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Friday Up early (before 5am) to be at the shops early for some xmas food specials - then to the gym. Kinda tired by the end of the session Close Grip Bench Press Stayed on plan (ish lol) to 160kg/352lbs x 5 x 3 s/s (bench heavy sets only) Iso Lever Low Row 60kg x 8, 100kg x 8 and 140kg/308lbs x 6

Thursday 'Heavy' arm day Hammer DB Curls 10kg x 20 (w/up), 30kg x 8, 50kg x 8, 70kg x 8 and 90kg/198lbs x 8 (per arm - 1 arm at a time) s/s Skull Crushers bar x 8, 29kg x 8, 59kg x 8, 84kg x 6 Dumbbell Wrist Curls 17.5kg x 20, 27.5kg x 8, 35kg x 8 and 42.5kg x 8 (RH only - need to tweak LH...

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Monday Only 2 people, inc me, in gym to begin with. Took my time and session got better as I went along Hatfield Squats w/up,160kg x 8, 260kg x 8 and 365kg/803lbs x 4 Leg Press 280kg x 8, 480kg x 8, 680kg/1496lbs x 8 Lying Leg Curls 7p x 8, 17p + stacker plate x 4 s/s Leg Extensions stack x...

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Friday Close Grip Bench Press Usual warm ups, 150kg x 3 x 3, 160kg x 1, 170kg x 1 (all sleeves only),180kg/396lbs x 1 single ply slingshot s/s(top sets only) Mid-Iso Row 40kgx 8, 80kg x 8 and 110kg x 8 (one arm at a time)

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Thursday Supinating Curls w/upx 20, 12.5kg x 8, 22.5kg x 8, 32.5kg x 8, 42.5kg x 8 (had less planned so this was good) s/s Tricep Pressdowns 4px 20, 7p x 8, 11p x 8, 17p x 8 (felt strong here) Multi-angle Reverse Grip One Arm Pressdown 4px 20 reps as a drop set / pump after pressdowns...

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Tuesday Storm warnings. Had to divert walking to the gym due to flooding. 2 hours later I was wading across water 2 feet deep on the way back after (vid on FB) Seated Press to 112.5kg x 5 reps Rear Delt Machine Work to stack +2.5kg x 5 reps Wrist Roller – Extensor work 17.5kg x 3, 3 and 2 reps

Getting down and dirty with 440kg/968lbs

Monday Hip Belt Squat 160kg x 8, 280kg x 8 and 440kg/968lbs x 6 (not sure if this is a rep x weight PB) Leg Press 260kg x 8, 480kg x 8 and 680kg/1496lbs x 8 Lying Leg Curls 8p x 8 and 17p x 7 r/p s/s Leg Extensions stack x 8 and 150lbs x 6+2 r/p per leg

(barely 48) So 48 then