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Solid leg day and massive improvement on the quad nearly fully recovered Heel elevated high bar squats 1 x 12 @ 100kg These are what I tore my quad doing so played it safe with one set and not too heavy. Was pain free and ass to grass, so definitely happy. Stiff leg deadlifts 2 x 10-12 @...

Friday dead’s Absolute torture of a cluster set for yesterday 3 x (3 x 12) @ 130kg So 12rep, 90sec,12reps, 90sec 12 reps 5min Repeat twice more, absolutely brutal Hack squats 2 x 8-10 @ 80kg kept hack squats pretty light and a bit higher than depth due to quad still being recovering but...

Thursday update Muay Thai Warm up 3 x 3min pads 3 x 3min bag

Wednesday update Banded bench press 3 x 6 @ 92.5kg Push press 2 x 6 @ 62.5kg Lying cobra lat pulldown 3 x 10-12 @ 76kg Pec fly machine 3 x 10-12 @ 90 / 90 / 85 Supinated lat pulldown 3 x 10-12 @ 79kg Lying db skull crushers 3 x 10-12 @ 17.5kg Lying Crusafix raise 3 x 10-12 @...

He was a bit unsure himself said really ultrasound only way to know. Recovery going very well though

Saturday update Strong upper day, feels nice to smash out 100 for some solid reps. Sponsored by Core Pharma Bench press 3 x 12 @ 100kg High incline DB press 3 x 10-12 @ 30/27.5/27.5 Row machine 3 x 10-12 @ 120kg Chest supported DB row 3 x 10-12 @ 45/40/40 Incline Db Spider curls 3 x...

Thursday update Banded bench press 3 x 6 @ 90kg Work gym was pretty limited for bands so used a pretty thick one which made this pretty brutal. Love banded bench press though, the battle all the way to the top makes it interesting Push press 2 x 6 @ 60kg Lying cobra lat pulldown 3 x 10-12 @...

I’ll have to get an order in, I had about half a vial of glow left and I dumped the whole thing soon as I got home haha.

Hey team! Had a bit of a frustrating week and a half. Came down with the flu at the end of the week before last, which knocked me out for a few days. Bounced back pretty well though just moved into a deload week. Still pushed the weights hard, just with reduced volume. Fresh program this week...

Tuesday update Muay Thai pad work Did some 1 on 1 pads with a lad from work who fights. Only did 4 x 3min rounds but was well and truly enough haha. Good to get some 1 on 1 work rather than the group sessions. Finished up with some back extensions

Monday update Was hoping for a big front squat single today but didn’t have it, weight just felt very heavy tight from the get go. Didn’t make it out the whole with 145kg, back was a bit stiff today and also possibly due to being a bit underfed during the cyclone too but still felt really...

Sunday update Feeling very strong on bench today, good day Tempo bench press 3 x 2 @ 122.5/130/122.5 Low incline DB press 2 x 4-6 @ 42.5/40 1 x 15 rest pause @ 35kg Incline cable lat pull overs 2 x 4-6 @ 90.8kg CS DB lateral Rase 3 x 4-8 @ 22.5kg Incline Cable Skull crushers 2 x 4-8 @...

Saturday update Back to normality this weekend after some wild weather, fortunately didn’t last too long. Grateful to be back in the gym Sponsored by Core Pharma Wide Grip pull ups 6 x 1rir Wide grip BB bent over rows 2 x 6-10 @ 100kg 1 x 20 rest pause @ 80kg Rear delt fly machine 2...

Yeah and wind, like a tornado kinda

Bit of a different update today Towns been hit by a cyclone so currently confined to our rooms, powers currently out, give us these fucking dreadful food packs so hungry as well. Gyms been closed for 2 days too. Not ideal haha

Nah so legs up on the bench and then hands on kettle bells for extra depth. Deficit just refers to the legs on bench tho.

Wednesday update Great day in the gym feeling strong Sponsored by Core Pharma DB shoulder press 2 x 4-8 @ 32.5 (9,7) 1 x 15 rest pause 27.5 High incline smith machine press 2 x 4-8 @ 80kg (6,5) Incline Cable flys 2 x 4-8 @ 32kg 1 x 15 rest pause @ 22.5 CS DB rear delt flys 2 x 6-10 @...

Yeah I think I have to at least once !

Tuesday Update Had a great sleep Monday night so pulled up pretty good despite the big leg day. Food was good also. Headed into Muay Thai for a session. Was some brutal cardio as usual, really enjoying it though. Know it’s not gonna excel massively at just a day or two a week but should...

Cheers brother