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Wednesday Cardio Assault bike sprints 10 seconds max effort 1 minute rest X 8

Appreciate you bro

Tuesday Squats High bar heel elevated atg squats 3 x 10-12 @ 125kg Stiff leg deadlifts 2 x 10-12 @ 145kg Leg Press (low & narrow) 3 x 10-12 @ 180kg Lying hamstring curls 3 x 10-12 @ 65kg Single leg hip thrust machine 3 x 10-12 @ 80kg Farmers carries 4 x 30m @ 160kg

core

Yeah bro of course! always ❤️‍🔥

Hey Team! Quick update on the plan moving forward. The original plan was to compete late November, but after chatting with the coach we’ve decided to push it back to around March. The main goal is to have a bit longer off season to focus on hypertrophy to build some quality lean mass, plus...

Friday dead’s Cluster dead’s 3 x (3x12) @ 140kg 90sec rest mini sets 5min big sets Really good session, applied a couple small cues in relations to eye path and grip position which felt really good. V squat 2 x 10-12 @ 100kg 45 degree glute hyper extension 3 x 12-15 @ 15kg Banded leg...

Shins weren’t bad actually but crazy doms and sore feet

Thursday Cardio 4km Run 4 x 3min Muay Thai pads First run in probably 4 years so was a battle and pulled up sore as fuck but good to push the comfort zone

Wednesday Upper Banded bench press 3 x 6 @ 95kg + heavy band Push press 2 x 6 @ 67.5 Lying Cobra lat pulldown 3 x 10-12 @ 72kg Pec fly machine 3 x 10-12 @ 90kg Supinated grip lat pulldown 3 x 10-12 @ 79kg Lying DB skull crushers 3 x 10-12 @ 17.5kg Lying crusafix raise 3 x 12-15 @ 22kg SA...

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...