Killer back/bi session! For no reason other than it was just fast paced and fun!
Rest time between sets were between 30-45 seconds. I was in and out in about 30 minutes. Lifts didn’t suffer though.
BB Rows
Bar x 15
40kgs x 15
60kgs x 8
100kgs x 5
140kgs x 6
Hammer Grip Lat Pulldown
85kgs x 5
105kgs x 5
125kgs x 8
Seated Cable Rows
127.5kgs x 8
105kgs x 8
90kgs x 12
Seated Wide Grip Cable Rows (top position)
85.5kgs x 12
65kgs x 10, 4
Squat Rack Curls - strip sets
Worked up to:
60kgs x 8
-50kgs x 4
-40kgs x 8
-30kgs x 12
Seated Alt DB Curls
16kgs x 22
16kgs x 16
16kgs x 12
Seated Alt DB Hammer Curls
16kgs x 20
16kgs x 18
16lgs x 18
Had a crappy workout today. I just wasn’t in the mood for any of it.
DB Shoulder Press
18kgs x 12
18kgs x 12
23kgs x 5
30kgs x 3
40kgs x 11
40kgs x 10
High Incline Press - strip sets
Set 1:
100kgs x 4
-80kgs x 4
-60kgs x 6
-40kgs x 8
-Bar x 12
Set 2:
100kgs x 3
-80kgs x 4
-60kgs x 5
-40ks x 5
-Bar x 12
BB Shrugs (behind)
60kgs x 15
100kgs x 15
100kgs x 15
BB Shrugs (front)
100kgs x 10
140kgs x 10
180kgs x 10
Charles Glass Raise
5kgs x 15
8kgs x 15
8kgs x 12
Rope Pushdown - strip sets
Worked up to:
80kgs x 8
-60kgs x 6
-40kgs x 6
-20kgs x 12
Machine Dips
150kgs x 16
150kgs x 12
Gave the cardio a miss today.
Pretty decent leg session.
Back Squat
60kgs x 10
60kgs x 10
100kgs x 8
100kgs x 5
140kgs x 2
180kgs x 1
200kgs x 3
Hack Squat
1p x 10
2p x 10
3p x 2 - couldn’t complete the 3rd
Leg Extensions
90kgs x 12
95kgs x 12
95kgs x 12
Hammy Curls
40kgs x 8
47.5kgs x 12
47.5kgs x 9
Standing Single Leg Hammy Curls
2.5kgs x 15
7kgs x 15
7kgs x 15
Standing Calf Raise
Seated Calf Raise - strip sets
NOTES:
Although no PRs were made, my back squat felt really good. Normally 200kgs scares the shit out of me but today I felt confident and it felt light, even though I only got 3 reps. Keeping my elbows pointing down seemed to help a lot. Squats were deeper today also. Overall it just felt 10x better!
Walked in and everything felt heavy but it turned out to be a pretty good day.
Warm up - half the reps are regular bench, the other half are close grip.
Bar x 16
Bar x 16
40kgs x 16
50kgs x 16
60kgs x 10
Bench Press
80kgs x 5
100kgs x 1
120kgs x 1
140kgs x 2 - I won’t call this a PR. I had help locking out the 2nd rep but its definitely going up. I will have this down soon!
Close Grip Bench
130kgs x 1
Incline DB Press
40kgs x 17 >> PR
Flat DB Press
40kgs x 20 >> PR
Rope Pushdown - strip sets
Set 1:
50kgs x 12
-40kgs x 8
-30kgs x 10
-20kgs x 12
Set 2: SS with machine dips
50kgs x 10
-40kgs x 7
-30kgs x 8
-20kgs x 12
/
120kgs x 12
-105kgs x 15
Set 3: SS with machine dips
40kgs x 10
-30kgs x 8
-20kgs x 15
/
120kgs x 10
105kgs x 10
NOTES:
-Will start working with a lighter load for bench and CGB for a while.
-Arms measured just under 19 inches with the tricep pump. Means nothing but it still felt good lol.
-Will do cardio later this evening before the German vs Spain game.
90 minutes of soccer with friends = crippled
Fucking awesome though! This morning my legs feel like I went Dave Tate shit on a box squat lol!!
Haha same dude. If I wore a hat and the wind blew it off - no way in hell am I going after it haha. So much pain!!
Another game of soccer with the okes! About 60 minutes worth…
Abs!! Reveal yourselves!!
Eh, I’m quite sick but I managed to have an OK workout.
Bench/CGBP Warmups
Bar x 20
40kgs x 20
60kgs x 12
Close Grip Bench
80kgs x 5
100kgs x 2
120kgs x 6
Bench Press
120kgs x 7
Incline DB Press
40kgs x 18
Flat DB Press
50kgs x 9
Rope Pushdown SS Machine Dips - strip sets
Set 1:
70kgs
-60kgs
-45kgs
-30kgs
/
150kgs
-127.5kgs
-95kgs
Set 2:
50kgs
-40kgs
-30kgs
-20kgs
/
120kgs
-100kgs
-90kgs
Can’t remember how many reps I got on any of these.
Still pretty sick. I just can’t seem to shake it. Workout wasn’t bad though, just don’t feel well enough for cardio which is pissing me off!!
BB Rows
Bar x 15
Bar x 15
60kgs x 8
60kgs x 8
100kgs x 6
140kgs x 5, 3
Hammer Grip Lat Pulldown
85.5kgs x 10
105kgs x 8
120kgs x 12
Seated Cable Rows
120kgs x 12
127.5kgs x 8
Seated Wide Grip Cable Rows - top position
85kgs x 15
85kgs x 12
Squat Rack Curls - strip sets
Worked up to:
70kgs x 3
-60kgs x 3
-50kgs x 5
Seated EZ Preacher Curls
15kgs x 15
30kgs x 15
30kgs x 10
DB Incline Curls
15kgs x 12
15kgs x 7
Seated Alt DB Hammer Curls
15kgs x 28, 10
15kgs x 16
Didn’t have much of a plan going into gym today. Thought I’d see what I could get away with before feeling sick. Got in 3 exercises lol. Pretty shit day…
Incline DB Press
20kgs x 15
20kgs x 10
25kgs x 10
30kgs x 8
40kgs x 4
50kgs x 7
50kgs x 5
BB Rows
Bar x 20
40kgs x 15
60kgs x 12
80kgs x 10
100kgs x 5
120kgs x 15
Flat DB Press
50kgs x 10
50kgs x 10
Called it a day. I think I’ll just stay away from gym until I’m feeling healthy again.
My AM session from today:
BB Rows
Bar x 20
Bar x 15
40kgs x 15
60kgs x 8
100kgs x 5
140kgs x 13 >>PR
Hammer Grip Pulldown
60kgs x 12
90kgs x 6
120kgs x 5
Cable Rows - bottom position
135kgs x 11 >>PR
120kgs x 10
Cable Rows - top position
90kgs x 12
90kgs x 10
Lat Pullover
can’t remember…
10 minutes HIIT
My PM workout from tonight:
Squat Rack Curls
Bar x 15
Bar x 15
30kgs x 10
40kgs x 5
60kgs x 10
65kgs x 5
Standing DB Hammer/Pinwheel Curls??
30kgs x 30
30kgs x 20
Standing EZ Bar Curls
35kgs x 10
35kgs x 6
Superman Curls
Just a bunch of pump sets…
10 minutes HIIT
Not a great leg session.
Back Squat
1p x 12
1p x 10
1p x 8
2p x 5
3p x 3
4p x 2… down from 200kgs x 4 
Hack Squat
1p x 10
2p x 15
2p x 12
Hammy Curls
Standing Hammy Curls
Short workout…
Todays AM session:
BB Rows - body english
Bar x 15
Bar x 15
40kgs x 12
60kgs x 5
100kgs x 5
140kgs x 5
160kgs x 5
Cable Rows - bottom position
135kgs x 13
150kgs x 5
Cable Rows - top position
105kgs x 10
105kgs x 8
Hammger Grip Pulldown
??
Regular Pulldown
??
My PM workout:
Squat Rack Curls
Bar x 12
Bar x 12
30kgs x 10
40kgs x 6
60kgs x 11
65kgs x 7
DB Hammer/Pinwheel Curls?
35kgs x 26
35kgs x 20
EZ Bar Curls
35kgs x 12
35kgs x 8
Superman Curls
-just a few pump sets
10 minutes HIIT
Can’t remember everything I did yesterday so I’ll just post what I remember from today.
AM: Back
BB Rows - body english
Bar x 15
Bar x 15
40kgs x 10
60kgs x 5
100kgs x 5
140kgs x 13
Cable Rows - bottom position
150kgs x 5
130kgs x 8
Cable Rows - top position
??
Pulldowns
??
Pullovers
??
PM: Biceps
Squat Rack Curls
Bar x 12
Bar x 12
30kgs x 10
40kgs x 5
60kgs x 13, 2
60kgs x 8, 1
DB Pinwheel Curls?
40kgs x 20
40kgs x 16
EZ Bar Curls
40kgs x 13
40kgs x 7
Superman Curls
??
15 minutes HIIT
Some body english on the squat rack and pinwheel curls.
Down almost 5kgs from a few months ago! Its not much but the weight is finally starting to fall off now with the 2x a day training!
I FUCKIN LOVE FRONT SQUATS!!
Such MEGAFAIL doing back squats today I thought I might as well screw around and try something new. Decided to blast out some front squats. Other than the back squats, it turned out to be a pretty fun session!
Warm Ups - light squats and leg extensions
Back Squats
100kgs x 5
120kgs x 2
140kgs x 2
160kgs x 2
180kgs x 3
Front Squats
Bar x 5
40kgs x 5
60kgs x 2
80kgs x 2
100kgs x 2
120kgs x 2
140kgs x 1
Hack Squats
Hammy Curls
Standing Hammy Curls
Super bummed out about the back squats but I had such a blast doing the front squats I totally forgot about it. I will definitely be keeping these around!
Dude have you tried doing Pin romanian dead lifts for hammys?
God dude you know those black platform things we use to stand on to do like deadlifts of blocks? they sit under the light dumbell area, chicks use them for like step ups or whatever…
Anyways I put them on the florr, put a barbell on top, only 60kg, and basically did RDL, after the 3rd set I thought i tore my hamstring, didnt feel a thing in my lower back but my hams are sliced like a motherfucker! Just thought you should try them instead of gay standing hammy curls… 7sets of 2 reps with 10second breaks = kai greene hams 
haha
Just thought you could try if you wanted to spice things up!
Last time I tried em it felt like it was getting in the way of my back recovery so I decided against em. I feel like with the high frequency though that I’ve sort of adapted so I might throw em in. I’m doing something totally different now though but I’ll also be splitting quads and hams into AM and PM so I’ll need an extra hamstring exercise anyway. Guess that will have to be it.
Small update:
140kgx3 flat bench the other day.
big piet!! morning weight 4 me is between 90 and 92kg!!