ARMS
Yesterday:
ARMS & UPPER SHELF
Barbell Close Bench:
50x5
60x5
75x5
85x5
95x5
Ez barbell curls:
35x8x3
Tricep hammer floor press:
35x8x3
Seated hammer curls:
18x8
23x5
23x8
Super Set:
Tricep rope extensions 60x10x3 & Cable Ez curls 50x10x3
Dumbell shrugs 50x15, 55x10x2 SS dumbbell bent lateral raises 10x10
Lateral fly machine:
30x15x3
Chest:
Bench press = warm up sets 85x5, 95x5, 105x5
Incline dumbbell press = Went up to 40x8
(Machine bench press: 135x15 (DS) 112x10, 97x10, 90x5, 85x8
Back:
Lat underhand pull down = 80x8x3
Low row close grip row: 60x10x3
T bar rows: 60x8x3 (DS) 40x10, 20x10
Abs
Zercher squats:
50x10
60x10
70x10
80x10
90x10 =PR!!
Glute drops:
15x8
25sec hold in 45degree position
20sec hold in 45degree position
Step ups:
15x3 10kg in each hand
Donkey calf raises: 127x12x3
Sitting calf raises: 50x10x3
35kg each hand farmer walk (15m) SS 10 BW squats and repeat 5 times (8-10sec rest)
Barbell Close Bench:
50kgx5x2
60kgx5x2
70kgx5
80kgx5
90kgx5
100kgx3
Ez barbell curls:
35kgx8
35kgx10
35kgx8
Tricep hammer floor press:
35kgx10x3
Seated hammer curls:
23kgx8x3
Bodyweight dips:
15x3
Bench machine shrugs:
150kgx15x3
Lateral fly machine:
30kgx15x3
Got a bit sick this week, been so DAMN cold!!
Gooi’ing the fish oils, green tea, vitamin C and eating alot to keep the energy levels high. First week back at college for the second semster too so pretty draining as well lol gotta get back into the studying routine!
Off days helped get over being sick
Now hitting a 3 split x 2
Chest/Triceps
Back/Biceps
Legs
Repeat
Rest when I feel like I need too
TODAY:
Chest:
Bench press = warm up sets 85x5, 95x5, 105x5
Incline dumbbell press = Went up to 40x5
Cable flies, accentuate the upper pecs with a squeeze and stop when in line with chin: 12.5x10x3
Triceps:
Dips: 15kg between legs 10x3
Overhead extensions: 20x10, 28x10, 30x8
Rope extensions: 50x6, 40x5, 30x10 ------> min time in gym had to leave quick to get to college
where do the shoulders fit in bru !! not even rehab 4 em?
Starting shoulders this week man, nothing heavy
Been rehabing them everyday before lifting with bands and stretches son!
New training split for the 6 day: feel like I can do more volume and frequency! 4 day makes me too bored and gonna use that split when it feels like I need to rest for a while or when I need variety.
Chest/Triceps:
Bench press
Incline dumbbell press
Cable flies
Dips
Overhead extensions
Rope extensions
Back/Biceps
Chest supported row
Low row chest pull
Dumbbell row
Seated isolation row till failure x1 each side
Wide grip barbell curls
Hammer curls
Ez barbell curl
Legs
Zercher squat
Box front squat
Step ups
Seated calf raise
Standing calf raise
Hamstring curls
Farmer walks
Chest/Triceps 2
Wide grip guillotine press
Flat flies
Hammer press
Machine dips
Skull crushers
Ez pushdowns
Back/Biceps 2
Underhand lat pull down
Hammer pull down
Bent over pronated reverse flies
Reverse fly machine
Bent lateral raises
Arnold press
Ez reverse curls
Seated dumbbell curls
Hammer rope cable curls
Legs 2
Leg press
Hamstring curls
Leg extensions
Donkey calf raise
Leg press calf raise
Farmer walk
Dumbbell shrugs
Barbell shrugs
Today:
Chest support row: worked up to 60x8x3
Barbell rows: worked up to 80x10
Seated low row: 67x10x3
Wide grip ez barbell curl: 35x10x3
Seated hammer curls: 23x5x3
Ez cable curls: 55x10 (DS) 45x10, 35x10, 30x10
abs
Zercher squat: worked up to 85x10x3
Box front squat: 80x10, 7, 10
Leg extensions: 60x12x3
Seated calf raise: 50x12x3
Standing calf raise: 120x12x3
Hamstring curls: 40x10,10,8
Today:
Underhand lat pull down: 75x10,8,10
Hammer pull down: 67x10x3
Bent over pronated reverse flies: 5x10x3
Reverse fly: 8x10x3
Bent lateral raises: 10x10x3
Arnold press: 14x10x3
Ez barbell SS reverse curls: 30x10x3 SS 30x8,6,6
Hammer rope cable curls: 50x10, 40x10x3
abs
Leg press: (Close stance) 100x5, 140x5, 180x5, 220x5, [DS] 180x10, 140x15, 100x15
Hamstring curls: 40x10x3
Step ups: 15kg each hand 15x2
Donkey calf raise: 180x12x10
Leg press calf raise: 140x10x3
Dumbbell shrugs: 45x1`2x3
Barbell shrugs: 100x12x3
Yesterday
Pretty average day, was a bit sick and didnt feel kuck strong or anything, just got through the workout!
Chest:
Bench press = warm up sets 85x5, 95x5, 105x5
Incline dumbbell press = Went up to 40x5
Hammer press: 85x10,6,8
Triceps:
Dips: 15kg between legs x10,10,7
Overhead extensions: 28x10x3
Rope v push downs: 55x10x3 [DS] 45x8, 35x10, 30x10
abs
Chest:
Bench press = warm up sets 85x5, 95x5, 105x5
Incline dumbbell press = Went up to 40x5
Hammer press: 85x10,6,8
Triceps:
Dips: 15kg between legs x10,10,7
Overhead extensions: 28x10x3
Rope v push downs: 55x10x3 [DS] 45x8, 35x10, 30x10
Zercher squat:
60x10
70x5
80x5
90x5
100x5
110x5 - PR!
Box front squat:
60x10x5 (Explosiveness training in terms of exploding outa the hole)
Hamstring curls:
47x4
40x10
40x10
Leg extensions:
60x12x3
Seated calf raise:
50x12x3
Standing calf raise:
120x12x3
[DS]
97x10
85x10
67x10
Food:
meal 1: 50g instant oats + 2 scoops of whey protein
meal 2: Chicken breast + chicken drumstick + cup of rice + 2 eggs
meal 3: Shake → 8blocks of ice + 4 scoops of protein + tea spoon of peanut butter + 2 eggs + 35g instant oats + 250ml of milk
----Workout-----
meal 4: 2 chicken breasts + cup of rice
meal 5: big bowl of shepherds pie
meal 6: big bowl of shepherds pie
CHEST AND TRICEPS
Wide grip guillotine press
40x10
50x10
60x10
70x10
80x10
90x10
Cable flies:
12.5x10x3
Flat flies
10x10x3 ----> Really slow eccentric with a pause at the bottom for stretch and mind-muscle connection contraction
-----> Chest felt sore as shit with focussing just on using the chest, mind-muscle connection with high reps and practising good form to target the specific muscle. When doing the flat bench flies my chest was shaking like a leaf and I could see all the fibers moving as the concentric action occured… was awesome!
Close grip bench:
60x10x3 ----> Focus on just using triceps with a pause at the bottom just above chest
Machine dips
105x10
112x10
120x10
Skull crushers
25x10x3
Abs
Leg press: (Close stance):
100x5
140x5
180x5
220x5
[DS] 180x10
140x15
100x15
Leg extensions:
65x12x3
Deadlift: 60x10x3 ----> First time this year deadlifting, just to work hamstrings mainly
Hamstring curls:
30x12x3
Standing platform BW calf raises: 30x3
Leg press calf raise:
140x12x3
Smith machine bench press Shrugs:
150x15x3
[DS] 120x10
105x10
90x10
This may have been said already but, I love the title of your log. Reminds me of thundercats 
Hahaha thanks man, yeah get a few drop in comments every now and then about the log name!
Checked your log out a bit now, stuffs looking good bro hope the numbers are rising and PR’s are smashing It takes me a bit to digest alot of the logs on T-Nation cuz you guys use lbs and I use kgs…