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Sunday Only the lord rests on the 7th day. I don't. Resting tomorrow ready for a heavy/max squat day Tuesday Dumbbell Bench Press to 47.5kg x 12 Chest Supported Rows to 190kg/418lbs x 5 r/p (much better form than last time) Hammer Dumbbell Curls to 65kg/143lbs x 12 (had planned on 55kg but...

Saturday Speed squat day. Took my time between sets but was FAST doing the set. Leg Press felt strong. Still no wraps on LP. Wore a forearm strap (from Spud Inc) for that nagging pain (ok all day yesterday but nagging a bit over night). Helped loadsAlso I'm officially old as my first (of 3)...

Or drink sodas when out

Thursday New PC decided to not do it's thing. Gonna be fun fixing that. Thankfully the old one still lives. Right elbow hates me (took a painkiller just now) Seated Press to 122.5kg x 5 Tricep Pressdown to 19p x 5 (and now I was in pain) Dumbbell Wrist Curls C**ked up starting with flexors but...

Wednesday Absolutely brutal session. Felt like I wasn't gonna make it through. Had to think 1 step at a ti Hatfield Squats w/up, 110kg x 8, 230kg x 8, 300kg/660lbs x 1 (belts only), 415kg/913lbs x 1 Now I start questioning life choices. Needed to focus on 'if I can stand up/unrack it I can squat...

So... you want it to taste nasty? And people used to complain about that lol

Monday Late one as I'm doing a late / night shot again for a buddy. So start late, rest loads and lie in tomorrow too Dumbbell Bench Press 15kg x 20, 25kg x 12, 35kg x 12, 47.5kg x 8 Chest Supported Rows to 190kg x 6. Reps could have been better Dumbbell Curls to 37.5kg x 12

Sunday Started much latter, for me, than usual. Like after 10am. Much cooler today. Down 10-15 degrees f Hatfield Squats - Speed Fast? The bar came off on the 1st warm up set ha ha. And on the top sets I took my power-lifting time (lol) between sets but moved quickly enough to have the bar...

For info on cyclinfg RAD etc read the ebook: https://irongorillas.com/bionic-sarms-ebook-learn/

I don't add random 'just found' PEDs to a stack.

Friday Another sweat box of a day. Cools down soon Seated BB Press to 122.5kg/269.5lbs x Tricep Pressdowns 19p/114kg/251lbs (no spot) x 4 Dumbbell Wrist Curls - Flexor to 45kg/99lbs x L12/15R Right eblow tweaking

Did you use AI to do the write up?

The guys have some good points

Thursday 95f...and it's squat day. At gym just after 8am (no rushing and a little cooler) and Squats took over 2 hours. Cold wet towel and LOTS of liquids. Spotted, on bench, the freak that is Police Officer Will Hughes. Genetic anomaly. I'm big and muscular but he HAS those muscle bellies and...

Wednesday The heat...oh my lol. I've been places where it's been 40 and even 50c (approx 118f) but they've been set up for it. Only a few more days and possibly storms tonight. I took a sodden towel with me to wrap around my neck today. Tomorrow may well be as record breaker here and it's heavy...

Monday 3rd day in a row training and my right shoulder and elbow ached all through training. 80f Hatfield Squat 110kg x 8, 200kg x 8 and 280kg/616lbs x 3 x 6 as fast as possible. Belts no wraps Leg Press Seat one stop up (H3) 200kg x 8, 400kg x 8 and 500kg/1100lbs x 8

Sunday Slightly co**ed up due to not looking at notes Seated Press To 120kg/264lbs x 6 Rear Delt Should have dropped these for 12 weeks To stack x 8 Reverse Dumbbell Wrist Curls to 30kg/66lbs x 10 + x 40 BS work Tricep Pressdowns to 18p x 8

10 days is fine

Saturday Program to Hatfield Squat 500kg/1100lbs day 1. Squat focused day. Day 1 of weeks 1-4 (of a 3 part/12 week program) Hatfield Squats Bar x 12, 110kg x 8, 230kg x 8 then the programmed (target over 4 weeks is 4 x 4 x 345kg). 345kg/759lbs x 4, 4 and 8. So better than or the same as 345kg x...