[pumpingiron]

7xLeg presses up to 320kg
7xLeg extensions up to 60kg

4x45degree calf presses up to 150kg
4xDonkey calf raises (70kg)

On a side note I just discovered a new pleasure in life: ricecakes with honey!

[pumpingiron]

Started on a new job this wednesday so I hit back & shoulder today...

3xFront pulldowns up to 100kg
3xFront wide pullups
3xClose grip pullups
4xDeadlifts (wanted to try it) up to 4x150kg

4xSmith shoulder presses up to 140kg
4xSlow sitting db laterals with pause on top (12kg)
3xBB shrugs up to 130kg

[TrueOutlaw]

good work bro....congrats on new job.....keep banging

[Rocky]

Nice session man! Big smith press!!
Hope new job going well!

[pumpingiron]

Originally Posted by Rocky

Nice session man! Big smith press!!
Hope new job going well!

Thanks, me too!

[pumpingiron]

I had the flu during the weekend so I didn't feel 100% energized but I reached a new record in bench press.

5xBench press up to 2x120kg
4xIncline Smith Bench Press up 90kg (last set drop set)
4xIncline db flies up to 26kg

4xDB curls up to 28kg
3xHammer cable curls up 30kg
3xEZ bar curls (drop set) 45,35,30kg

3xCable pushdowns up to 40kg
3xWeighted bench dips up to 55kg
3xClose grip bench press up to 60kg

[TrueOutlaw]

congrats on reaching a new personal best, thats tough after a sickness good work bro

[pumpingiron]

4xSmith squat up to 130kg
4xSquat up to 140kg
4xLeg extensions

4xStanding calf raises
4xDonkey calf raises

[pumpingiron]

4xWidegrip pullups
3xClosegrip pullups
3xUnderhand bent over rows up to 100kg
4xDeads up to 170kg :nanahorse

4xLying rear delt pulls up to 7.5kg
4xFront smith barbell presses up to 70kg
4xOne arm cable laterals up to 10kg

I'm beat!

[TrueOutlaw]

good work bro keep it up

[Rocky]

Strong arse deads there! Nice one!

[MaKaVeLi]

good work with the Pb on Bench Press, and your dead's are pretty good - my max is 170kg x 1 so I'm lookin to catch up with you an do it for 4 as well so looks good for competition! keep up the hard work

[pumpingiron]

Chest

Warmup:
25x60kg
10x60kg
8x60kg

Workout:
Bench press
12x100kg
10x100kg
6x110kg
1x120kg

Incline Smith Bench Press
10x70kg
8x80kg
5x90kg
Dropset 4x90kg,4x70kg,6x50kg,8x30kg

Machine Chest Flies
12x90kg
10x95kg
8x100kg
12x70kg (slow)


Biceps
Sitting DB Curls
10x17kg
8x19kg
6x21kg

Standing EZ Bar Curls
10x50kg
8x50kg
8x50kg

Upper Cable Curls
12x10kg
10x12.5kg
8x15kg

Triceps
Decline Tricep Extenions
8x50kg
6x50kg
8x50kg

Weighed Bench Dips
17x20kg
18x40kg
12x60kg

Cable Pushdowns
16x40kg
12x40kg
10x40kg