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    Monday Evening Legs and Abs Squats 40k x 10...

    Monday Evening Legs and Abs

    Squats
    40k x 10
    60k x 10
    80k x 6/6/6/6/6/6/6/6
    60k x 20

    Everyone likes a squat Vid---final set
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    Is it me or the angle of the camera but it looks...

    Is it me or the angle of the camera but it looks like you dip your right shoulder a fraction, is this what you mean by tightening up your shoulders, but who am I to critique anything you do.
    ...
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    Thanks Andrew, this routine does take a little...

    Thanks Andrew, this routine does take a little longer to work through than I would like Including the cardio nearly 2 hours.
    still a lot of loose skin around the mid section but I guess that is...
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    Sunday Morning Chest/Back Flat Bench...

    Sunday Morning Chest/Back

    Flat Bench (smiths)---Pull-ups BW and Banded
    SUPERSET
    26.5k per side x 10---10
    26.5k per side x 10---5/5
    26.5k per side x 10---5/5
    26.5k per side x 10---5/5
    26.5k...
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    Getting some good definition and vascularity...

    Getting some good definition and vascularity showing now in shoulders and traps as I get leaner, Always wear a vest to train shoulders.
    It does throw me out for a few days but I do enjoy the lighter...
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    1st anniversary and good progress made.

    1st anniversary and good progress made.
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    Catch up time, tricep problems? lets hope that...

    Catch up time, tricep problems? lets hope that comes to nothing. lifting not affected though with some good deadlifting, wont forget chalk again i bet. Keep it up. Steve working hard as always.
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    Was not able to make it to the gym last night ...

    Was not able to make it to the gym last night and working today so will miss out again, so got up early and out for a run along a deserted beach, hardly surprising at 6am. Only a couple of miles ...
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    Thursday Evening Shoulders and Traps Seated...

    Thursday Evening Shoulders and Traps

    Seated OHP (smiths)
    15k per side x 8 x 5
    (45k / 99.2lb total)


    Arnie Press---Upright Rows
    SUPERSET
    7.5k x 15---30k x 10
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    volume squatting sucks, just fancied testing...

    volume squatting sucks, just fancied testing myself with a little extra weight, At least leg press does not leave you breathless.

    Bit late in life to start oly lifting but fun anyway


    ...
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    You may have missed out on the 150s ,but you made...

    You may have missed out on the 150s ,but you made up for it on the volume with the Triset and Pendlays
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    I must be the only person in the world never to...

    I must be the only person in the world never to visit a Nandos but not done you any harm.
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    great work doc, like everyone else looking...

    great work doc, like everyone else looking forward to the pics.
    With the focus youve shown anyone would think you were prepping for a show. Enjoy the holiday
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    nice variety of leg work Ron. Love the vids and...

    nice variety of leg work Ron. Love the vids
    and a good upper day today
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    Wednesday Evening Legs Squats 40k x 10 60k x...

    Wednesday Evening Legs

    Squats
    40k x 10
    60k x 10
    70k x 8/8/8/8/8/8/8/8
    80k x 5
    90k x 3
    100k x fail
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    Usually rep these at 80k freshso happy with 60k...

    Usually rep these at 80k freshso happy with 60k for a finisher, More legs tomorrow




    Monday Evening Chest and Back


    Bench Press(smiths)--Pull-ups
    SUPERSET
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    hit 2814 calories by the end of the day oh Yes

    hit 2814 calories by the end of the day oh Yes
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    well pumped up thats for sure Moose This...

    well pumped up thats for sure Moose


    This weeks calories / [protein in grams]

    Monday ---- 1848 / [187]
    Tuesday ----1958 / [134]
    Wednesday--1595 / [184]
    Thursday----1843 / [193]...
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    Friday Afternoon Arms Widegrip Cable...

    Friday Afternoon Arms

    Widegrip Cable curls--Cable Skulls
    SUPERSET
    40k x 12--40k x 12
    40k x 12--45k x 12
    40k x 12--50k x 12
    40k x 12--50k x 12
    40k x 12--50k x 12
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    Great deadlift session there Dave with some nice...

    Great deadlift session there Dave with some nice variations, then following that up with some quality accessory work get those lats popping

    I think you deserve that PWM
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