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Bench Press (47.5kg) - 8,8,11
Dips (bodyweight only) - 8,8,9
Incline DB Press (24kg) - 15,15,12
DB Flyes (20kg) - 3x15
Crunches - 3x20

Be very careful mate, keep training and stay safe.

What happened again?

I forget...

Well, my squats were horrific. Working at 85% of my 1RM.

Squat (deep) 160lbs for 4 reps (AMRAP), 3 reps, then 2 reps (failed on the third one). I hate squats.

Wow, awesome article, thanks!

I drank a lot when I was a teenager, and I know how to handle my drink. I also forgot to mention I had a king sized kebab at about 01:15 too. Must have weighed at...

I am such an idiot.
I went out drinking on Wednesday night, only the fourth time this year.
In all fairness, I did drink water between every drink, but I still ended up with a massive hangover,...

Neutral Grip Chins - 5,4,3
Seated Row (182lbs) - 3x6
Cable Face Pull (66lbs) - 3x8
Barbell Curls (66lbs) - 3x6

Close Grip Dumbbell Press (97lbs) - 3x10
Squats (143lbs) - 3x6
Seated Heel...

Thanks! I'm not sure, this is the prototype. If it can't it will soon become apparent (when the string snaps in the middle of a set). If that was to happen, I would use either a thicker string, or a...

Sorry guys, but I gotta share this with you. I am making my own wrist roller! We don't have one at my gym, so I decided instead of buying one, I'd make one. It's really easy. You only need a solid...

Ok, so you can buy a wrist roller for 10 or 20 bucks and get a great forearm workout every time you use it, but why spend any money at all when you can make your own at home for almost nothing!?!
...

Press Day - I freakin' love dips!

Bench Press (121lbs) - 6,6,10
Dips (172lbs + 15lbs) - 6,6,6
Flat Dumbbell Press (88lbs) - 10,9,8
Tricep Push Down (55lbs) - 3x10

Bench Press (121lbs) - 6,6,10
Dips (172lbs + 15lbs) - 6,6,6
Flat Dumbbell Press (88lbs) - 10,9,8
Tricep Push Down (55lbs) - 3x10

Back in the gym tomorrow!
Ryan, you are lookin fantastic already!

Micro One, Macro Five.
Deadlifts (182lbs) - 8,8,12
Rackpulls with shrugs (110lbs) - 3x15
Military Press (66lbs) - 15,10,10
Single Lateral Raises (13lbs) - 3x15

I'm taking a week off the gym. It sucks ass, but my two younger brothers (16 and 13), and two younger sisters (10 and 8) have come to stay for the week, and the mrs is working every day. So I'm busy...

Neutral Grip Chins - 5,4,3
Seated Row (154lbs) - 8,8,10
Cable Face Pull (60lbs) - 3x12
Barbell Curls (55lbs) - 2x12

I gotta say, 5lbs each month on lifts would be phenomenal for me. I would go from benching 160lbs now to 210lbs this time next year. I'll ****ing take that!!!!

Umm... you're welcome. :D

I know it's not much, but I'm making progress.

Yeah... why?

This was the first micro of Macrocycle Four.

Let's see how the first micro of Macrocycle Five compares.

Hmm... nice work with the Bench Press? From now on, I'm treating the dips like a core...