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Very big hack squat, thats 180kg for 7 right? perfect
Yeah 180kg for 7, maybe 8 if I had spotter
180kgs is big lifting
Thursday: Upper B
Reverse pec fly
2 x 8-12 + AMRAP
79kg x 11.5
70.5kg x 10
Chest supported machine row (Neutral grip)
1 x 6-10 1 x 8-12
98.5kg x 11
75kg x 12
Incline smith press
1 x 6-10 1 x 8-12
145kg x 6.5
125kg x 11.5
Mag grip lat pulldown
2 x 6-10 + AMRAP
102.3kg x 7.5
81.3kg x 9.5
Pec fly
2 x 8-12
98.5kg x 12
91.5kg x 8.5
Machine shoulder press
1 x 6-10 + AMRAP
79kg x 8
Cuffed cable lateral raise
2 x 8-12
9kg x 14
6.8kg x 14.5
Cross body cable tricep extension
2 x 8-12 + AMRAP
11.3kg x 9.5
9.1kg x 10.5
Stair master - 25 minutes
Another great session in the books. Feeling good, hoping to trim a little excess fat off over the next few weeks ready for another big push
Reverse pec fly
2 x 8-12 + AMRAP
79kg x 11.5
70.5kg x 10
Chest supported machine row (Neutral grip)
1 x 6-10 1 x 8-12
98.5kg x 11
75kg x 12
Incline smith press
1 x 6-10 1 x 8-12
145kg x 6.5
125kg x 11.5
Mag grip lat pulldown
2 x 6-10 + AMRAP
102.3kg x 7.5
81.3kg x 9.5
Pec fly
2 x 8-12
98.5kg x 12
91.5kg x 8.5
Machine shoulder press
1 x 6-10 + AMRAP
79kg x 8
Cuffed cable lateral raise
2 x 8-12
9kg x 14
6.8kg x 14.5
Cross body cable tricep extension
2 x 8-12 + AMRAP
11.3kg x 9.5
9.1kg x 10.5
Stair master - 25 minutes
Another great session in the books. Feeling good, hoping to trim a little excess fat off over the next few weeks ready for another big push
Damn that's impressive
impressive training big bro
Thanks brother
the steady growth is there bro i see you on stageThanks brother
Maybe September bro. We will see how the next few months go
Friday: Lower B + Biceps
Lying leg curl
2 x 6-10 + AMRAP
75kg x 6.5
60kg x 8.5
Pendulum squat
1 x 6-10 1 x 8-12
75kg x 10
60kg x 11
Leg extension
2 x 8-12 + AMRAP
119.5kg x 10.5
108kg x 9.5
Adductor machine
2 x 8-12
165.5kg x 10.5
155.5kg x 9
Single arm machine preacher curl
2 x 8-12
46kg x 8.5
39kg x 10
Single arm incline cable curl
2 x 8-12 + AMRAP
12.5kg x 10
10kg x 10
Stair master - 25minutes
Good session today. Gym was empty Friday afternoon so can’t complain. Rest day tomorrow and back into it Sunday with Upper
Lying leg curl
2 x 6-10 + AMRAP
75kg x 6.5
60kg x 8.5
Pendulum squat
1 x 6-10 1 x 8-12
75kg x 10
60kg x 11
Leg extension
2 x 8-12 + AMRAP
119.5kg x 10.5
108kg x 9.5
Adductor machine
2 x 8-12
165.5kg x 10.5
155.5kg x 9
Single arm machine preacher curl
2 x 8-12
46kg x 8.5
39kg x 10
Single arm incline cable curl
2 x 8-12 + AMRAP
12.5kg x 10
10kg x 10
Stair master - 25minutes
Good session today. Gym was empty Friday afternoon so can’t complain. Rest day tomorrow and back into it Sunday with Upper
Sunday: Upper A
Chest supported row
1 x 6-10 1 x 8-12
84kg x 11.5
75kg x 12
Incline chest press machine
1 x 6-10 1 x 8-12
140kg x 8
120kg x 10
Machine pulldown (semi supinated grip)
2 x 6-10
100kg x 9
80kg x 11
Seated machine chest press
2 x 6-10
110kg x 9
89kg x 9
Machine shoulder press
2 x 8-12
79kg x 10
72kg x 9
Machine lateral raise
2 x 8-12 + AMRAP
67kg x 11.5
55.5kg x 11
Cross body cable extension
2 x 8-12 + AMRAP
13.6kg x 11
9.1kg x 16
Stair master - 25 minutes
Chest supported row
1 x 6-10 1 x 8-12
84kg x 11.5
75kg x 12
Incline chest press machine
1 x 6-10 1 x 8-12
140kg x 8
120kg x 10
Machine pulldown (semi supinated grip)
2 x 6-10
100kg x 9
80kg x 11
Seated machine chest press
2 x 6-10
110kg x 9
89kg x 9
Machine shoulder press
2 x 8-12
79kg x 10
72kg x 9
Machine lateral raise
2 x 8-12 + AMRAP
67kg x 11.5
55.5kg x 11
Cross body cable extension
2 x 8-12 + AMRAP
13.6kg x 11
9.1kg x 16
Stair master - 25 minutes
Monday: Lower A + Biceps
Seated leg curl
2 x 6-10 + AMRAP
115kg x 8
96kg x 9.5
Hack squat
1 x 6-10 1 x 8-12
182.5kg x 7
150kg x 10
Leg press
2 x 8-12 + AMRAP
290kg x 9
250kg x 10
45 degree hip extension
2 x 6-10
20kg x 10.5
15kg x 13
DB preacher curl
2 x 8-12
20kg x 10
17.5kg x 11
Cable hammer curl
2 x 8-12 + AMRAP
36.25kg x 7.5
25.75kg x 12.5
Stair master - 25 minutes
Another two solid sessions. Enjoying training right now even on low cals. Everything clicking. Rest tomorrow.
Seated leg curl
2 x 6-10 + AMRAP
115kg x 8
96kg x 9.5
Hack squat
1 x 6-10 1 x 8-12
182.5kg x 7
150kg x 10
Leg press
2 x 8-12 + AMRAP
290kg x 9
250kg x 10
45 degree hip extension
2 x 6-10
20kg x 10.5
15kg x 13
DB preacher curl
2 x 8-12
20kg x 10
17.5kg x 11
Cable hammer curl
2 x 8-12 + AMRAP
36.25kg x 7.5
25.75kg x 12.5
Stair master - 25 minutes
Another two solid sessions. Enjoying training right now even on low cals. Everything clicking. Rest tomorrow.
Some great workouts bro 
Pumping it hard the leg press and hacks are good high weigths 250kgs!!!
I knew ithaha nice workout bro
Some great workouts bro
Thanks boysPumping it hard the leg press and hacks are good high weigths 250kgs!!!
EVO family support big timeThanks boys
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