Spliced and diced - perhaps one day, a little shredded!
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Original post by Unistudent77
Do you see yourself as a father figure? 
Bet you tried to stay cool and ambivalent but instantly crumbled and enthusiastically started helping him
Bet you tried to stay cool and ambivalent but instantly crumbled and enthusiastically started helping him
Why do you think I'm the fitness ST helper?
Not srs - Idm helping people who ask, he's a fresher, he absolutely **** himself everytime I spoke (the guy is 5'7 odd and less than 55kg I imagine). He is running SL5x5 and even has the app and has done his research. I ain't got no problem helping someone like that.
Its the morons who make a lot of noise and look like *******s that I have a problem with. Brb I OHP more than you half squat
[QUOTE=Angry cucumber;67887384]Why do you think I'm the fitness ST helper?
Not srs - Idm helping people who ask, he's a fresher, he absolutely **** himself everytime I spoke (the guy is 5'7 odd and less than 55kg I imagine). He is running SL5x5 and even has the app and has done his research. I ain't got no problem helping someone like that.
Its the morons who make a lot of noise and look like *******s that I have a problem with. Brb I OHP more than you half squat
Haha, fair enough.
I can imagine talking to a HUGE guy like yourself would be intimidating
Yeah, true.
Aren't that many like that at my gym.
The only real noise is people deadlifting heavy or like snatch and cleaning and dropping the weight from head height.
So all fair enough.
Snapchatted you my dungen section of my gym but you never accepted me
(Starts to cry. Cheers bro. V strong OHP)
Pology assepted
Not srs - Idm helping people who ask, he's a fresher, he absolutely **** himself everytime I spoke (the guy is 5'7 odd and less than 55kg I imagine). He is running SL5x5 and even has the app and has done his research. I ain't got no problem helping someone like that.
Its the morons who make a lot of noise and look like *******s that I have a problem with. Brb I OHP more than you half squat
Haha, fair enough.
I can imagine talking to a HUGE guy like yourself would be intimidating
Yeah, true.
Aren't that many like that at my gym.
The only real noise is people deadlifting heavy or like snatch and cleaning and dropping the weight from head height.
So all fair enough.
Snapchatted you my dungen section of my gym but you never accepted me
(Starts to cry. Cheers bro. V strong OHP)
Pology assepted
Original post by Unistudent77
Haha, fair enough.
I can imagine talking to a HUGE guy like yourself would be intimidating
Yeah, true.
Aren't that many like that at my gym.
The only real noise is people deadlifting heavy or like snatch and cleaning and dropping the weight from head height.
So all fair enough.
Snapchatted you my dungen section of my gym but you never accepted me
(Starts to cry. Cheers bro. V strong OHP)
Pology assepted
I can imagine talking to a HUGE guy like yourself would be intimidating
Yeah, true.
Aren't that many like that at my gym.
The only real noise is people deadlifting heavy or like snatch and cleaning and dropping the weight from head height.
So all fair enough.
Snapchatted you my dungen section of my gym but you never accepted me
(Starts to cry. Cheers bro. V strong OHP)
Pology assepted
You've not added me yo
[QUOTE=Angry cucumber;67888344]You've not added me yo
I have!
Yours is hard to spell.
Mine is my surname (no capitals) with 95 added on. No spaces.
Add me plez. I'll have to send another snap later on...
I have!
Yours is hard to spell.
Mine is my surname (no capitals) with 95 added on. No spaces.
Add me plez. I'll have to send another snap later on...
FitNotes Workout - Tuesday 4th October 2016
** Trap Bar Deadlift **
- 60.0 kgs x 5 reps
- 110.0 kgs x 5 reps
- 160.0 kgs x 2 reps
- 180.0 kgs x 2 reps
- 190.0 kgs x 1 rep
- 195.0 kgs x 5 reps PB a bit messy
** Deadlift **
- 160.0 kgs x 6 reps felt really good
- 160.0 kgs x 3 reps had a lower back pump, there is no point going on further.
Form was great, deadlifts felt the most natural in a long time. Solid m8
** Leg Extension Machine **
- 77.0 kgs x 12 reps
- 77.0 kgs x 12 reps
- 77.0 kgs x 12 reps
** Ab-Wheel Rollout **
- 15 reps
- 15 reps
- 15 reps
Posted from TSR Mobile
** Trap Bar Deadlift **
- 60.0 kgs x 5 reps
- 110.0 kgs x 5 reps
- 160.0 kgs x 2 reps
- 180.0 kgs x 2 reps
- 190.0 kgs x 1 rep
- 195.0 kgs x 5 reps PB a bit messy
** Deadlift **
- 160.0 kgs x 6 reps felt really good
- 160.0 kgs x 3 reps had a lower back pump, there is no point going on further.
Form was great, deadlifts felt the most natural in a long time. Solid m8
** Leg Extension Machine **
- 77.0 kgs x 12 reps
- 77.0 kgs x 12 reps
- 77.0 kgs x 12 reps
** Ab-Wheel Rollout **
- 15 reps
- 15 reps
- 15 reps
Posted from TSR Mobile
(edited 7 years ago)
FitNotes Workout - Thursday 6th October 2016
** Trap Bar Deadlift **
- 70.0 kgs x 5 reps
- 120.0 kgs x 5 reps
- 160.0 kgs x 2 reps
- 180.0 kgs x 1 rep
- 190.0 kgs x 1 rep
- 200.0 kgs x 3 reps PB wanted 4 but cycled 21 miles yesterday so not surprised
** Flat Barbell Bench Press **
- 60.0 kgs x 5 reps
- 90.0 kgs x 3 reps
- 100.0 kgs x 1 rep
- 105.0 kgs x 5 reps PB
** Overhead Press **
- 60.0 kgs x 8 reps
- 60.0 kgs x 6 reps
** Barbell Row **
- 115.0 kgs x 8 reps PB
** Leg Extension Machine **
- 77.0 kgs x 15 reps
- 77.0 kgs x 15 reps
- 77.0 kgs x 15 reps PB
Das it after placement
Posted from TSR Mobile
** Trap Bar Deadlift **
- 70.0 kgs x 5 reps
- 120.0 kgs x 5 reps
- 160.0 kgs x 2 reps
- 180.0 kgs x 1 rep
- 190.0 kgs x 1 rep
- 200.0 kgs x 3 reps PB wanted 4 but cycled 21 miles yesterday so not surprised
** Flat Barbell Bench Press **
- 60.0 kgs x 5 reps
- 90.0 kgs x 3 reps
- 100.0 kgs x 1 rep
- 105.0 kgs x 5 reps PB
** Overhead Press **
- 60.0 kgs x 8 reps
- 60.0 kgs x 6 reps
** Barbell Row **
- 115.0 kgs x 8 reps PB
** Leg Extension Machine **
- 77.0 kgs x 15 reps
- 77.0 kgs x 15 reps
- 77.0 kgs x 15 reps PB
Das it after placement
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That Row though... 
Posted from TSR Mobile
Posted from TSR Mobile
FitNotes Workout - Tuesday 25th October 2016
** Overhead Press **
- 20.0 kgs x 10 reps
- 40.0 kgs x 5 reps
- 50.0 kgs x 5 reps
- 60.0 kgs x 2 reps
- 65.0 kgs x 2 reps
** Deadlift **
- 60.0 kgs x 5 reps
- 100.0 kgs x 5 reps
- 150.0 kgs x 2 reps
- 160.0 kgs x 3 reps
** Flat Barbell Bench Press **
- 60.0 kgs x 5 reps
- 90.0 kgs x 3 reps
** Leg Extension Machine **
- 63.0 kgs x 15 reps
- 63.0 kgs x 15 reps
** Cable Face Pull **
- 17.0 kgs x 15 reps
- 17.0 kgs x 15 reps
Been on holiday where I proceeded to have pretty awful gastroenteritis, took 10 days to get over. Lost 3 or 4kg. Out a kg back on
New gym as old home gym closed, it's wonderful but it's in a horrendous area for traffic so takes a while to get to
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** Overhead Press **
- 20.0 kgs x 10 reps
- 40.0 kgs x 5 reps
- 50.0 kgs x 5 reps
- 60.0 kgs x 2 reps
- 65.0 kgs x 2 reps
** Deadlift **
- 60.0 kgs x 5 reps
- 100.0 kgs x 5 reps
- 150.0 kgs x 2 reps
- 160.0 kgs x 3 reps
** Flat Barbell Bench Press **
- 60.0 kgs x 5 reps
- 90.0 kgs x 3 reps
** Leg Extension Machine **
- 63.0 kgs x 15 reps
- 63.0 kgs x 15 reps
** Cable Face Pull **
- 17.0 kgs x 15 reps
- 17.0 kgs x 15 reps
Been on holiday where I proceeded to have pretty awful gastroenteritis, took 10 days to get over. Lost 3 or 4kg. Out a kg back on
New gym as old home gym closed, it's wonderful but it's in a horrendous area for traffic so takes a while to get to
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35 mins on crosstrainer
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FitNotes Workout - Thursday 27th October 2016
** Deadlift **
- 60.0 kgs x 5 reps
- 100.0 kgs x 5 reps
- 140.0 kgs x 2 reps
- 150.0 kgs x 2 reps
- 160.0 kgs x 4 reps
- 160.0 kgs x 2 reps
- 170.0 kgs x 1 rep Did this rep last thing
** Overhead Press **
- 50.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 65.0 kgs x 4 reps
** Flat Barbell Bench Press **
- 90.0 kgs x 5 reps
** Leg Extension Machine **
- 36.0 kgs x 10 reps
- 63.0 kgs x 15 reps
- 72.0 kgs x 15 reps
- 72.0 kgs x 15 reps
** Cable Face Pull **
- 17.0 kgs x 20 reps
- 17.0 kgs x 15 reps
Weak af
Posted from TSR Mobile
** Deadlift **
- 60.0 kgs x 5 reps
- 100.0 kgs x 5 reps
- 140.0 kgs x 2 reps
- 150.0 kgs x 2 reps
- 160.0 kgs x 4 reps
- 160.0 kgs x 2 reps
- 170.0 kgs x 1 rep Did this rep last thing
** Overhead Press **
- 50.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 65.0 kgs x 4 reps
** Flat Barbell Bench Press **
- 90.0 kgs x 5 reps
** Leg Extension Machine **
- 36.0 kgs x 10 reps
- 63.0 kgs x 15 reps
- 72.0 kgs x 15 reps
- 72.0 kgs x 15 reps
** Cable Face Pull **
- 17.0 kgs x 20 reps
- 17.0 kgs x 15 reps
Weak af
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Original post by Angry cucumber
Not bad, you'll get back into the swing of things and everything will fly up.
[QUOTE=Angry cucumber;68247570]
Weak af
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You're still my idol xoxox
Weak af
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You're still my idol xoxox
35mins on crosstrainer last night
FitNotes Workout - Saturday 29th October 2016
** Deadlift **
- 60.0 kgs x 5 reps
- 110.0 kgs x 3 reps
- 150.0 kgs x 3 reps
- 150.0 kgs x 2 reps
- 160.0 kgs x 5 reps Considering I nearly failed 150, this was a surprise
- 170.0 kgs x 1 rep better than last time
- 80.0 kgs x 10 reps
- 80.0 kgs x 10 reps
- 80.0 kgs x 10 reps
So much sweat
** Leg Extension Machine **
- 73.0 kgs x 15 reps
- 73.0 kgs x 15 reps
- 73.0 kgs x 15 reps
** Flat Barbell Bench Press **
- 60.0 kgs x 5 reps
- 90.0 kgs x 3 reps
- 95.0 kgs x 5 reps
** Seated Row Machine **
- 34.0 kgs x 10 reps
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps
** Cable Face Pull **
- 17.0 kgs x 20 reps
- 17.0 kgs x 20 reps
Posted from TSR Mobile
FitNotes Workout - Saturday 29th October 2016
** Deadlift **
- 60.0 kgs x 5 reps
- 110.0 kgs x 3 reps
- 150.0 kgs x 3 reps
- 150.0 kgs x 2 reps
- 160.0 kgs x 5 reps Considering I nearly failed 150, this was a surprise
- 170.0 kgs x 1 rep better than last time
- 80.0 kgs x 10 reps
- 80.0 kgs x 10 reps
- 80.0 kgs x 10 reps
So much sweat
** Leg Extension Machine **
- 73.0 kgs x 15 reps
- 73.0 kgs x 15 reps
- 73.0 kgs x 15 reps
** Flat Barbell Bench Press **
- 60.0 kgs x 5 reps
- 90.0 kgs x 3 reps
- 95.0 kgs x 5 reps
** Seated Row Machine **
- 34.0 kgs x 10 reps
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps
** Cable Face Pull **
- 17.0 kgs x 20 reps
- 17.0 kgs x 20 reps
Posted from TSR Mobile
FitNotes Workout - Monday 31st October 2016
** Deadlift **
- 60.0 kgs x 5 reps
- 110.0 kgs x 3 reps
- 150.0 kgs x 3 reps
- 150.0 kgs x 1 rep
- 160.0 kgs x 6 reps felt great tbh, surprised as I felt horrendous walking in
- 90.0 kgs x 10 reps
- 90.0 kgs x 10 reps
- 90.0 kgs x 10 reps
** Overhead Press **
- 60.0 kgs x 5 reps
- 70.0 kgs x 3 reps
** Lateral Dumbbell Raise **
- 25.0 kgs x 15 reps
** Leg Extension Machine **
- 81.0 kgs x 15 reps
- 81.0 kgs x 15 reps
Posted from TSR Mobile
** Deadlift **
- 60.0 kgs x 5 reps
- 110.0 kgs x 3 reps
- 150.0 kgs x 3 reps
- 150.0 kgs x 1 rep
- 160.0 kgs x 6 reps felt great tbh, surprised as I felt horrendous walking in
- 90.0 kgs x 10 reps
- 90.0 kgs x 10 reps
- 90.0 kgs x 10 reps
** Overhead Press **
- 60.0 kgs x 5 reps
- 70.0 kgs x 3 reps
** Lateral Dumbbell Raise **
- 25.0 kgs x 15 reps
** Leg Extension Machine **
- 81.0 kgs x 15 reps
- 81.0 kgs x 15 reps
Posted from TSR Mobile
FitNotes Workout - Wednesday 2nd November 2016
** Deadlift **
- 70.0 kgs x 5 reps
- 120.0 kgs x 5 reps
- 140.0 kgs x 3 reps
- 160.0 kgs x 7 reps
- 90.0 kgs x 10 reps
- 90.0 kgs x 10 reps
- 90.0 kgs x 10 reps
** Flat Barbell Bench Press **
- 50.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 80.0 kgs x 5 reps
- 90.0 kgs x 3 reps
- 95.0 kgs x 1 rep
- 100.0 kgs x 5 reps
** Lateral Dumbbell Raise **
- 25.0 kgs x 10 reps
- 25.0 kgs x 10 reps
** Cable Face Pull **
- 17.0 kgs x 20 reps
- 17.0 kgs x 20 reps
** Tricep Pushdown Machine **
- 30.0 kgs x 16 reps
- 50.0 kgs x 20 reps
- 50.0 kgs x 20 reps
** Pull Up **
- 90.0 kgs x 8 reps
- 90.0 kgs x 10 reps
- 90.0 kgs x 10 reps
Wanted to do some other stuff but PTs everywhere
Posted from TSR Mobile
** Deadlift **
- 70.0 kgs x 5 reps
- 120.0 kgs x 5 reps
- 140.0 kgs x 3 reps
- 160.0 kgs x 7 reps
- 90.0 kgs x 10 reps
- 90.0 kgs x 10 reps
- 90.0 kgs x 10 reps
** Flat Barbell Bench Press **
- 50.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 80.0 kgs x 5 reps
- 90.0 kgs x 3 reps
- 95.0 kgs x 1 rep
- 100.0 kgs x 5 reps
** Lateral Dumbbell Raise **
- 25.0 kgs x 10 reps
- 25.0 kgs x 10 reps
** Cable Face Pull **
- 17.0 kgs x 20 reps
- 17.0 kgs x 20 reps
** Tricep Pushdown Machine **
- 30.0 kgs x 16 reps
- 50.0 kgs x 20 reps
- 50.0 kgs x 20 reps
** Pull Up **
- 90.0 kgs x 8 reps
- 90.0 kgs x 10 reps
- 90.0 kgs x 10 reps
Wanted to do some other stuff but PTs everywhere
Posted from TSR Mobile
(edited 7 years ago)
Original post by Angry cucumber
FitNotes Workout - Wednesday 2nd November 2016
** Deadlift **
- 70.0 kgs x 5 reps
- 120.0 kgs x 5 reps
- 140.0 kgs x 3 reps
- 160.0 kgs x 7 reps
- 90.0 kgs x 10 reps
- 90.0 kgs x 10 reps
- 90.0 kgs x 10 reps
** Flat Barbell Bench Press **
- 50.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 80.0 kgs x 5 reps
- 90.0 kgs x 3 reps
- 95.0 kgs x 1 rep
- 100.0 kgs x 5 reps
** Lateral Dumbbell Raise **
- 25.0 kgs x 10 reps
- 25.0 kgs x 10 reps
** Cable Face Pull **
- 17.0 kgs x 20 reps
- 17.0 kgs x 20 reps
** Tricep Pushdown Machine **
- 30.0 kgs x 16 reps
- 50.0 kgs x 20 reps
- 50.0 kgs x 20 reps
** Pull Up **
- 90.0 kgs x 8 reps
- 90.0 kgs x 10 reps
- 90.0 kgs x 10 reps
Wanted to do some other stuff but PTs everywhere
Posted from TSR Mobile
** Deadlift **
- 70.0 kgs x 5 reps
- 120.0 kgs x 5 reps
- 140.0 kgs x 3 reps
- 160.0 kgs x 7 reps
- 90.0 kgs x 10 reps
- 90.0 kgs x 10 reps
- 90.0 kgs x 10 reps
** Flat Barbell Bench Press **
- 50.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 80.0 kgs x 5 reps
- 90.0 kgs x 3 reps
- 95.0 kgs x 1 rep
- 100.0 kgs x 5 reps
** Lateral Dumbbell Raise **
- 25.0 kgs x 10 reps
- 25.0 kgs x 10 reps
** Cable Face Pull **
- 17.0 kgs x 20 reps
- 17.0 kgs x 20 reps
** Tricep Pushdown Machine **
- 30.0 kgs x 16 reps
- 50.0 kgs x 20 reps
- 50.0 kgs x 20 reps
** Pull Up **
- 90.0 kgs x 8 reps
- 90.0 kgs x 10 reps
- 90.0 kgs x 10 reps
Wanted to do some other stuff but PTs everywhere
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Deadlift volume. Jeez. Proper back pump?
Original post by Slumpy
Deadlift volume. Jeez. Proper back pump?
Yah, been a while since I had one like it. Makes you waddle
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FitNotes Workout - Saturday 5th November 2016
** Deadlift **
- 60.0 kgs x 5 reps
- 110.0 kgs x 3 reps
- 150.0 kgs x 2 reps
- 150.0 kgs x 2 reps
- 160.0 kgs x 6 reps
- 170.0 kgs x 1 rep
- 90.0 kgs x 10 reps
- 90.0 kgs x 10 reps
- 90.0 kgs x 12 reps
** Leg Extension Machine **
- 81.0 kgs x 15 reps
- 81.0 kgs x 15 reps
- 81.0 kgs x 15 reps
** Overhead Press **
- 60.0 kgs x 5 reps
- 70.0 kgs x 1 rep
Need to drive through my feet rather than putting pressure there. Makes it a lot easy. A number of reasons why deads down today. Well try again Monday
Posted from TSR Mobile
** Deadlift **
- 60.0 kgs x 5 reps
- 110.0 kgs x 3 reps
- 150.0 kgs x 2 reps
- 150.0 kgs x 2 reps
- 160.0 kgs x 6 reps
- 170.0 kgs x 1 rep
- 90.0 kgs x 10 reps
- 90.0 kgs x 10 reps
- 90.0 kgs x 12 reps
** Leg Extension Machine **
- 81.0 kgs x 15 reps
- 81.0 kgs x 15 reps
- 81.0 kgs x 15 reps
** Overhead Press **
- 60.0 kgs x 5 reps
- 70.0 kgs x 1 rep
Need to drive through my feet rather than putting pressure there. Makes it a lot easy. A number of reasons why deads down today. Well try again Monday
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FitNotes Workout - Monday 7th November 2016
** Overhead Press **
- 20.0 kgs x 10 reps
- 40.0 kgs x 5 reps
- 50.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 65.0 kgs x 2 reps
- 70.0 kgs x 2 reps
- 70.0 kgs x 2 reps Awful lol
- 50.0 kgs x 10 reps
- 50.0 kgs x 6 reps
** Deadlift **
- 70.0 kgs x 5 reps
- 110.0 kgs x 3 reps
- 150.0 kgs x 2 reps
- 160.0 kgs x 3 reps
- 160.0 kgs x 3 reps
- 160.0 kgs x 3 reps
- 160.0 kgs x 3 reps
- 160.0 kgs x 5 reps
- 90.0 kgs x 10 reps
- 90.0 kgs x 10 reps
Actually horrific. Pretty awesome speed wise though. RPE 9.5 on the set of 5
** Leg Extension Machine **
- 81.0 kgs x 15 reps
- 81.0 kgs x 15 reps
- 90.0 kgs x 15 reps
Waddled out the gym after some bad girls
Posted from TSR Mobile
** Overhead Press **
- 20.0 kgs x 10 reps
- 40.0 kgs x 5 reps
- 50.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 65.0 kgs x 2 reps
- 70.0 kgs x 2 reps
- 70.0 kgs x 2 reps Awful lol
- 50.0 kgs x 10 reps
- 50.0 kgs x 6 reps
** Deadlift **
- 70.0 kgs x 5 reps
- 110.0 kgs x 3 reps
- 150.0 kgs x 2 reps
- 160.0 kgs x 3 reps
- 160.0 kgs x 3 reps
- 160.0 kgs x 3 reps
- 160.0 kgs x 3 reps
- 160.0 kgs x 5 reps
- 90.0 kgs x 10 reps
- 90.0 kgs x 10 reps
Actually horrific. Pretty awesome speed wise though. RPE 9.5 on the set of 5
** Leg Extension Machine **
- 81.0 kgs x 15 reps
- 81.0 kgs x 15 reps
- 90.0 kgs x 15 reps
Waddled out the gym after some bad girls
Posted from TSR Mobile
FitNotes Workout - Tuesday 8th November 2016
** Flat Barbell Bench Press **
- 60.0 kgs x 5 reps
- 80.0 kgs x 5 reps
- 90.0 kgs x 3 reps
- 95.0 kgs x 3 reps
- 100.0 kgs x 3 reps
- 100.0 kgs x 3 reps
- 100.0 kgs x 3 reps
- 100.0 kgs x 3 reps wanted to do a fifth but form breaking
- 70.0 kgs x 10 reps
** Seated Row Machine **
- 50.0 kgs x 10 reps
- 58.0 kgs x 10 reps
- 58.0 kgs x 10 reps
- 58.0 kgs x 10 reps
** Incline Bench Machine **
- 32.0 kgs x 5 reps
- 41.0 kgs x 6 reps
- 50.5 kgs x 8 reps
- 50.5 kgs x 8 reps Weird machine
** Pull Up **
- 90.0 kgs x 10 reps
- 90.0 kgs x 10 reps super slippy grips
** Lateral Dumbbell Raise **
- 20.0 kgs x 20 reps
** Cable Face Pull **
- 12.0 kgs x 15 reps
- 12.0 kgs x 15 reps
Posted from TSR Mobile
** Flat Barbell Bench Press **
- 60.0 kgs x 5 reps
- 80.0 kgs x 5 reps
- 90.0 kgs x 3 reps
- 95.0 kgs x 3 reps
- 100.0 kgs x 3 reps
- 100.0 kgs x 3 reps
- 100.0 kgs x 3 reps
- 100.0 kgs x 3 reps wanted to do a fifth but form breaking
- 70.0 kgs x 10 reps
** Seated Row Machine **
- 50.0 kgs x 10 reps
- 58.0 kgs x 10 reps
- 58.0 kgs x 10 reps
- 58.0 kgs x 10 reps
** Incline Bench Machine **
- 32.0 kgs x 5 reps
- 41.0 kgs x 6 reps
- 50.5 kgs x 8 reps
- 50.5 kgs x 8 reps Weird machine
** Pull Up **
- 90.0 kgs x 10 reps
- 90.0 kgs x 10 reps super slippy grips
** Lateral Dumbbell Raise **
- 20.0 kgs x 20 reps
** Cable Face Pull **
- 12.0 kgs x 15 reps
- 12.0 kgs x 15 reps
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