Wednesday
In Lieu of Tuesday (that day went to sh*t) and no arms (again) tomorrow.
Seated Press
usual warm ups and felt good so went to 120kg/164lbs x 4
Rear Delt Machine Work
To stack + pin/3.75kg x 7
Wrist Roller - Extensor Work
CJ and Steve also joined in
20kg/44lbs x 3 x 3
Monday
Power by steam wind, piss and anger (seemingly family type manipulation)
Hatfield Squats
W/up, 170kg/374lbs x 8, 260kg/572lbs x 8, 375kg/825lbs x 4 (best was the 380kg x 4 last year)
Leg Press
300kg/660lbs x 8, 500kg/1100lbs x 8, 720kg/1584lbs x 8. Just loaded whatever and got it done...
Saturday
In lieu of Friday. Did a tiny bit Thursday but stopped, chilled and tidied my home gym up instead.
Close Grip Bench Press
Stayed on plan.
to 160kg/352lbs x 5 x 3
Mid-Iso Row
Per arm, one at a time. 40kg x 8, 80kg x 8, 120kg/264lbs x 6
Thick Handled Dumbbell Work
Could have been...
Tuesday
For you it's xmas week. For me it's shoulders and forearms. We're not the same lol
Seated Press
to 115kg/253lbs x 4
Rear Delt Machine Work
to stack + 3.75kg (eqv 283.25lbs) x 6
Wrist Roller - Extensor work
20kg x 3, 3 and 2
Monday
It's Xmas time, mistletoe and squats... Getting to be a tiny bit mad in the shops
Hatfield Squats
160kg x 8 (might up this to 180kg warm ups soon), 260kg x 8, 370kg/814lbs x 4
Leg Press
280kg x 8, 480kg x 8 and 690kg/1518lbs x 8
Lying Leg Curls
8p x 8, 17/5 x 5 r/p
s/s
Leg Extensions...
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