maccaz

Brought d1 for next week forward two days as flying to brothers wedding tomorrow. D2 will be on Tuesday so a few days off but all good. W3d1 squat 180 7x3 Beltless rdl 140 3x8 leg press 4x15 Ham curl 5x12 leg extension 5x12

W19d5 cg bench 85 4x10 db ohp 27.5x10 25 3x10 side raise 5x12 lots of arms rest tomorrow squats early Friday morning. Away for weekend, back to it Tuesday

W19d4 deadlift 195 6x3 goodmorning (bb) 100 3x8 back ext 4x15 leg ext 5x15 ham curl 4x10

W19d3 flatout day; barely ate at work but had very good session Bench 102.5x9 spoto bench 77.5 4x10 dropset 60x15 cable fly 50lb/side 4x12 machine bench 70 4x12 tricep pressdown 100lb 4x15

W19d2 t bar row 50kg 5x10 pulldown 68kg 4x10, 50x10 machine row 50 5x10 straight arm pulldown 110lb 5x12 Lots of incline bench curls, ezbar 21s, ez bar curls

W19d1 early morning squats squat 180 6x3 beltless RDL 120x8 130 2x8 leg press 220 4x15 leg extension 5x15 ham curl 5x12 bench (Just fcking around killing time practicing) 110x1 100 for a few 5s

W18d5 last night close grip bench 82.5 4x10 60x12 db press 25 2x8 20 2x10 side raise 10kg 4x10 lots of arms

w18d4 yesterday fun session, everything feeling good deadlift 195 5x3 good morning 112kg 3x8 leg extension x lots ham curl x lots back extension x lots

W18d3 bench 107.5 5x3 spoto 75 4x10 machine bench 60 4x12 tricep press down 100lb 5x20 cable fly 5x12

w18d2 yesterday pulldown 64kg 4x10 t bar row 40kg 4x10 machine row 45kg 4x10 straight arm pd 100lb 4x12 lots of curls

W18d1 (new block starting today) squat 180 x 10 Pb (amrap) rdl 120 3x8 leg press 160 4x15 leg ext 4x15 ham curl 4x12

Deload day 5 last night close grip bench 70 5x10 side raise 4x10 lots of arms

deload d4 last night deadlift 140 3x5 beltless good morning 60 4x12 leg extension 4x15 ham curl 4x12

Deload d3 bench 90 5x5 incline bench with long pauses 60 4x12 machine bench 60 4x10 flys press downs

W17d5 was a massive arms and shoulders sesh on Friday night. Deload this week d1/2 squat 140 3x5 leg extension 5x15 ham curl 5x12 Pulldown 5x10 machinw row 5x10 straight arm pulldowns 4x15