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Thursday 'Light' arm day Supinating Dumbbell Curls w/up x 20, 10kg x 8, 17.5kg x 8 and 27.5kg x 8 s/s Tricep Pressdowns 4p x 20, 7p x 8, 11p x 8 and 17p x 6 Standing BB W/Curls bar x 20, 60kg x 8, 80kg x 8 and 105kg x 6

Thursday 'Light' arm day Supinating Dumbbell Curls w/up x 20, 10kg x 8, 17.5kg x 8 and 27.5kg x 8 s/s Tricep Pressdowns 4p x 20, 7p x 8, 11p x 8 and 17p x 6 Standing BB W/Curls bar x 20, 60kg x 8, 80kg x 8 and 105kg x 6

Thursday 'Light' arm day Supinating Dumbbell Curls w/up x 20, 10kg x 8, 17.5kg x 8 and 27.5kg x 8 s/s Tricep Pressdowns 4p x 20, 7p x 8, 11p x 8 and 17p x 6 Standing BB W/Curls bar x 20, 60kg x 8, 80kg x 8 and 105kg x 6

Thursday 'Light' arm day Supinating Dumbbell Curls w/up x 20, 10kg x 8, 17.5kg x 8 and 27.5kg x 8 s/s Tricep Pressdowns 4p x 20, 7p x 8, 11p x 8 and 17p x 6 Standing BB W/Curls bar x 20, 60kg x 8, 80kg x 8 and 105kg x 6

Tuesday At the gym early (8.45am) so I could make an early appt at the opticians. One of the owners dropped me off. Busy and lots done so tomorrow is free Seated Press Usual warm ups. 60kg x 8, 85kg x 8 (felt heavy) and 110kg/242lbs x 7 (also heavy) Rear Delt Machine 1/3 x 8, 2/3 x 8 and...

Monday I managed to break my glasses (spare set also knackered) last night. Urgh. So I might miss tomorrows session in lieu of an opticians appt (squints at the screen while typing lol). On the upside I think I'm through the worst of the chest infection. Busy day today Hatfield Squat 150kg x 8...

Two thoughts: 1, relates to NOT using PEDS if you're tested 2. Wont you be tested for GH too?

Friday Awful nights rest with the chest issue. Snotty as f**k. Anyway...Wrapped up with multi layers until I warmed up Close Grip Bench Press Usual warm ups. Worked to 135kg/297lbs x 4 x 3 (paused reps on the last set) and 140kg/308lbs x 3 reps all paused s/s Iso-Lever Low Row 40kg a side (1...

Thursday Brr. Tis freezing 'Heavy' Arm day Hammer Dumbbell Curls w/up, 30kg x 8, 50kg x 8 and 70kg/154lbs x 8 s/s EZ Skull Crushers w/up, 29kg x 8, 59kg x 8 and 79kg/174lbs x 8 Standing BB Wrist Curls bar x 20,m 60kg x 8, 90kg x 8 and 100kg/220lbs x 8 and d/s x 40 withj the b/s as per...

Good stuff. Log it

Monday Chest infection MIGHT be easing off. Felt ok once I got going and I have some standby penicillin from the pneumonia from before. No TP but hey ho Hatfield Squat 150kg x 8, 250kg x 8 (support belt only) and 350kg/770lbs x 6 (belt n knee wraps) Leg Press 260kg x 8, 460kg x 8 and 660kg x 8...

Friday No TP (ill?). Close Grip Bench Press to 130kg/286lbs x 4 x 3 and 1 x 6 reps (last 4 all paused) s/s Iso-Mid Lever Row 40kg x 8, 80kg x 8 and 100kg/220lbs x 8 Thick Handled Dumbbell Work LH - 75kg x 4 x 1

Following to see the end result too

Thursday 'Light' arm day but lower volume Supinating Dumbbell Curls w/up, 10kg x 8, 17.5kg x 8 and 25kg/55lbs x 8 (hard last 3 reps) - d/s 5kg x 20 s/s Tricep Pressdowns w/up, 7p x 7, 12p x 8 and 16p x 8 (no problems) Standing BB Wrist Curls bar x 20, 60kg x 8, 80kg x 8 and 100kg/220lbs x 8...

Tuesday Back on the heavy grind Seated Press bar x 20, 60kg x 8, 80kg x 8, 100kg x 8 (easy) and then I got greedy 120kg/264lbs x 2 (needed to be 110 or 115kg) Rear Delt Machine Work 1/3rd stack x 8, 2/3rd stack x 8 and stack/125kg/275lbs x 4 Standard Wrist Roller 16.25kg/35.75lbs x 3, 3 and 2...

Monday No TP. Just saw him as I came home. Face swollen to f**k. Volume drop on legs too Hatfield Squats Upped warm up weights 150kg x 8, 250kg (550lbs) x 8 and 350kg/770lbs x 4 (might have done more with a spot) Leg Press 250kg x 8, 450kg x 8 and 650kg/1430lbs x 8 Lying Leg Curls 8p x 8 and...

By all means post a pic. In the mean time read the ebook: https://irongorillas.com/bionic-sarms-ebook-learn/

Friday Trained early with off and on again TP lol. Lots to do Close Grip Bench Press No more volume for this so I did the same as my buddy - just more so ha ha to 125kg/275lbs x 4 x 3 and 1 x 8 (cos I could he he). The last two sets of 3 I paused every rep Lat Pulldowns 1/2 stack x 20 reps and...

Thursday 'Heavy' arm day Hammer Dumbbell Curls w/up x 20, 10kg g x 20, 20kg x 20, 30kg x 20, 40kg/88lbs x 16 s/s Skull Crushers 9kg x 20, 29kg x 20, 40kg x 20 and 69kg/152lbs x 18 3-Inch Wrist Roller +20kg x 20, 40kg x 20, 75kg//165lbs x 16 hard reps

Tuesday Lots of podcasts this month (20?) so time is of the essence Seated Press w/up, bar x 20, 55kg x 20 and 80kg/176lbs x 15 Rear Delt Machine Work 6p x 20, 8p x 20 and 11p/89kg/196lbs x 20 Standard Wrist Roller - Extensor Work 15kg/33lbs x 3 x 3