Good job stiggy
thanks filth
Bench day!!
Been looking forward to a heavy bench day for a while now.
4 x 119 kg(full stack on the chest press machine, just a feel good start
)****Gainzzz
up to the bench - there was a lad already on it, so I joined him - he was struggling to lift the smallest weights though, so my planned go for a new 1 rm was cut loose.
anyway
120kg x 3
120kg x 3***Gainz(second set is gainzz)
120kg x 1 (the lad clearly had no clue about spotting and snatched the bar and pulled as soonb as I started to struggle - I had to have a word and explain how to spot cos this kid was stealing my gainzzz :box
Dropped to 110kg for 3 sets of 5 - 6 - had to keep shking my head at the kid - dont snatch the ****ing thing - use two fingers each hand and youll probably be taking like 10kg off the rep and I can finish the set!!!
down to 100kg for 1 set 7 and one set 6
dropped to 90 till fail (7-8 cant remember)
80kg for 10
70 kg for 12
60kg for 12 - 15 i think
then decline only light just did about 5 sets light here varied weights up and down each set, just to play the muscles a bit.
Cable fly - decline 19.3 kg each side 1 set 7 - failed 8th so
3 sets with 17 kg each side followed
then shoulders rear delt fly decline for 4 sets, the flat for 3 sets then incline fro 3 sets
oh press 1 set 8 on 60 kg
goodmornings and lateral raises to finish.
****ing picke dup a coffee directly after and my arms were so weak they were shaking, and i sspilled a load of it
:crackup:
lol
