Thursday
'Light' arm day
Concentration Curl
to 15kg/33lbs x 12
s/s
Tricep Pressdowns
to 20p (eqv to 120kg/264lbs x 4 (loose form), d/s 10p x 12 and then multi-angle 7p x 9 reps an arm
3-Inch Wrist Roller work
Blip style to 67.5kg/148.5lbs x 20 reps, d/s using x 40 reps
Tuesday
Seated Press
to 120kg/264lbs x 4
Rear Delt Machine Work
to stack + 10kg + pin (eqv to 135kg/277lbs) x 4 (more there)
Standard Sized Wrist Roller Work
set up +8.75kg/20lbs x 3 x 3 (forearms look freaky
Monday
Hatfield Squats
w/up then 130kg x 8, 230kg x 8 and 370kg/824lbs x 6 (rep/weight pb). Tried 400kg/880lbs x 2 x 1 x F (needed to go down a hook hole)
Leg Press
260kg x 8, 460kg x 8 and x 766kg x 6
Lying Leg Curls
8p x 8 and 18p x 5 r/p
s/s
Leg Extensions
stack x 2 x 27 r/p reps
Friday
No Gareth F. Only got the excuse when I got back so the lack of one prior powered the workout
Close Grip Bench Press
to 175kg x 3 x 3.
Can't find my single ply s/shot so ordered another
Iso Lever Low Row
to 140kg/308lbs x 4 (held back from doing 5-6)
Thick Handled Dumbbell Work
LH...
Thursday
'Heavy' arm day
Hammer DB Curls
to 90kg/198lbs x 12 reps (HAF)
s/s
EZ Skull Crushers
to 89kg/196lbs (just cos) x 4 reps
3-inch Wrist Roller Work
Blip style (no full roll up and down type reps)
Set up + 20kg x 20 reps, 40kg x 20 reps and 65kg/143lbs x 15 reps + BS x 40 reps (nice...