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Friday Lost focus and also forgot gym pin but rows went well lol Close Grip Bench Press to 170kg x 2 x 1. Spent far too much time chatting so moved on ha ha s/s Iso Lever Row to 150kg/330lbs (previous PB pulled me out of seat but I know how to brace better now) x 6 per side. One arm at a time...

Umbrella would be my choice here too

As would I.

Thursday 'Light' arm day Standing Dumbbell Curl to 32.5kg/65.5lbs x 8 Tricep Pressdowns to 18p / 108kg / 238lbs x 4 reps plus 7p x 20 pump Standing BB Wrist Curls to 110kg/242lbs x 8 reps followed by 40 x broomstick forearm flexes

Tuesday Seated Press to 120kg/264lbs x 4 Rear Delt Machine Work to stack +6.25kg (forgot gym pin) x 7 Reverse DB Wrist Curls Upped the volume a little and squeezed real hard on the Broomstick work 12.5kg x 12, 22.5kg x 12, 32.5kg x 10 and then BS x 40

Finger of Glenn holding a 10kg plate on (right on edge of falling off). 760kg in plates and a 90kg Harvey for 850kg total. I never count the sled I'm liking my lumpy and vascular forearms and lower tricep

Monday Hatfield Squat Had 430kg x 2 in mind. Did NOT got according to plan w/up, 190kg x 8, 270kg x 4, 350kg x 2 (belts on but no knee wraps), 430kg x F (wobbling core went on fopr ages, dipped my knees... forget it, stood up and re-racked). Rested and did 390kg x 6 again (quick) Leg Press to...

Let's see a pic for the guessing of body-fat

Friday Even though I got 2 PBs elsewhere in the workout I felt the bench work lacked. Close Grip Bench Press to 180kg x 1 (hard), dropped to 170kg x 1 and then 2 s/s Mid-Iso Row to 140kg/308lbs per side x 1 arm at a time x 4 (PB) Pec Dec to the stack+pin+70kg x 8 (PB)

Useful though eh lol

Thursday Heavy arm day Hammer Dumbbell Curls Meant to 9 reps across the board 10kg x 20 w/up, 30kg x 8, 50kg x 8, 70kg x 8 and 90kg/198lbs x 9 s/s EZ Skull Crushers bar x 20 32kg x 8, 52kg x 8 and 82kg/180.4lbs x 7 Standing BB W/Curls bar x 20, 60kg x 8, 90kg x 8 and 110kg/242lbs x 6

How about you order when it's not hot? That works

https://www.isarms.com/forums/misc/contact And then it takes as long as it takes However, just spamming will NOT help with approval

Tuesday Back on schedule and almost recovered Seated Press to 115kg/231lbs x 8 Rear Delt Machine Work to stack+pin+5kg x 6 Reverse Dumbbell Wrist Curls to 37.5kg/82.5lbs x 6 ugly reps each Bwt last week: 312.5lbs

Not approved

Monday Hanging out of my a**. Chest slowly clearing up but session was brutal anyway. Hatfield Squat to 390kg/858lbs x 6 (more next time) Leg Press to 690kg+2 people (approx 150) for an estimated 840kg/1848lbs x 8 Lying Leg Curls to 17p x 6 s/s Leg Extensions to 180lbs x 8 per leg

Saturday Close Grip Bench Press to 180kg/396lbs x 3 x 1. Lat Pulldowns Did this again to see if I could add 4 x 20kg plates. As is it's just about doable but one heck of a faff. to stack+pin+80kg x 4 using close grip mag grip (eqv to 168kg/369.6lbs) Pec Dec to stack+pin+60kg x 8

Friday Chest infection still a thing Seated Dumbbell Curls 5kg x 20, 12.5kg x8, 22.5kg x 8, 30kg/66lbs x 8 (had to do these standing) Tricep Pressdowns 3p x 20, 7p x 8, 12p x 8 and 17p x 8 Dumbbell Wrist Curls Bit all over the place. But tried and got a single rep x 70kg/154lbs with my RH

On the cusp, at 25 sets total, of the cut off for volume

1760. I've done 1880lbs or so I think