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What a squat day!! 250kg x 1 ✅ So hit the 230kg last Monday had only been going up 5kg each week prior but really wanted to finish on 240 so went for the 240 and moved very nicely so tossed up for a min and consulted the coach and he told me to go for 250kg. Honestly didn’t have too much...

Bench / Upper Day (Yesterday) Comp Bench Press: 1 x 4 @ 112.5kg, 3 x 12 @ 85 DB Shoulder Press: 1 x 4 @ 35kg / 3 x 10-12 @ 25kg T-Bar Row: 3 x 10-12 @ 70kg/70kg/65kg Lying Crucifix Raise: 3 x 10-12 @ 22.7/22.7/18.7 Neutral Grip Seated Cable Row: 3 x 10-12 @ 90kg (single hand) Incline DB...

Deadlift / Lower Day We are so fucking back!! Haven’t had a good deadlift session in about 6 weeks after a lower back injury. First few missed them completely and last few have just felt unconfident, awkward and had some post lift pain but today moved very nicely, felt good going in and no...

Secondary Upper Day Brought to you by Core Pharma Wide grip pull up’s 3 x 10-15 High Incline DB press 1 x 5 @ 42.5kg 3 x 10-12 @30kg Very happy on the progression of these over the last few weeks feeling strong and stable on them tonight. Focusing on control and depth Machine incline press...

Cheers brother getting there

Cardio / Mobility Day Cardio: • 20-minute swim alternating freestyle, breaststroke, and backstroke • 10-minute walk to cool down This is my third week including a swim session, and I’m really enjoying it. Haven’t swum laps in nearly a decade, but it’s great cardio and the full range of motion...

Squat / lower day week 3 Top set 1 x 230kg 3 x 8 @ 152.5kg Although top set moved pretty quick and solid weight to hit, didn’t feel great in terms of positioning (feet, hips, balance) but can’t complain too much. Will be buying a set of mono attachment arms. Have always used a mono lift since...

My phone wouldn’t let me copy and paste from my opening message for some reason so just SS it

Main Bench / Upper Bench press 1 x 4 @ 110kg 3 x 12 @ 90 DB shoulder Press 1 x 4 @ 35kg 3 x 10-12 @ 25kg 22.5kg 22.5kg Chest supported T-Bar row 3 x 10-12 @ 65 65 60 Lying Crucifix raise 3 x 10-12 @ 18.7 Single arm Cable row 3 x 10-12 79kg Incline seated DB curls 3 x 10-12 @...

Friday Cardio/ Mobility Swam laps for 15min alternating strokes threw in a couple max effort laps to get the heart pumping. Followed by 15 min walk Mobility session. This program was posted to a Rehab thread on another forum specifically for anterior pelvic tilt, which is an issue for...

Yeah bro Kgs sorry i forget this community is international

Deadlift day Week 2 1 x 4 @ 215 3 x 5 @ 175 paused Last weeks deadlift session was a bit ordinary after just losing a bit of confidence/groove after a lower back injury but feel like this week was a big step in the right direction not quite 100% but a lot more confident going in so should be...

10mg every other day was originally planning on 2.5 a day but they come in 10mg capsules so just taking one eod

Similar to trail mix but more of a cereal than a nut mix

Secondary Upper Day Felt really good physically and mentally in the gym tonight feeling a bit fuller with the increase in food plus a good couple nights sleep finally. Wide Grip Pull-Ups: 3 x 6-12 DB High Incline Press: 1 x 5 @ 40kg / 3 x 10-12 @ 27.5. Up 2.5 ea side and an extra rep on top...

Cheers bro and muesli is just oats fruits seeds etc

Thanks legend

Squat day week 2 Top set 225kg x 1 3 x 10 @ 145 sleeved Overshot my rpe a little last week on the 220 so plan was to hit 220 again but last warmup felt nice so added 5kg and I thought it was a much better rep so win win tonight. RDLs 150kg x 6 110kg x 12 Single leg leg press 3 x 10-15 @...