Friday
Once again no training partner. I don't ask what the excuse is
Close Grip Bench Press
bar x 20,m 40kg x 20, 60jkg x 20, 80kg x 20 and 100kg/220lbs x 18 - d/s bar x 20
Low Cable Row
1/2 stack x 20 and then stack/125lg/275lbs x 2 x 15
Thick Handled Dumbbell Work
75kg/165lbs x 4 x 1
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