Seated Calves: 180x15x2sets, 180x10x2sets
EZ-Curls (preacher)=30x15x2sets, 30x8x2sets
abs
Dumbbell rows: 35x12x4sets (strict, hand and knee on bench)
Incline dumbbell press: warm up sets 35x12,10,8, 6
Pinwheel curls: 15x10,8,7,8
Standing Calves: 180x12x4sets (slow eccentric with a pause)
Leg Press (narrow stance) : 4 platesx12x4sets
abs (core work)
Hammer press: warm up sets 85x12,12, 80x10, 8
Reverse grip pulldowns: 70x12, 12, 10. 65x9
CGBP (2 sets): warm up sets 80x12, 80x6
Leg Curls: 40x12, 10x2sets, 35x12
Standing calves: 180x12x4sets
Yesterday:
Flat bench press: warm up sets 90x10x3sets, 90x8
Hammer lat pull downs: 75x10, 90x8, 82x10
Rope tricep pulldowns: 67x10x2sets, 60x10
Ez barbell cable curls: 60x10x3sets
Zercher squats: 80x5x3sets, 70x10
Donkey calf raises: 180x10x4sets
ab core work
Ramp 2 done, thank fucking god, those last days was hell!!!
Chest/back (width)/biceps/calves
Incline barbell press: warm up sets 70x13,11,10,6
Lat machine: warm up sets 75x15, 80x13x3sets
Ez cable curls: 40x15x4sets (slow eccentric and hard squeeze at the concentric)
Seated calves: 60x15x4sets
ab work
Ramp 2 done, thank fucking god, those last days was hell!!!
Chest/back (width)/biceps/calves
Incline barbell press: warm up sets 70x13,11,10,6
Lat machine: warm up sets 75x15, 80x13x3sets
Ez cable curls: 40x15x4sets (slow eccentric and hard squeeze at the concentric)
Seated calves: 60x15x4sets
ab work
Tueday:
Shoulders/Triceps/Thighs/Traps
Lateral raises: 10x15,14,13,13
C.G.B.P.: warm up sets 75x15x4sets
Zercher squats: 60x15x4sets
Dumbbell shrugs: smith machine: 150x15,13,10,10
Wednesday:
Chest/back (dense)/biceps/calves
Incline dumbbell press: 35x12x4sets
T-bar rows: 40x12x4sets
Hammer curls:20x12,10x3sets
Calves : standing: 180x12x4sets
ab work
Thursday:
Shoulders/Triceps/Thighs/Traps
Reverse fly machine: warm up sets 40x12x4sets
Floor tricep press: 23x12x4sets
leg curls: 40x12,10,8,12
Dumbbell shrugs: 45x12x4sets
Friday:
Chest/back(width)/biceps/calves
Lat hammer pull downs: 82x8, 72x12x3sets
Flat bench press: warm up sets 100x5, 110x1, 120x1 NEW PR and 130x just missed it 125 would be for sure!
Calves: 4 plates on leg pressx12x4sets
Alternating dumbbell curls (seated): 20x8, 6, 18x10, 8
abs
On a new training program, BBB was draining me too much and with exams i gotta be energised to learn shit and high reps were making gym something i wasnt looking forward too. Also i got into a fight on sunday so shoulder is fucked, so did lower body today:
Tuesday: Lower Body
Heavy movement (Leg press) = Rachet loading, warm up sets 180x1/3, 200x1/3, 210x1/3, 220x1/3, 140x15
Single-leg movement (stationary lunge) = 5x5 with 20kg in each hand
Assistance movement (Hamstring curls) = 5x5 with 40kg
Dumbell seated curls = 16x18x3sets with a pause and slow eccentric
abs
Donkey calve raises: 180x8x3sets with a slow eccentric
wednesday:
10min HIIT treadmill and 5min cool down walk
thursday:
biceps:
Seated dumbbell curls: 16x8x3
Seated hammer curls: 20x8x3
Drop set cable ez curl: 60x8,50x10,40x8, 30x15
triceps:
V bar pull down: 50x8,55x8x2
rope pulldowns: 60x8x3
close grip pushdowns: 60x10,50x10, 40x15, 30x25
Calves:
Donkey raises: 180x3
Standing calf raises: 180x8x3
Seated calf raises: 80x8, 60x10, 45x10, 30x10
abs