tues
back

warm up
few light rows
and few light lat pulldowns


lat pull down 10,8,6,15
tbar row 10,8,6,15
face pulls wide grip 10,8,6,15
barbell rows 10,8,6,15


and also forearm excercise

thrs shoulders/triceps

warm up
arm streches
delt work 25 reps
light dumbell press 25 rep

shoulders
shrugs 10,8,6,15
smith machine press 10,8,6,15
rear delt machine 10,8,6,15
delt raises 10,8,6,15 done in like swiming butterfly motion to get both side and front delt in one move

triceps
cable rope pull down 10,8,6
over head dumbell raise 10,8,6
tricep extension machine 10,8,6

cut it down fair bit and still feel done enough

Cut it down by what??
You're still doing too much, shoulders are not a large muscle group 9 to 12 sets is more than enough.

woops forgot friday not clear what done been long weekend
sqauts
leg press
lunges
calf raises
was light one
and dont remember all sets

knowing you, probably about 50!!!

right
monday
chest/bicep

warm up
rear delt lift 25reps
emty barbell flat 25reps

chest
decline dumbell press 10,8,6
incline dumbell press 10,8,6
incline fly 10,8,6
press ups 3 X 12 superset with cable crossovers 3 X 12

bicept
ez bar preacher 12,10,8
hammer curls 12,10,8
cable curls 10,8,6

???
thoughts have cut down bit

Sorry andyebs, not taking the piss, honest, but CC's post had my laughing for ten minutes!

Keep up the good work tho, andyebs! I'm following your log.

its cool
CC tells me im over training im trying to cut down

but then i think
the human body was never designed for sedentary lifestyle it was created to hunt saber tooth tigers and walk 50 miles a day

Yes but you don't hunt sabre tooth tigers or walk 50 miles a day!!!

tues back/forearms


warm up
light barbell rows 25reps
light dead lift 25reps


deadlift 12,10,8,4 its all could get out of last one as put little extra than normal 6 rep max
t bar rows 10,8,6
lat pull down 10,8,6
barbell rows 10,8,6

fore arms
rolling bar on bench to fingers and back
same but standing and bar behind me at glute area