Dear diary

[Anthony21]

Always impressed with your volume.

[Filmbuff81]

Always impressed with your volume.

I’m actually reducing a bit haha.

I spent basically 6 months doing bulk and mini cuts to bring up my upper body.

Seems I’m tapped out now and need to start dieting down, so I’m trying to bring things into a more manageable range for fatigue management while I’m adding in cardio.

[Filmbuff81]

Squat (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 3 [Warm-up]
Set 3: 315 lb × 1 [Warm-up]
Set 4: 365 lb × 1 [Warm-up]
Set 5: 405 lb × 1 [Warm-up]
Set 6: 445 lb × 4 @ 7.5
Set 7: 445 lb × 3 @ 7
Set 8: 445 lb × 3 @ 7.5
Set 9: 445 lb × 2 @ 7
Set 10: 445 lb × 2 @ 7.5

2Ct Pause Bench
Set 1: 45 lb × 15 [Warm-up]
Set 2: 135 lb × 5 [Warm-up]
Set 3: 185 lb × 3 [Warm-up]
Set 4: 275 lb × 6 @ 8
Set 5: 275 lb × 4 @ 7
Set 6: 275 lb × 4 @ 7.5
Set 7: 275 lb × 3 @ 7.5
Set 8: 275 lb × 1 @ 6.5

Block Pull
Set 1: 135 lb × 2 [Warm-up]
Set 2: 225 lb × 2 [Warm-up]
Set 3: 315 lb × 1 [Warm-up]
Set 4: 405 lb × 1 [Warm-up]
Set 5: 405 lb × 8 @ 7.5
Set 6: 385 lb × 8 @ 7.5
Set 7: 385 lb × 8 @ 8

Incline Cable Curl
Set 1: 15 lb × 12 [Warm-up]
Set 2: 20 lb × 15
Set 3: 20 lb × 12
Set 4: 20 lb × 10

Notes: Rest pause

Lateral Raise (Machine)
Set 1: 70 lb × 17
Set 2: 70 lb × 12
Set 3: 70 lb × 10

This was a rather long session lol.

Even playing with some low fatigue concepts it took some time to get through.

Apparently 275x6 on 2ct pause bench was a PR.

Was only doing it as an overwarm single but it felt surprisingly easy I just banged it out for my top set.

[Filmbuff81]

1ct Pause Bench Press (Barbell)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 135 lb × 5 [Warm-up]
Set 3: 185 lb × 2 [Warm-up]
Set 4: 225 lb × 1 [Warm-up]
Set 5: 305 lb × 1 @ 7
Set 6: 315 lb × 1 @ 7.5
Set 7: 280 lb × 4 @ 7
Set 8: 280 lb × 4 @ 7.5
Set 9: 280 lb × 3 @ 7
Set 10: 280 lb × 3 @ 7.5
Set 11: 230 lb × 10 @ 7

Pin Squat
Set 1: 365 lb × 4 @ 8
Set 2: 365 lb × 4 @ 8

Notes: Beltless

Chin Up
Set 1: 6 reps @ 8
Set 2: 6 reps @ 8
Set 3: 5 reps @ 8

Reverse Fly (Cable)
Set 1: 30 lb × 20 [Warm-up]
Set 2: 40 lb × 14 @ 8
Set 3: 40 lb × 13 @ 8
Set 4: 40 lb × 12 @ 9.5
Set 5: 30 lb × 13 @ 8.5

This was obviously not the most ideal scenario of training first thing in the morning after a later afternoon workout, but that’s the way it breaks sometimes when you’re a dad lol.

I probably had 325-335 on bench, but was feeling pretty fatigued and I’ll just leave it for a couple weeks.

Probably start implementing my slingshot again too for some overload work. I didn’t have it otherwise I would’ve done some heavier bench work.

Pin squats were surprisingly crisp and easy considering the heavy squat session yesterday and bike cardio I did after.

Shoulder feels good on chin-ups too, so I can at least start doing some heavier vertical pulling again.

[Filmbuff81]

Dragged my butt to the gym and kept it fairly light.

Bench Press (Barbell)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 135 lb × 5 [Warm-up]
Set 3: 185 lb × 2 [Warm-up]
Set 4: 225 lb × 2 [Warm-up]
Set 5: 275 lb × 5 @ 7.5
Set 6: 235 lb × 8 @ 6.5
Set 7: 235 lb × 8 @ 6.5
Set 8: 235 lb × 8 @ 7

Squat (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 315 lb × 2 [Warm-up]
Set 4: 365 lb × 1 [Warm-up]
Set 5: 405 lb × 5 @ 7
Set 6: 355 lb × 8 @ 6.5
Set 7: 355 lb × 8 @ 7

Egyptian Lateral Raise
Set 1: 15 lb × 15 [Warm-up]
Set 2: 20 lb × 12 @ 8
Set 3: 20 lb × 12 @ 8.5
Set 4: 20 lb × 10 @ 9

Incline Cable Curl
Set 1: 10 lb × 10 [Warm-up]
Set 2: 20 lb × 16 @ 8.5
Set 3: 20 lb × 15 @ 9.5
Set 4: 20 lb × 14 @ 10
Set 5: 20 lb × 12 @ 10

Did some chin-ups waiting for a rack too.

[Filmbuff81]

Squat (Barbell)
Set 1: 135 lb × 10 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 315 lb × 2 [Warm-up]
Set 4: 365 lb × 1 [Warm-up]
Set 5: 405 lb × 1 [Warm-up]
Set 6: 450 lb × 4 @ 7
Set 7: 450 lb × 3 @ 7
Set 8: 450 lb × 2 @ 7
Set 9: 450 lb × 2 @ 7
Set 10: 450 lb × 2 @ 7
Set 11: 450 lb × 2 @ 7.5
Set 12: 450 lb × 1 @ 6.5

Notes: Still feeling effects of being sick. Slowly getting my sea legs back.

2Ct Pause Bench
Set 1: 45 lb × 20 [Warm-up]
Set 2: 135 lb × 5 [Warm-up]
Set 3: 185 lb × 2 [Warm-up]
Set 4: 225 lb × 2 [Warm-up]
Set 5: 265 lb × 6 @ 7
Set 6: 265 lb × 6 @ 7.5
Set 7: 265 lb × 5 @ 7.5
Set 8: 265 lb × 4 @ 7
Set 9: 265 lb × 3 @ 7

Block Pull
Set 1: 135 lb × 2 [Warm-up]
Set 2: 225 lb × 2 [Warm-up]
Set 3: 315 lb × 1 [Warm-up]
Set 4: 425 lb × 1 [Warm-up]
Set 5: 425 lb × 8 @ 7
Set 6: 405 lb × 8 @ 6
Set 7: 405 lb × 8 @ 6.5

Seated Leg Curl (Machine)
Set 1: 70 lb × 20 @ 7.5
Set 2: 70 lb × 17 @ 8.5
Set 3: 70 lb × 14 @ 9.5

Did an 11km bike ride yesterday too.

Hoping to get 3-4 rides in a week moving forward and increase to 15-20km a piece probably.

[Filmbuff81]

Transitioning back into a slightly higher volume phase with higher reps for a bit while the diet continues on.

Leverages are changing a bit so need to get used to them.

I’m also increasing the cardio so no need to kill myself recovery wise.


High Bar Squat
Set 1: 135 lb × 10 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 315 lb × 1 [Warm-up]
Set 4: 345 lb × 10 @ 7.5
Set 5: 320 lb × 10 @ 7
Set 6: 320 lb × 10 @ 7
Set 7: 320 lb × 10 @ 7.5
Set 8: 320 lb × 10 @ 8

Low Pin Bench Press
Set 1: 45 lb × 10 [Warm-up]
Set 2: 135 lb × 5 [Warm-up]
Set 3: 185 lb × 3 [Warm-up]
Set 4: 225 lb × 6 @ 7
Set 5: 225 lb × 6 @ 7
Set 6: 225 lb × 6 @ 7.5

Off the chest feels a little weak to me right now, so incorporating pin bench now to work on explosiveness.

I think I milked my standard bench for along time now. Close to 8/9 months?, so gonna be heavy on variations for a while as I work on weak points. To see if we can keep that bench creeping up as I continue my fat loss phase.

Leg Extension (Machine)
Set 1: 100 lb × 17 @ 7.5
Set 2: 100 lb × 16 @ 7.5
Set 3: 100 lb × 16 @ 7.5
Set 4: 100 lb × 15 @ 7.5

Standing Russian Twist
Set 1: 25 lb × 18 @ 7
Set 2: 25 lb × 18 @ 7.5
Set 3: 25 lb × 16 @ 7.5
Set 4: 25 lb × 16 @ 8

Cable Y Raise
Set 1: 15 lb × 20
Set 2: 15 lb × 20
Set 3: 15 lb × 18
Set 4: 10 lb × 10 [Drop Set]

Yesterday was a 13.3km bike ride and today was 12.5ish.

[Filmbuff81]

Low Incline Bench Press
Set 1: 45 lb × 15 [Warm-up]
Set 2: 95 lb × 5 [Warm-up]
Set 3: 135 lb × 3 [Warm-up]
Set 4: 185 lb × 10 @ 6.5
Set 5: 185 lb × 10 @ 7
Set 6: 185 lb × 10 @ 7

Parallel Pulldown
Set 1: 100 lb × 10 [Warm-up]
Set 2: 120 lb × 18 @ 7
Set 3: 120 lb × 17 @ 7
Set 4: 120 lb × 15 @ 7

Lateral Raise (Cable)
Set 1: 7.5 lb × 25 [Warm-up]
Set 2: 10 lb × 20 @ 6.5
Set 3: 10 lb × 20 @ 7
Set 4: 10 lb × 20 @ 7

Notes: Behind the back

Chest Dip
Set 1: 20 reps @ 7
Set 2: 16 reps @ 7
Set 3: 15 reps @ 7

Hammer Curl (Dumbbell)
Set 1: 25 lb × 20 @ 7
Set 2: 25 lb × 18 @ 8
Set 3: 25 lb × 15 @ 9

Solid day, got a good pump.

[Anthony21]

Bruh you need to eat more!

[Filmbuff81]

Bruh you need to eat more!

Lol is this in relation to that stupid bench thread?

[Filmbuff81]

Paused Deadlift
Set 1: 135 lb × 5 [Warm-up]
Set 2: 225 lb × 3 [Warm-up]
Set 3: 315 lb × 6 @ 7
Set 4: 285 lb × 6 @ 6.5
Set 5: 285 lb × 6 @ 7
Set 6: 285 lb × 6 @ 7.5

Workout Notes: Paused just below knee for 2-3 seconds
Top set beltless strapless
Down sets beltless with straps

Bulgarian Split Squat
Set 1: 0 lb × 8 [Warm-up]
Set 2: 35 lb × 12 @ 6.5
Set 3: 35 lb × 12 @ 6.5
Set 4: 35 lb × 12 @ 7

Seated Leg Curl (Machine)
Set 1: 85 lb × 20 @ 7
Set 2: 85 lb × 18 @ 7
Set 3: 85 lb × 18 @ 7.5
Set 4: 85 lb × 18 @ 8

Ab Wheel
Set 1: 17 reps @ 7
Set 2: 16 reps @ 7
Set 3: 16 reps @ 7.5

Still can’t shake this chest cold. Coughing up green again.

[Anthony21]

Lol is this in relation to that stupid bench thread?

Yes, lol.

[Filmbuff81]

Yes, lol.

Lol fffffffuuuuuccccccckkkkkkkkk

[Filmbuff81]

Chill day since I’m still feeling pretty sick.

But wanted to do something.

So just did a couple of big lifts then chopped out my accessory work.

Spoto Press
265 3x5

Felt very easy

Paused High Bar Squat

325 4x6

Also very easy

Lifts were surprisingly strong considering how ****ty I felt so I’ll take it.

[Anthony21]

Wish I can feel like sh!t and still hit those numbers haha.

[CW47]

Wish I could hit those numbers when I'm feeling like a million bucks, lol.

Kudos for just getting workouts in. It's not easy to get up the motivation to even start when you're not feeling good.

[Filmbuff81]

Haha thanks guys.

These workouts are causing a lot of disruption these days.

Almost making me wanna just bro out again for a while lol.

[Filmbuff81]

Did some fuk around workouts for a couple days then took a few days off to visit my parents.

Todays workout order is a bit weird but gym was busy so made it work.

Trying to balance strength + hypertrophy work is getting tough on this diet and with the time I have.

So gonna play with doing just enough strength work to see if I can maintain or progress slightly while dedicating more time to bodybuilding work.

We will see how bored I get before I switch things up lol.

Bench Press (Barbell)
Set 1: 45 lb × 25 [Warm-up]
Set 2: 135 lb × 5 [Warm-up]
Set 3: 185 lb × 3 [Warm-up]
Set 4: 225 lb × 1 [Warm-up]
Set 5: 275 lb × 1 [Warm-up]
Set 6: 315 lb × 1 @ 7 [Warm-up]
Set 7: 255 lb × 8 @ 7
Set 8: 255 lb × 7 @ 7
Set 9: 255 lb × 6 @ 7

Chest Dip
Set 1: 10 reps [Warm-up]
Set 2: +50 lb × 12 @ 7.5
Set 3: +50 lb × 10 @ 7.5

Incline Press Flye
Set 1: 20 lb × 20 [Warm-up]
Set 2: 35 lb × 15 @ 7
Set 3: 35 lb × 14 @ 7
Set 4: 35 lb × 14 @ 7.5

Upright Row (Barbell)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 65 lb × 15 @ 7
Set 3: 65 lb × 15 @ 7.5
Set 4: 65 lb × 14 @ 7

Lateral Raise (Machine)
Set 1: 25 lb × 15 [Warm-up]
Set 2: 40 lb × 21 @ 7.5
Set 3: 70 lb × 18 @ 8

Single Handle Tricep Pushdown
Set 1: 40 lb × 15 [Warm-up]
Set 2: 60 lb × 12 @ 7
Set 3: 60 lb × 10 @ 7.5

Seated Shrug
Set 1: 80 lb × 16 @ 7
Set 2: 80 lb × 15 @ 7
Set 3: 80 lb × 15 @ 7.5

[Filmbuff81]

Chin Up
Set 1: 10 reps [Warm-up]
Set 2: 5 reps [Warm-up]
Set 3: 8 reps @ 7
Set 4: 7 reps @ 7
Set 5: 7 reps @ 7.5

Warmup sets assistance used

Bent Over Row (Barbell)
Set 1: 135 lb × 10 [Warm-up]
Set 2: 185 lb × 10 @ 7
Set 3: 185 lb × 10 @ 7.5

Hammer Curl (Dumbbell)
Set 1: 30 lb × 15 @ 7.5
Set 2: 30 lb × 15 @ 7.5
Set 3: 30 lb × 15 @ 8

Notes: Myo reps to match reps on sets 2/3

Preacher Curl (Dumbbell)
Set 1: 20 lb × 15 @ 7.5
Set 2: 20 lb × 13 @ 7.5
Set 3: 20 lb × 10 @ 8

Seated Overhead Press (Dumbbell)
Set 1: 30 lb × 8 [Warm-up]
Set 2: 50 lb × 3 [Warm-up]
Set 3: 75 lb × 10 @ 7
Set 4: 75 lb × 9 @ 7
Set 5: 75 lb × 8 @ 7

Top Hold Lateral Raise
Set 1: 15 lb × 15 @ 7.5
Set 2: 15 lb × 15 @ 8
Set 3: 15 lb × 15 @ 8.5

Notes: Myo rep match set 1

Standing Db Wrist Curl
Set 1: 20 lb × 21
Set 2: 20 lb × 20
Set 3: 20 lb × 20

Decent day. Got squats and some deficit deadlifts on deck tomorrow.

[Filmbuff81]

Squat (Barbell)
Set 1: 135 lb × 10 [Warm-up]
Set 2: 225 lb × 3 [Warm-up]
Set 3: 315 lb × 1 [Warm-up]
Set 4: 365 lb × 1 [Warm-up]
Set 5: 405 lb × 3 @ 7
Set 6: 365 lb × 6 @ 6
Set 7: 365 lb × 5 @ 6

Leg Extension (Machine)
Set 1: 105 lb × 20 [Warm-up]
Set 2: 120 lb × 12 [Warm-up]
Set 3: 130 lb × 8 @ 7.5

Bench Press (Barbell)
Set 1: 45 lb × 25 [Warm-up]
Set 2: 135 lb × 5 [Warm-up]
Set 3: 185 lb × 2 [Warm-up]
Set 4: 225 lb × 1 [Warm-up]
Set 5: 275 lb × 3 @ 7
Set 6: 255 lb × 5 @ 7
Set 7: 255 lb × 4 @ 7

Chest Press (Machine)
Set 1: 90 lb × 10 [Warm-up]
Set 2: 140 lb × 12 @ 7

Incline Cable Curl
Set 1: 10 lb × 10 [Warm-up]
Set 2: 30 lb × 12 @ 7
Set 3: 30 lb × 12 @ 7.5
Set 4: 30 lb × 12 @ 7.5
Set 5: 30 lb × 12 @ 8

Decent day. Feeling dead from lack of sleep, so lowing stress day.

Things definitely felt heavier than usual.

Once I hit sub 210 I’ll probably do a proper diet break instead of just refeeds. Currently 214-16 depending on water retention.

[Filmbuff81]

Pretty solid today today.

Things felt a little more in sync although my hips shot up a tiny bit quick on deadlifts today. Not the end of the work though, they were generally in the same spot as usual when breaking the floor.

Generally I’m just using straps these days with my tendinitis flaring up.

My hook grip is on par with straps for singles, so I’m not losing much.

But with the injuries to my left hand the last handful of years I try to limit the stress on it


Deadlift (Barbell)
Set 1: 135 lb × 5 [Warm-up]
Set 2: 225 lb × 3 [Warm-up]
Set 3: 315 lb × 1 [Warm-up]
Set 4: 405 lb × 1 [Warm-up]
Set 5: 425 lb × 1 [Warm-up]
Set 6: 455 lb × 1 @ 5.5
Set 7: 405 lb × 6 @ 6

Playing with lower RPE higher loads on squats/bench/deadlifts to help with fatigue. They felt pretty snappy today.

Seated Leg Curl (Machine)
Set 1: 70 lb × 20 [Warm-up]
Set 2: 110 lb × 9 @ 7
Set 3: 90 lb × 13 @ 7.5

Bench Press - Close Grip (Barbell)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 135 lb × 5 [Warm-up]
Set 3: 185 lb × 1 [Warm-up]
Set 4: 225 lb × 1 [Warm-up]
Set 5: 275 lb × 1 @ 6
Set 6: 235 lb × 8 @ 7
Set 7: 235 lb × 7 @ 7

Standing Back Unilateral Hammer Strength Row
Set 1: 45 lb × 10 [Warm-up]
Set 2: 90 lb × 6 [Warm-up]
Set 3: 135 lb × 11 @ 7.5
Set 4: 135 lb × 10 @ 7.5
Set 5: 135 lb × 9 @ 7.5
Set 6: 135 lb × 8 @ 7.5

Seated Overhead Press (Dumbbell)
Set 1: 50 lb × 7 [Warm-up]
Set 2: 65 lb × 11 @ 7
Set 3: 65 lb × 10 @ 7
Set 4: 65 lb × 8 @ 7
Set 5: 65 lb × 7 @ 7

Here’s the top single of deadlifts. Enjoy my glorious farmers tan I’m trying to get rid of.

[Anthony21]

That top single for your deadlift was money! Your hips shooting up was minimal. It may be able to be seen more at a heavier load but it looked good to me on that pull.

You're also looking thick, solid, and tight.

[Filmbuff81]

Time is a luxury right now so I’ve been hitting some lower volume higher intensity sessions to make each session I can get in worthwhile.

My last couple workouts.

High Incline Dumbbell Press
Set 1: 50 lb × 10 [Warm-up]
Set 2: 65 lb × 3 [Warm-up]
Set 3: 100 lb × 8 @ 9.5
Set 4: 90 lb × 10 @ 9.5

Reverse Fly (Machine)
Set 1: 45 lb × 10 [Warm-up]
Set 2: 75 lb × 10 [Warm-up]
Set 3: 150 lb × 15 @ 9.5
Set 4: 150 lb × 12 @ 9.5
Set 5: 150 lb × 4 @ 10 [Drop Set]
Set 6: 150 lb × 3 @ 10 [Drop Set]

Notes: Drops = rest pause

Atlantis Standing Lateral Machine
Set 1: 45 lb × 15 [Warm-up]
Set 2: 90 lb × 14 @ 10
Set 3: 90 lb × 12 @ 10
Set 4: 90 lb × 4 @ 10 [Drop Set]
Set 5: 90 lb × 2 @ 10 [Drop Set]

Notes: Rest pause

Bicep Curl (Dumbbell)
Set 1: 20 lb × 10 [Warm-up]
Set 2: 25 lb × 10 [Warm-up]
Set 3: 30 lb × 15 @ 9.5
Set 4: 30 lb × 12 @ 10

Preacher Curl (Machine)
Set 1: 35 lb × 15 @ 10
Set 2: 35 lb × 11 @ 10
Set 3: 35 lb × 4 [Drop Set]
Set 4: 35 lb × 3 [Drop Set]

Notes: Rest pause drops

Chest Dip
Set 1: 12 reps [Warm-up]
Set 2: +55 lb × 15 @ 9
Set 3: +55 lb × 10 @ 9.5

Machine Skullcrusher
Set 1: 50 lb × 16 @ 10
Set 2: 50 lb × 12 @ 10
Set 3: 50 lb × 4 [Drop Set]
Set 4: 50 lb × 3 [Drop Set]

Deadlift (Barbell)
Set 1: 135 lb × 10 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 315 lb × 1 [Warm-up]
Set 4: 405 lb × 1 [Warm-up]
Set 5: 475 lb × 1 @ 7
Set 6: 425 lb × 5 @ 7.5

Romanian Deadlift (Barbell)
Set 1: 365 lb × 8 @ 8.5
Set 2: 315 lb × 10 @ 9

Lying Leg Curl (Machine)
Set 1: 45 lb × 10 [Warm-up]
Set 2: 105 lb × 10 @ 9.5
Set 3: 90 lb × 10 @ 9.5

Leg Extension (Machine)
Set 1: 45 lb × 10 [Warm-up]
Set 2: 135 lb × 4 [Warm-up]
Set 3: 165 lb × 13 @ 9.5
Set 4: 150 lb × 15 @ 10

Pendulum Squat
Set 1: 45 lb × 4 [Warm-up]
Set 2: 90 lb × 3 [Warm-up]
Set 3: 135 lb × 1 [Warm-up]
Set 4: 180 lb × 8 @ 9
Set 5: 160 lb × 10 @ 10

No clue the machine weight, so just counting plates.

Standing Calf Raise (Machine)
Set 1: 160 lb × 30 Rep giant set

I had been getting some niggling knee and hip pain in my left knee.

Usually a sign to swap exercises, so hitting up hacks and pendulum squats it seems to feel better.

It could be from all the driving for work too. When that increases I tend to get some issues creep into my left side. The QL muscle was flaring up too.

I might play with squats again next week and I’d the knee feels fine I’ll maybe swap it back in.

[Filmbuff81]

Push

Incline Bench Press

265×4 , 235×8

this was a dumb dumb sleepy dad move. I meant to load 245 but wasn’t paying attention and tossed an extra 10 on either side.

at least I know why it was tougher than I expected after 225 moved easy.

because of that I just did 235×8 and called it there.

Iso lateral hammer strength shoulder press

250×11,9

i got a few extra reps than I expected so I kept the load the same for my 2nd set.

Hammer Strength Incline Press

250×9, 200×11

Single Arm Cable Press Around

40×10/8/6

cluster set. I’ve been playing with this movement for a few weeks and it’s pretty enjoyable. I definitely feel a big contraction.

I’m not sure how much benefit it is, but I’ll give it a little longer. My concern is mainly regarding long term loading, but placing it later as a finisher is a solid option to keep res higher and weight lower.

BW Dips

13/8/6 cluster set

Incline Cable Fly

50×17,14,12

Seated Lateral Raise Machine

85×10, 50×15, 25×12 dropset

Behind the back lateral raise

20×14/8/6 cluster set

Tricep Rope Pushdown

30×18,16,10 3 point mechanical dropset

Single arm overhead cable extension

10×15,14,11

[RapidFail]

Hey mate, haven't heard from you in a while - how's things?

[Filmbuff81]

Hey mate, haven't heard from you in a while - how's things?

Oh wow it has been a while lol.

Got lazy posting since summer finally hit so we’ve been at the beach a lot and work has been busy, so I haven’t been online much.

I’ll swing by logs soon to see how you’re all doing.