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  1. #31
    Registered User tommy4life's Avatar
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    Good luck mate
    F5 is great, stick to it
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  2. #32
    Registered User brit-iron's Avatar
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    brit-iron is just really nice. (+1000) brit-iron is just really nice. (+1000) brit-iron is just really nice. (+1000) brit-iron is just really nice. (+1000) brit-iron is just really nice. (+1000) brit-iron is just really nice. (+1000) brit-iron is just really nice. (+1000) brit-iron is just really nice. (+1000) brit-iron is just really nice. (+1000) brit-iron is just really nice. (+1000) brit-iron is just really nice. (+1000)
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    How's it going mate?
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  3. #33
    Registered User safcpaul's Avatar
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    Originally Posted by brit-iron View Post
    How's it going mate?
    Literally just finished today's workout. Feeling good, lifts going up. Happy with the progress. Been alternating front squats and rdls for my legs. Tweaked the routine and listening to my body more
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  4. #34
    Registered User safcpaul's Avatar
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    safcpaul is online now
    Today's workout
    Bench press 1x5 @ 142lbs, 1x5 @ 146lbs, 1x4 @ 152lbs
    Pendlay rows 2x4 @ 172lbs, 1x3 @ 172lbs
    Front squats 2x5 @ 156lbs
    Calf raises 2x20 @ 200lbs
    Dumbbell curls 2x8 @ 30lbs
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  5. #35
    Registered User brit-iron's Avatar
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    brit-iron is just really nice. (+1000) brit-iron is just really nice. (+1000) brit-iron is just really nice. (+1000) brit-iron is just really nice. (+1000) brit-iron is just really nice. (+1000) brit-iron is just really nice. (+1000) brit-iron is just really nice. (+1000) brit-iron is just really nice. (+1000) brit-iron is just really nice. (+1000) brit-iron is just really nice. (+1000) brit-iron is just really nice. (+1000)
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    Originally Posted by safcpaul View Post
    Literally just finished today's workout. Feeling good, lifts going up. Happy with the progress. Been alternating front squats and rdls for my legs. Tweaked the routine and listening to my body more
    Great job mate! Sounds like you bounced back well after the flu. Always a good thing knowing when to tweak the workouts and back off. I think it keeps things more interesting and moving forward.
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  6. #36
    Registered User safcpaul's Avatar
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    safcpaul is online now
    Today's workout
    Overhead press 2x5 @ 112lbs
    1x4 @ 112lbs
    Romanian deadlift 2x10 @ 210lbs
    Pull ups (full rom) 5,5,4
    Shrugs 2x10 @ 210lbs
    Hanging knee raises x17
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  7. #37
    Registered User safcpaul's Avatar
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    safcpaul is online now
    Today's workout

    Bench 1x5 @ 146lbs
    1x5 @ 152lbs
    1x4 @ 156lbs
    Pendlay rows 1x4 @ 178lbs
    2x5 @ 174lbs
    Front squats 2x5 @ 162lbs
    Calf raises 2x22 @ 210lbs
    Dumbbell curls 1x5 @ 36lbs
    1x4 @ 36lbs
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  8. #38
    Registered User safcpaul's Avatar
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    safcpaul is online now
    Today's workout
    Overhead press 3x4 @ 116lbs
    Pull ups (full rom) 6,5,5
    Romanian deadlift 2x11 @ 210lbs
    Hanging knee raises 1x20
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  9. #39
    Registered User safcpaul's Avatar
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    safcpaul is online now
    Today's workout
    Bench press 1x5 @ 152lbs
    1x5 @ 156lbs
    1x2 @ 162lbs
    Pendlay row 1x5 @ 178lbs
    2x4 @ 178lbs
    Front squats 2x5 @ 166lbs
    Calf raises 2x25 @ 210lbs
    Dumbbell curls 1x6 @ 36lbs
    1x5 @ 36lbs
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  10. #40
    Registered User safcpaul's Avatar
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    safcpaul is online now
    Today's workout
    Overhead press 2x5 @ 116lbs
    1x4 @ 116lbs
    Pull ups 1x5 + 10lbs
    2x4 + 10lbs
    Romanian deadlift 2x12 @ 210lbs
    Hanging knees 1x20
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  11. #41
    Registered User safcpaul's Avatar
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    safcpaul is online now
    Today's workout
    Bench press 1x5 @ 156lbs
    2x4 @ 162lbs
    Pendlay rows 3x5 @ 178lbs
    Front squats 1x5 @ 176lbs
    1x3 @ 176lbs
    Calf raises 1x30 @ 210lbs
    1x25 @ 210lbs
    Leg raised push ups 2 sets amrap
    Dumbbell curls 1x7 @ 36lbs
    1x6 @ 36lbs
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  12. #42
    Registered User safcpaul's Avatar
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    safcpaul is online now
    Today's workout
    Overhead press 3 x 3 @ 122lbs
    Pull ups + 10lbs (5, 5, 4)
    Romanian deadlifts 2 x 13 @ 210lbs
    Hanging knee raises 1 x 20
    1 x 15
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  13. #43
    Registered User safcpaul's Avatar
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    safcpaul is online now
    Todays workout
    Bench 1x5 @ 162lbs
    1x4 @ 162lbs
    1x3 @ 162lbs
    Pendlay rows 3x4 @ 184lbs
    Back squats 3x5 @ 176lbs
    Calf raises 2x30 @ 210lbs
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  14. #44
    Registered User safcpaul's Avatar
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    safcpaul is online now
    Today's workout
    Overhead press 3x3 @ 126lbs
    Chin ups 3x4 + 20lbs
    Romanian deadlifts 2x11 @ 210lbs (need to order more plates to keep increasing this as I hate doing high reps for these)
    Hanging knee raises 1x21
    1x16
    Last edited by safcpaul; 12-06-2020 at 09:29 AM.
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  15. #45
    Wha?========== AlexSays's Avatar
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    feeling stronk my man? nice even progression dude

    Can't help but ask coming from the losing fat forum, how's the eats going, what kind of cal level you aiming for and more importantly are there any tasty AF meals you feel like sharing :P
    Somehow still managing to avoid getting 'too big'

    Non-CEO, 0.1235K per day
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  16. #46
    Registered User safcpaul's Avatar
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    Originally Posted by AlexSays View Post
    feeling stronk my man? nice even progression dude

    Can't help but ask coming from the losing fat forum, how's the eats going, what kind of cal level you aiming for and more importantly are there any tasty AF meals you feel like sharing :P
    Thanks mate i'm eating a slight deficit through the week at about 2500 calories. Eating plenty carbs before my workouts to fuel it but then I have one day a week on a Saturday where I eat 4000 calories and enjoy myself. I've noticed decent muscle gain and strength doing well in terms of progression. As for nice tasty meals that comes on a Saturday night. Hawaiian pizza with garlic and chilli dip this week. chicken tikka naan kebab the week before and duck pancakes with housin sauce the week before that haha. I'll update pictures in another week as I'm pretty much out of skinny fat territory now
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  17. #47
    Registered User JohnButz's Avatar
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    Subbed in! Some good progress going on in here.
    Workout Log:
    https://forum.bodybuilding.com/showthread.php?t=179207031
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  18. #48
    Registered User safcpaul's Avatar
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    safcpaul is online now
    Originally Posted by JohnButz View Post
    Subbed in! Some good progress going on in here.
    Thanks mate I've been following yours as well. Great progress and consistency
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  19. #49
    Registered User safcpaul's Avatar
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    safcpaul is online now
    Today's workout
    Bench 3x3 @ 166lbs
    Pendlay row 3x4 @ 184lbs
    Squats 3x4 @ 188lbs
    Calf raises 2x30 @ 210lbs
    Leg raised push ups 3x8
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  20. #50
    Registered User safcpaul's Avatar
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    safcpaul is online now
    Overhead press 2x4 @ 126lbs
    1x3 @ 126lbs
    Chin ups 1x5 + 20lbs
    1x4 + 20lbs
    1x3 + 30lbs
    Romanian deadlift 2x13 @ 210lbs
    Hanging knee raises 1x22
    1x17
    Leg raised push ups 3x9
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  21. #51
    Registered User JohnButz's Avatar
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    Originally Posted by safcpaul View Post
    Overhead press 2x4 @ 126lbs
    1x3 @ 126lbs
    Chin ups 1x5 + 20lbs
    1x4 + 20lbs
    1x3 + 30lbs
    Romanian deadlift 2x13 @ 210lbs
    Hanging knee raises 1x22
    1x17
    Leg raised push ups 3x9
    Nice job! Pushing the weights up on everything.
    Workout Log:
    https://forum.bodybuilding.com/showthread.php?t=179207031
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  22. #52
    Registered User safcpaul's Avatar
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    safcpaul is online now
    Originally Posted by JohnButz View Post
    Nice job! Pushing the weights up on everything.
    Cheers mate
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  23. #53
    Registered User safcpaul's Avatar
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    safcpaul is online now
    Bench press 1x3 @ 172lbs
    2x2 @ 172lbs
    1x10 @ 126lbs

    Pendlay row 3x5 @ 184lbs

    Squats 1x3 @ 198lbs
    1x3 @ 204lbs
    1x2 @ 210lbs
    1x10 @ 136lbs
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  24. #54
    Work in Progress CW47's Avatar
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    Looks like you're making good steady progress. Keep up the good work.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  25. #55
    Registered User safcpaul's Avatar
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    safcpaul is online now
    Originally Posted by CW47 View Post
    Looks like you're making good steady progress. Keep up the good work.
    Thank you
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  26. #56
    Registered User safcpaul's Avatar
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    safcpaul is online now
    Overhead press 3x2 @ 132lbs
    1x10 @ 96lbs
    Chin ups 2x3 + 35lbs
    1x2 + 35lbs
    Pull ups bw 2x6
    Romanian deadlift 2x15 @ 210lbs
    Hanging knee raises 1x23
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  27. #57
    Registered User safcpaul's Avatar
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    Bench press 3x3 @ 172lbs
    1x10 @ 132lbs
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    1x8 @ 168lbs
    Squats 3x5 @ 178lbs
    Weighted plank + 35lbs (1 minute)
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  28. #58
    Registered User RandyMcFlab's Avatar
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    Good going mate, you doing this from home or at a gym at the moment?
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  29. #59
    Registered User safcpaul's Avatar
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    Originally Posted by RandyMcFlab View Post
    Good going mate, you doing this from home or at a gym at the moment?
    Thanks mate. I'm doing this from home. Got 210lb of weights including barbell. Going to buy some more after xmas
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  30. #60
    Registered User RandyMcFlab's Avatar
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    awesome, great not to have to rely on the gyms! - i see parts of the country going into tier 4 lockdown tonight too..

    I have the olympic barbell set now, but no squat rack so have been putting 20kg in a rucksack and goblet squatting with a 25kg dumbbell - even at 45kg total i do sets of 12 and it feels pretty damn tough!

    maybe its time to break it to the misses i need to buy yet more gym gear lol
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