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Monday Busy day. So in, congrats, train, out Seated Press w/up, 60kg x 8, 80kg x 8, 100kg/220lbs x 122 (set myself a target of 100kg x 20) Rear Delt Mch Work left side delt looked wide posing 1/3rd stack x 12, 2/3rd stack x 12 and 116kg/255lbs'ish (almost all the stack) x 12 Dumbbell Wrist...

Saturday Arm's o'clock Hammer DB Curls 10kg @ x 20, 30kg x 8, 60kg x 8 and 80kg x 8 Tricep pressdown Started on MA Cable then Lat machine when it was available 1/2 stackx 20, stack x 8 easy / 12p x 8 and 16p x 8 Hammer position rope Cable Curls to 11p x 20 One Arm MA Cable Pressdowns to 8p x...

Wednesday In lieu of Thursday/Friday (podcast work). Trained bench with BIG (PC) Will Hughes - he of the 230kg/500+lbs bench 100% raw. 1st time ever actually working out with him Close Grip Bench Press to 145kg x 5, 147.5kg x 5 and 150kg/330lbs x 5 followed by a fast 165kg/363lbs x 1. Will...

Tuesday Let's see if I can get back to my 4 days a week program Seated Press to 125kg/275lbs x 4 Rear Delt Mch Work to 107kg/236lbs x 12 Reverse Dumbbell Wrist Curls to 325kg/77lbs x 11

Stats inc age?

Friday Nice n nasty session Close Grip Bench Press I planned 6, 7 and 8 x 140kg- but changed on the hoof too... 142.5kg x 5, 145kg x 5 and 147.5kg x 5. Then 150kg x 1 and a fast 160kg/352lbs x 1 Chest Supported Rows 60kg x 20, 120kg x 20 and 140kg x 15 + 5 r/p reps Low Cable Rows 1/2 stack x...

Thursday Pump arm day. Normal heavy service will be resumed in a week or two. Two Bi and two Tri exercises all super setted Tricep Pressdowns - Cambered Bar 5p x 20, 9p x 20 and 11p x 18 s/s One Arm Cable Curls 4p x 20 and 7p x 20 Then One Arm Cable Tricep Ext 5p x 20 and 7p x 18 s/s...

Tuesday Seated Press to 120kg/264lbs x 8 Rear Delt Machine to 98kg/216lbs x 12 Dumbbell Wrist Curls - Flexor to 50kg/110lbs x 12

Which is what?

Friday Bench went well considering it's the 2nd time in... 3 months+ Close Grip Bench Press to 140kg/308lbs x 5 (plan was 3 x 5), 6 and 7 Chest Supported Rows to 180kg/396lbs x 7 r/p (short pauses) Lat Pulldowns - small mag grip 1/2 stack x 12 and stack (120kg/264lbs) x 12

Google talks shit

Wednesday Easing off cycle (been on long enough) and f**k the 500 plan. Come and rep with me. Went late, for me, and spent a LOT of time chatting with an Asian buddy about his prep for a amateur boxing fight. Pushed him on a couple of lifts Hatfield Squats 110kg x 8, 230kg x 8, 310kg/682lbs (no...

Sure. Right before you do a deal or incriminate yourself

Sunday With the GF at the IBFA Mrs & Mrs UK where I sponsored a class. It's the first time a decent level of competition has been held locally in 30 years. The local gym owner was one of the promoters. Pics of me presenting the Class 1 winner with his trophy

Friday Stomach off and I wasn't feeling it at all. Trained in my home gym. Close Grip Barbell Bench Press I own a proper flat bench with 'sticky' ''fat pad'' by Mira Fit. Took a minute to adjust. to 140kg/308lbs x 3 x 4 Chest Supported Rows My bench is actually better than the usual set up. But...

Wednesday Kinda cr*p. See comments. The comp I'm sponsoring a class in is this weekend so I HAVE to take time off. Might be needed Hatfield Squat to 450kg/992.7lbs x 1. Wanted 3. Wobbled and didn't hit depth either. Leg Press to 640kg/1411lbs x 9 . No wraps

Tuesday Seated Press to 140kg/308lbs 2 (rep x weight PB) One Arm Tricep Pressdown on MA Cable Mch to 11p x 8 L and 13p x 9 R Dumbbell Wrist Curls - Flexors to 47.5kg/104.5lbs x 8 @

Sunday Plan, what plan lol. So another squat session then Hatfield Squats to 445kg/981lbs x 3. Dropped the rest. Might do them tomorrow

Friday Iso Bench Press to 85kg/187lbs x 6 reps (from the bottom position) Chest Supported BB Rows to 195kg/430lbs x 1, 1, and 3 r/p reps Dumbbell Curls to 40kg/88lbs x 11

Looking big and about to squat 970lbs x 3