big leg day bro
Keep up the good work. We really love seeing your updates.
That leg press is god tier level of excellence
seeing u do over 1000lbs makes me want to do it! But i cant coach will rip me apart if i do it 
Thursday
Light arm day
Dumbbell Curls
10kg x 20 reps, 20kg x 15 reps, 30kg/66lbs x 13 reps d/s to 10kg x 20 reps
s/s
Tricep Pressdowns
4p x 20 reps, 7p x 15 reps, 10p x 15 reps, 13p x 15 reps d/s on multi-cable @ 5p x 20 reps
Standing Flexor BB Wrist Curls
bar x 20 reps, 60kg x 15 reps, 75kg x 156 reps, 90kg/198lbs x 13 reps d/s to bar x 20 reps and b/s x 20 reps
Light arm day
Dumbbell Curls
10kg x 20 reps, 20kg x 15 reps, 30kg/66lbs x 13 reps d/s to 10kg x 20 reps
s/s
Tricep Pressdowns
4p x 20 reps, 7p x 15 reps, 10p x 15 reps, 13p x 15 reps d/s on multi-cable @ 5p x 20 reps
Standing Flexor BB Wrist Curls
bar x 20 reps, 60kg x 15 reps, 75kg x 156 reps, 90kg/198lbs x 13 reps d/s to bar x 20 reps and b/s x 20 reps
@Mobster Crushing it on leg day, bro! That 300kg Hatfield squat is monstrous!
@Mobster nice arm day. That’s some big weights for sure!!!
Friday
A little tired for some reason./ But s**t got done regardless
Dumbbell Bench Press
Slight incline as per the recent sessions
Usual broom stick warm ups (60 reps), 12.5kg x 20 reps, 22.5kg x 15 reps, 32.5kg x 15 reps, then a spot into position only (all sets are started from the bottom). 9 reps planned - 10 done (tgt 15 o/all) with 42.5kg/93.5lbs
Lat Pulldowns
W/up for chins. Mag Grip similar width to my chin grip
1/2 stack x 12 reps, almost all stack x 12 reps
Chins
I'd planned on 3 x 5 but changed that to
2 x 5 reps +10kg/22lbs on a chin/dip belt
Thick Handled Dumbbell Work
Just decided to jump up weight (need to do less for LH) to handle +70kg/154lbs
LH: x 1, F
RH: 3 x 1 reps
A little tired for some reason./ But s**t got done regardless
Dumbbell Bench Press
Slight incline as per the recent sessions
Usual broom stick warm ups (60 reps), 12.5kg x 20 reps, 22.5kg x 15 reps, 32.5kg x 15 reps, then a spot into position only (all sets are started from the bottom). 9 reps planned - 10 done (tgt 15 o/all) with 42.5kg/93.5lbs
Lat Pulldowns
W/up for chins. Mag Grip similar width to my chin grip
1/2 stack x 12 reps, almost all stack x 12 reps
Chins
I'd planned on 3 x 5 but changed that to
2 x 5 reps +10kg/22lbs on a chin/dip belt
Thick Handled Dumbbell Work
Just decided to jump up weight (need to do less for LH) to handle +70kg/154lbs
LH: x 1, F
RH: 3 x 1 reps
Monday
Hip Belt Squat
Set up x 8 reps, 80kg x 8 reps, 160kg x 8 reps, 240kg x 8 reps (vid of/screengrab to follow). This was so fast and easy I did a bonus 320kg/704lbs (machine rated to 300kg/660lbs) x 8 reps (gym record for now I think)
Leg Press
165kg x 15 reps, 315kg x 15 reps, 465kg x 15 reps
Lying Leg Curls
Again need to read book
8p x 8 reps, 14p x 8 easy reps (meant to do 15p)
s/s
Leg Extensions
Read book!!
3/4 stack x 18 reps, stack x 18 reps (both should have been 19)
Hip Belt Squat
Set up x 8 reps, 80kg x 8 reps, 160kg x 8 reps, 240kg x 8 reps (vid of/screengrab to follow). This was so fast and easy I did a bonus 320kg/704lbs (machine rated to 300kg/660lbs) x 8 reps (gym record for now I think)
Leg Press
165kg x 15 reps, 315kg x 15 reps, 465kg x 15 reps
Lying Leg Curls
Again need to read book
8p x 8 reps, 14p x 8 easy reps (meant to do 15p)
s/s
Leg Extensions
Read book!!
3/4 stack x 18 reps, stack x 18 reps (both should have been 19)
Thursday
Heavy arm day
Hammer Dumbbell Curls
12.5kg x 20 reps, 32.5kg x 15 reps, 50kg (couldn't find 52.5kgs) x 15 reps, 80kg/176lbs x 13 reps
EZ Skull Crushers
bar x 20 reps, 29kg x 15 reps, 49kg x 15 reps, 71.5kg/157.5lbs x 13 reps
Reverse Standing BB Wrist Curls
bar x 20 reps, 40kg x 15 reps, 62.5kg/137.5lbs x 13 reps
Heavy arm day
Hammer Dumbbell Curls
12.5kg x 20 reps, 32.5kg x 15 reps, 50kg (couldn't find 52.5kgs) x 15 reps, 80kg/176lbs x 13 reps
EZ Skull Crushers
bar x 20 reps, 29kg x 15 reps, 49kg x 15 reps, 71.5kg/157.5lbs x 13 reps
Reverse Standing BB Wrist Curls
bar x 20 reps, 40kg x 15 reps, 62.5kg/137.5lbs x 13 reps
Friday
Dumbbell Bench Press
10kg (cos 12.5 was in use) @ x 15 reps, 22.5kg @ x 15 reps, 30kg @ (cos there was only one 32.5kg available) x 15 reps. Usual spot (all sets start from the chest and not arms length as most do) into position, one rep wobbled but I did 42.5kg/93.5lbs x 15 reps. 45kg/99lbs next time
Primal Chest Supported Row
20kg x 8 reps, 40kg x 8 reps, 60kg x 8 reps, 80kg x 7 reps
Thick Handled Dumbbell Work
LH: 67.5kg x 3 x all failed reps. Just not there
RH: 67.5kg x 2, 3 and 3 r/p reps
Dumbbell Bench Press
10kg (cos 12.5 was in use) @ x 15 reps, 22.5kg @ x 15 reps, 30kg @ (cos there was only one 32.5kg available) x 15 reps. Usual spot (all sets start from the chest and not arms length as most do) into position, one rep wobbled but I did 42.5kg/93.5lbs x 15 reps. 45kg/99lbs next time
Primal Chest Supported Row
20kg x 8 reps, 40kg x 8 reps, 60kg x 8 reps, 80kg x 7 reps
Thick Handled Dumbbell Work
LH: 67.5kg x 3 x all failed reps. Just not there
RH: 67.5kg x 2, 3 and 3 r/p reps
