oh nice so you jumped back on so :P good luck mate

very rarely off mate!
I do have the occassional break though!

How long was your last break? wasnt to long ago from what i remember. hows everything coming along for you bro? cant wait to get more info on you sups :)

It was about 6 weeks mate, that was when I had my bloods done

Chest and Biceps

Started off with a couple of warm up sets.

Chest press machine 1 x 8

Hammer strength press 1 x 7

Machine flyes 1 x 9

Cable crossovers 1 x 10

Concentration curls 1 x 10

Barbell curls 1 x 9

Dbell hammer curls 1 x 7

All sets done to failure, real HIT!!

Wow bro u went all out Dorian on them weights :P lol

nice work

yes mate, the Dorian way makes sense and is my absolute favorite program
I love brutal and that's brutal!!

Shoulders and Triceps

A couple of warm up sets to start, also a couple of rotator cuff exercises.

Dumbell shoulder press: 1 x 9

Seated lat raises: 1 x 7

Single arm cable lat raises: 1 x 12

EZ bar pushdowns: 1 x 12

Overhead extensions: 1 x 10

Cable kick backs: 1 x 12

Back

A couple of sets to warm up.

Dumbell pullovers 1 x 8

Close grip pulldowns 1 x 7

Bent rows 1 x 9

Seated row(to the chest) 1 x 8

Rear delt machine 1 x 8

Lower back extensions 2 x 10

looks like you enjoyed watching the dugdale piece last week?!

Absolutely, Dorian vids always motivate me :D