Don’t do it. I’m fragileYou know what I really would like to tell you.
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Don’t do it. I’m fragileYou know what I really would like to tell you.
![]()
Yesterdays lower body sesh:
16/01/25
Conventional dead
120/8, 130/8, 130/8, 130/8
Leg ext
55/12, 55/12, 55/12, 55/12
Flat Back Extesnions
12, 12, 12
Prone leg curl
50/12, 65/12, 60/12
@Bluebone not feeling well and you really pumped it hard.I forgot to say i wasn’t really feeling it yesterday
But better to show up and be consistent
@Bluebone Good updates bro.......Yesterdays lower body sesh:
16/01/25
Conventional dead
120/8, 130/8, 130/8, 130/8
Leg ext
55/12, 55/12, 55/12, 55/12
Flat Back Extesnions
12, 12, 12
Prone leg curl
50/12, 65/12, 60/12
Yesterday’s lower body session:
17/01/25
A1. Front Squats
100kg/8, 100/8, 110/8, 110/8
A2. Seated Leg Curl
60/8, 70/8, 70/8, 65/8
B1. Snatch Grip RDLs
90/10, 100/8, 100/8, 100/8
B2. Leg Extension
57/15, 57/12, 63/12
C. Standing Cable Crunch
32/15, 41/10, 41/10
@Bluebone I find your training really volumed, very nice.Today’s upper body session. @Core Pharma TB500 & BPC-157 have been helping tricep tendonitis recovery :
19/01/25
A1. Barbell Bench Press
110kg/10, 110/10, 110/8, 110/10
A2. Weighted Chins
15/7, 15/7, 15/6, 15/6
B1. 70deg seated db o/head press
37.5/8, 37.5/8, 37.5/7
B2. Single Arm Cable Row
65/12ea, 65/12, 65/10
3 sets of the following superset - weights and reps not recorded
C1. Incline db curl
C2. Ez bar reverse curl
C3. Preacher Curl Machine
15kg added which is way down from what I used to do at this rep range. Just re-introducing them and have some elbow pain so being slow to add the weight. A more typical weight for this sort of rep range would be 25 - 30kg. My PR is 60kg for a single. But slow and steady she goes atm@Bluebone I find your training really volumed, very nice.Chins are great to do, how much weight did you add?
Thats good, be slow and careful with the elbow please.15kg added which is way down from what I used to do at this rep range. Just re-introducing them and have some elbow pain so being slow to add the weight. A more typical weight for this sort of rep range would be 25 - 30kg. My PR is 60kg for a single. But slow and steady she goes atm
Forgot to include progress shotToday’s upper body session. @Core Pharma TB500 & BPC-157 have been helping tricep tendonitis recovery :
19/01/25
A1. Barbell Bench Press
110kg/10, 110/10, 110/8, 110/10
A2. Weighted Chins
15/7, 15/7, 15/6, 15/6
B1. 70deg seated db o/head press
37.5/8, 37.5/8, 37.5/7
B2. Single Arm Cable Row
65/12ea, 65/12, 65/10
3 sets of the following superset - weights and reps not recorded
C1. Incline db curl
C2. Ez bar reverse curl
C3. Preacher Curl Machine
You look great
lower body you did well bro hacks on point with deads broYesterday’s lower body sesh below. Had to make it a quick one - didn’t have time. Just 5 sets deadlifts, 5 sets hacks squats (not including warmups). Haven’t done hacks in ages so started low. Could’ve done a lot more than where I ended up, but always cautious on exercises when it’s been awhile
22/01/2025
Deadlifts
140kg/6, 130/6, 135/6, 135/6, 135/6
Hack Squats
88/10, 88/10, 88/10, 108/10, 128/10
@Bluebone deads are legitLower Body day today:
25/01/2025
Front Squats
100kg/6, 110/6, 120/6, 120/6, 120/6
Seated Leg Curl
75/6, 75/6, 75/6, 75/6, 75/6,
Snatch Grip Romanian Deadlift
90/10, 100/10, 110/7, 110/7, 110/7
Leg Extension
55/12, 70/12, 70/12
Standing Cable Cunch
36/15, 41/12, 45/12
Thanks mate.@Bluebone deads are legitstrong AF but can you throw up the reps more?
I get it, I love to see guys volume up but I see your point.Thanks mate.
This is a decreasing rep regime as part of this training block. That’s where this week landed (7 reps). I do more reps when programming calls for it. Also SNATCH GRIP RDLs are more challenging than normal RDLs. But I leave RIR on these so could’ve done more![]()
Too many are doing too much volume.I get it, I love to see guys volume up but I see your point.![]()