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uk machine
01-02-2006, 14:20
muscle memory a good thing!
Tricky
01-02-2006, 16:39
awesome dip. post more.
LA
03-02-2006, 10:39
INC DB BENCH

95lbx10,x8,x6 85lbx10 Not too bad, a little improvement on last week, but I strained my forearm here which held me back for the rest of my workout :013:

DB ROWS

100lbx4x10

SEATED OHP

72.5x6,x5,x5
65x8
60x10

CHINS

BWx10,x10,x8,x8,x7 Not too bad

CG 5inch Board Press It's meant to be a 3 board

115x5 Just
115x3 Attempted rep 4 but my forearm wasn't having it :013:
110x5

Iced my forearm when I got in. Seems to be ok now.
LA
04-02-2006, 15:51
Deadlifts

150x5
170x3x3
190x3x3
200x2
200x1
150x5

I'm happy with them

Facepulls

55x12
60x3x12

High Cable Woodchoppers

60x2x12
65x10
70x6

Shrugs

125x3x10

Calves machine - 120x3x15-20
uk machine
05-02-2006, 01:08
should be happy with the deads, nice volume, pb still 230kg on them?IIRC of course
Tricky
05-02-2006, 11:51
i would sleep for like 15 hours after those deads!
LA
05-02-2006, 13:23
should be happy with the deads, nice volume, pb still 230kg on them?IIRC of course

well it was 232.5 actually :040:

Ben, I slept for about 10hrs. Slept for a bit more today though, after a big drinking sesh last night.......
Tricky
05-02-2006, 21:22
Slept for a bit more today though, after a big drinking sesh last night.......
~~~~

i mean come on, drinking is ****ing cool...
LA
06-02-2006, 22:19
cuban rotations 2x15

DIPS - felt like upping the reps a bit, I think I went a bit deeper too

BW+40x2x8
BW+40x1x7
BW+40x1x6
BW+10x1x18

ROWS

107.5x4x5
105x1x5

CGBP felt really easy, I think the board press is helping

102.5x4x5
105x1x5

CHINS last rep of the last set was prob an inch off a proper rep tbh
, still I'm pretty pleased..

BW+18.75x3x5
BW+20x2x5

pushdowns

65x14, 65x11, 65x10

seated inc db curls

50lbx2x8
45lbx2x8
666
06-02-2006, 22:24
Rockin', as usual. Bastard.
LA
08-02-2006, 21:18
FRONT SQUAT

107.5x5
110x3x5
112.5x5

RDL

120x4x8 Nice test for the grip

SPLIT FRONT SQUAT

55x4x6 Last set was really hard

Ham Curl

70x, 65x9, 60x11, 40x20

Hanging Leg Raise

+10x10, 10, 11

Overhead plate crunch

10x25, x20, x21 I saw these on Alex's site, I really felt them hit the upper abs - cool exercise.
LA
10-02-2006, 23:33
INC DB BENCH

100lbx5, x6, x5 just didn't get in the groove on my first set.
95lbx1x8
85lbx1x11

DB ROWS

100lbx3x10
105lbx1x10

SEATED OHP

75x1x5
72.5x6,x6,
70x1x7

CHINS

BWx10,x10,x9,x9,x7 Progress again..

CG 5inch Board Press

117.5x5 Just
115x5
112.5x5

L-flyes

2.5x1x15
LA
11-02-2006, 17:38
Deadlifts

60x10
100x8
140x3
160x4x5
160x1x6
165x1x8

^^all d/o other than the last set

I hate putting the weights back after doing all that....

High Cable Woodchoppers

65x12
70x2x8


Shrugs

127.5x3x10

BB Calf raise

140x3x16

Facepulls

55x12
60x3x12
666
12-02-2006, 09:17
Quality deads mate, good stuff.
LA
14-02-2006, 11:51
Thanks Ian :047:

cuban rotations 2x12

DIPS

bw+51.25x3x5
bw+46.25x1x5
bw+20x1x15
bw+20x1x12

Last rep on the heavy set was pretty damn hard each time - too much strain

ROWS

110x2x4
110x2x5
90x1x12

First couple of sets felt heavy so stopped at 4 reps. 3rd and 4th set were good. 5th set for a bit of fluff.

CGBP

105x4x5
107.5x1x5 - cool

CHINS

BW+20x3x5
BW+21.25x2x5

pushdowns

70x11, 70x8, 65x12

hammer curls

55lbx1x9
55lbx1x8

ez bar curls

40x1x10
42.5x1x8

Too many Chavs in my gym today. One walked in with a basketball vest on, a sports cap with the peak folded and a gold chain hanging out of his vest - he was about 6ft odd and about 8 stone.
Narc
14-02-2006, 13:21
Looking strong mofo! The chavs sound unbearable
madcap
14-02-2006, 14:14
:045:
LA
14-02-2006, 14:23
Looking strong mofo! The chavs sound unbearable

Cheers Tim.

Them chavs need a good kicking!! A couple were on a bench I fancied using a couple of weeks ago, I chucked them off!! :033:
There is also an abundance of asians that use my gym. It freaked me out when I went into the changing rooms and I was the only english man in there alongside 7-8 asians :017: I've nowt against them, mind.
LA
14-02-2006, 22:11
FRONT SQUAT

110x5x5
112.5x3x5
115x5

RDL

122.5x4x8

SPLIT FRONT SQUAT

57.5x4x6 I nearly puked after sets 3 & 4 :078:

Ham Curl

75x6, 70x8, 65x10, 45x18

Hanging Leg Raise

20lb dbx11, 12, 12

Overhead plate crunch

15x25, 20, 16
LA
16-02-2006, 22:26
INC DB BENCH

95lbx1x10, x8, x8, x7
85lbx1x12

DB ROWS

105lbx4x10

SEATED OHP

77.5x1x4 failed 5th rep
67.5x9, x8, x8

CHINS

BWx10,x10,x10,x9,x8 Progress again.. :yes:

CG 5inch Board Press

120x2, x3
110x5 = 2 board
60x30

L-flyes

2.5x1x15
Tricky
17-02-2006, 18:42
[CHINS

BWx10,x10,x10,x9,x8 Progress again.. :yes:

i thought youd chinned like BW+20 for reps ?
LA
18-02-2006, 17:18
i thought youd chinned like BW+20 for reps ?

Yeah, I do, on Mondays. BW on thursdays.
LA
18-02-2006, 17:19
Deadlifts

140x3
170x1
190x1
210x1
200x4x1
190x4x1

That 210 was a bit of a struggle. I got it nonetheless.

Facepulls

60x4x12

High Cable Woodchoppers

70x4x8

Shrugs

130x3x10

BB Calf Raise

145x3x16

Ez Bar Curls

42.5x10, 11, 9, 8

Not too bad a session. Gym full of chavs. Again! I saw some awful squats today. I'm not sure which were worse - the smith machine squats or the 1/8 squats. The guy followed his 1/8 squats with what were meant to be BB lunges. He'd just seen my brother do them - lol.
LA
18-02-2006, 17:27
Here's a few videos for those who are interested, but don't go on AS.

Click here to watch 112.5kg-Front-Squat (http://media.putfile.com/1125kg-Front-Squat)

Click here to watch 55kg front-split-squat (http://media.putfile.com/front-split-squat)

Click here to watch 180kg-dead (http://media.putfile.com/180kg-dead)
PikeKing
18-02-2006, 17:33
pretty close stance you have for the split squat,I bet u must feel that in the quads a lot.

nice deadlift technique, thats the best I've seen posted on this forum of round backers
LA
18-02-2006, 17:37
Yeah the split squats really really hurt!
LA
21-02-2006, 08:51
cuban rotations 2x12

DIPS

bw+52.5x1x5
bw+52.5x2x4
bw+45x2x5
bw+30x1x10

Hard!

ROWS

110x1x5
112.5x3x5
110x1x5
92.5x12

the 5th rep on sets 2-5 were a bit cheatish :whistle: .

CGBP

107.5x4x5
110x1x4 = pretty chuffed with that.

CHINS

BW+21.25x1x5
BW+22.5x2x5
BW+22.5x1x4.5 = rep 5 wasn't quite there
BW+20x1x5

pushdowns

70x12
40x20 dropset onto 20x40 per AG

Seated DB Inc Curls

22.5x8, x6

10x20 dropset onto 5x20 = ****ing killer - I could feel the lactic acid gushing in my biceps!
LA
22-02-2006, 09:22
FRONT SQUAT

warm up:
60x6
80x3
100x1
110x1
take a shit x1

112.5x1x5
115x3x5
117.5x5 - I will be happy if I make can the 120x5 next week.

GOODMORNINGS

60x8
80x3
100x2x5
100x1x7

SPLIT FRONT SQUAT

60x4x6 They felt easier than last week, it's probably because I've swapped the RDL's for GM's.

Ham Curl

75x7, 70x9, 65x10, 50x18

Hanging Leg Raise

25lb dbx12, 12, 11

Overhead plate crunch

15x22, 16, 13 I think I did them properly this week
LA
24-02-2006, 09:32
INC DB BENCH

100LB x7, x6, x5, x5

DB ROWS

105lbx1x10
105lbx3x12

I thought about upping the weight but the next dumbells are 127.5lbs ea. - A bit of a jump!

STANDING OHP

60x2x10
62.5x1x9

CHINS

BWx10,x10,x9

Board Press

120x5 = wide-ish grip with 3 board
120x4 = close grip with 3 board
120x3 = close grip with 2 board

DB Flyes

20x2x12 = flat bench
20x1x12 = inc bench

Pushdowns

40x20 dropset onto 20x41
LA
25-02-2006, 17:40
Deadlifts

175x3x3
185x2x3
195x1x3

Comfortable.

Facepulls

60x4x15

High Cable Woodchoppers
55x1x15
65x1x12

Shrugs

132.5x2x10
135x1x10

Ez Bar Curls for 10mins

40x12, x8 x8
35x9, x8, x7, x6
666
26-02-2006, 00:12
Strength's coming back quickly on those deads.
LA
28-02-2006, 10:27
cuban rotations 2x12

DIPS

bw+55x3x3
bw+46.25x6
bw+32.5x10

That 55kg is the most I've ever had on my dip belt. It's really awkward to get in place!


ROWS

112.5x1x5
115x3x3
100x1x8


Pretty good. Decided to move onto 3x3 so I can keep upping the load.

CGBP

110x4x5
112.5x1x4

Bench keeps going up! The board pressing really is helping.

CHINS

BW+23.75x2x5
BW+23.75x3x4


pushdowns

70x11
40x20 dropset onto 20x40

Seated DB Inc Curls

22x8, x8, x7, x6

It really was Chav city in the gym :mad: .
666
28-02-2006, 10:42
You just keep making decent progress... It's depressing :( I'm thinking of changing to a similar style routine to yours with upper and lower splits, though with one of my upper days split into a push day and a pull day.

You ever think about maxing out on your bench powerlifting style? That's a decent cgb, dip and ohp you've got, should make your bench pretty decent.
LA
28-02-2006, 11:57
You just keep making decent progress... It's depressing :( I'm thinking of changing to a similar style routine to yours with upper and lower splits, though with one of my upper days split into a push day and a pull day.

You ever think about maxing out on your bench powerlifting style? That's a decent cgb, dip and ohp you've got, should make your bench pretty decent.

Thanks.

I don't like the idea of splitting it up into a push day and pull day tbh. If you do that, then whichever exercise you do 2nd, 3rd etc is gonna be seriously hampered. Unless you take 5-10mins out between each exercise

Yeah I've thought about maxing out, but never really got round to doing it lol. Might do it before my next deload.
666
28-02-2006, 12:58
I don't like the idea of splitting it up into a push day and pull day tbh. If you do that, then whichever exercise you do 2nd, 3rd etc is gonna be seriously hampered. Unless you take 5-10mins out between each exercise
I'd be doing it cos the workouts would be very short, so I'd only get in one push and one pull if I did them on the same day (which I'll be doing once per week). It doesn't really matter if the numbers are down a little on the latter exercises - they're going to be high rep anyway, and shorter rests will help get my work capacity up and hopefully stimulate a bit more growth.

Yeah I've thought about maxing out, but never really got round to doing it lol. Might do it before my next deload.
Do it! :kinky:
GoldenArrow
28-02-2006, 15:51
Surely after makes more sense.
LA
28-02-2006, 16:09
Surely after makes more sense.

would it??? Last time I deloaded I seemed to lose strength. Maybe the deload wasn't long enough, or maybe it wasn't needed...
LA
01-03-2006, 10:54
FRONT SQUAT

115x1x5
117.5x3x5
120x4 I didn't attempt the 5th rep as rep 4 was a struggle.

GOODMORNINGS

60x8
80x3
100x1x6
102.5x1x5
102.5x2x6

^^^I can feel the DOMS already, today.

BB Calf Raise

150x15, x14, x12

superset with

Ham Curl

75x6, 70x10, 65x10, 50x19

BB SHRUGS

137.5x3x10

Last few reps not particularly strict, but good enough imo.

Hanging Leg Raise

40lb dbx10, BWx2xmany

Overhead plate crunch

15x23, 17, 15

I've moved calf raises and shrugs from Fri to Tues and Split squats in the opposite direction. I know this means training traps most days, but hey, monster traps look cool....
uk machine
01-03-2006, 12:09
Gotta love that feeling tho, 'shit im going to hurt tom' :023: :038:
and yeh whip those traps into something sickening :kinky:
LA
03-03-2006, 08:56
INC DB BENCH

100LB x8, x6, x6, x6

DB ROWS

127.5lbx3x8
100lbx1x12

A bit of a jump in weight here, but I kept good form, so I'm pleased. I think I'm the only one in my gym that actually works the target muscles when doing these, as the guy/fag/chav next to me was using so much momentum his arm looked like it was gonna come out of its socket.

STANDING OHP

62.5x2x10
65x1x9
65x1x8

Well chuffed with the OHPing. I feel doing it seated for a while and using bigger weights has really helped me.

CHINS

BWx10,x10,x10

First set was pronated wide grip - just thought I'd test it out. I didn't like it.

Board Press

122.5x4 = wide-ish grip with 3 board

I was gonna do rep 5 here but my bro pulled the board away before I had chance to :013:

122.5x3 = close grip with 3 board
122.5x2 = close grip with 2 board

DB Flyes

22x2x10 = flat bench
22x1x8 = inc bench

Pushdowns

40x22 dropset onto 20x43

A good session overall.
Narc
03-03-2006, 09:52
DB ROWS

127.5lbx3x8
100lbx1x12

A bit of a jump in weight here, but I kept good form, so I'm pleased. I think I'm the only one in my gym that actually works the target muscles when doing these, as the guy/fag/chav next to me was using so much momentum his arm looked like it was gonna come out of its socket.



His name wasn't Jon by any chance? :D

Nice OHP, what were you 4x10'ing before?
LA
03-03-2006, 22:32
His name wasn't Jon by any chance? :D

Nice OHP, what were you 4x10'ing before?

lol, probably. Although he was only rowing 70lb.

re OHP, my best ever on 4x10 is using 65kg, but that was back in may last year. Recently I've been struggling to get all reps in with 60kg, before trying seated.
LA
03-03-2006, 22:34
Deadlifts

170x2x5
175x2x5
180x8

I only planned to pull that 180 five times :p

Front Split Squats

62.5x4x6

Facepulls

30x4x15

Used a different cable that was higher up. Really felt them in the rear delts.

Ez Bar Curls for 10mins

40x12, x8 x8
35x9, x8,
30x10, x9
666
04-03-2006, 00:43
Deadlifts
180x8

Beast. :038:
uk machine
04-03-2006, 14:42
bravo! bravo!
LA
07-03-2006, 09:46
Cheers guys :)

Deload Week:

BB Rows

115x3x3

CGBP

115x3
117.5x3
120x2

^^all PB's. I was gonna try for a 3rd rep on the last set, but I thought other wise, as this week is meant to be a deload. All reps were pretty easy.

CHINS

BW+25x3
BW+27.5x2x3

Done.

I was gonna do squats instead of the Chins, but I'd brought the wrong damn shorts :mad:
Tricky
07-03-2006, 18:05
Surely after makes more sense.
true story
LA
14-03-2006, 11:03
OHP

70x3x3

CHINS

BW+27.5x3x3
LA
14-03-2006, 11:05
CGBP

110x4x5
110x1x4

SEATED OHP

70x5x5

DB INC BENCH

95lbx7, x5, x5

Last rep on each set was rather difficult, probably due the CGBP and OHP before hand tbh

Tri-pushdowns

65x12, x11, x9

60x12

Hanging Leg Raises

15x11, x9

Overhead Plate Crunch

15x2x20
666
14-03-2006, 20:11
All push no pull...?
LA
15-03-2006, 10:55
All push no pull...?

Yep gonna be doing:

push
pull
off
repeat

while my leg is not upto squatting etc.
PikeKing
15-03-2006, 20:23
Yep gonna be doing:

push
pull
off
repeat



:026:
GoldenArrow
15-03-2006, 21:07
pull-
off-
repeat.
.
:026:
LA
16-03-2006, 07:56
LOL. Ya got me on that one :044:
LA
17-03-2006, 09:15
BB ROW

105x5x5

CHINS

21.25x5x5

BB SHRUGS

130x4x10

Ez Bar Curls 10mins

40x11, x9
35x10, x9, x7, x7
30x10
20x15

finished with some rear delt flye work.
LA
17-03-2006, 09:15
NB. DOMS in my anterior delts really held me back in the whole workout.

DIPS

BW+45x3
BW+30x3x10
BW+30x1x8


STANDING OHP

60x2x10
60x1x9.5
60x1x9

BOARD PRESS

125x1x2 = 5 board. failed the 3rd rep due to bad DOMS.
117.5x1x3 = 3 board
115x1x3 = 3 board

Flat Flyes

18x3x12

Tri Pushdowns - 10mins

60x12, x11, x9, x9, x8, x8, x6 = something like that :017:
666
17-03-2006, 21:06
Why don't you do your board press first as you're going heavier on them?
LA
22-03-2006, 10:46
Why don't you do your board press first as you're going heavier on them?

As I count board press as just an assistance exercise. I don't want to compromise my dips and OHP.
LA
22-03-2006, 10:49
18.03.06

DB ROW

100lbx4x10

CHINS

BW+2.5x4x8

FACEPULLS

30x4x15

Seated Inc DB curls

22x1x8
20x1x8
20x2x6

Hammer Curls
20x1x8
Ez Bar Curl
20x1x20

DB Side Bends

25x2x10

Back Extensions

6.25x2x10-15

--------------------------------------------------

20.03.06

CGBP

112.5x1x5
112.5x2x4
110x1x3
112.5x1x3


SEATED OHP

72.5x4x3
75x1x3

DB INC BENCH

100lbx5, x4, x4


Tri-pushdowns

65x13, x12, x10, x8

Hanging Leg Raises

15x10, x9

^^****ing awkward these!

Overhead Plate Crunch

15x2x20

----------------------------------------------------------------------

21.03.06

BB ROW

107.5x5x5

CHINS

22.5x5x5

BB SHRUGS

132.5x4x10

Ez Bar Curls 10mins

40x12, x10, x8
35x10, x10, x8
30x8

finished with some rear delt flye work again.

2.5x3x15
LA
29-03-2006, 11:20
23.03.06

DIPS

BW+46.25x3
BW+32.5x3x10
BW+32.5x1x8


STANDING OHP

62.5x2x10
62.5x2x9
62.5x1x8

BOARD PRESS

120x1x2 = 3 board. failed the 3rd rep - ****er!!
120x1x4 = 5 board
115x1x4 = 3 board

Tate Press

20x1x6
22x3x9

Flat Flyes

22x3x10

Pushdowns

50x23 dropped onto 25x30
-------------------------------------------------------------------------

24.03.06

RACK PULLS from below the knee

140x1x7
180x1x3
220x1x3
240x3x1
220x1x4
220x1x5
220x1x3

DB ROW

105lbx2x10
105lbx1x12

CHINS

BW+3.75x3x8

FACEPULLS (diff cable stack to last time)

55x4x15+

Uneven Barbell Side Bend

7.5x2x10

-------------------------------------------------------------------------

27.03.06

CGBP

115x5x3


SEATED OHP

75x4x3
77.5x1x3
70x1x7

SPEED CG BENCH

70x8x3

Tri-pushdowns

70x12, x8,
65x10, x8

Leg Raises

25x3x5

Planks

3x1minute

--------------------------------------------------------------------------
28.03.06

BB ROW

110x5x5
90x2x10

CHINS

23.75x3x5
23.75x1x4+1
25x1x4

BB SHRUGS

135x4x10
last set ss with
100x1x15

Ez Bar Curls

42.5x11, x9, x8
40x8

Seated Inc Curls

regular grip:16x11,x9
hammer grip:16x9, x7

Rear Delt flyes on an incline bench

2.5x1x17
3.75x2x17

^^Good sesh that

There was a steroid infested woman in the gym today. She didn't half get some looks. She was ****ing big though - Looked like Chyna from WWE with blonde hair.
uk machine
29-03-2006, 21:35
having some great sessions there
Tricky
29-03-2006, 21:44
your seated OHP is HIGH! Do you think its helped your standing OHP? How the **** d'you get the bar into position and shit?
GoldenArrow
29-03-2006, 21:51
It's not that good for seated*, I would imagine he just unracks it out of the seated press bench (aka RC killer)

*when i couldnt press 60 for 5 standing, I was doing 90 for 10 seated IIRC
Tricky
30-03-2006, 22:10
It's not that good for seated*, I would imagine he just unracks it out of the seated press bench (aka RC killer)

*when i couldnt press 60 for 5 standing, I was doing 90 for 10 seated IIRC
right never tried so dint know it was that much easier. Not sommat id ever do on my own, or even could at my gym seeing as we have no seated bench thing.
Narc
30-03-2006, 22:28
Surely unrack it near lockout from an adjustable bench in the rack?
LA
31-03-2006, 19:52
DIPS

BW+47.5x3
BW+33.75x2x10
BW+33.75x1x9
BW+33.75x1x8
ss BWx10

Leg Press

120x3x20-25

Had to wait for the oly bar so did some light leg press to test my leg out. Not too bad. Knackering though.

STANDING OHP

65x1x9
65x1x8
65x1x7+1pp
62.5x1x9+2pp

Feeling really dizzy here when getting passed 5 reps - must be the Eph I started. I'd been buzzing all day, yet the eph that I took says it expired 06/05 lol.

BOARD PRESS

120x1x2 = 3 board
122.5x1x2 = 3 board
125x1x4 = 5 board

3 board flew up for the first two reps but then I loose it on the 3rd. 5 board was easy.
Think I may need to make a 4 board.

Tate Press

50lbx3x8

Flat Flyes

50lbx2x12
50lbx1x9

Pushdowns

50x23 dropped onto 30xlost count tbh

^^^^That was one damn long workout
LA
31-03-2006, 19:56
Surely unrack it near lockout from an adjustable bench in the rack?

^^^^Yup

I wouldn't unrack it myself with more than 50kg on. My Bro helps me in place with the working sets.


Ben, funnily enough I do think Seated OHP has helped my Standing OHP. Maybe it's just a confidence thing.
LA
31-03-2006, 19:57
having some great sessions there

Thanks mate dancingban .
LA
31-03-2006, 20:15
RACK PULLS from below the knee

140x1x7
180x1x4
220x1x3
240x1x2
245x4x1 pin pull 245kg.3gp (http://www.zippyvideos.com/1767620114600696/pin_pull_245kg/)
225x1x3
225x1x1
180x14 :078:

DB ROW

105lbx3x12

CHINS

BW+5x1x9
BW+5x1x7.75 lol
BW+5x1x7

FACEPULLS

30x1x15
32.5x1x15
35x2x12

Planks

2x75secs
Narc
31-03-2006, 21:28
Dude how easy did that look!!!! put more weight on the bar
666
31-03-2006, 22:01
Lol wasn't that one of your warm-ups!
GoldenArrow
31-03-2006, 22:22
That's what i said.
LA
20-04-2006, 10:19
I've not posted in here for a while due to illness and being lazy, but I'm just about getting back into the swing of things again now.

14.04.06

--------------------------------------------------------------------------------

Rack Pulls from below the knee

140x6
180x3
210x2
230x1
240x1
210x8
210x6
180x15
140x10

^^Not bad considering I've been ill and shit.

Face Pulls (dodgy weight readings on cable stack)

50x15
55x15
60x15
65x12

Standing Ab Pulldowns

55x25
65x15
ss
Hanging Leg Raises
bwx15

side bends

60lbx1x10e/s

------------------------------------------------------

18.04.06


CGBP

105x2x5
105x1x4
102.5x2x5
85x1x11

Seated OHP

72.5x5x3
72.5x1x2

Inc DB Bench

85lbx2x8
85lbx2x7

Tri pushdowns

70x8
65x10
60x10
50x15

Planks

3x75secs

------------------------------------------------------------------

19.04.06

BB Rows

102.5x5x5

Comfortable.

Chins

BW+16.25x3x5
BW+17.5x2x5

Bodyweight has also increased 2kg since last time. Still comfortable though.

BB Shrugs

120x10
125x10
130x2x10
100x20

Seated Inc Curls

18x11/11, 18x9/9, 18x8/8, 18x7/7

Rear delt raises

2.5x3x20/20