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Approved Log Testosterone HGH BPC157- Road to 200kg bench cycle Log

Bodyweight 131.0kg

A lot of rehab stuff prior to lifting, this is now a staple and a non negotiable moving forward.
I won’t list it all as it’s substantial, but basically it’s aim is to increase shoulder stability, address some weaknesses and safeguard myself against injury.

Program called for RPE 7 today.

Bench press
170kg x 1
150kg 2 x 5

Dumbell incline press
32.5kg 2 x 20

Lat pulldown
2 x 20

Seated row
4 x 15

Dumbell curl
20kg 3 x 20

Reverse cable curl
3 x 20

Tricep pulldown
4 x 15


IMG_6049.webp
 
Nice td
 
Body weight 131.6kg

Incline bench
100kg 3 x 8

Tempo bench press 3-1-0 (brutal 😅)
100kg 3 x 6

Dumbell shoulder press
30kg 3 x 15

Lat pulldown
3 x 15

Seated row
3 x 15

Bicep cable curl
3 x 12

Reverse cable curl
3 x 12

Underhand tricep pulldown
3 x 15

Tricep rope pulldown
2 x 12

Will track calories for the next 5-7 days to get an idea of maintenance calories as what I’m currently consuming seems to be maintenance calories….my tally by 9.30am is 1576 cal 91p 212c and 41f 😅

I have no intention to change anything diet wise, it’s just out of curiosity as it appears my maintenance has gone up significantly since the last time I established a maintenance.
 
Heavygripper said:
Bodyweight 131.0kg

A lot of rehab stuff prior to lifting, this is now a staple and a non negotiable moving forward.
I won’t list it all as it’s substantial, but basically it’s aim is to increase shoulder stability, address some weaknesses and safeguard myself against injury.

Program called for RPE 7 today.

Bench press
170kg x 1
150kg 2 x 5

Dumbell incline press
32.5kg 2 x 20

Lat pulldown
2 x 20

Seated row
4 x 15

Dumbell curl
20kg 3 x 20

Reverse cable curl
3 x 20

Tricep pulldown
4 x 15


View attachment 95568
Click to expand...

Heavygripper said:
Body weight 131.6kg

Incline bench
100kg 3 x 8

Tempo bench press 3-1-0 (brutal 😅)
100kg 3 x 6

Dumbell shoulder press
30kg 3 x 15

Lat pulldown
3 x 15

Seated row
3 x 15

Bicep cable curl
3 x 12

Reverse cable curl
3 x 12

Underhand tricep pulldown
3 x 15

Tricep rope pulldown
2 x 12

Will track calories for the next 5-7 days to get an idea of maintenance calories as what I’m currently consuming seems to be maintenance calories….my tally by 9.30am is 1576 cal 91p 212c and 41f 😅

I have no intention to change anything diet wise, it’s just out of curiosity as it appears my maintenance has gone up significantly since the last time I established a maintenance.
Click to expand...
Huge size in the pic @Heavygripper you're growing it seems. You're low on protein by 930 am should be higher lol :P
 
Heavygripper said:
Bodyweight 131.0kg

A lot of rehab stuff prior to lifting, this is now a staple and a non negotiable moving forward.
I won’t list it all as it’s substantial, but basically it’s aim is to increase shoulder stability, address some weaknesses and safeguard myself against injury.

Program called for RPE 7 today.

Bench press
170kg x 1
150kg 2 x 5

Dumbell incline press
32.5kg 2 x 20

Lat pulldown
2 x 20

Seated row
4 x 15

Dumbell curl
20kg 3 x 20

Reverse cable curl
3 x 20

Tricep pulldown
4 x 15


View attachment 95568
Click to expand...
@Heavygripper Love to see this type of training. I like it. It's very similar to what I like to do. Nice and consistent.
 
Heavygripper said:
Bodyweight 131.0kg

A lot of rehab stuff prior to lifting, this is now a staple and a non negotiable moving forward.
I won’t list it all as it’s substantial, but basically it’s aim is to increase shoulder stability, address some weaknesses and safeguard myself against injury.

Program called for RPE 7 today.

Bench press
170kg x 1
150kg 2 x 5

Dumbell incline press
32.5kg 2 x 20

Lat pulldown
2 x 20

Seated row
4 x 15

Dumbell curl
20kg 3 x 20

Reverse cable curl
3 x 20

Tricep pulldown
4 x 15


View attachment 95568
Click to expand...

bros dayum i like the world gym weights. they look super cool. 35kg is pretty strong as well
@Heavygripper
 
Heavygripper said:
Bodyweight 131.0kg

A lot of rehab stuff prior to lifting, this is now a staple and a non negotiable moving forward.
I won’t list it all as it’s substantial, but basically it’s aim is to increase shoulder stability, address some weaknesses and safeguard myself against injury.

Program called for RPE 7 today.

Bench press
170kg x 1
150kg 2 x 5

Dumbell incline press
32.5kg 2 x 20

Lat pulldown
2 x 20

Seated row
4 x 15

Dumbell curl
20kg 3 x 20

Reverse cable curl
3 x 20

Tricep pulldown
4 x 15


View attachment 95568
Click to expand...
@Heavygripper Strong lifting, as usual. Three plates on the rack. Plus more, you're hitting a lot of weight about 350 lbs, not bad at all.
 
Heavygripper said:
Bodyweight 131.0kg

A lot of rehab stuff prior to lifting, this is now a staple and a non negotiable moving forward.
I won’t list it all as it’s substantial, but basically it’s aim is to increase shoulder stability, address some weaknesses and safeguard myself against injury.

Program called for RPE 7 today.

Bench press
170kg x 1
150kg 2 x 5

Dumbell incline press
32.5kg 2 x 20

Lat pulldown
2 x 20

Seated row
4 x 15

Dumbell curl
20kg 3 x 20

Reverse cable curl
3 x 20

Tricep pulldown
4 x 15


View attachment 95568
Click to expand...
@Heavygripper bro you grippin some big weight. good quality texas iron training at its best. i like the heavy weight. let see 4 plates next
 
Heavygripper said:
Bodyweight 131.0kg

A lot of rehab stuff prior to lifting, this is now a staple and a non negotiable moving forward.
I won’t list it all as it’s substantial, but basically it’s aim is to increase shoulder stability, address some weaknesses and safeguard myself against injury.

Program called for RPE 7 today.

Bench press
170kg x 1
150kg 2 x 5

Dumbell incline press
32.5kg 2 x 20

Lat pulldown
2 x 20

Seated row
4 x 15

Dumbell curl
20kg 3 x 20

Reverse cable curl
3 x 20

Tricep pulldown
4 x 15


View attachment 95568
Click to expand...

this is some big time weight training! thats like 365lbs on the bench. that is big man weight right there!
@Heavygripper
 
Heavygripper said:
Bodyweight 131.0kg

A lot of rehab stuff prior to lifting, this is now a staple and a non negotiable moving forward.
I won’t list it all as it’s substantial, but basically it’s aim is to increase shoulder stability, address some weaknesses and safeguard myself against injury.

Program called for RPE 7 today.

Bench press
170kg x 1
150kg 2 x 5

Dumbell incline press
32.5kg 2 x 20

Lat pulldown
2 x 20

Seated row
4 x 15

Dumbell curl
20kg 3 x 20

Reverse cable curl
3 x 20

Tricep pulldown
4 x 15


View attachment 95568
Click to expand...
@Heavygripper you are amazing man! i love the strong training you are doing. next step for you is 400+ pounds!
 
Heavygripper said:
A lot of rehab stuff prior to lifting, this is now a staple and a non negotiable moving forward.
I won’t list it all as it’s substantial, but basically it’s aim is to increase shoulder stability, address some weaknesses and safeguard myself against injury.
Click to expand...
Ahh yes, welcome to prehab life
 
Heavygripper said:
Bodyweight 131.0kg

A lot of rehab stuff prior to lifting, this is now a staple and a non negotiable moving forward.
I won’t list it all as it’s substantial, but basically it’s aim is to increase shoulder stability, address some weaknesses and safeguard myself against injury.

Program called for RPE 7 today.

Bench press
170kg x 1
150kg 2 x 5

Dumbell incline press
32.5kg 2 x 20

Lat pulldown
2 x 20

Seated row
4 x 15

Dumbell curl
20kg 3 x 20

Reverse cable curl
3 x 20

Tricep pulldown
4 x 15


View attachment 95568
Click to expand...
Nice seeing you foucs on rehabilitation brother it is definitely not done enough by alot of people.
 
Heavygripper said:
Bodyweight 131.0kg

A lot of rehab stuff prior to lifting, this is now a staple and a non negotiable moving forward.
I won’t list it all as it’s substantial, but basically it’s aim is to increase shoulder stability, address some weaknesses and safeguard myself against injury.

Program called for RPE 7 today.

Bench press
170kg x 1
150kg 2 x 5

Dumbell incline press
32.5kg 2 x 20

Lat pulldown
2 x 20

Seated row
4 x 15

Dumbell curl
20kg 3 x 20

Reverse cable curl
3 x 20

Tricep pulldown
4 x 15


View attachment 95568
Click to expand...
@Heavygripper looking massive man. Keep it up
 
Strong Bru
 
Heavygripper said:
Body weight 131.6kg

Bench press
160kg 2 x 2
130kg 2 x 6

Dumbbell incline press
40kg 2 x 12

Lat pulldown
2 x 15

Seated row
4 x 12

Dumbell curl
20kg 3 x 15

Rope hammer cable curl
3 x 15

Reverse cable curl
3 x 12

Tricep pulldown
4 x 15
Click to expand...

Heavygripper said:
Body weight 131.6kg

High bar back squat
220kg x 1 belt popped in the hole 😅 so it was an ugly rep.
140kg x 10

Romanian deadlift
120kg 2 x12

Lying hamstring curl
3 x 12

Leg extension
4 x 12

Leg press calf extension
160kg 3 x 15


View attachment 97377
Click to expand...
Huge squat! you didn't even blink @Heavygripper very impressive.
 
Body weight 132.9kg

Feeling cautiously optimistic about my shoulder, definitely improving, weights are still quite light as I am aiming to have movement patterns and technique on point. Lots of prefab work being performed at the start of each session.

Incline bench press
120kg 3 x 6

Tempo bench press 3-1-0 (these are savage even at a light weight, really light the triceps right up)
100kg 2 x 10

Dumbell overhead press
30kg 2 x 16

Lat pullover (machine)
60kg 4 x 15

Overhead tricep extension
3 x 12

Tricep cable pulldown
4 x 12

Cable bicep curl
4 x 12
 
Heavygripper said:
Body weight 132.9kg

Feeling cautiously optimistic about my shoulder, definitely improving, weights are still quite light as I am aiming to have movement patterns and technique on point. Lots of prefab work being performed at the start of each session.

Incline bench press
120kg 3 x 6

Tempo bench press 3-1-0 (these are savage even at a light weight, really light the triceps right up)
100kg 2 x 10

Dumbell overhead press
30kg 2 x 16

Lat pullover (machine)
60kg 4 x 15

Overhead tricep extension
3 x 12

Tricep cable pulldown
4 x 12

Cable bicep curl
4 x 12
Click to expand...
You're doing a lot of weight even with shoulder. :D impressive size on the bench. @Heavygripper
 
Heavygripper said:
Body weight 132.9kg

Feeling cautiously optimistic about my shoulder, definitely improving, weights are still quite light as I am aiming to have movement patterns and technique on point. Lots of prefab work being performed at the start of each session.

Incline bench press
120kg 3 x 6

Tempo bench press 3-1-0 (these are savage even at a light weight, really light the triceps right up)
100kg 2 x 10

Dumbell overhead press
30kg 2 x 16

Lat pullover (machine)
60kg 4 x 15

Overhead tricep extension
3 x 12

Tricep cable pulldown
4 x 12

Cable bicep curl
4 x 12
Click to expand...
@Heavygripper you won't go wrong on this. incline bench press is amazing.
lat pullover is on point. you won't go wrong
 
Heavygripper said:
Body weight 132.9kg

Feeling cautiously optimistic about my shoulder, definitely improving, weights are still quite light as I am aiming to have movement patterns and technique on point. Lots of prefab work being performed at the start of each session.

Incline bench press
120kg 3 x 6

Tempo bench press 3-1-0 (these are savage even at a light weight, really light the triceps right up)
100kg 2 x 10

Dumbell overhead press
30kg 2 x 16

Lat pullover (machine)
60kg 4 x 15

Overhead tricep extension
3 x 12

Tricep cable pulldown
4 x 12

Cable bicep curl
4 x 12
Click to expand...
@Heavygripper absolute unit bro!!!
 
Heavygripper said:
Body weight 132.9kg

Feeling cautiously optimistic about my shoulder, definitely improving, weights are still quite light as I am aiming to have movement patterns and technique on point. Lots of prefab work being performed at the start of each session.

Incline bench press
120kg 3 x 6

Tempo bench press 3-1-0 (these are savage even at a light weight, really light the triceps right up)
100kg 2 x 10

Dumbell overhead press
30kg 2 x 16

Lat pullover (machine)
60kg 4 x 15

Overhead tricep extension
3 x 12

Tricep cable pulldown
4 x 12

Cable bicep curl
4 x 12
Click to expand...
@Heavygripper tricep cable pulldown is on point. cable bicep curl. and dumbell overhead press is amazing
 
Heavygripper said:
Body weight 132.9kg

Feeling cautiously optimistic about my shoulder, definitely improving, weights are still quite light as I am aiming to have movement patterns and technique on point. Lots of prefab work being performed at the start of each session.

Incline bench press
120kg 3 x 6

Tempo bench press 3-1-0 (these are savage even at a light weight, really light the triceps right up)
100kg 2 x 10

Dumbell overhead press
30kg 2 x 16

Lat pullover (machine)
60kg 4 x 15

Overhead tricep extension
3 x 12

Tricep cable pulldown
4 x 12

Cable bicep curl
4 x 12
Click to expand...
@Heavygripper i like this for sure. incline bench press is on point. i like the tricep cable pushdown its the best!
 
Heavygripper said:
Body weight 132.9kg

Feeling cautiously optimistic about my shoulder, definitely improving, weights are still quite light as I am aiming to have movement patterns and technique on point. Lots of prefab work being performed at the start of each session.

Incline bench press
120kg 3 x 6

Tempo bench press 3-1-0 (these are savage even at a light weight, really light the triceps right up)
100kg 2 x 10

Dumbell overhead press
30kg 2 x 16

Lat pullover (machine)
60kg 4 x 15

Overhead tricep extension
3 x 12

Tricep cable pulldown
4 x 12

Cable bicep curl
4 x 12
Click to expand...
bro cable bicep curl and tricep cable pulldown make the man
this is iron training out of prison for sure
love this one
@Heavygripper
 
Heavygripper said:
Body weight 132.9kg

Feeling cautiously optimistic about my shoulder, definitely improving, weights are still quite light as I am aiming to have movement patterns and technique on point. Lots of prefab work being performed at the start of each session.

Incline bench press
120kg 3 x 6

Tempo bench press 3-1-0 (these are savage even at a light weight, really light the triceps right up)
100kg 2 x 10

Dumbell overhead press
30kg 2 x 16

Lat pullover (machine)
60kg 4 x 15

Overhead tricep extension
3 x 12

Tricep cable pulldown
4 x 12

Cable bicep curl
4 x 12
Click to expand...
@Heavygripper i'm pleased with this workout you put together boss. it looks strong. you are doing a great job on this overall and its looking good!
 
Heavygripper said:
Body weight 132.9kg

Feeling cautiously optimistic about my shoulder, definitely improving, weights are still quite light as I am aiming to have movement patterns and technique on point. Lots of prefab work being performed at the start of each session.

Incline bench press
120kg 3 x 6

Tempo bench press 3-1-0 (these are savage even at a light weight, really light the triceps right up)
100kg 2 x 10

Dumbell overhead press
30kg 2 x 16

Lat pullover (machine)
60kg 4 x 15

Overhead tricep extension
3 x 12

Tricep cable pulldown
4 x 12

Cable bicep curl
4 x 12
Click to expand...
bros you gotta love lat pullovers and dumbbell overhead presses.
this is a solid workout and always kicking ass
strong weights

@Heavygripper
 
Body weight 133.6kg

Enjoyable and productive morning in the gym.
No big lifts were on the program, so I spent a big portion of my time doing my rehab work before training. Even though it’s often seen as the boring stuff, it feels good knowing that I’m fortifying myself and tbh it gives me a real nice pump 😁

Pulling movements all had a pause and squeeze in the contracted position.

Seated row 4 x 10

Lat pulldown 4 x 10

Cable bicep curl 3 x 12

Dumbell curl 20kg 3 x 15

Cable reverse curl 3 x 15

Cable hammer rope curl 3 x 10

Standing calf raise - 5 sets, no count, just burning them out with 15+ reps per set.

Increased my injection frequency on my @UGL OZ test to 3 times per week, I’ve always injected enanthate twice weekly but have decided going forward to increase to three times per week.

Current protocol is unchanged - cruise.
300mg test e weekly
3.3iu GH before bed
BPC157 500mcg am and 500mcg pm
TB500 500mcg e2d

Will bump test up in the next month or two and simultaneously add two other compounds as I progress through my block, deca will be a certainty, at this stage tossing up between EQ, primo or mast for the third.

All PEDs are @UGL OZ.
 
Last edited:
Heavygripper said:
Body weight 133.6kg

Enjoyable and productive morning in the gym.
No big lifts were on the program, so I spent a big portion of my time doing my rehab work before training. Even though it’s often seen as the boring stuff, it feels good knowing that I’m fortifying myself and tbh it gives me a real nice pump 😁

Pulling movements all had a pause and squeeze in the contracted position.

Seated row 4 x 10

Lat pulldown 4 x 10

Cable bicep curl 3 x 12

Dumbell curl 20kg 3 x 15

Cable reverse curl 3 x 15

Cable hammer rope curl 3 x 10

Standing calf raise - 5 sets, no count, just burning them out with 15+ reps per set.

Increased my injection frequency on my @UGL OZ test to 3 times per week, I’ve always injected enanthate twice weekly but have decided going forward to increase to three times per week.

Current protocol is unchanged - cruise.
300mg test e weekly
3.3iu GH before bed
BPC157 500mcg am and 500mcg pm
TB500 500mcg e2d

Will bump test up in the next month or two and simultaneously add two other compounds as I progress through my block, deca will be a certainty, at this stage tossing up between EQ, primo or mast for the third.

All PEDs are @UGL OZ.
Click to expand...
Rehab work is good long term work to get the build going again. :D nice and slow there.
 
Heavygripper said:
Body weight 132.9kg

Feeling cautiously optimistic about my shoulder, definitely improving, weights are still quite light as I am aiming to have movement patterns and technique on point. Lots of prefab work being performed at the start of each session.

Incline bench press
120kg 3 x 6

Tempo bench press 3-1-0 (these are savage even at a light weight, really light the triceps right up)
100kg 2 x 10

Dumbell overhead press
30kg 2 x 16

Lat pullover (machine)
60kg 4 x 15

Overhead tricep extension
3 x 12

Tricep cable pulldown
4 x 12

Cable bicep curl
4 x 12
Click to expand...
Nice work here
 
Heavygripper said:
Body weight 132.9kg

Feeling cautiously optimistic about my shoulder, definitely improving, weights are still quite light as I am aiming to have movement patterns and technique on point. Lots of prefab work being performed at the start of each session.

Incline bench press
120kg 3 x 6

Tempo bench press 3-1-0 (these are savage even at a light weight, really light the triceps right up)
100kg 2 x 10

Dumbell overhead press
30kg 2 x 16

Lat pullover (machine)
60kg 4 x 15

Overhead tricep extension
3 x 12

Tricep cable pulldown
4 x 12

Cable bicep curl
4 x 12
Click to expand...
Impressive day here 💪
 
Heavygripper said:
Body weight 133.6kg

Enjoyable and productive morning in the gym.
No big lifts were on the program, so I spent a big portion of my time doing my rehab work before training. Even though it’s often seen as the boring stuff, it feels good knowing that I’m fortifying myself and tbh it gives me a real nice pump 😁

Pulling movements all had a pause and squeeze in the contracted position.

Seated row 4 x 10

Lat pulldown 4 x 10

Cable bicep curl 3 x 12

Dumbell curl 20kg 3 x 15

Cable reverse curl 3 x 15

Cable hammer rope curl 3 x 10

Standing calf raise - 5 sets, no count, just burning them out with 15+ reps per set.

Increased my injection frequency on my @UGL OZ test to 3 times per week, I’ve always injected enanthate twice weekly but have decided going forward to increase to three times per week.

Current protocol is unchanged - cruise.
300mg test e weekly
3.3iu GH before bed
BPC157 500mcg am and 500mcg pm
TB500 500mcg e2d

Will bump test up in the next month or two and simultaneously add two other compounds as I progress through my block, deca will be a certainty, at this stage tossing up between EQ, primo or mast for the third.

All PEDs are @UGL OZ.
Click to expand...
@Heavygripper Great updates man....keep it up........
 
Heavygripper said:
Body weight 132.9kg

Feeling cautiously optimistic about my shoulder, definitely improving, weights are still quite light as I am aiming to have movement patterns and technique on point. Lots of prefab work being performed at the start of each session.

Incline bench press
120kg 3 x 6

Tempo bench press 3-1-0 (these are savage even at a light weight, really light the triceps right up)
100kg 2 x 10

Dumbell overhead press
30kg 2 x 16

Lat pullover (machine)
60kg 4 x 15

Overhead tricep extension
3 x 12

Tricep cable pulldown
4 x 12

Cable bicep curl
4 x 12
Click to expand...
@Heavygripper good work big fella
 
Body weight 131.7kg

Standard rehab/prehab work to get the session underway, feeling good. Will probably pull the trigger on a 12 week bench block a week from today.

Bench press
180kg x 1
140kg 3 x 5

Close grip bench amrap
100kg 1 x 21 and 1 x 18

Tricep overhead cable extension
3 x 15

Tricep pulldown
3 x 12

Time was an issue this morning, so kept it short and sweet.
 
Last edited:
Heavygripper said:
Body weight 131.7kg

Standard rehab/prehab work to get the session underway, feeling good. Will probably pull the trigger on a 12 week bench block a week from today.

Bench press
180kg x 1
140kg 3 x 5

Close grip bench amrap
100kg 1 x 21 and 1 x 18

Tricep overhead cable extension
3 x 15

Tricep pulldown
3 x 12

Time was an issue this morning, so kept it short and sweet.
View attachment 98612
Click to expand...
180kg bench in the video right? @Heavygripper you didn't even blink! LOVE it. @RoidRage69 @Mobster check this size out.
 
Heavygripper said:
Body weight 131.7kg

Standard rehab/prehab work to get the session underway, feeling good. Will probably pull the trigger on a 12 week bench block a week from today.

Bench press
180kg x 1
140kg 3 x 5

Close grip bench amrap
100kg 1 x 21 and 1 x 18

Tricep overhead cable extension
3 x 15

Tricep pulldown
3 x 12

Time was an issue this morning, so kept it short and sweet.
View attachment 98612
Click to expand...
@Heavygripper That is a big bench for sure. Good job, man. You got that really easy!
 
Heavygripper said:
Body weight 131.7kg

Standard rehab/prehab work to get the session underway, feeling good. Will probably pull the trigger on a 12 week bench block a week from today.

Bench press
180kg x 1
140kg 3 x 5

Close grip bench amrap
100kg 1 x 21 and 1 x 18

Tricep overhead cable extension
3 x 15

Tricep pulldown
3 x 12

Time was an issue this morning, so kept it short and sweet.
View attachment 98612
Click to expand...
@Heavygripper nice job on this man
you got that weight easy!
good strength on that lift!
 
Heavygripper said:
Body weight 131.7kg

Standard rehab/prehab work to get the session underway, feeling good. Will probably pull the trigger on a 12 week bench block a week from today.

Bench press
180kg x 1
140kg 3 x 5

Close grip bench amrap
100kg 1 x 21 and 1 x 18

Tricep overhead cable extension
3 x 15

Tricep pulldown
3 x 12

Time was an issue this morning, so kept it short and sweet.
View attachment 98612
Click to expand...
@Heavygripper bro you look strong as fuck
would be on my team when we meet up in prison
i want you to be my bag man
 
Heavygripper said:
Body weight 131.7kg

Standard rehab/prehab work to get the session underway, feeling good. Will probably pull the trigger on a 12 week bench block a week from today.

Bench press
180kg x 1
140kg 3 x 5

Close grip bench amrap
100kg 1 x 21 and 1 x 18

Tricep overhead cable extension
3 x 15

Tricep pulldown
3 x 12

Time was an issue this morning, so kept it short and sweet.
View attachment 98612
Click to expand...

I saw your video last night when I was scrolling The Forum. Wanted to give you a compliment but didn't want to make a post on my phone
Now that I'm on my computer, I can say great job man. Very proud of you.
@Heavygripper
 
Heavygripper said:
Body weight 131.7kg

Standard rehab/prehab work to get the session underway, feeling good. Will probably pull the trigger on a 12 week bench block a week from today.

Bench press
180kg x 1
140kg 3 x 5

Close grip bench amrap
100kg 1 x 21 and 1 x 18

Tricep overhead cable extension
3 x 15

Tricep pulldown
3 x 12

Time was an issue this morning, so kept it short and sweet.
View attachment 98612
Click to expand...
@Heavygripper bros you look amazing.
very very strong
pushing some huge weights like nothing
 
Heavygripper said:
Body weight 131.7kg

Standard rehab/prehab work to get the session underway, feeling good. Will probably pull the trigger on a 12 week bench block a week from today.

Bench press
180kg x 1
140kg 3 x 5

Close grip bench amrap
100kg 1 x 21 and 1 x 18

Tricep overhead cable extension
3 x 15

Tricep pulldown
3 x 12

Time was an issue this morning, so kept it short and sweet.
View attachment 98612
Click to expand...
You are as strong as an ox.
You push that weight up Like it was styrofoam. Very impressive man. Very motivational @Heavygripper
 
Heavygripper said:
Body weight 131.7kg

Standard rehab/prehab work to get the session underway, feeling good. Will probably pull the trigger on a 12 week bench block a week from today.

Bench press
180kg x 1
140kg 3 x 5

Close grip bench amrap
100kg 1 x 21 and 1 x 18

Tricep overhead cable extension
3 x 15

Tricep pulldown
3 x 12

Time was an issue this morning, so kept it short and sweet.
View attachment 98612
Click to expand...
@Heavygripper shifting some serious weight right here!!
 
Heavygripper said:
Body weight 132.8kg

Close grip bench press
140kg 3 x 5

Tempo bench press 3-1-0 (a brutal exercise)
100kg 2 x 8

Close grip bench press
AMRAP 100kg x 17

Incline Dumbell press
40kg 2 x 12

Tricep overhead extension
3 x 12

Tricep pull down
3 x 10

Seated row
4 x 15

Lat pulldown
3 x 12

Dumbell curl
20kg 3 x 12
Click to expand...
132kgs! good weight for you. Close grip bench 140kgs must be like butter. :D @Heavygripper
 
Heavygripper said:
Thank you bro, bench is starting to feel good. Between my shoulder improving, the prehab/rehab work I’m doing and some minor technique tweaks we are looking good…..excited to start my new training block.
Click to expand...
You're on the up :D
 
Heavygripper said:
Body weight 131.7kg

Standard rehab/prehab work to get the session underway, feeling good. Will probably pull the trigger on a 12 week bench block a week from today.

Bench press
180kg x 1
140kg 3 x 5

Close grip bench amrap
100kg 1 x 21 and 1 x 18

Tricep overhead cable extension
3 x 15

Tricep pulldown
3 x 12

Time was an issue this morning, so kept it short and sweet.
View attachment 98612
Click to expand...
@Heavygripper love the videos man
 
Heavygripper said:
Body weight 131.7kg

Standard rehab/prehab work to get the session underway, feeling good. Will probably pull the trigger on a 12 week bench block a week from today.

Bench press
180kg x 1
140kg 3 x 5

Close grip bench amrap
100kg 1 x 21 and 1 x 18

Tricep overhead cable extension
3 x 15

Tricep pulldown
3 x 12

Time was an issue this morning, so kept it short and sweet.
View attachment 98612
Click to expand...
Hell yeah man 💪
 
Nice video
 
Body weight 132.9kg

No big lifts programmed today, lots of prehab/rehab/mobility work to start and then

Dumbell curl 22.5kg
4 x 15

Cable bicep curl
4 x 12

Reverse forearm curl 35kg
4 x 12

Hammer curl 20kg
3 x 12

Calf raises
No count - heaps

Week 1 of 12-13 week bench block starts on Sunday so bench weight will drop a little to start conservatively and training will have a lot more structure.
 
Heavygripper said:
Body weight 132.9kg

No big lifts programmed today, lots of prehab/rehab/mobility work to start and then

Dumbell curl 22.5kg
4 x 15

Cable bicep curl
4 x 12

Reverse forearm curl 35kg
4 x 12

Hammer curl 20kg
3 x 12

Calf raises
No count - heaps

Week 1 of 12-13 week bench block starts on Sunday so bench weight will drop a little to start conservatively and training will have a lot more structure.
Click to expand...
Reharb is good, any time to do some yoga?
 
12 week training block commenced today, the aim is a 200kg bench. In the final weeks of the last block I hit a reasonably fast 192.5kg then my shoulder got very angry, I attempted the 200 but failed.

I’m now in a much better starting position than I was for the last block and I have learnt a lot about form/technique, proper prehab and warmups.

I’m not going to run anywhere near the same amount of PEDs as last time, I don’t think I need them, currently I’m on -
300mg test e weekly
3.3iu GH before bed
500mcg BPC157 am and pm
1mg TB500 e2d

The plan with PEDs is that I will probably drop the peptides in the coming month or so if my shoulder stays happy. At week 6 I will simply increase the test to 500mg weekly and add 100mg deca and either EQ, mast or primo alongside at a very low dose, most likely 200mg. 3-4 weeks out from PR attempt I’ll add Anadrol and then Halotestin a week out.

All PEDs are @UGL OZ supply.

I’m not going to push calories real hard, I’ll stay at around maintenance (recently determined to be 5200) or go slightly above, I imagine the scale might trend up slightly.

Anyway ….today’s workout, week 1.
All weights, with the exception of the bench single were very conservative so that I can push upwards every week.

Body weight 132.9kg

Bench press
182.5 kg x 1
130kg 2 x 6

Incline Dumbell press
32.5kg 2 x 20

Lat pulldown
3 x 15

Seated row
3 x 15

Tricep pulldown
3 x 12

See below for a video of my top single 182.5kg filmed at the most unflattering angle imaginable 😆 my apologies in advance 😂

Edit - I’m not aiming for a competition press, I’ll be happy with a touch and go……also the incredibly well filmed 🤣 video doesn’t show it clearly but there are 1.25kg plates on the bar after the 20s.


 
Heavygripper said:
12 week training block commenced today, the aim is a 200kg bench. In the final weeks of the last block I hit a reasonably fast 192.5kg then my shoulder got very angry, I attempted the 200 but failed.

I’m now in a much better starting position than I was for the last block and I have learnt a lot about form/technique, proper prehab and warmups.

I’m not going to run anywhere near the same amount of PEDs as last time, I don’t think I need them, currently I’m on -
300mg test e weekly
3.3iu GH before bed
500mcg BPC157 am and pm
1mg TB500 e2d

The plan with PEDs is that I will probably drop the peptides in the coming month or so if my shoulder stays happy. At week 6 I will simply increase the test to 500mg weekly and add 100mg deca and either EQ, mast or primo alongside at a very low dose, most likely 200mg. 3-4 weeks out from PR attempt I’ll add Anadrol and then Halotestin a week out.

All PEDs are @UGL OZ supply.

I’m not going to push calories real hard, I’ll stay at around maintenance (recently determined to be 5200) or go slightly above, I imagine the scale might trend up slightly.

Anyway ….today’s workout, week 1.
All weights, with the exception of the bench single were very conservative so that I can push upwards every week.

Body weight 132.9kg

Bench press
182.5 kg x 1
130kg 2 x 6

Incline Dumbell press
32.5kg 2 x 20

Lat pulldown
3 x 15

Seated row
3 x 15

Tricep pulldown
3 x 12

See below for a video of my top single 182.5kg filmed at the most unflattering angle imaginable 😆 my apologies in advance 😂

Edit - I’m not aiming for a competition press, I’ll be happy with a touch and go……also the incredibly well filmed 🤣 video doesn’t show it clearly but there are 1.25kg plates on the bar after the 20s.


View attachment 99937
Click to expand...
You're lifting the weight like it's butter no issues at all, HUGE!
 
Heavygripper said:
12 week training block commenced today, the aim is a 200kg bench. In the final weeks of the last block I hit a reasonably fast 192.5kg then my shoulder got very angry, I attempted the 200 but failed.

I’m now in a much better starting position than I was for the last block and I have learnt a lot about form/technique, proper prehab and warmups.

I’m not going to run anywhere near the same amount of PEDs as last time, I don’t think I need them, currently I’m on -
300mg test e weekly
3.3iu GH before bed
500mcg BPC157 am and pm
1mg TB500 e2d

The plan with PEDs is that I will probably drop the peptides in the coming month or so if my shoulder stays happy. At week 6 I will simply increase the test to 500mg weekly and add 100mg deca and either EQ, mast or primo alongside at a very low dose, most likely 200mg. 3-4 weeks out from PR attempt I’ll add Anadrol and then Halotestin a week out.

All PEDs are @UGL OZ supply.

I’m not going to push calories real hard, I’ll stay at around maintenance (recently determined to be 5200) or go slightly above, I imagine the scale might trend up slightly.

Anyway ….today’s workout, week 1.
All weights, with the exception of the bench single were very conservative so that I can push upwards every week.

Body weight 132.9kg

Bench press
182.5 kg x 1
130kg 2 x 6

Incline Dumbell press
32.5kg 2 x 20

Lat pulldown
3 x 15

Seated row
3 x 15

Tricep pulldown
3 x 12

See below for a video of my top single 182.5kg filmed at the most unflattering angle imaginable 😆 my apologies in advance 😂

Edit - I’m not aiming for a competition press, I’ll be happy with a touch and go……also the incredibly well filmed 🤣 video doesn’t show it clearly but there are 1.25kg plates on the bar after the 20s.


View attachment 99937
Click to expand...
@Heavygripper Man, you are a strong dude for sure. you got that 4 plates easy!
nice job!
 
Heavygripper said:
12 week training block commenced today, the aim is a 200kg bench. In the final weeks of the last block I hit a reasonably fast 192.5kg then my shoulder got very angry, I attempted the 200 but failed.

I’m now in a much better starting position than I was for the last block and I have learnt a lot about form/technique, proper prehab and warmups.

I’m not going to run anywhere near the same amount of PEDs as last time, I don’t think I need them, currently I’m on -
300mg test e weekly
3.3iu GH before bed
500mcg BPC157 am and pm
1mg TB500 e2d

The plan with PEDs is that I will probably drop the peptides in the coming month or so if my shoulder stays happy. At week 6 I will simply increase the test to 500mg weekly and add 100mg deca and either EQ, mast or primo alongside at a very low dose, most likely 200mg. 3-4 weeks out from PR attempt I’ll add Anadrol and then Halotestin a week out.

All PEDs are @UGL OZ supply.

I’m not going to push calories real hard, I’ll stay at around maintenance (recently determined to be 5200) or go slightly above, I imagine the scale might trend up slightly.

Anyway ….today’s workout, week 1.
All weights, with the exception of the bench single were very conservative so that I can push upwards every week.

Body weight 132.9kg

Bench press
182.5 kg x 1
130kg 2 x 6

Incline Dumbell press
32.5kg 2 x 20

Lat pulldown
3 x 15

Seated row
3 x 15

Tricep pulldown
3 x 12

See below for a video of my top single 182.5kg filmed at the most unflattering angle imaginable 😆 my apologies in advance 😂

Edit - I’m not aiming for a competition press, I’ll be happy with a touch and go……also the incredibly well filmed 🤣 video doesn’t show it clearly but there are 1.25kg plates on the bar after the 20s.


View attachment 99937
Click to expand...
@Heavygripper big lift for sure!
perfect technique and form
strong man !
 
Heavygripper said:
12 week training block commenced today, the aim is a 200kg bench. In the final weeks of the last block I hit a reasonably fast 192.5kg then my shoulder got very angry, I attempted the 200 but failed.

I’m now in a much better starting position than I was for the last block and I have learnt a lot about form/technique, proper prehab and warmups.

I’m not going to run anywhere near the same amount of PEDs as last time, I don’t think I need them, currently I’m on -
300mg test e weekly
3.3iu GH before bed
500mcg BPC157 am and pm
1mg TB500 e2d

The plan with PEDs is that I will probably drop the peptides in the coming month or so if my shoulder stays happy. At week 6 I will simply increase the test to 500mg weekly and add 100mg deca and either EQ, mast or primo alongside at a very low dose, most likely 200mg. 3-4 weeks out from PR attempt I’ll add Anadrol and then Halotestin a week out.

All PEDs are @UGL OZ supply.

I’m not going to push calories real hard, I’ll stay at around maintenance (recently determined to be 5200) or go slightly above, I imagine the scale might trend up slightly.

Anyway ….today’s workout, week 1.
All weights, with the exception of the bench single were very conservative so that I can push upwards every week.

Body weight 132.9kg

Bench press
182.5 kg x 1
130kg 2 x 6

Incline Dumbell press
32.5kg 2 x 20

Lat pulldown
3 x 15

Seated row
3 x 15

Tricep pulldown
3 x 12

See below for a video of my top single 182.5kg filmed at the most unflattering angle imaginable 😆 my apologies in advance 😂

Edit - I’m not aiming for a competition press, I’ll be happy with a touch and go……also the incredibly well filmed 🤣 video doesn’t show it clearly but there are 1.25kg plates on the bar after the 20s.


View attachment 99937
Click to expand...

Bro, this some good weight that you pushing for sure. I want to see you. Hit 500 lbs though on the bench. Gotta make the man.
@Heavygripper
 
Heavygripper said:
12 week training block commenced today, the aim is a 200kg bench. In the final weeks of the last block I hit a reasonably fast 192.5kg then my shoulder got very angry, I attempted the 200 but failed.

I’m now in a much better starting position than I was for the last block and I have learnt a lot about form/technique, proper prehab and warmups.

I’m not going to run anywhere near the same amount of PEDs as last time, I don’t think I need them, currently I’m on -
300mg test e weekly
3.3iu GH before bed
500mcg BPC157 am and pm
1mg TB500 e2d

The plan with PEDs is that I will probably drop the peptides in the coming month or so if my shoulder stays happy. At week 6 I will simply increase the test to 500mg weekly and add 100mg deca and either EQ, mast or primo alongside at a very low dose, most likely 200mg. 3-4 weeks out from PR attempt I’ll add Anadrol and then Halotestin a week out.

All PEDs are @UGL OZ supply.

I’m not going to push calories real hard, I’ll stay at around maintenance (recently determined to be 5200) or go slightly above, I imagine the scale might trend up slightly.

Anyway ….today’s workout, week 1.
All weights, with the exception of the bench single were very conservative so that I can push upwards every week.

Body weight 132.9kg

Bench press
182.5 kg x 1
130kg 2 x 6

Incline Dumbell press
32.5kg 2 x 20

Lat pulldown
3 x 15

Seated row
3 x 15

Tricep pulldown
3 x 12

See below for a video of my top single 182.5kg filmed at the most unflattering angle imaginable 😆 my apologies in advance 😂

Edit - I’m not aiming for a competition press, I’ll be happy with a touch and go……also the incredibly well filmed 🤣 video doesn’t show it clearly but there are 1.25kg plates on the bar after the 20s.


View attachment 99937
Click to expand...

This brings back Memories for me from back in the day, I used to be much more of a strength athlete
I always miss it for sure.
@Heavygripper
 
Heavygripper said:
12 week training block commenced today, the aim is a 200kg bench. In the final weeks of the last block I hit a reasonably fast 192.5kg then my shoulder got very angry, I attempted the 200 but failed.

I’m now in a much better starting position than I was for the last block and I have learnt a lot about form/technique, proper prehab and warmups.

I’m not going to run anywhere near the same amount of PEDs as last time, I don’t think I need them, currently I’m on -
300mg test e weekly
3.3iu GH before bed
500mcg BPC157 am and pm
1mg TB500 e2d

The plan with PEDs is that I will probably drop the peptides in the coming month or so if my shoulder stays happy. At week 6 I will simply increase the test to 500mg weekly and add 100mg deca and either EQ, mast or primo alongside at a very low dose, most likely 200mg. 3-4 weeks out from PR attempt I’ll add Anadrol and then Halotestin a week out.

All PEDs are @UGL OZ supply.

I’m not going to push calories real hard, I’ll stay at around maintenance (recently determined to be 5200) or go slightly above, I imagine the scale might trend up slightly.

Anyway ….today’s workout, week 1.
All weights, with the exception of the bench single were very conservative so that I can push upwards every week.

Body weight 132.9kg

Bench press
182.5 kg x 1
130kg 2 x 6

Incline Dumbell press
32.5kg 2 x 20

Lat pulldown
3 x 15

Seated row
3 x 15

Tricep pulldown
3 x 12

See below for a video of my top single 182.5kg filmed at the most unflattering angle imaginable 😆 my apologies in advance 😂

Edit - I’m not aiming for a competition press, I’ll be happy with a touch and go……also the incredibly well filmed 🤣 video doesn’t show it clearly but there are 1.25kg plates on the bar after the 20s.


View attachment 99937
Click to expand...
@Heavygripper Bros 200 kg, bench is no joke. Very small, percentage of population can come even close to that. You already strong as hell. Keep it up.
 
Heavygripper said:
12 week training block commenced today, the aim is a 200kg bench. In the final weeks of the last block I hit a reasonably fast 192.5kg then my shoulder got very angry, I attempted the 200 but failed.

I’m now in a much better starting position than I was for the last block and I have learnt a lot about form/technique, proper prehab and warmups.

I’m not going to run anywhere near the same amount of PEDs as last time, I don’t think I need them, currently I’m on -
300mg test e weekly
3.3iu GH before bed
500mcg BPC157 am and pm
1mg TB500 e2d

The plan with PEDs is that I will probably drop the peptides in the coming month or so if my shoulder stays happy. At week 6 I will simply increase the test to 500mg weekly and add 100mg deca and either EQ, mast or primo alongside at a very low dose, most likely 200mg. 3-4 weeks out from PR attempt I’ll add Anadrol and then Halotestin a week out.

All PEDs are @UGL OZ supply.

I’m not going to push calories real hard, I’ll stay at around maintenance (recently determined to be 5200) or go slightly above, I imagine the scale might trend up slightly.

Anyway ….today’s workout, week 1.
All weights, with the exception of the bench single were very conservative so that I can push upwards every week.

Body weight 132.9kg

Bench press
182.5 kg x 1
130kg 2 x 6

Incline Dumbell press
32.5kg 2 x 20

Lat pulldown
3 x 15

Seated row
3 x 15

Tricep pulldown
3 x 12

See below for a video of my top single 182.5kg filmed at the most unflattering angle imaginable 😆 my apologies in advance 😂

Edit - I’m not aiming for a competition press, I’ll be happy with a touch and go……also the incredibly well filmed 🤣 video doesn’t show it clearly but there are 1.25kg plates on the bar after the 20s.


View attachment 99937
Click to expand...
@Heavygripper
nice job man! you got that iron like it was Styrofoam. proud of you man! keep it up!
 
Body weight 133.5kg

My knees were beat up real good from rolling on the weekend so I didn’t get a lot of volume done on squats or leg extensions today.

High bar back squat
Top single 210kg
Backdown 140kg x 6

Romanian deadlift
120kg 3 x 12

Lying hamstring curl
4 x 12

Leg extension
3 x 10

Standing calf raise
No real rep count - 4 sets, high reps, big burn.
 
Heavygripper said:
12 week training block commenced today, the aim is a 200kg bench. In the final weeks of the last block I hit a reasonably fast 192.5kg then my shoulder got very angry, I attempted the 200 but failed.

I’m now in a much better starting position than I was for the last block and I have learnt a lot about form/technique, proper prehab and warmups.

I’m not going to run anywhere near the same amount of PEDs as last time, I don’t think I need them, currently I’m on -
300mg test e weekly
3.3iu GH before bed
500mcg BPC157 am and pm
1mg TB500 e2d

The plan with PEDs is that I will probably drop the peptides in the coming month or so if my shoulder stays happy. At week 6 I will simply increase the test to 500mg weekly and add 100mg deca and either EQ, mast or primo alongside at a very low dose, most likely 200mg. 3-4 weeks out from PR attempt I’ll add Anadrol and then Halotestin a week out.

All PEDs are @UGL OZ supply.

I’m not going to push calories real hard, I’ll stay at around maintenance (recently determined to be 5200) or go slightly above, I imagine the scale might trend up slightly.

Anyway ….today’s workout, week 1.
All weights, with the exception of the bench single were very conservative so that I can push upwards every week.

Body weight 132.9kg

Bench press
182.5 kg x 1
130kg 2 x 6

Incline Dumbell press
32.5kg 2 x 20

Lat pulldown
3 x 15

Seated row
3 x 15

Tricep pulldown
3 x 12

See below for a video of my top single 182.5kg filmed at the most unflattering angle imaginable 😆 my apologies in advance 😂

Edit - I’m not aiming for a competition press, I’ll be happy with a touch and go……also the incredibly well filmed 🤣 video doesn’t show it clearly but there are 1.25kg plates on the bar after the 20s.


View attachment 99937
Click to expand...
@Heavygripper shifting some serious weight bro!!
 
Heavygripper said:
12 week training block commenced today, the aim is a 200kg bench. In the final weeks of the last block I hit a reasonably fast 192.5kg then my shoulder got very angry, I attempted the 200 but failed.

I’m now in a much better starting position than I was for the last block and I have learnt a lot about form/technique, proper prehab and warmups.

I’m not going to run anywhere near the same amount of PEDs as last time, I don’t think I need them, currently I’m on -
300mg test e weekly
3.3iu GH before bed
500mcg BPC157 am and pm
1mg TB500 e2d

The plan with PEDs is that I will probably drop the peptides in the coming month or so if my shoulder stays happy. At week 6 I will simply increase the test to 500mg weekly and add 100mg deca and either EQ, mast or primo alongside at a very low dose, most likely 200mg. 3-4 weeks out from PR attempt I’ll add Anadrol and then Halotestin a week out.

All PEDs are @UGL OZ supply.

I’m not going to push calories real hard, I’ll stay at around maintenance (recently determined to be 5200) or go slightly above, I imagine the scale might trend up slightly.

Anyway ….today’s workout, week 1.
All weights, with the exception of the bench single were very conservative so that I can push upwards every week.

Body weight 132.9kg

Bench press
182.5 kg x 1
130kg 2 x 6

Incline Dumbell press
32.5kg 2 x 20

Lat pulldown
3 x 15

Seated row
3 x 15

Tricep pulldown
3 x 12

See below for a video of my top single 182.5kg filmed at the most unflattering angle imaginable 😆 my apologies in advance 😂

Edit - I’m not aiming for a competition press, I’ll be happy with a touch and go……also the incredibly well filmed 🤣 video doesn’t show it clearly but there are 1.25kg plates on the bar after the 20s.


View attachment 99937
Click to expand...
@Heavygripper nice video man. Love seeing these
 
Heavygripper said:
Body weight 133.5kg

RPE 7 - slow and cautious start to my block, I don’t want to push the shoulder real hard this early.

Incline bench press
100kg 3 x 6

Tempo bench press 3-1-0
100kg 2 x 8

Close grip bench press
100kg 3 x 15

Lat pulldown
3 x 12

Seated row
3 x 12

Tricep pulldown
3 x 12
Click to expand...
133 is a good bodyweight for you, with an easy 100kg bench :D
 
Heavygripper said:
12 week training block commenced today, the aim is a 200kg bench. In the final weeks of the last block I hit a reasonably fast 192.5kg then my shoulder got very angry, I attempted the 200 but failed.

I’m now in a much better starting position than I was for the last block and I have learnt a lot about form/technique, proper prehab and warmups.

I’m not going to run anywhere near the same amount of PEDs as last time, I don’t think I need them, currently I’m on -
300mg test e weekly
3.3iu GH before bed
500mcg BPC157 am and pm
1mg TB500 e2d

The plan with PEDs is that I will probably drop the peptides in the coming month or so if my shoulder stays happy. At week 6 I will simply increase the test to 500mg weekly and add 100mg deca and either EQ, mast or primo alongside at a very low dose, most likely 200mg. 3-4 weeks out from PR attempt I’ll add Anadrol and then Halotestin a week out.

All PEDs are @UGL OZ supply.

I’m not going to push calories real hard, I’ll stay at around maintenance (recently determined to be 5200) or go slightly above, I imagine the scale might trend up slightly.

Anyway ….today’s workout, week 1.
All weights, with the exception of the bench single were very conservative so that I can push upwards every week.

Body weight 132.9kg

Bench press
182.5 kg x 1
130kg 2 x 6

Incline Dumbell press
32.5kg 2 x 20

Lat pulldown
3 x 15

Seated row
3 x 15

Tricep pulldown
3 x 12

See below for a video of my top single 182.5kg filmed at the most unflattering angle imaginable 😆 my apologies in advance 😂

Edit - I’m not aiming for a competition press, I’ll be happy with a touch and go……also the incredibly well filmed 🤣 video doesn’t show it clearly but there are 1.25kg plates on the bar after the 20s.


View attachment 99937
Click to expand...
Id keep the peptides in as long as they are helping the body, if u stop them and the nagging injuries come back it will set you back brother.
 
Heavygripper said:
Body weight 133.5kg

RPE 7 - slow and cautious start to my block, I don’t want to push the shoulder real hard this early.

Incline bench press
100kg 3 x 6

Tempo bench press 3-1-0
100kg 2 x 8

Close grip bench press
100kg 3 x 15

Lat pulldown
3 x 12

Seated row
3 x 12

Tricep pulldown
3 x 12
Click to expand...
@Heavygripper Good consistency man....keep it up........
 
Nice video
 
Body weight 134.6kg

No big lifts programmed today so it was a ‘fill in the gaps’ kind of session.

The usual prehab/rehab stuff to get started, which I’m really enjoying as it’s helping my shoulder to feel much more stable and strong.

Dumbell curl
20kg 3 x 12

Dumbell hammer curl
20kg 3 x 15

Cable bicep curl
4 x 15

Reverse cable bicep curl
4 x 12

Calf raises
5 sets, no count, high reps, big stretch and strong contraction.

97c87d6d-ba2d-4911-8bae-bdc9cd06aa22.webp
 
Heavygripper said:
Body weight 134.6kg

No big lifts programmed today so it was a ‘fill in the gaps’ kind of session.

The usual prehab/rehab stuff to get started, which I’m really enjoying as it’s helping my shoulder to feel much more stable and strong.

Dumbell curl
20kg 3 x 12

Dumbell hammer curl
20kg 3 x 15

Cable bicep curl
4 x 15

Reverse cable bicep curl
4 x 12

Calf raises
5 sets, no count, high reps, big stretch and strong contraction.

View attachment 100825
Click to expand...
Fill in the gaps? OMG! your arms look HUGE! @Heavygripper you're what 23 inches easy. :D wow
 
Body weight 133.3kg

Went in to the gym feeling a bit beat up from sparring and time on the mats yesterday, not really an issue at week 2 of the block but this is something that I will need to address as I progress and the weight/intensity increases.

Regardless, I did hit the weights I was programmed to hit (I took it easy on accessories though if I’m honest) so I’m happy.

Bench press
170kg x 2
177.5kg x 2
135kg 2 x 6

Dumbell incline press
32.5 kg 2 x 20

Seated row
4 x 15 - big squeeze in the fully contracted position

Lat pulldown
4 x 12 - big squeeze in the fully contracted position

Tricep pulldown
4 x 12
 
Heavygripper said:
Body weight 133.3kg

Went in to the gym feeling a bit beat up from sparring and time on the mats yesterday, not really an issue at week 2 of the block but this is something that I will need to address as I progress and the weight/intensity increases.

Regardless, I did hit the weights I was programmed to hit (I took it easy on accessories though if I’m honest) so I’m happy.

Bench press
170kg x 2
177.5kg x 2
135kg 2 x 6

Dumbell incline press
32.5 kg 2 x 20

Seated row
4 x 15 - big squeeze in the fully contracted position

Lat pulldown
4 x 12 - big squeeze in the fully contracted position

Tricep pulldown
4 x 12
Click to expand...

Heavygripper said:
Body weight 133.2kg

High bar back squat
200kg 2 x 2
160kg 2 x 6 - big pause on the last two of each set.

Romanian deadlift
120kg 3 x 10

Lying hamstring curl
3 x 12

Leg extension
3 x 15
Click to expand...
You're easy on the high bar, seems 200kgs is not your limit, 250kgs is coming fast. :D @Heavygripper
 
Heavygripper said:
Body weight 133.3kg

Went in to the gym feeling a bit beat up from sparring and time on the mats yesterday, not really an issue at week 2 of the block but this is something that I will need to address as I progress and the weight/intensity increases.

Regardless, I did hit the weights I was programmed to hit (I took it easy on accessories though if I’m honest) so I’m happy.

Bench press
170kg x 2
177.5kg x 2
135kg 2 x 6

Dumbell incline press
32.5 kg 2 x 20

Seated row
4 x 15 - big squeeze in the fully contracted position

Lat pulldown
4 x 12 - big squeeze in the fully contracted position

Tricep pulldown
4 x 12
Click to expand...
Nice work on that bench
 
Heavygripper said:
Body weight 133.3kg

Went in to the gym feeling a bit beat up from sparring and time on the mats yesterday, not really an issue at week 2 of the block but this is something that I will need to address as I progress and the weight/intensity increases.

Regardless, I did hit the weights I was programmed to hit (I took it easy on accessories though if I’m honest) so I’m happy.

Bench press
170kg x 2
177.5kg x 2
135kg 2 x 6

Dumbell incline press
32.5 kg 2 x 20

Seated row
4 x 15 - big squeeze in the fully contracted position

Lat pulldown
4 x 12 - big squeeze in the fully contracted position

Tricep pulldown
4 x 12
Click to expand...

seated rows and lat pulldowns are very good back to back
builds a nice thickness
keep it up!

@Heavygripper
 
Heavygripper said:
Body weight 133.3kg

Went in to the gym feeling a bit beat up from sparring and time on the mats yesterday, not really an issue at week 2 of the block but this is something that I will need to address as I progress and the weight/intensity increases.

Regardless, I did hit the weights I was programmed to hit (I took it easy on accessories though if I’m honest) so I’m happy.

Bench press
170kg x 2
177.5kg x 2
135kg 2 x 6

Dumbell incline press
32.5 kg 2 x 20

Seated row
4 x 15 - big squeeze in the fully contracted position

Lat pulldown
4 x 12 - big squeeze in the fully contracted position

Tricep pulldown
4 x 12
Click to expand...
@Heavygripper bro 133kg that some big weight into pounds
you a big boy
i like em big so good
 
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