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Chest Day:
BB Bench: 60kgx10, 70kgx5, 80kgx3, 85kgx5. Last rep was a grinder, but decent last set.
CGBP: 60kgx10, 65kgx10
Cable Flys: 3 sets of 10
DB Tri Extensions: 12.5kgx10x3
Incline DB...

lawl - weighted indeed
http://whatever.losito.net/images/douglas.jpg

Damn, that's extremely cheap Bots - I"m on that 16.50 a week deal at Goodlife.

Back day:
Pullups: 10, 6 and then 5*, 5, 5 - My phone fell out my pocket mid the second set and a lady tried to give it back to me mid set, so had to stop. All good though.
Pendlays: 70kgx10,...

For squats, I think it helps to do a ton of core work to help your form along (planks, weighted cable crunches, etc) and front squats. I found that it wasn't my quads that were holding my back, but...

Cheers bro. Yeah the good ole safety issue - I'm a forgetful person at the best of times!



Cheers man. I can confirm there is nothing better than heavy pulling!

Love you're work Andy! Sounds like your squat's going through the roof.



Yeah, I saw Satch a couple of years back and the man's still got it. Flawless technique.



I'm with WNB, when you...

Man this feel, I know it! That's when bert stare comes out in full force.

LOL classic. The story that day was that I completely forgot to set the safety pins on and I always have the safety's on. About 5 reps in I looked down and realised and thought "holy crap, better not...

Nice deadlifts bro and those back squats at the end of the session!

Squat Day:
Back Squats: 60kgx10, 80kgx5, 90kgx5, 105kgx3, 115kgx7. First time doing reps at this weight, not too bad. Hoping I can improve on the 1RM on it next week at 120kg
Front Squats: 95kgx6x3...

Pepper your angus bro - erryday is chest day in commercial gyms. I love leg day - ain't nobody ever in the squat rack!

Cheers bro, yeah I saw that on facebook the other day. I saw him in the 90's when I was like 16-17 at HQ (it was called Heaven back in my day!!!) and he was unbelievable, no one was better than vai...

I saw that the other day - As I lay dying are one of my favourite bands to work out for. Tim Lambesis' defense is actually that he had roid rage!!

^You'll get there rhino, takes a while to get used to it. Wasn't aware of zombie squats - you can also do them with straps if you're still getting your wrist used to that angle.

Can't speak more...

https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcRmgq-WnoaoCOQQpOtpIoODzvo0STJSyUBD9idnKkjZqy7GPtge

Rhino, if your wrist are sore from front squats, it's because you're not resting the weights on your delts. Don't hold the weight with your wrists, rest them on the delts. You only need your...

Mixed Day: Had to make up for my lack of being able to go to the gym Sunday with a mixed session today
Deadlifts: 60kgx8, 80kgx5, 100kgx5, 120kgx3, 140kgx3 singles. These felt good today, pulled...

Mirin, especially considering your bw. When will it be my turn!

Fark mirin strength bro - you squatted 505 like it was nothing.