€10 each or 6 for €50....

nobbo

7/4

DB Chest Press: 12s x 10, 20s x 8, 25s x 8, 30s x10,4, 25s x 8,5

Incline BP: bar x 10, 30kg x 5 x 8

DB SP: 5s x 12, 10s x9,9,8,7

Cable Fly: 6.25kg x 4x10

Cable push down: 21.25 x8, 23.75 x11,9,8

21s: bar+10kg x3

nobbo

9/4

Deadlift: bar x5, 70 x5, 90x5, 110x5, 130x1, 150x3, 170x1, 190x1, 210x1, 150 x3x5

RDL: 70kg x5x8

Pull ups: BW x2,3,3,3,3,3,2

Single leg curls: 20kg x4x12

nobbo

12/4

Front Squat: bar x10, 40x8, 50x8, 60x8,70x 5x5

Slow Squats: 60kgs x5x8

Split Squats: 25kgs x4x8

Leg press: 132.5kgs x 4x8

nobbo

13/4

DB CP: 14s x12, 20s x 12, 25s x 12,5, 20s x9,5

Incline BP: 32.5kgs x4x12, 11

DB SP: 10s x12,10,11,11

Cable Fly: 6.25kgs x4x12

Tri PD: 23.75kgs x12,10,9,5

21s: bar+12.5 x 2, bar+10 x1

nobbo

15/4

Deadlift: Barx10, 60x5, 100x5, 120x1, 130x1, 150x1, 170x 3x3

Front Squat: Barx5, 40x5, 60x5, 72.5 x3x5

RDL: 72.5 x5x8

Pull Ups: BWx5,5,4,4,3

nobbo

16/4

Quick pump before a night out...

BB SP: Bar x12,10, 30ks x8,8,8,6,4

Big Tri PD drop set...

21s: +12.5x1set

nobbo

17/4

Front Squats: 75 x5x5

Tempo Squat: 60 5x8

Split Squat: 25 x4x8

Leg Press: 132.5 x4x8

nobbo

18/4

DB CP: 25s x10,9,8,7,6,4

Cable Fly: 8,75 x12,12,9

Incline BP: 35 x12,12,12,9,6

DB SP: 12,5s x6,7,7,9,7

nobbo

20/4

Deadlift: 140x1, 150x1,170 x1,1, 150 x3,3

RDL: 70 x8,8,8,6

Pull Ups: bwx 5,5,5,5,4,3

Single leg curls: 25 x12,12, 30 x12,12,

c2: 150m x 10, 2k

nobbo

21/4

BB SP: 40kg x5x5

Tri PD: 16kgs x8, 18kgs x8... Single arm: 8kgs x8,8

Curls: 21s x1set

c2: 500m x5, 30/30 x5

nobbo

23/4

Front Squat: 80kg x5,5,5,5,2

Tempo Squat: 80kg x5x8

Split Squat: 30kgs x4x8

Leg Press: 132.5 4x8

nobbo

24/4

DB CP: 25s x12,12,12,8,4

Incline BP: 35 x5x12

Cable FLY: 8.75 x5x8

DB SP: 10s x12,12,12,12,11

c2: 30/30 x10

nobbo

25/4

Deadlift: 150x1, 170 x3,3, 150 x3,3

RDL: 60 x5x8

Pull Ups: bw x5,5,4,3,3

Single leg curl: 30kg x12,12, 25kg x12,12

Followed by death on the watt bike: 10 x 300m intervals

nobbo

27/4

BB SP: 45 x5,5,5,5,3

Face Pulls: 23kgs x 3x12

Tri PD: 31kgs x4x8

Preacher Curls: bar +20 x4x8

c2: 150m x10

nobbo

28/4

Front Squat: 85 x5x5

Squat: 85 x5x5

DB Split squats: 17.5s x4x8

leg press: 112.5 x3x12

nobbo

29/4

DB CP: 27.5 x 12,10,7,7,6,6,

Incline BP: 40kg x12,12,12,10,8

Cable Fly: 6.25 x4x12

DIps: bw x5,5,5

DB SP: 10s x4x12

nobbo

30/4

Watt Bike: 20/10 x8...Died.

30mins steady pace after, dropped resistance to 2.

nobbo

1/5

Deadlift: 140x1, 160x1, 170 x3x3, 140 x3x5

RDL: 60kg x8,8, 80kg x8,8, 60kg x8

Pull Ups: x5,5,5,5,4,3

Single Leg curl on stability ball: x3x10

nobbo

2/5

BB SP: 45kg x5x5

Face Pulls: 23kg x12, 21kg x3x12

Tri PD: 28x8, 31x8,8,7, 28x7

nobbo

3/5

Front Squat: 87.5 x5x5

Low bar squat: 60 x5x8

Split Squat: 37.5 x4x8

Leg press: 112.5 x3x12

nobbo

5/5

DB CP: 27.5 x12,12,8,8,4,6

Incline BP: 40kg x12,12,9,8,10

Dips: x5,5,5

Cable Fly: 8.75 x12,12,9

SP machine: 30kg x4x10

nobbo

6/5

Deadlift: 160 x3x3

RDL: 80 4x8

Pull Ups: x5,5,5,5,5,5,4

Single leg curl: 30kg x12,12, 25kg x12,12,

nobbo

7/5

BB SP: 47.5kg x5,5,4,5,4

Face Pulls: 21kg x4x12

Tri PD: 31kg x5x8

21s: bar+20 x1set

Curls: bar+20 x3x8

nobbo

9/5

Front Squat: 90x2,5,2

Hungover to ****..

Watt bike: 20 mins..

nobbo

10/5

DB CP: 30s x12,12,7,5,6,4

Incline BP: 40kg x5x12

Dips: +5kg x5x5

Loads of cable flys

Watt bike

nobbo

11/5

Deadlifts: 160 x3x3

RDL: 100 x4x8

Pull ups: x6,5,5,5,4,3

Single leg curl: 25kg x4x12

nobbo

18/5

Front Squat: 90 x5,5,3

Squat(feet close together): 80 x4x8

Split Squat: 40 x4x8

nobbo

19/5

DB CP: 30s x12,6,6,4, 20s x12,9

Dips: +7.5kg x5x5

Incline BP: 42.5x12,8,9

nobbo

21/5

DB SP: 26s x3,3,5, 20s x8,8,6

Tri PD: 32.5 x5x8

21s: bar+20kg x2sets

face pulls: 20kg x12,12,12

nobbo

22/5

Squat: 110 x3x5

RDL: 100 x4x8

Pull Ups: x6,6,6,6,6,4

Single Leg Curl: 25kg x 4x12

DB row: 25kg x 4x12

nobbo

26/5

Front Squat: 80 x5,5,5,4,5

Goblet Squats: 30kg x4x12

Split Squat: 42.5 x4x8

nobbo

27/5

DB CP: 30s x12,8,5,5,5,5

DIps: +10kg x5x5

Incline BP: 45kg x12,7,8,8,8

Cable fly: 6.25 x4x12

face pull: 18kg x12,12

SP machine: 30kg x12,11,7

nobbo

28/5

Squat: 120 x3x5, 60kg x20

RDL: 100 x5x8

Pull Ups: x6,6,6,5,5,4

Single Leg Curl: 25kg x4x12

DB Row: 27.5 x12,12,8,8,

nobbo

9/6

Front Squat: 80kg x5x5

Goblet Squat: 40kg 5x8

Split Squat: 40kg 4x8

leg ext: 25kg x12, 30kg x12

nobbo

10/6

DB CP: 30s x12,10,6,6,4,6

Dips: +10kg x5x5

Incline BP: 45 x4x8

Cable Fly: 6.25 4x12

DB SP: 10s 4x12

nobbo

11/6

Squat: 120 x3x5, 60x20

RDL: 60x8...left straps at home

Pull ups: x6,6,6,5,4

Was wrecked, called it a day

nobbo

20/6

Front Squat: 82.5 x5x5

Split Squat: 42.5 x4x9

In a rush...

nobbo

21/6

In a rush again

DB CP: 30s x12,10,7,5,7,5

Dips: +12.5kg x5,5,5 +10kg x5,5

Incline BP: 45 x8,8,8,8,5

Cable FLY: 8.75 x12, 6.25 x12,12

nobbo

22/6

With a mate

Squat: 120 x3x5, 60x20

RDL: 100 x5x8

Pull Ups: x6,6,6,5,3,3

TRX rows: x10,8,8

Single leg Curls: 25kg x3x12

nobbo

24/6

BB SP: 40x5, 50x5,5,5, 40x4, 30x10

Tri PD: 31.25 x8,8,8

Preacher curl: bar+20kg x8,8,8,8,5

Skullcrushers: bar+10kg x4x12

Cable lat raises: 8.75 x10, 6.25 x10,10

nobbo

26/6

Front Squat: 85 x5x5

Split Squat: 45 x4x8

Single Leg ext: 25kg x12, 20kg x12,12

nobbo

29/6

DB CP: 30s x12,11,5,7,6

Dips: +10kg x 5x5

Incline BP: 47.5kg x5x8

cable fly: 6.25 x4x12

DB SP: 12.5s x4x12

nobbo

30/6

Squat: 122.5 x3x5

RDL: 100x5x8

Pull Ups: x6,6,6,5,4,4

Single Leg Curl: 25kg x12,12,12,12

DB Row: 30kg x12,12,12

nobbo

1/7

OHP: bar x10, 40x5, 50 x4x5, 40x8

Skullcrusher: ez bar+20 x5x8

Preacher curl: bar +20 x4x8

DB SP: 15s x4x12

nobbo

3/7

Squats: 125 x3x5

Front Squats: 65 x4x5

Split Squats: 47.5 x4x8

Leg press: x millions

nobbo

5/7

DB CP: 30kg x12,11,6,6,6,6

Dips: +12.5kg x5x5

Incline BP: 50kg x5x8

Cable Fly: 8.75kg x12,12, 6.25kg x12,12

DB SP: 15kg x12,10,12,10

Think I'm gonna start to restrict my calories for the next 8 weeks. Going to Electric Picnic and wouldn't mind a 6 pack for it. And guys jeans aren't designed to fit an ass as big as mine.

nobbo

6/7

Squats: 100 x5x8

Supposed to do some RDLs but something felt **** in my glute/lower back, so I left it off.

Pull ups: x6,6,6,5,5,5

DB row: 30 x4x12

Single Leg curl: 30kg x3x12, 25kg x12

nobbo

8/7

OHP: 50kg x5x5

Skullcrushers: Bar+20kg x5x8

Preacher Curl: Bar+20kg x12,12,10,8

Cable Fly: 11.12kg x4x12

DB SP: 16kg x4x12

nobbo

10/7

Squats: 127.5kg x3x5

Front Squat: 70kg x4x8, 2

DB Split Squat: 25kgs x4x8

Leg Press: 140x20,90x20,50x20...1 set

Leg Extensions: 80,70....10 x10...1 set

Watt bike: 20mins.

Supposed to do this yesterday but couldn't muster up the energy. When I went in today I didn't do any stretching at all, probably why I struggled to hold the rack position on the front squats.

Going to keep the leg press and extension from now on, not too used to higher rep stuff.

nobbo

12/7

DB CP: 30kg x12,12,10,7,7

Dips: +15kg x5x5

Cable Fly: 8.75kg x4x12

Incline BP: 50kg x5x8

nobbo

13/7

Power Clean: 80kg x3,3,2,2

Squat: 90kg x4x8

RDL: 100kg x5x8

Pull-ups: x10,5,4,3

One arm row: 30kg x4x12