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Jealous of that restaurant meal

Monday 3rd day in a row training and my right shoulder and elbow ached all through training. 80f Hatfield Squat 110kg x 8, 200kg x 8 and 280kg/616lbs x 3 x 6 as fast as possible. Belts no wraps Leg Press Seat one stop up (H3) 200kg x 8, 400kg x 8 and 500kg/1100lbs x 8

Bonac is the new Dexter - always in shape

Sunday Slightly co**ed up due to not looking at notes Seated Press To 120kg/264lbs x 6 Rear Delt Should have dropped these for 12 weeks To stack x 8 Reverse Dumbbell Wrist Curls to 30kg/66lbs x 10 + x 40 BS work Tricep Pressdowns to 18p x 8

Spot on with Derek

Time to end the cycle

Saturday Program to Hatfield Squat 500kg/1100lbs day 1. Squat focused day. Day 1 of weeks 1-4 (of a 3 part/12 week program) Hatfield Squats Bar x 12, 110kg x 8, 230kg x 8 then the programmed (target over 4 weeks is 4 x 4 x 345kg). 345kg/759lbs x 4, 4 and 8. So better than or the same as 345kg x...

Squats - 3x5 265, 1x AMRAP (9) Boom!!

Watch your overall volume

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By remembering we chose the life

Those zig zags sound hard

Mass does matter lol

Lots to learn here

Well the last few days I had to miss the gym because of the new job orientation and because I had to take my girlfriend to the hospital. She thought she was having a stroke but it turned out to be bell's palsy its been crazy and I've been dealing with a lot the last couple days.. Stressful to...

bent over row single arm 180 2 x 10 270 1 x 8 Post a pic. Hell of a weight

Wednesday Ploughed on through this in an hour only to have the reason for doing so cancel. Urgh. Humid day Dumbbell Bench Press 10kg@ x 20, 22.5kg@ x 12, 32.5kg @ x 12, 42.5kg/95lbs x 12 (sleeves on) Chest Supported Rows bar x 20, 60kg x 12, 100kg x 12, 140kg x 8, 190kg x 5 r/p (plus 1 cra**y...

Tips on healing

DB Incline - 3x15 60lbs Band Pull Aparts - x30 Gonna be doing something similar today

Upper Chest Focus: Incline machine press: 12,12,10,10 Decline Machine Press 12,12,10,10 Pec dec Fly: 15,14,12,12 Ever use dumbbells?