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Thursday Heavy Arm Day Dumbbell Hammer Curls to 90kg/198lbs x 10 reps (HAF) s/s Skull Crusher (using new 12kg Titan EZ bar) to 87kg/192lbs x 4 reps Dumbbell Wrist Curls to LH: 40kg x 8 (time limited so stopped here) RH: 6-kg/132lbs x 3 ugly reps. Still a PB

On that squat yesterday. Prep includes, as always, what I eat the night before (ideally a nice steak) and then oatmeal for breakfast. I had a double ristretto (stronger than an espresso). I also took a painkiller, 10mg of Var (@PSL )and 500mcg (both sublingual) cheque drops (Nordic)

Tuesday I feel like I tweaked my right shoulder squatting yesterday. It didn't help that I fell as* over t*t near the gym on that same shoulder. Seated Press to 122.5kg x 4. Wanted 6 Rear Delt Machine Work to stack +pin+6.25kg x 6 Reverse Dumbbell Wrist Curls to 20kg x 4L and 8R +5kg x20 d/s...

And for my next trick... Screengrab from a buddies vid (hence pixelation) 3x25kg/55lb and 6 x 20kg/44lb plates each side of a 25kg/55lbs bar

Monday Prepped to do one thing and one thing only. But what of my options was it gonna be. Once at the gym it ended up being 900 (actually more) for reps Hatfield Squat w/up, 185kg x 8, 265kg x 6, 365kg / 803) x 1 (PB with no wraps), 415kg/ 915lbs x 2 And that's all she wrote

Friday At gym for 8am (3 podcasts inc one at 11am so...) Close Grip Bench Press to 180kg/396lbs x 4 x1 s/s Low Lever Iso Row to 140kg/308lbs x 8 reps (1 arm at a time)

Tuesday Get in, get it done, get out Seated Press to 122.5kg/269.5lbs x 5 Rear Delt Machine to stack +6.25kg +pin (290lbs+) x 4 Wrist Roller - Extensors Hard. Will do 3 sets next time 22.5kg/49.5lbs

0lbs

Monday Beast mode pushed into the red. By the end it was more tiring to load and unload (+ it's a 1000 steps) the squat and leg press Hatfield Squats w/up with bar x 12, 185kg x 8, 285kg/627lbs x 6 (could have done 8 no probs), 400kg/880lbs x 4 (PB for weight and reps), Vid done (pic to be...

Friday Note to self. Read you f**n log book (see below) ** Close Grip Bench Press to 175kg/385lbs x 5 x 2. Ideally it should have been 5 x 3 but I wasn't feeling it so... Mid-Iso Row too **LH: 110kg/242lbs x 4 and RH: 130kg/286lbs x 4. Now I said the RH felt heavier... well d'uh and not only...

Thursday Took my time. 'Heavy' arm day Hammer Dumbbell Curls 1 arm at a time. 10kg x 20, 30kg x 8, 50kg x 8, 70kg x 8 and 90kg/198lbs x 9 s/s Skull Crushers bar x 20, 29kg x 8, 59kg x 8 and 84kg/185lbs x 8 Dumbbell Wrist Curls 10kg x 20, 25kg x 8, 37.5kg x 8 then LH: 42.5kg/93.5lbs x 8 and...

Listen to the GLP podcasts. We cover the length of the studies as a guide on length of use

Tuesday Seated Press to 122.5kg/269.5lbs x 4 (H) Rear Delt Machine Work to stack (forgot gym pin) +6.25kg x 8 ((PB) Wrist Roller - Extensor 22.5kg/49.5lbs x 3 x 2 r/p

Nice.

Monday Leg day. I don't make the rules. I just do the work. I went early (8.30am) cos I'm busy after Hatfield Squats to 385kg/847lbs x 4 (pic to follow) Leg Press to 770kg/1694lbs x 7 Lying Leg Curls to 18p x 4 r/p reps s/s Leg Extensions to 180lbs x 6+1+1 r/p x 1 leg at a time

Start with the eBook: https://irongorillas.com/bionic-sarms-ebook-learn/

Friday Delayed by news of the death of one of the first British 'steroid gurus' in the form of Mick Hart's (writer of 'The Layman's Guide') passing. I've some very fond memories of Mick. The last I can do, elsewhere, is to remind a few of his place in that culture. Trained with Chris J Close...

I'm pretty sure 2 are right now over on Evo

Over on Evo for sure.

Thursday Powered by p*ss and wind. 'Light' arm day Alt Supinating Dumbbell Curls w/up 12.5kg x 8, 22.5kg x 8, 32.5kg x 8 and 45kg/99lbs x 8 (loose), d/s to 10kg x 13 @ s/s Tricep Pressdowns Minor upset of a buddy who was all 'I'm using it' when they'd spent minutes sorting out a work issue on...