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congrats on the new job! wukar.

work so and so, recently returned from a trip with my motorcycle: im the guy in front:

thanks belphious!

Bench Press (kg) warmup 5 x 100 3 x 110 3 x 125 4 x 140 4 sets of 10 with 80kg Incline DB Press 4 sets of 10 with 70lbs Dips 3 sets of 10 with BW Hammer Strength Bench Press various Crossover various Abs various

Low Bar Squat (kg) warmup 5 x 120 5 x 135 5 x 155 some reps with light weights Goodmornings (kg) 2 sets of 10 with 60kg Leg Press various Leg Extension 4 - 5 sets Lying Leg Curls 4-5 sets x 10 Calves various Abs various

yup, thanks! seems like my ohp numbers are not far off from my personal best

Overhead Press (kg) warmup 5 x 40 5 x 60 3 x 70 3 x 80 3 x 90 4 sets of 10 x 40kg Seated DB Shoulder Press various Seated DB Side Lateral Raise 4 sets of 10 x 15kg DB Rear Lateral Raise 4 sets of 12 x 12.5kg DB Shrugs various reps Abs Machine 4 sets

Deadlift (kg) warmup 5 x 100 5 x 140 5 x 180 5 x 200 4 sets of 10 with 100 Barbell Row 4 sets Lat Pulldown 4 sets Row Machine 4 sets

JA! Long time no type, how are you? yesterdays training: Bench Press (kg) warmup 5 x 100 5 x 115 5 x 125 5 x 130 4 sets of 10 with 80kg Incline DB Press 4 sets of 10 with 50-70lbs Dips 3 sets of 10 with BW Hammer Strength Bench Press various Pec Deck various Crossover various Triceps...

Low Bar Squat (kg) warmup 5 x 100 5 x 130 3 x 145 1 x 170 some reps with light weights Goodmornings (kg) 4 sets of 10 with 60kg Leg Press various Leg Extension 4 – 5 sets Lying Leg Curls 4-5 sets x 10 Abs various

Bench Press (kg) warmup 5 x 100 3 x 120 3 x 130 3 x 135 2 x 140 4 sets of 10 with 80kg Incline DB Press 4 sets of 6-10 with 70lbs Incline DB Flyes 3 sets of 10 with 15kg Hammer Strength Bench Press various Crossover 3 sets Triceps various Curls various Abs various

I thought the same thing as well but I asked a few co-workers who are web designers and they said that it looks outdated so i made it a bit more modern and friendly. Added a smolov squat routine calculator as well! Yesterdays night workout: Low Bar Squat (kg) warmup 5 x 100 5 x 120 3 x 140 2 x...

congrats on the rep pr! do you write them down? i had always trouble remembering my rep prs lol

Overhead Press (kg) warmup 5 x 40 5 x 60 5 x 70 5 x 80 4 sets of 10 x 40kg Behind the neck Press 2 sets of 8 x 40kg 2 sets of 10 x 20kg Close Grip Bench Press 4 sets of 12 x 50kg Seated DB Shoulder Press various Seated DB Side Lateral Raise 4 sets of 8 x 15kg DB Rear...

Today’s workout consisted mainly of some light weights. Think of it as a deload. I hope I’ll sort things out in the upcoming future and have better workouts because lately my performance has gone to shiiiit. So here it goes: Incline Bench Press (kg) warmup 4 sets of 12 x 80 DB...

strong front squat!

thanks man! whats up belph? long time no type! busy with work, sceptical about the future thanks man, glad to be back!

Bench Press (kg) warmup 5 x 100 5 x 120 3 sets x 4 with 130kg 4 sets of 10 with 80kg Incline BB Press 3 sets of 12 Incline DB Flyes 4 x 12.5kg Pec Deck various Crossover 2 sets Curls various

Low Bar Squat (kg) warmup 5 x 100 5 x 110 5 x 130 5 x 145 Leg Press 4 sets 10 reps with 360kg Leg Extension 4 - 5 sets Hammer Leg Curls Machine 4 sets x 12 with 110lbs Abs various Notes: Lots of knee pain! The weather isnt helping either so it is what it is... Back on...

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