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Had a sore throat for a few days so stayed away from the gym. Went in today and did a lighter workout. 82.4kg BTN: 70kgx5 2arm long BB row: 60kgx10+10 BP: 70kgx20 CGBP: 70kgx10 DB curl: 12.5kgx15 15kgx10 Cable flyes: just for the pump Cable abcrunches Plank

How you doing the OHP now?

Upper A 82.8kg BP: warmups. 100kgx5 CGBP: 85kgx6 BTN: warmups. 75kgx5 Pendlay: warmups. 80kgx9 Pullups: bwx13 Then some cableflyes, ab crunches, plank and then 10min steady jog in treadmill. Will be jogging outdoors as much as I can from now on just to improve cardio a bit.

I wont be surprised if you get 300 off the floor this year, BWx2.5=ca300kg.

Haha...I look funny most of the time at the gym. My pushing/pulling face is a true grimace. I do hyperyextensions on a pilates ball sometimes. Very rarely use the roman chair tbh.

Lower A 82.9kg Hacks: 20kgx8. 40kgx8. 60kgx5. 80kgx9 Legpress: 240kgx8+7 Curl: 35reps Calf: skipped due too shaky legs Did some abs.

Weighed in at 82.5kg today.

Upper BTN: 40kgx10 50kgx8 60kgx5 65kgx5 70kgx5 BP: 40kgx10 60kgx8 80kgx5 95kgx5 Pendlay: 40kgx12 60kgx8 70kgx6 Dips: bwx18 +20kgx9

Lower 82.9kg Squats: 40kgx9 50kgx8 60kgx7 70kgx6 80kgx5 RDL: 70kgx8+7 LegextX16

Havent trained in a week due to illness. 83kg BP: 40kgx10 60kgx10 80kgx5 90kgx6 CGBP: 80kgx6 BTN: 40kgx8 50kgx6 60kgx8 Chins: bwx12+10 Pendlay: 40kgx8 60kgx6 I deloaded and was absolutely knackered at the end. The pendlays were so heavy. Ill do legs tomorrow then upper on thursday. Its...

Upper a 83.3kg BP: 40kgx10 60kgx8 80kgx5 100kgx5 CGBP: 80kgx8 BTN: 40kgx8 55kgx5 65kgx5 Pullups: bwx10+9+8 Skipped pendlays. Lying cable fliesxca35reps

Lower A 84.2kg Hacks: bwx8. 40kgx8. 60kgx6. 80kgx8. Legpress: 150kgx8. 200kgx8. 220kgx5. 250kgx6. Legcurl: 40kgx50(1 set) Stand calf: 50kgx8. 65kgx8. 80kgx9. I then did some plank. I only managed one upper and one lower session last week. I had a) other things on and b)lack of motivation. Ill...

My max bench is 20kg heavier than max squat. THATS poor!

Thats the widesr Ive seen your lats. Good going! I seem to be going against the grain but Id say keep "cutting/recomping" as youre not too far away from shredded abs there. Once you get that under your belt then the psychological boost it gives you allows one to do whatever the f@ck they want...

Monday=upper Tuesday=lower Not logged as Im basically just tramping water now at this stage of the cut.

Just keep plugging away. Time+effort=results.

What body fat% do you have? Do you want to bulk/cut/maintain?

It depends on so many factors: your weight, your goals, your activity levels etc etc. How much do you weigh? What body fat% do you have? Do you want to bulk/cut/maintain?

Not really. I do lower on monday and thursday and upper tuesday/friday. I dont feel pendlays strain the lower back too much. Military is worst in my case. BTN helps but once Im pressing 70+kg then I start to feel it more. I havent really been pushing any lift due to the perpetual cut Im on. Just...

Not really. I do lower on monday and thursday and upper tuesday/friday. I dont feel pendlays strain the lower back too much. Military is worst in my case. BTN helps but once Im pressing 70+kg then I start to feel it more. I havent really been pushing any lift due to the perpetual cut Im on. Just...