Workouts 20/09 & 21/09

20th September Heavy Weight/Low Rep Legs and Delts Workout

Squats 110kg 5,4,3
Seated Barbell Press 60kg 4,3,3
Mixed Grip Deadlift 140kg 4,3,3
Dumbbell Lateral Raise 18kg each 6,5,4

21st September Light Weight/High Rep Pecs and Biceps Workout

Barbell Bench Press 80kg 10,7,5
Barbell Curls 35kg each 10,6,6
Barbell Incline Bench Press 60kg 10,8,6
Standing Hammer Curls 18kg each 10,6,6

18th September Light Weight/High Rep Back and Triceps Workout

18th September Light Weight/High Rep Back and Triceps Workout

Wide Grip Pullups 10,7,6
Narrow Grip Tricep Dips 10,8,7
Mixed Grip Cable Rows 87kg 8,6,5
Cable Tricep Pushdown 42kg 8,6,5

Bulk Update

9th September Light Weight/High Rep Pecs and Biceps Workout

Barbell Bench Press 80kg 10,7,5
Barbell Curls 35kg each 10,5,4
Barbell Incline Bench Press 60kg 10,8,6
Standing Hammer Curls 18kg each 10,5,4

13th September Heavy Weight/Low Rep Back and Triceps Workout

Wide Grip Pullups 15,6,4
Close Grip Bench Press 80kg 6,5,4
Dumbbell Rows 50kg each 7,6,5
Narrow Grip Tricep Dips 10,8,6

14th September Light Weight/High Rep Legs and Delts Workout

Barbell Squats 70kg 8,6,6
Barbell Press 45kg 10,6,6
Barbell Deadlift 100kg 6,6,6
Dumbbell Lateral Raise 12kg each 10,7,6

17th September Heavy Weight/Low Rep Pecs and Biceps Workout

Barbell Bench Press 100kg 3,2 95kg 3
Barbell Curls 50kg 2 45kg 4,3
Barbell Decline Bench Press 100kg 4,2 90kg 5
Incline Hammer Curls 22kg each 4,3,3

05/09 - 08/09 Workouts and Update

5th September Heavy Weight/Low Rep Pecs and Biceps Workout

Barbell Bench Press 95kg 4,4,3
Barbell Curls 50kg 2 45kg 4,3
Barbell Decline Bench Press 100kg 4,2 90kg 5
Incline Hammer Curls 22kg each 4,3 20kg each 4

6th September Light Weight/High Rep Back and Triceps Workout

Wide Grip Pullups 6,6,6
Narrow Grip Tricep Dips 17,7,8
Mixed Grip Cable Rows 87kg 8,6,5
Cable Tricep Pushdown 42kg 8,6,5

7th September Mix Up Workout

Barbell Shrug 100kg 6,6,6
Cable Cross Overs 17.5kg each 10,7,6
Dumbbell Kickbacks 10kg each 6,5,5
Dumbbell Curl 16kg each 9,6,6

8th September Heavy Weight/Low Rep Legs and Delts Workout

Squats 100kg 8,5,4
Seated Barbell Press 60kg 4,3,2
Mixed Grip Deadlift 130kg 4,3,3

Dumbbell Lateral Raise 18kg each 5,4,5

Alright so at the moment for whatever reason I just CAN NOT stick to an eating plan. As such my "diet" has been all over the place for the past week and a half but my lifting has been absolutely A+ so I've just decided to go with it. About the only thing my current meal plan has in common with the same time last year is a morning bullet proof coffee and Intermittent Fasting, currently eating around 3500 cals per day and IDGAF about smashing carbs.


I'm not going to lie my rig is no where near as polished as it was this time last year but I'm really enjoying a "bulking" diet and just lifting heavy ass weights.

3rd September Light Weight/High Rep Legs and Delts Workout

3rd September Light Weight/High Rep Legs and Delts Workout

Barbell Squats 60kg 10,8,8
Barbell Press 50kg 6,5,4
Barbell Deadlift 100kg 8,8,8
Dumbbell Lateral Raise 12kg each 10,6,6

Workouts 01/09 & 02/09

1st September Light Weight/High Rep Pecs and Biceps Workout

Barbell Bench Press 80kg 7,5,5
Barbell Curls 35kg each 9,5,4
Barbell Incline Bench Press 60kg 9,6,5
Standing Hammer Curls 18kg each 9,5,3

2nd September Heavy Weight/Low Rep Back and Triceps Workout

Wide Grip Pullups 13,6,5
Close Grip Bench Press 80kg 6,5,4
Dumbbell Rows 50kg each 6,6,5
Narrow Grip Tricep Dips 10,8,7