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Sun, 16 Mar

Quads + Hams

Smith Box squat, 8x 100, 6x 120, 4, 4x 140
Smith front squat, 12x 60, 7x 80
Leg press, 4x 12= 6 pps
Single LP, 3x 15= 1pps
Leg ext, 15x 40, 50, 10x 60

Sat, 15 Mar

Shoulders + Traps + Light bench day

Bench press, 2x 8= 77.5
Behind neck smith, 10x 60, 8x 80
DB press, 12x 25, 27.5, 10x 25
DB Shrug, 20x 22.5, 3x 12= 35
Cable upright row, 12x...

Fri, 14 Mar

Back & Biceps

Pullups (BW approx 91-93kg), 10+ 3, 8+ 3
Plate loaded hammer row, 12x 40, 60, 9.5x 80
BB Row, 12x 60, 70, 70
8 sets of hypertrophy

12 sets Bi

Thur, 13 Mar

Chest & Triceps @ Area Gym

Bench press, 1x 110, 5x 3 @ 100
DB incline, 6x 45, 8x 42.5, 7x 40
Dips, 3x 12 @ BW
Vertical Fly, 3x 12
Pushups, 20, 16 @ BW
Horizontal Fly, 10, 10

Been out of action before this log even kicked off. Apologies.

Logging continues from tomorrow, the last 3-4 months I have made solid progress with no set backs.

Weight is down to 90-91kg...

UPPER BODY @ Enf

[Weight in KG]


5 mins cross trainer

Bench press 7x 100, 9x 90, 8x 90, 9x 80

Felt pretty good, 3 weeks post surgery and my form felt solid, chest was getting a good...

In the gym Recovery session @ Abdominals @ Enf

5 mins on stationary - light

10 mins on cross trainer - light

25-30 mins of foam rolling, stretching and band work


3 sets of leg raises

Hey bro,

Story of my life lol.. If I can offer one piece of advice, go with an reputable and experienced surgeon, chest crater deformity is becoming more and more common these days, which is a...

WHEELS @ Enf

[Weight in KG]


5 mins cross trainer with some foam rolling.

Deadlift 3x3 140

Idea is to start at 80%, add a set each session until I hit 6 in total, from there drop back to...

Cheers for joining the grind guys. Hope you's enjoy.

Got to make do with what you have bro! Forget about the gyno until the time for surgery comes, it will come. Until then, focus on other aspects of the gym, slim down, train for a power lifting comp,...

It's been 3 years now, I wore a bandage/ vest over my chest for 5-6 weeks and was on sedentary duties for the entire time.. Fully recovered now, does not impact me in anyway as far as training goes....

I'm going to make this short and sweet... (Lost my entire wall of text, through stupidly refreshing and going back!)

It's been a long time since I have logged, as per previous line fail. :D
...

Guys, I keep getting an error msg when trying to search this thread.. Were do you buy 1/2 carb pasta from, was it woolies or coles and what's the name... (not talking about the 6 & 12 cal variety)
...

keeps taking me to the 14 hours 22 minutes etc till coverage starts? even when I go to replays? Am i doing something wrong?

no more then 1 day old

Sun, 23

Shoulders, Traps & Abdominals


Plate loaded shoulder press, 10x 10s, 10x 20, 30, 9x 40

Machine press (not thin handle), 12x 75, 100, 100

Machine lateral (rollers), 15x 45, 55,...

Sat, 22

Rest day,

Went out and had 16 drinks all with sf coke.. Diet was fine..

^^ First time i been drunk in 4 years, so id say it was deserved. Il be keeping it to a once a month thing.

Fri, 21

Back & Biceps

Deadlifts, 8x 100, 130, 4x 160

Lat pulldown, 10x 40, 55, 65, 8x 70, 7x 70
^ Good reps

Power row (Dead the weight > row), 8x 40, 60, 70, 80

Thurs, 20

Chest & Triceps

Incline DB, 6x 35, 8, 8, 5x 42.5

Machine press (think handles), 3x 8 with 80

Machine Incline, 4x 10 with 50