this cycle will definitely help your joints
and you're also going to gain a lot of strength
and you're also going to gain a lot of strength
Friday
Close Grip Bench Press
Usual warm ups. Feet up etc to 140kg/308lbs. Then 170kg/374lbs x 2, then 2 x 3 reps (min 3 x 3 next time). Sleeves only
DOHTBDL
Varying thick handled etc work as needed. Hence... Not done any in months.
bar x 8 reps, 50+kg x 6 reps, 90+kg x 3 reps, 120+kg x 3 reps, 170kg+kg x 3 reps, 190+kg/418lbs+ x F then 1 (diff between belt tight and loose - belt only for these sets)
One Arm Cable Rows
6p x 8 reps, 12p x 8 reps and 18p (eqv to 108kg/237.6lbs) x 8 reps @ arm
Close Grip Bench Press
Usual warm ups. Feet up etc to 140kg/308lbs. Then 170kg/374lbs x 2, then 2 x 3 reps (min 3 x 3 next time). Sleeves only
DOHTBDL
Varying thick handled etc work as needed. Hence... Not done any in months.
bar x 8 reps, 50+kg x 6 reps, 90+kg x 3 reps, 120+kg x 3 reps, 170kg+kg x 3 reps, 190+kg/418lbs+ x F then 1 (diff between belt tight and loose - belt only for these sets)
One Arm Cable Rows
6p x 8 reps, 12p x 8 reps and 18p (eqv to 108kg/237.6lbs) x 8 reps @ arm
Oh wow! Some of my favourite compounds. I know you have had great results from sus and deca before. I always feel great running deca.
That’s a great touchdown!!!
Our approved sources are the real deal!
Monday
It might be xmas chaos outside (queues outside the big shop etc) and supposed to be cold but I was dripping sweat in the gym. Also spotted a buddy - crazy weights. Try 145kg a side on the low iso bench press (over 600lbs total). Then spotted him again on Smith Machine Press with 190kg/418lbs loaded. Even gave him a slap (back of the head)
Hatfield Squats
w/up, 100kg/220lbs x 8 reps, 200kg/440lbs x (support belt on) 6 reps (might have been 8) and then 320kg/704lbs (lifting belt n wraps on) x 4 reps - sat on the bench on the last rep. Had I been training with a buddy I'd have not sat in the hole but done 6-8 reps instead.
Leg Press
200kg x 8 reps, 420kg x 8 reps, 650kg/1430lbs x 8 reps
Lying Leg Curls
8p x 8 reps, 17p x 6 reps (felt good - sweating on the floor lol)
s/s
Leg Extensions
stack (90kg/198lbs) x 8 reps, stack x 6 reps per leg
It might be xmas chaos outside (queues outside the big shop etc) and supposed to be cold but I was dripping sweat in the gym. Also spotted a buddy - crazy weights. Try 145kg a side on the low iso bench press (over 600lbs total). Then spotted him again on Smith Machine Press with 190kg/418lbs loaded. Even gave him a slap (back of the head)
Hatfield Squats
w/up, 100kg/220lbs x 8 reps, 200kg/440lbs x (support belt on) 6 reps (might have been 8) and then 320kg/704lbs (lifting belt n wraps on) x 4 reps - sat on the bench on the last rep. Had I been training with a buddy I'd have not sat in the hole but done 6-8 reps instead.
Leg Press
200kg x 8 reps, 420kg x 8 reps, 650kg/1430lbs x 8 reps
Lying Leg Curls
8p x 8 reps, 17p x 6 reps (felt good - sweating on the floor lol)
s/s
Leg Extensions
stack (90kg/198lbs) x 8 reps, stack x 6 reps per leg
Thursday
Trained in the home gym as my local gym was closed. Cold etc but I soon got a sweat on
Dumbbell Hammer Curls
W/up, 76lbs x 8 reps, 108lbs x 8 reps, 92.5kg/203.5lbs
s/s
Skull Crushers / Tricep Pressdowns
bar x 20 reps, 29kg x 8 reps, 49kg x 8 reps, 91.25kg/200.75lbs x F (possibly as I use rubber covered plates at the local gym). Switched to TPD - 3 sets working to 80kg/176lbs x 8 reps
Two Hand Work on Guillotine Style Grip Machine
40kg x 8 reps, 60kg x 8 reps, 100kg x 4 ugly reps
Trained in the home gym as my local gym was closed. Cold etc but I soon got a sweat on
Dumbbell Hammer Curls
W/up, 76lbs x 8 reps, 108lbs x 8 reps, 92.5kg/203.5lbs
s/s
Skull Crushers / Tricep Pressdowns
bar x 20 reps, 29kg x 8 reps, 49kg x 8 reps, 91.25kg/200.75lbs x F (possibly as I use rubber covered plates at the local gym). Switched to TPD - 3 sets working to 80kg/176lbs x 8 reps
Two Hand Work on Guillotine Style Grip Machine
40kg x 8 reps, 60kg x 8 reps, 100kg x 4 ugly reps
Monday
Hatfield Squat
w/up, 100kg x 8, 200kg x 8 and 330kg/726lbs* x 4 reps (1st rep was kinda hard and I realized after I was sitting back further and folded over more - the rest were more upright
Leg Press
200kg x 8 reps, 420kg x 8 reps, 665kg/1463lbs* x 8 reps
*belt n knee wraps on
Lying Leg Curls
8p x 8 reps, 17p/102kg/224lbs x 7 r/p reps
Leg Extensions
stack (90kg/198lbs) x 8 reps 2 legs, stack x 7 reps 1 leg at a time
Hatfield Squat
w/up, 100kg x 8, 200kg x 8 and 330kg/726lbs* x 4 reps (1st rep was kinda hard and I realized after I was sitting back further and folded over more - the rest were more upright
Leg Press
200kg x 8 reps, 420kg x 8 reps, 665kg/1463lbs* x 8 reps
*belt n knee wraps on
Lying Leg Curls
8p x 8 reps, 17p/102kg/224lbs x 7 r/p reps
Leg Extensions
stack (90kg/198lbs) x 8 reps 2 legs, stack x 7 reps 1 leg at a time
Tuesday
Seated BB Press
w/up, bar x 8 reps, 60kg x 8 reps, 85kg x 6 reps and (with sleeves on) 117.5kg/259.,5lbs x 6 reps (Ken egging me on)
Adjustable Thick Bar
BH: 60kg x 6 @, 90kg x 3 @
LH: +125kg/275lbs x 4 x 1
RH: bombed at a planned +130kg/286lbs so dropped to a harder than the left 125kg x 3 x 1 reps
Seated BB Press
w/up, bar x 8 reps, 60kg x 8 reps, 85kg x 6 reps and (with sleeves on) 117.5kg/259.,5lbs x 6 reps (Ken egging me on)
Adjustable Thick Bar
BH: 60kg x 6 @, 90kg x 3 @
LH: +125kg/275lbs x 4 x 1
RH: bombed at a planned +130kg/286lbs so dropped to a harder than the left 125kg x 3 x 1 reps
big time hardcore bro damn
nice job on the leg press
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