New cycle

[Ifonly]

Legs
5x20 @BW half squat warm up
4x12 @BW full squat warmup

Squat
1x8@60kg
1x8@90kg
1x5@110kg
1x3@120kg
1x2@130kg PR
1x5@110kg

F Squat
1x5@60kg
1x5@70kg
1x5@70kg
1x5@80kg
1x5@85kg PR

D.L
1x5@60kg
1x5@110kg
1x5@140kg
1x1@140kg

Back had had enuff by this point. Was happy with PR's, so all good.

Decline situps
1x20@BW
3x10@10kg
1x15@BW

 

[zedhed]

Cool.

Pull day.

Thought I done pretty well! Felt fuckin strong. Lovin the tren. Shame it's ending soon. Anyway proviron should arrive soon. So I'll giv that a whirl!! Haha.

Neutral wide chin
4x8@BW WU

BO row parallel with floor
1x5@55kg
1x5@60kg
1x5@65kg
2x5@70kg

Wide chin palms forward
2x8@bw
2x5@10kg
1x10@BW

1arm row
3x8@49kg each arm

BB Shrugs in front
1x8@170kg
2x10@170kg
Tried behind again but no luck!! Fuckin arse gets in the way feels awkward and just pisses me off. Hahaha.
Done another two at:
2x12@110kg
ITs ok to kind of arch your back to get your butt out of the way bro. I say keep doing them. YOu dont have to like it just do it. The results are very worth it bro.

Wide cable row SS laterals
3xfailure@30kg. 3x10@9kgeach arm

Alternate dumbell curls
2x6@16kg each arm
1x6@18kg each arm
Didn't have much rest between DB sets as dinner was ready.

Nice workout killa!

 

[Ifonly]

Push

Gironda dips
5x10@BW

Incline flyes
4x10@16kg each arm

CGP
4x10@70kg

Shoulder DB press palms inwards
2x10@18kg
2x10@20kg

Skullcrushers
1x20@25kg
1x16@25kg
2x10@30kg

 

[Ifonly]

Pull.

Neutral wide chin WU
3x10@BW

B.O row parallel with floor
5x5@70kg

Wide chin palms forward
1x10@BW
1x6@10kg
1x5@10kg
1x4@10kg
1x8@BW

1arm row
4x6@54kg each arm

Shrugs
Front 1x6@170kg
1x7@170kg
1x10@140kg
1x10@140kg
Behind 1x8@110kg
1x10@110kg

Wide cable row dropset
30kg>20kg
2.5kg increments.

Laterals
2x8@9kg each arm
[email protected] each arm

Hammers
2x8@18kg each arm
2x8@16kg each arm

Decline sit-up
1x20@BW
3x10@10kg
1x20@BW

 

[Ifonly]

Legs

Half squat 4x12@BW WU
Full squat 4x20@BW. WU

Squat
1x8@60kg
1x6@110kg
1x5@120kg
1x1@130kg
1x2@130kg
1x5@110kg

F Squat
3x5@80kg
1x5@85kg
1x5@90kg

D.L
1x8@60kg
1x8@110kg
1x5@140kg
1x8@110kg

 

[Ifonly]

Push

Resistant band pushdowns WU

Gironda dips
2x10@BW
3x10@10kg

Incline flyes
4x10@16kg each arm

Close grip press
2x10@70kg
2x10@75kg

Palms facing DB shoulder press
[email protected] each arm
[email protected] each arm

Skull crusher
1x10@30kg
3x14@25kg

 

[Ifonly]

5th Oct

Legs
Warm up
Half squat 4x12@BW
Squat 4x12@BW

Squat
1x10@70kg
1x8@100kg
1x3@120kg
1x1@120kg

F. Squat
1x8@70kg
1x5@80kg
1x5@90kg
1x5@80kg
1x5@80kg

D.L
1x8@70kg
1x7@110kg
1x3@140kg

Was not feeling this at all!!!!!!!!

 

[Ifonly]

Pull.
WU wide neutral chin
3x10@BW

BO Row
4x5@70kg
1x5@75kg

Wide chin palms forward
1x8@BW
2x5@10kg
1x10@BW
1x8@BW

Wide cable row
Narrow underhand row superset
1x14/14@30kg
1x12/12@30kg
1x12/12@30kg

Shrugs BB
Front 3x8@160kg
Behind 3x10@110kg

Laterals
1x10@9kg each arm
[email protected] each arm
2x10@9kg each arm

EZ curl
3x8@35kg

 

[zedhed]

Dam bro youve been busy. Looking good man!

 

[Ifonly]

Dam bro youve been busy. Looking good man!

Thanks man. Gironde dips are goin well, started doin them weighted now.
Finished my tren few days ago . Think this may have been cause of dry shoulders. Started my proviron, running at 50mg day straight through to pct.
Getting use to behind shrugs now which is good. .
Only prob at mo is slight tendinitis in left elbow. But nothing major.
So all round pretty good. Thanks for stopping in.