[sniper300c]

Wednesday Night
Chest
decline barbell
8reps@60kg
8reps@80kg
6reps@95kg

dumbell incline bench
8reps@20kg
8reps@30kg
8reps@35kg
no rest 8reps@25kg
no rest 8reps@16kg

chest press machine
8reps@25kg
8reps@40kg
8reps@50kg


Triceps
seated machine tricep press
8reps@45kg
8reps@70kg
8reps@81kg

V bar cable pulldown
8reps@60kg
8reps@80kg

rope cable pulldown
8reps@20kg
8reps@50kg

then home for a shake

[sniper300c]

Test E-1cc@250mg and NPP-1cc@200mg this morning

[sniper300c]

stuck to the diet sheet today apart from changed my chicken for tea with 12 beef meatballs

[sniper300c]

just got back from the gym, early workout today as it shuts early


Biceps
standing barbell curl
8reps@10kg, 8reps@20kg, 8reps@30kg

seated preacher curl machine
8reps@35kg, 8reps@ 55kg, 8reps@65kg

seated dumbell preacher curls
8reps@15kg, 8reps@20kg, 8reps@20kg

incline dumbell curls
3sets, [email protected]
superset with 8reps@12kg


back
seated high row
8reps@40kg eachside, 8reps@50kg eachside, 8reps@60kg eachside

close grip lat pulldown
8reps@50kg, 8reps@75kg

seated cable row
8reps@50kg, 8reps@60kg, 8reps@70kg

T-bar row
8reps@40kg, 8reps@60kg

overhead pulldown cable row
8reps @50kg, 8reps@60kg, 8reps@80kg

reverse pec dec:
8reps@40kg, 8reps@75kg


shoulders
shoulder press machine
8reps@20kg eachside
8reps@40kg eachside
8reps@70kg eachside
8reps@40kg eachside

front raises db
2sets, 8reps@15kg

side raises db
2sets, 8reps@15kg

hang/clean and press
8reps@25kg, 8reps@30kg

lever shrugs
8reps@60kg eachside
8reps@80kg eachside
8reps@40kg eachside

[sniper300c]

Train & eat like you have a gun to your head.

Thats all you need to do to win this contest.

totally agree KF, cant wait till this festive shit is over so the gym is open everyday......ha ha
i'm getting there with my training but need to start pushing myself a little harder, but hopefully my mate is gonna start training with me for the next couple of weeks.

[sniper300c]

Test E-1cc@250mg and NPP-1cc@200mg

[sniper300c]

stuck to the diet as planned, changing tea though from chicken and potatoes, to chicken and chorizo paella.
had a couple of pepsi's this aft aswell, but everything else as is.

[sniper300c]

Happy New Year

[sniper300c]

stuck to the diet sheet today, piling on the poundssssssssss nicely!!!!

[sniper300c]

stuck to the diet plan again, running out of protein powder so had to order some-more today, hopefully will be here very soon.
start my personal trainer course next week so will be in the gym alot more over the next couple of months.