Thursday
'Heavy' arm day - still volume
Hammer Dumbbell Curls
w/up, 10kg x 25, 20kg x 25, 30kg x 25 and 40kg/88lbs x 15
s/s
Skull Crushers
bar x 20, 29kg x 20, 49kg x 20 and 69kg x 17
3-Inch Wrist Roller
Set up + 20kg x 20, 40kg x 20 and 75kg (hard) x 15
Tuesday
In, job done, left. Lightest I've been for years at 304lbs
Seated Press
to 70kg x 20
Rear Delt Machine Work
4p, 6p, 8p and 10p (79kg/174lbs) x 20
Standard Wrist Roller - Extensors
13.75kg x 3 x 3
Monday
Training partner all ok last night, not so much today. I just go get it done
Hatfield Squat
Upped weight, dropped reps but will work to 10 again over the next 3 weeks#
140kg x 8, 240kg x 8 and 340kg/748lbs x 6
Leg Press
200kg x 20, 400kg x 20 and 600kg/1320lbs x 18
Lying Leg Curls
8p x...
Friday
No gym buddy. Fine last night and no sign today. Tw*t. Had to slow down cos reps was cardio lol
Close Grip Bench Press
bar x 20, 40kg x 20, 60kg x 20, 80kg x 20 (hard work) and 100kg x 17 (6 then pause, 6 then pause and 5)
Mid Iso Row
40kg x 20, 60kg x 20 and 75kg x 20
Thick Handled...
Thursday
Busy day recording podcasts (3 - most we've done in a day). Back popped a bit as I was doing the curls. So stretched etc.
Concentration Curls
super light warm up x 20, 5kg x 20, 10kg x 20 and 15kg (nice ache and pump) x 20 (squeezed the last few out on both arms)
s/s
Tricep...