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Here is my Friday update.
Upper body today.
My shoulder gave me some grief in some areas and then were really good in areas that normally give me issues.
Smith Military Press
- 2 warm-up sets
- 4 sets x 8 reps at 40kg (up 20kg from last week)
- Slight shoulder pinch, but not as bad as usual.
Cable Rear Lateral Raises
- 3 sets x 8 reps at 7.5kg
Dumbbell Shoulder Press
- 3 sets x 8 reps at 17.5kg
- Up 2.5kg on the last 2 sets
- Shoulder pinch persists but has improved.
EZ Bar Incline Tricep Extension
- 4 sets x 8 reps at 17.5kg (up 2.5kg from last week)
Barbell Standing Bicep Curl
- 4 sets x 8 reps at 30kg (up 5kg from last week)
- Struggled on the last 2 sets, had to take brief rests to complete all reps.
Tricep Pushdown
- 4 sets x 8 reps at 22.5kg (up 2.5kg from last week)
Chin-Ups
- 4 sets x 6 reps (bodyweight)
Seated Hammer Curls
- 4 sets x 8 reps at 15kg
Food wise all still the same meals.
Had to combine meal 2 and 3 together (time management wasn’t the best)
I like the leg day the most REAL big thick day and would add planks to the crunches in the end to tighten up the core @FlexyMcFlexFaceLegs day Saturday.
After the other weeks knee injury I was worried I wouldn’t get through 2 leg workouts this week so im pretty happy with everything.
**Romanian Deadlifts**
- Warm-up: 3 sets
- 4 sets x 6 reps at 80kg (up 10kg)
**Harop Curls**
- 4 sets x 6 reps
**Leg Press (Horizontal)**
- 3 sets x 8 reps at 100kg (up 10kg from last time)
- No knee issues today, unlike last time.
- Can increase weight again next week if the knee feels good.
**Hip Thrusts**
- 3 sets x 6 reps at 35kg (up 15kg)
**Abductors**
- 3 sets x 10 reps at 35kg
**Cable Rope Crunches**
- 3 sets x 10 reps
- Set 1: 22.5kg
- Sets 2 & 3: 25kg
No need to remember this is focusing on form and tempo with most of these taking around 4 seconds each to complete.
Its Sunday today and rest day.
Went to a recovery center this morning and spent an hour in the Sauna and hot and cold pools.
Feeling pretty good and ready to start all over again
I had to google it too when I got the training programWhat's a Harop Curl?
Yeah im going to add a few more abbs in but with the HITT classes they do add a fair bit of ab workouts so overall I'm getting a good pounding each weekI like the leg day the most REAL big thick day and would add planks to the crunches in the end to tighten up the core @FlexyMcFlexFace
your training is TOP GUN![]()
very tight abs comingYeah im going to add a few more abbs in but with the HITT classes they do add a fair bit of ab workouts so overall I'm getting a good pounding each week