Friday
No TP (ill?).
Close Grip Bench Press
to 130kg/286lbs x 4 x 3 and 1 x 6 reps (last 4 all paused)
s/s
Iso-Mid Lever Row
40kg x 8, 80kg x 8 and 100kg/220lbs x 8
Thick Handled Dumbbell Work
LH - 75kg x 4 x 1
Thursday
'Light' arm day but lower volume
Supinating Dumbbell Curls
w/up, 10kg x 8, 17.5kg x 8 and 25kg/55lbs x 8 (hard last 3 reps) - d/s 5kg x 20
s/s
Tricep Pressdowns
w/up, 7p x 7, 12p x 8 and 16p x 8 (no problems)
Standing BB Wrist Curls
bar x 20, 60kg x 8, 80kg x 8 and 100kg/220lbs x 8...
Tuesday
Back on the heavy grind
Seated Press
bar x 20, 60kg x 8, 80kg x 8, 100kg x 8 (easy) and then I got greedy 120kg/264lbs x 2 (needed to be 110 or 115kg)
Rear Delt Machine Work
1/3rd stack x 8, 2/3rd stack x 8 and stack/125kg/275lbs x 4
Standard Wrist Roller
16.25kg/35.75lbs x 3, 3 and 2...
Monday
No TP. Just saw him as I came home. Face swollen to f**k. Volume drop on legs too
Hatfield Squats
Upped warm up weights
150kg x 8, 250kg (550lbs) x 8 and 350kg/770lbs x 4 (might have done more with a spot)
Leg Press
250kg x 8, 450kg x 8 and 650kg/1430lbs x 8
Lying Leg Curls
8p x 8 and...
Thursday
'Heavy' arm day
Hammer Dumbbell Curls
w/up x 20, 10kg g x 20, 20kg x 20, 30kg x 20, 40kg/88lbs x 16
s/s
Skull Crushers
9kg x 20, 29kg x 20, 40kg x 20 and 69kg/152lbs x 18
3-Inch Wrist Roller
+20kg x 20, 40kg x 20, 75kg//165lbs x 16 hard reps
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