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Tuesday Back to heavy sh*t. Got a big number planned for the Hatfield Squat in '26 Seated Press w/up, 60kg x 8, 85kg x 8 (felt heavy) and 100kg/220lbs x 8 Rear Delt Machine Work 1/3 x 8, 2/3 x 8 and stack/125kg/275lbs x 8 Reverse Dumbbell Wrist Curls Also put a member thru a grip workout...

RickRock gave a good reply. Use Umbrella Labs

Have a look at the ebook too: https://irongorillas.com/bionic-sarms-ebook-learn/

Sunday Just cos. Felt like it so I did. Hatfield Squat Pushed harder cos I want 500kg/1100lbs by the end of '26 bar x 12, 140kg x 12, 190kg x 12, 280kg x 8 and 320kg/704lbs x 8 (tgt of 4 but pushed through) Leg Press 280kg x 12, 480kg x 12 and 690kg/1518lbs (10kg up mis-load) x 12 Lying Leg...

Age? Current bodyfat?

Friday Cracking on as I'm waiting on a big delivery and might have a podcast to do too Flat Iso Bench Press w/up, 20kg @ x 20, 40kg x 12, 65kg x 12, 92.5kg/203.5lbs a side x 8, d/s 40kg x 20 Pec Dec Stack x 18, 2/3 stack x 20 Mid Iso Row 40kg @ x 20, 80kg x 15 and 100kg x 12 Pullover 3/4...

Thursday Diff approach to arms today which still pumped me. At gym early cos stuff needs doing Hammer Dumbbell Curls w/up (smallest db's) x 20, 20kg x 20, 35kg x 20 and 50kg/110lbs x 15 Tricep Pressdown 3p x 20, 7p x 20, 10p x 20, 13p (eqv to 152lbs in the hands) x 15 and a quick one arm 6p @ x...

Tuesday Seated Press w/up, 50kg x 15, 70kg x 15 and 90kg/198lbs x 12 (could have pushed it a bit more) Rear Delt Machine Work 1/3 stack x 15, 2/3 stack x 15, stack/125kg/275lbs x 9 Reverse Dumbbell Wrist Curls 10kg x 15, 17.5kg x 15, 25kg/55lbs x 15. DS/BS x 40

Sunday In lieu of Monday as I wanna send a package and need to get to the local post office early etc (local one has restricted hours) tomorrow. Sending a gripper to China which I paid $110 or so for and am being paid $1000 lol. Losing a bit on fees, postage etc but it's at least 800% up so...

Friday Pumped Flat Iso Bench Press w/up x 20 then 20kg x 20, 40kg x 12, 65kg x 12, 95kg x 6+1+1 d/s 4-kg x 20 Pec Dec Stack x 14, d/s 2/3rd stack x 20 Low Cable Row Two hands - stack (125kg/275lbs) x 12, One Hand 87kg/191.4lbs x 10 @ Lat Pulldowns Mag Grip Stack x 12 43 mins start to finish

1. Weigh yourself accurately 2. Post a pic for us to guesstimate a body-fat percentage

Thursday Bi/Tri Machine work Bi w/up, 3p x 12, 4p x 12, 5px 12, 6p x 12 and then 7p x 5 negs (negs are 1 arm) D/S 10kg x 20 @ s/s Tri w/up, 4p x 12, 5p x 12, 6px 12, 7p x 12 and then 8p x 5 negs (negs are 1 arm) - DS on pressdowns (MA Pulley) stack x 20 Dumbbell Wrist Curls 12.5kg x 20, 25kg...

Re-read the section on GW. I think that's what'll help here

Good customer service

Make sure you rest and rehab it too

Tuesday Seated Press to 87.5kg/193lbs x 15 Rear Delt Machine Work 1/3 stack x 15, 2/3 stack x 15 and stack x 8 Reverse Dumbbell Wrist Curls to 25kg/55lbs x 13 d/s - b/s x 40

Monday Hatfield Squats (test session - will alternate with Hip Belt and do sets of 12 from the next session) Cerberus Bar (30kg) x 12, 110kg x 12, 210kg x 12, 270kg (belt on) x 4, 310kg (+ wraps) x 4 and 350kg (all kit) x 4 Leg Press 240kg x 12, 440kg x 12, 640kg x 12 Lying Leg Curls 8p x 12...

As you say they aren't a 24-7-365 days a week business. We've seen people bitch about not getting replies at xmas in spite of a site closing for 2 weeks and saying so on the front page of their site

Friday Repping o'clock Iso Lever Flat Bench w/up, 20 (per side) kg x 12, 40kg x 12, 60kg x 8, 90kg x 5+2+1+1 s/s LPD Close Mag Grip 1/2 stack x 12, stack x 12, +20kg x 12 Pullover Machine 1/2 stack x12, stack x 12 Pec Dec 1/2 stack x 12, stack x 12, stack+5kg x 12

Umbrella Labs is the one