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Friday@ Powerhouse. Chris and Ken with me and I also coached and spotted Kirk on another station. Close Grip Bench Presswarm ups, 60kg x 8, 80kg x 6, 120kg x 1, 140kg x1, 180kg x 1, 195kg/429lbs x 1...

ThursdayMaxed out (like to the stops lol) the gym scale. Was a little damp from the rain I'd been in walking down so... home scale said 336lbs. Even though it was still tough and I got a great pump I...

TuesdaySeated Pressto 102.5kg x 5 repsSaxon Barto 115kg x 1 rep (PB and the aimed for target)https://www.evolutionary.org/forums/attachments/saxon-bar-115kg-jpg.17069/Bwt: 336lbs

MondayA good solid Monday's session. Kirk D at my gymLever Squat100kg x 8, 200kg x 8, 320kg/704lbs x 4 reps (more there)Iso Leg Press50kg x 8, 100kg x 8, 160kg/352lbs (PB?) x 8 repsLying Leg Curls4p...

FridayLast heavy bench session @ Powerhouse. 3 man crew with Ken, Chris and myself for the most part. Heaviest bench day I've ever had pre any 1RM attempts. Still a little sluggish etc getting my ass...

Thursday@ Powerhouse Gym. Another brutal day. PB's on both lifts.Dumbbell Hammer Curlsto 90kg @ x 12 repsEZ Skull Crushersto 94kg x 4 reps (loose form)Bwt: 330lbs (scales seemed faulty cos it didn't...

TuesdayIf I kill legs I struggle the next day - such is life. I also had bad news today regarding one of my elderly neighbors dying over night. He'd only recently started Chemo and had represented...

MondayGoing full bore today. Did end up nearly puking though lolPower Squat Machine150kg/330lbs x 8 reps, 300kg/660lbs x 8 reps, 530kg/1166lbs x 8 reps (poss PB)Leg Press205kg x 8 reps, 410kg x 8...

FridayHell of a session and I'm not done yet. @PowerHouse with Ken (equaled his lifetime best of 125kg x 1 at age 76).Lat Pulldownsto stack = 1 stacker plate x 18 platesClose Grip Bench Pressto 175 x...

ThursdayToday was as B-R-U-T-A-L as I knew it would be. @ PowerhouseHammer DB Curlsto 90kg x 11 repss/sSkull Crushersto 91.5kg x 6 repsTPD on MA Machinestack x 20 repsBwt: 334lbs (back to all time...

MondayHatfield Squatbasr x 87 reps, 100kg x 8 reps, 180kg x 8 reps, 260kg x 4 repsLeg Press205kg x 8 reps, 410kg x 8 reps, 680kg (easy) x 8 repsLying Leg Curls4p x 8 reps, 9p x 6 repsLeg...

FridayOne week in to the bulk/sus and deca cycle and today was... well see for yourself. My stomach was doing it's 'you strain with heavy weights have some of this' today. I was feeling it every step...

Thursday@ Powerhouse. Brutal workoutDumbbell Hammer Curlsto 90kg/1988lb dumbbell x 10 repsEZ Bar Skull Crushersto 91.5kg x 5 heavy loose repsTPD on MA machinestack x 20 repsBwt: 329lbs

TuesdayMuch faffing about and, for whatever reason (the cycle or food or talking about my deceased brothers 'estate'?) it took me AGES to get to sleep. Like 1am. Yet...Seated PressThose following all...

Monday@ my gym. With Kirk D. The power program starts today - it was easyLever Squatto 280kg x 6 reps (300kg there)Iso Lever Leg Pressto 140kg x 8 repsLying Leg Curlsto 9p x 5 reps (only heavy...

ThursdayHard, heavy and hanging on for one more day on the diet... oofHammer Dumbbell Curlsper hand 10kg/22lbs x 12 reps, 30kg/66lbs x 12 reps, 60kg/132lbs x 12 reps, 90kg/198lbs x 8 repsSkull...

TuesdayBusy kinda morning plus hard after a killer leg workout yesterday. @ my gymSeated PressFelt good (shoulders loads better at the mo) so...to 90kg/198lbs x 4 reps (more to come)Saxon BarGonna...

Friday@ Powerhouse doing bench with KenClose Grip Bench Pressto 165kg/363lbs x 2 x 1 and 1 x 2 reps (might stay at this weight for another week)Saxon BarThis is the new bar which has barely been...

ThursdayHeavy arm day @ PowerhouseHammer DB Curls10kg w/up 20 reps, 20kg x 12, 40kg x 12, 60kg x 12 and 80kg/176lbs dumbbell x 10 then 15kg x 20 reps pump setSkull Crushersbar x 12 reps, 29kg x 12...

Monday@ my gym with Kird D Hatfield Squatsto 230kg/505lbs x 9 repsLeg Pressto 665kg/1463lbs x 7 reps (right quad lit up)Lying Leg Curlsto 9p x 8 repsLeg Extensionsto stack + 8kg x 8 repsBwt: 327+lbs

Tuesday3106k (teeny bit high)209.14gP (on point)7308 stepsWednesdayGonna push my steps today cos buddies and I are off to a farm to take photos

Monday3028kcals210g PBwt: up a little this morning (Tuesday) keep protein at c200g but watch kcals and carbs7543 stepsPin todayTuesdayDB Side Lateralsto 41.5lbs x 12 @Saxon Barusual warm upsto...

Monday@ my gym with Kirk D. Swallowed a fly or something towards the end and was super close to spewing for the first time ever in a workoutLever Squatsto 265kg x 10 repsIso Lever Leg Pressto 125kg x...

FridayClose Grip Bench PressBack to working maxes. Right elbow tweaking after heavy skull crushers yesterday to 165kg x 1 reps/sIso Low Rowto 100kg x 8 reps (loads more there)Reverse Wrist Curlsto...

Thursday@ Powerhouse Gym (good way to get it done and keep my steps up). Humid dayEnergy levels fine.Hammer DB Curlsto 70kg x 8 repsSkull Crushersto 89kg (PB I think) x 4 reps (photo on Insta)Saxon...

TuesdaySeated BB Pressto 85kg/187lbs x 4repsSaxon Barto 80kg/176lbs x 2 x 3 hands off in between each rep, then 2 x 3 hands on / non stop reps, then 10 non stop reps Bwt: 320lbs on my scale (no hoody)

Monday MacrosP191g, 2335kI thought this would be higher

MondayWalked the spare 1.5kg (plus ruck sack = calves pumped ha ha) Saxon bar to Powerhouse Gym without putting it down once = hot n sweatyPower Squat Machineto 410kg x 12 repsLeg PressNo pad unlike...

Friday morningCoffee at gym. Humid and I felt sluggish (not the food etc as I literally just started lol). Trained with Ken. Slight delay waiting on Shay. Saw Kirk too. I'll be donating my other...

ThursdayArm day @ Powerhouse. 30 mins total. Huffed n puffed. Nice full pumpAlt Dumbbell Curls10kg per x 12 reps, 15kg per x 12 reps, 20kg/44lbs (new weight on this plan) 5 x 8 reps. I work on the...

With gaffer tape lol

TuesdayUsual slow as f**k after a heavy leg day but fine once warmed up. Got a nasty insect bit (from yesterday) irritating my right thighSide LateralsThe jump from 18.5lbs to 41.5lbs is a killer....

MondaySluggish but it got doneHatfield Squatto 230kg (couldn't be a***d making it to 227.5) x 8 repsLeg Pressto 660kg x 6 reps (front quads lit up)Lying Leg Curlsto 8p x 8+1+1+Leg Extensionsto stack...

FridayThat slight tweak in my back was a little better. Took a pain killer and the walk to the gym helped - as did the rows. @ Powerhouse Gym with Ken (back from hols)Close Grip Bench Pressto...

ThursdayLower back stiff on waking. So no top set of Hammer Curls in case it pulled itHammer DB Curlsto 108+lbs x 2 x 10 reps @Skull Crushersto 79kg x 8 ugly repsBwt: 325lbs

TuesdayOn a mission - let's get this done!Seated BB Pressto 82.5kg/181lbs x 6 reps (no touch to pins)Saxon Barbar (12.5kg/26lbs@) x 8 reps, 42.5kg/93.5lbs x 6 reps, 69.25kg/ 152.5lbs (as close as I...

MondayMy gym. No Kirk D. Played around with Saxon Bar duringLever Squatto 265kg 8 repsIso Leg Pressto 125kg x 9 repsLying Leg Curls 9p x 6+1+1+1+1+1 repsLeg Extensionsto stack +7.5kg x 9+2 reps**...

Friday@ Powerhouse Gym. Solo. Chilled with the crew after for a bit. Gym owner posed for me as did his buddy.Close Grip Bench Pressto 140kg x 4, 5 and 6 repss/sAdjustable Thick barto 120kg + set up x...

Thursday@ Powerhouse. Stocked up on tinned salmon for the upcoming 'cut'. Bi/Tri day. Took about 45 mins max and that's only cos I was huffing n puffingAlt Dumbbell CurlOn my light/volume days I...

TuesdayTwo Saxon bars coming LOL. One from MagnaGrip (new and 80mm x 80mm - made to order) and the other via Lewis Graddon (3-inch square = 77mm or so - Sunday)Side Lateralsto 41.5lbs x 10 reps @...

As and when (I have some here) it'll be gw for sure

FridayKen about to go on holiday so no workout with him. No sign or message from Kirk. Ergo I switched to a little volume. Plus a fraction down energy wiseClose Grip Bench Pressto 140kg/308lbs x 1, 3...

ThursdayLight reading of bros coroners report beforeHammer DB Curlsto 96kg x 7 ugly repsSkull Crushersto 79kg x 7 HAF repsBwt: 324lbs

Eatr lean, train had and tren moderate

TuesdaySeated BB Pressto 82.5kg x 5 repsTwo Hand Pinch / Saxon bar workHopefully the actual Saxon bar will be here soon. However, tightening the Euro Pinch up last week made this week a killa...