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Completed two sets at 230 lbs on the high-row machine while using 30-lb dumbbells for curls. Followed with machine rows at 320 lbs, supersetted with 30-lb dumbbell hammer curls. Nice.

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Sounds like a bitch

Saturday I had an enlightening conversation with the desk staff, Karen, re NHS protocol on treating menopausal women which may well benefit the podcasts I do Hatfield Squat Co*ked this up a bit. 110kg x 8, 200kg x 8, 300kg x 6 and then co*ed the position of the bench I squat to on the top...

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Friday Showed a gym member some forearm work Seated Press 60kg x 8, 90kg x 6, 120kg x 4 (hvy) Rear Delt Mch Work 1/3 stack x 8, 2/3 stack x 8, stack+1.25kg x 6 Reverse Dumbbell Wrist Curls 7.5kg x 20, 17.5kg x 12, 27.5kg x 12, 37.5kg x 8

Building his rep for sure

Look at his progress to date!

LOVE that rant. Agreed!!

Thursday Time limited by work so we get cracking Close Grip Bench Press to 150kg x 5, 155kg x 5 and then I'd planned on 160kg x 5 but opted for a 180kg/396lbs x 1 Pec Dec 1/2 stack x 8, stack x 8 and stack+20kg x 8 One Arm Dumbbell Rows 30kg x 8, 60kg x 8 and 90kg/198lbs x 8 Lat Pulldowns -...

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Wednesday Arm's o'clock - lighter day / pump Dumbbell Curls to 27.5kg x 12 Seated Tricep - using the bi/tri machine to stack x 20 One Arm Tricep on bi/tri machine to 35kg x 8 One Arm P/downs (reverse grip) on MA machine to 21kg x 8 Vulcan Gripper to LH 4/5 x VVN, 1, VVN RH 5/6 (harder than a...

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