New routine today 2x5 week blocks 3 day split • Day 1 - Squat - Seated smith press - Hamstring curls - Lateral raise machine - Ab curls machine - Seated concentration curls • Day 2 - Bench press - Lateral raise machine - Pec Dec - Smith skullcrushers • Day 3 - Deadlift - Smith calf raises - Smith Yates rows - Bicep pull downs - Seated concentration curls • Strength goals - 132.5KG squat 5x5 ( 5KG) - 105KG bench press 5x5 ( 2.5KG) - 187.5KG deadlift 7 reps ( 5KG) Take my bodyweight up from 190 to 192lbs, stronger with bigger 💪

Recently my first rep of touch and go deadlifts has been ugly Much improved today 170KG x 6, focussed on keeping the bar close with my scap down. Sets me up nicely for the next 4: Week 2 170KG (2 sets) Week 3 177.5KG (1 set) Week 4 177.5KG (2 sets) Week 5 185KG x AMRAP

Abs at 40 hanging on 9 months into the bulk 175->190

3rd set of bench press with 105KG yesterday with my grip just outside the centre gnurling There or an inch inside the rings are my 2 strongest grips. Anywhere in between feels awkward. Bodyweight sitting back over 190lbs which has to keep going up if I want my bench to improve

5th and final set of 3s with 105KG I used 3 grips- 1" inside the rings 2" inside the rings 0.5" outside the centre gnurling First and 3rd grip feel equally strong just different emphasis on chest/delts Vs chest/tris

First day of the routine 5x3 squats with 130KG Fighting to keep my heels planted and not go up onto my toes

I've been battering the lateral raise machine twice per week I try to pause for a 1 count at the top, but it's more like half a second on the last reps This way gives me DOMs, better for growth I think

Arms have definitely grown Been using this cable skullcrusher for months now (plus bench pressing)

It's safe to say I smashed this past 10 weeks March 29th deadlift • 180KG x 5 Today • 182.5KG x 7 Also healed my back - dropped bench press to 1x week, but hit back 2x week for 8 weeks • rear delt flies • smith Yates rows • pulldowns/pull ups New goal next week 👍

This last 5x5 bench press set with 102.5KG was a grinder That's what happens when you're not consistent with your kcals I've averaged 3600 this week, but I need 4000

A year ago I couldn't squat 120KG without pain shooting down from my hip Ground out a 160KG today

I really enjoy Yates rows on the Smith Machine I've had a little tendonitis in my right forearm, but with straps and moderate weight I can crunch my upper back effectively

Better set up on the first rep this week (9) - 175KG for 6 touch and go Deadlift Did a second set of 6 then moved onto the Smith machine for calf raises and Yates rows. Finished with rear delt flies. Next week 1 set AMRAP with 180-182.5KG.

Week 9. Cautious on bench press to not re-injure myself 105KG x 3 112.5KG x 3 102.5KG 3x5 Next week aiming for 5x5 with 102.5KG Then possibly a rest week before I go back at it towards 5x5 with 105KG and building a bigger back with healthy shoulders.

Week 9: dropped it to 3 gym sessions to let the joints recover. Body fat sitting around 14-17% abs still hanging in there. 175 lbs in October → 190 lbs now.

A slight detour from my normal squat routine - 10x1 1. 130KG beltless and wobbly 2. 137.5KG 3. 137.5KG form kicked in better 4. 145KG 5. 152.5KG 6. 152.5KG 7. 140KG 8. 140KG 9. 132.5KG 10. 132.5KG Followed by standing DB press and ab curls machine It's been 9 weeks of this back focused routine My back finally feels pretty good 👍

Apart from the first-ugly-adrenaline -fueled rep, deadlift was ok 175KG x 6 touch and go The rest of week 8 back/calves/bis workout went: • smith calf raises - 37KG x 9 Painful Achilles so less weight and only 1 set with 2-3 seconds pause at top and bottom • smith Yates rows - 77KG x 8 way smoother than last week but forearm tendons • rear flyes machine • Zottman curls - 10KG x 6 better than nothing

Heaviest bench press I've done since March Week 8 chest/side delts and tris: • bench press - 102.5KG x 5,5,5,3 - 107.5KG x 3 (vid) Followed by some lateral raise machine and cable skullcrushers

Trained back and arms (week 8) Had to drop volume and change exercises to avoid pain OUT 1. Chin ups 2. Vbar rows 3. Biceps curls IN 1. Lat pull down 2. Straight bar row 3. Wrist extension/curls Vid of last set of rows. Form loose so something to work on