[sniper300c]

legs
standing calf raise
8reps@90kg
8reps@170kg

seated calf raise
8reps@45kg
8reps@90kg

sled 45* leg press
8reps@80kg
8reps@160kg
8reps@280kg
8reps@320kg
8reps@160kg

lever leg extension
8reps@30kg
8reps@70kg (pb)

lever lying leg curl
8reps@30kg
8reps@75kg (pb)

[sniper300c]

also decided to do afew other bits aswell.
was gonna try 80kg each side on the shoulder press machine but decided i didnt want to fuck my arms or shoulders up, so stuck at 70kg.

8reps@40kg eachside
2sets of 8reps@70kg eachside
was very very happy gonna try 80kg in next couple of days but gonna get a hand with lifting it for 1st set as it takes some power to explode it up above the head.

then did abit of bicep work
seated preacher curl machine
8reps@35kg, 8reps@ 55kg, 8reps@65kg

seated dumbell preacher curls
[email protected], 8reps@25kg, 8reps@25kg
superset standing barbell curl 8reps@20kg
rested then repeated twice

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

[sniper300c]

chest
decline barbell press
8reps@ 40kg, 8reps@80kg, 5reps@90kg (personal best!!)
8reps@60kg, 12reps@40kg

incline dumbell bence press
8reps@30kg, 8reps@35kg, 8reps@25kg, 12reps@20kg

Pec dec
8reps@ 56 kg, 8reps@ 88kg

chest press machine
8reps@20kg, 8reps@40kg, 8reps@50kg (personal best) 8reps@20kg

2sets of 8reps bodyweight dips

2sets of 12reps press ups when got home

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


home and a shake with 500ml milk

so so happy at the moment my lifts are going up and i've become alot more focused over the last week or so.

[sniper300c]

[sniper300c]

left is last week, right is tonight!!!
im so so glad i stuck it to the end because the difference this week is amazing, alot more shape and fuller

[sniper300c]

[sniper300c]

3/4 weeks ago i hit a brick wall mentally and physically, i really struggled as i couldn't seem to acknowledge i was making any progress, i stuck with it and kept on going, and tonight i am so pleased i stuck with it as im amazed of the progress ive made in these last few weeks.

as a wise man once said.......'keep beasting it out bro' (KF).....ha ha

[ogy]

awesome pics brother, fucking miles bigger, good luck

[sniper300c]

WEIGHT
starting:-193lbs
Final:-212lbs

START AND FINISHING PHOTOS
LEGS
DIDNT HAVE STARTING PHOTOS FOR LEGS SO THESE ARE 4WEEKS IN


FINISHING PHOTO

[sniper300c]

CALVES
LEFT 4WEEKS IN, RIGHT TODAY


LEFT 4WEEKS IN, RIGHT TODAY