5/30
PUSH B
dips +70x3,+35x6, BW x 10
flat db press 90x19,18
high incline bb press 140x13,11
high incline db press 60x10,10
y raise 10x10,10
bar tricep pushdown 50x10,10
lat pushdown 80x10,12
cable fly 20x15,15
cable side lateral raise 20x15,15
single arm cable drag curl 30x15,15
single arm tricep push down 30x15,15
2-second negatives, short pause at the bottom
308 p
243 c
25 f
5/31
PULL B
rack chins 10,10
pull-ups BW x 9,11
chest supported row 230x7,8
barbell row 250x5,7
db row 90x10,10
close ntrl grip lat pull down 150x11,9
seated DC rope row 105x20,20
cable fly 20x15,15
cable side lateral raise 20x15,15
single arm cable drag curl 30x15,15
single arm tricep push down 30x15,15
2-second negatives, short pause at the bottom
307 p
144 c
77 f
6/1
LEGS B
roman chair BW x 10
trapbar deadlift 530x6, 610x1
cable calf raise 50
adductors lateral lunge 20
221 p
187 c
97 f
Very nice!
thank you.
was supposed to be a triple. next time.
Holy moly, that is literally the equivalent of 2x of me on each side of the bar. So impressive!
thank you
Very good.
6/2
PUSH A
flat bench 275x10,11
ohp 155x10,8
dips BW x 11,20
y raise 10x10,10
bar tricep pushdown 50x15,15
lat pushdown 85x15,15
cable fly 20x10,10
cable side lateral raise 20x10,10
single arm cable drag curl 30x10,10
single arm tricep push down 30x10,10
287 p
226 c
48 f
Dude, youāve got a samurai face for a back.
Getting some nice vascularity in the pecs, looking huge!
thank you. working hard to take another step forward by Christmas.
had to google. I see it. 
āSamurai faceā¦is that a compliment? Or do I need to kick his ass?ā
6/3
PULL A
rack chins 10,10
pull-ups BW x 12,10
barbell row 260x5,5
chest supported row 240x10,11
kroc row 90x10,10
undrhnd grip pulldown 135x10,10
seated DC rope row 110x20,20
cable fly 20x15,15
cable side lateral raise 20x15,15
single arm cable drag curl 30x15,15
single arm tricep push down 30x15,15
2-second negatives, short pause at the bottom
243 p
112 c
75 f
6/4
LEGS A
roman chair 60x10
squat 420x7, 330x16
leg press 380x14,12 3-second negatives, short pause at the bottom
cable calf raise 50
adductors lateral lunge 20
205 p
98 c
63 f
Whewwww great work!
6/5
PUSH B
dips +35x5,7
flat db press 90x20,21
med incline bb press 150x13,17
med incline db press 60x10,20
y raise 10x10,10
bar tricep pushdown 50x10,11
lat pushdown 90x11,13
cable fly 20x15,15
cable side lateral raise 20x15,15
single arm cable drag curl 30x15,15
single arm tricep push down 30x15,15
231 p
267 c
40 f
6/6
PULL B
rack chins 10,10
pull-ups BW x 15,11
barbell row 265x5,6
chest supported row 250x8,9
db row 90x10,10
close ntrl grip lat pull down 160x10,11
seated DC rope row 115x21,20
cable fly 20x15,15
cable side lateral raise 20x15,15
single arm cable drag curl 30x15,15
single arm tricep push down 30x15,15
149 p
282 c
79 f
Are you doing the cable side laterals on the mirafit adjustable pulley? If so how do you find them on there? How do you rate it overall as a bit of kit? Im looking at possibly getting one when i move house but heard a few negative reviews about it not being great with lighter loads.
