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Morning!
From the uk, hope everyone is ok!
My friend and I have created a new brand based on motivation, inspiration and tips for success in both life, fitness and finances.

Please like and...

Morning!
From the uk, hope everyone is ok!
My friend and I have created a new brand based on motivation, inspiration and tips for success in both life, fitness and finances.

Please like and...

Shoulders and traps

8x3 super set
BTN press 55kgx5 57.5x3
Upright row DB 26kg

4x12 super set
BTN Press 47.5
Upright row 16kg

Legs
8x3 super set
Back squat 100x4 105x1 110x1 115x2
Split lunge 30kg

4x12 Superset
Oh squat 60kg
Split lunge 18kg

8x12

Chest
8x3 Super Set
Bench flat 100kg
Flies 28kg

4x12 Super Set
Bench flat 70kg
Flies 18kg

8x12

Had a few days off with the girl friend so didn't train till this morning.
After eating so much rubbish today's session was soo hard.

8x3 super set
Bent over row 105kg
Seated matching row 55kg...

I didn't have time to post my session yesterday so here is yesterday's and today!

Legs
8x3
Squats 90kg
Split squat 30kg db

4x12
Over head squat 50
Split squat db 18kg

03/02/16
Chest and triceps

I mixed it up as for the last few months I have trained flat bench for strength so today I started with incline

8x3 superset
Incline bench 85kg
Incline flies 28kg...

Forgot to post yesterday.
So yesterday was Back and Biceps

8x3 superset
SA DB row 60kg
Seated row 55kg

4x12 super set
SA DB Row 46kg
Seated row 45kg

So today was shoulders and trapz
I was back home seeing family before I go on tour with the RAF, for 4 months.

So I decided to hit up my home gym the Fitness Mill, and trained with my friends...

Thanks mate, it's a relief if anything it's on 100kg 220lbs, which is little to nothing but need to strengthen that knee up before I go back to hitting around my old Pb 180kg 396lbs?

Bulgarian...

Please feel free to critique my programming, or ask questions!

Day IV Legs
8x3 super set
100kg Squat
30kg Bulgarian Split Squat

4x12 super set
OH Squat 50kg
Bulgarian Split Squat 14kg

Day II "The Framing"
Chest

All exercises super setted

DB Chest Press 44kg
Chest Flies 26kg. 8x3


DB Chest Press 30 kg

Day II Back & Bi's
Bent Over Row 100kg
Seated row 50kg each arm 8x3 super setted

Bent over row 90kg
Seated row 40kg. 4x12 super setted

Single arm Row 30kg
Lat row machine (plated) 40 kg...

So it was super intense total.
My session went like

Shrug 180kg
DB press 32kg superset 8x3

Shrug 160kg
Db press 22kg super set 4x12

Arnold Press 16kg

About to start my phase II of VVT

Based on the same set of super sets but a rep scheme like
Exercise 1/2 8x3
Exercise1/2 3x15
3/4 8x12
5/6 8x12

L


It is a hell of a lot of volume but I move between 10-20kg less than my 1rm.

But you move the heavy shizzle at the start in the 5x5 super set.
The rest is just to tear the fook out of...

Sorry it isn't laid out smartly, but I'm posting it to give you guys an idea.
Please give me your criticism.


Basically I thought this up thinking why can't people mix programs together then I...

Yes I am mate was doing lunges and extensions and hammy curls I will post my workouts tomorrow.
And I was back squatting this week :) woop woop