Let's bench 4 plates

[Mobster]

Thursday Macros
2861k 195gp

9000+ steps

[Mobster]

Friday
Jabbed yesterday and started 20mg a day GW today
Close Grip Bench Press
Back to working maxes. Right elbow tweaking after heavy skull crushers yesterday
to 165kg x 1 rep
s/s

Iso Low Row
to 100kg x 8 reps (loads more there)

Reverse Wrist Curls
to 17.5kg x 12 reps (easy)

Bwt: 322lbs (phew). Wanna drop 1-2lbs by next Friday

[Mobster]

Friday
2767k 151gp (need to up this to at least 200g a day)
7292 steps

[Mobster]

Saturday
3411k (higher than I'd like)
154p (lower than I'd like)
7364 steps (inc walk to town in 30c heat)

[Mobster]

Monday
@ my gym with Kirk D. Swallowed a fly or something towards the end and was super close to spewing for the first time ever in a workout

Lever Squats
to 265kg x 10 reps

Iso Lever Leg Press
to 125kg x 10 reps (easy)

Lying Leg Curls
to 8p x 12 reps

Leg Extensions
to stack+10kg x 8 reps (easy)

Bwt: 320lbs (need at least 1-2lbs off this week)

[Mobster]

Monday
3028kcals
210g P

Bwt: up a little this morning (Tuesday) keep protein at c200g but watch kcals and carbs

[Mobster]

Monday
7543 steps
Pin today

Tuesday
DB Side Laterals
to 41.5lbs x 12 @

Saxon Bar
usual warm ups
to 85kg/187lbs x 3 (hands off), 3 x 3 (hands on throughout) and a final non stop set of 6 reps (needed to rechalk little fingers)

[Mobster]

Tuesday
3106k (teeny bit high)
209.14gP (on point)

7308 steps

Wednesday
Pin again (sticking so far to EOD schedule)
Gonna push my steps today cos buddies and I are off to a farm to take photos

[Mobster]

Wednesday
Steps: poor. I was convinced that we'd hit 7000+ walking around the farm (permission from them and they can use our photos for the visitors). The land was rough in parts so a lot harder than walking on footpaths etc. But we get back after 4 hours walking and I was well off.

Diet poor: damn you go out for the day and I even took a small lunch with me and the calories were way down on the day. Super high protein last meal (inc 400g turkey breasts fillets) and yet the overall number was down.

Back on it today!!

[Mobster]

Thursday
At my gym cos there isn't enough hours in the day today. So I'm well under my footstep target yesterday and close to a 1000kcals short... and what does the scale say? I'm UP!! MF etc etc. That's piss*d me off

Alt DB Curls
to 47lbs x 12 then 4 x 9 reps

s/s

V Handle Pressdowns
to 9 plates (on my machine eqv to 45kg/99lbs or so) x 9p x 2 x 8 and 2 x 9 reps

Nice pump

Bwt: urgh