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    March 26

    FBR W7D3 A
    Squats - 125x3x5
    pendlay row - 80x3x5
    *didn't move up from last session to focus on form
    pull ups - BWx3x10
    bench - 80x3x5
    *same as rows
    tricep pushdown - 20x3x10
    HLR -...
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    1,969
    Views
    99,397

    March 24

    FBR W7D2 B
    Squats - 122.5x3x5
    deadlift - 150x5
    OHP - 60x3,3,2 :(
    seated row - 77x6,5,5
    lat pulldown [wide grip] - 57x3x10
    DB shrugs - 16kgx20,19
    tricep pushdown - 20x10,10,9
    Hanging leg raise...
  • Replies
    1,969
    Views
    99,397

    March 23

    FBR W7D1 A
    Squats - 120x3x5
    Pendlay row - 80x3x5
    pull ups - BWx3x10
    bench press - 80x3x5
    tricep pushdown - 20x10,10,8 superset w/
    Hanging leg raise - BWx15,15,12
    face pulls - 7.5x2x20
    BB...
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    1,969
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    99,397

    March 17 / 19

    FBR W6D2 A
    Squats - 115x3x5
    pendlay row - 77.5x3x5
    pull ups - 5kgx8,6,6
    chin ups - 5kgx2x5
    *pull ups are getting harder!
    OHP - 57.5x3x5
    tricep pushdown - 15kgx3x16 superset w/
    hanging leg...
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    1,969
    Views
    99,397

    March 10 / 12 / 15

    FBR W5D2 B
    Squat - 107.5x3x5
    Deadlift - 145x5
    OHP - 55x3x5
    Seated row - 67x12,11,10
    Lat pulldown - 47x15,14,12 [wide grip]
    DB shrugs - 16kgx20,16
    DB static hold - 26kgx1:00,0:46,0:40
    Tricep...
  • Replies
    1,969
    Views
    99,397

    March 8

    FBR W5D1 A
    Squats - 105x3x5
    pendlay row - 75x3x5
    pull ups - 5kgx10,8,7,5
    Bench - 70x3x5
    tricep pushdown - 15x3x15
    Hanging leg raise - BWx12,12,12,7 supersetted w/
    BB curls - 25kgx10,10,12...
  • Replies
    1,969
    Views
    99,397

    March 6

    FBR W4D3 B
    Squats - 102.5x3x5
    Deadlift - 140x5
    Bench - 67.5x5x5
    seated row - 67x11,11,10
    lat pulldown [wide grip] - 47x15,13,12
    DB shrugs - 14kgx2x20
    DB static holds - 26kgx1:15,0:55 [pretty...
  • Replies
    1,969
    Views
    99,397

    March 3

    FBR W4D2 A
    Squats - 100x3x5
    Pendlay row - 72.5x3x5
    pull ups - 5kgx10,10,5,5
    OHP - 52.5kgx3x5
    tricep pushdown - 15x3x15 [all supersetted from here down]
    BB bicep curl - 25kgx3x10
    HLR - BWx4x10...
  • Replies
    1,969
    Views
    99,397

    March 1st

    FBR W4D1 B
    Squats - 97.5x3x5
    deadlift - 135x5
    bench - 65x5x5
    seated row - 67x11,10,10
    lat pulldown - 47x15,12,12 [wide grip]
    db shrugs - 14kgx20,17
    db static hold - 26kgx1:05,1:02
    tricep...
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    14
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    3,189

    like what brah. i need help with this got into...

    like what brah. i need help with this got into somethin last night didn't wanna start nothin but dno how to calm that sht down :(
  • Replies
    1,969
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    99,397

    Feb 24 / 26

    FBR W3D2 B
    Squats - 92.5x3x5
    Deadlift - 135x5
    OHP - 50x3x5
    seated row - 67x3x10
    lat pulldown - 47x12 (mid-close grip), 12 (wide), 12 (wide)
    stiff-legged deadlift - 60x10
    DB shrugs - 12kgx2x20...
  • Replies
    1,969
    Views
    99,397

    Feb 22

    FBR W3D1 A
    Squats - 90x3x5
    pendlay row - 67.5x3x5
    pull ups - 5kgx8,8,6,6,2 (to 30)
    bench - 60x3x5
    tricep pushdown - 20x4x10
    bb bicep curl - 25kgx13,13,11
    hanging leg raise - BWx10,11,10,10...
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    19
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    1,022

    the way i look at it is, if i consume a variety...

    the way i look at it is, if i consume a variety of fruits / veggies each and every day, in 20 - 30 years time that will have potentially made a significant difference (I'm talking with regard to...
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    1,969
    Views
    99,397

    Jan 19 / 20

    FBR W2D2 A
    Squats - 85x3x5
    Pendlay row - 65x3x5
    pull ups - BWx11,11,8
    incline bench - 57.5x3x5
    tricep pushdown - 15kgx4x12
    bicep curl machine - 23kgx3x15
    hanging leg raise - BWx3x10 ss w/...
  • brb work from home brb 40+ hrs per week and...

    brb work from home
    brb 40+ hrs per week and still manage to lift, write music, maintain friendships / relationship, and party on the weekends


    the trick is to work your fukin ass off at first so...
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    1,969
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    99,397

    Jan 16

    FBR W2D1 B
    Squats - 82.5x3x5
    deadlift - 130x5
    OHP - 45x3x5
    seated row - 67x10,9,8
    close grip pulldown - 47x3x10
    EZ curl shrugs - 20kgx2x16
    tricep pushdown - 15x4x10
    BB bicep curl -...
  • Replies
    1,969
    Views
    99,397

    Jan 14

    FBR W1D3 A
    Squats - 80x3x5
    pendlay - 62.5x3x5
    chin ups - BWx3x10
    incline bench - 55x3x5
    tricep pushdown - 20x3x15
    db curls - 8kgx2x20
    hanging leg raise - BWx12,12,10

    - bah. crummy session...
  • 135x10 with 1rm currently at 176 so about 10lb...

    135x10 with 1rm currently at 176 so about 10lb over BW.

    standing requires more core and lower back stability and thus is considered more of a full body compound movement.

    its legit as fuk, if...
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    1,969
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    99,397

    Jan 12

    FBR W1D2 B @ AT [different gym]
    Squats - 77.5x3x5
    deadlift - 125x1x5
    *excluding warm ups
    incline - 52.5x3x5
    seated row - 63x3x8
    close grip pulldown - 47x8,10,10
    EZ bar shrugs - 15kgx2x20
    DB...
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    13
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    2,311

    sirens of the sea is probably my favourite album...

    sirens of the sea is probably my favourite album ever. not for any one song but just as a whole its consistently so fukkin good.

    seen A&B too many times to count and i can vouch that they aint...
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