Let's bench 4 plates

[Mobster]

Tuesday
Usual slow as f**k after a heavy leg day but fine once warmed up. Got a nasty insect bit (from yesterday) irritating my right thigh
Side Laterals
The jump from 18.5lbs to 41.5lbs is a killer. See if I can't figure out making up a 30
to 41.5lbs x 11 reps @

Saxon Bar
to 75kg/165lbs (tgt was 74.75) x 3, 3 (both these sets were hands off and a step back each time, 3 non stop reps, 3 hands open and close reps. Last set was 10 hands on throughout reps (could have done 12). No belt etc

Bwt: 325lbs

[Mobster]

Thursday
Arm day @ Powerhouse. 30 mins total. Huffed n puffed. Nice full pump

Alt Dumbbell Curls
10kg per x 12 reps, 15kg per x 12 reps, 20kg/44lbs (new weight on this plan) 5 x 8 reps. I work on the contraction here. Then dropped to 7.5kg/16lbs x 20 reps

s/s

Triceps on Bi/Tri machine
zero weight x 20 reps, 20kg x 12 reps, 40kg x 12 then 55kg/121lbs x 5 x 9 reps

Tricep Pressdown on Multi-angle pulley machine
stack x 20 reps

Bwt: 327.5lbs - 4 week diet starts tomorrow. Pics at the gym tomorrow

[Mobster]

Friday morning
Coffee at gym. Humid and I felt sluggish (not the food etc as I literally just started lol). Trained with Ken. Slight delay waiting on Shay. Saw Kirk too. I'll be donating my other Saxon bar to the gym. I was also offered a free ticket to the Giants Live Deadlift event in Cardiff (£25000 if someone pulls 505kg) by the former IFBB Pro. Very kind but I said let someone else have it

Close Grip Bench Press
to 140kg x 3 x 7. Wanted more

s/s

DOHTBDL
to 169.5kg x 3 x 3 (ugly reps)

Wrist Roller
8.75kg x 3 x 3 (hard)

Bwt: 327.5lbs

Post workout shake @48g protein

[Mobster]

Saturday
Woke at 3am. I managed to get back to sleep around 4am.

Diet: Need to up kcals (aim for 2500kcals for now) and protein (push to 180g for now)

KCals 2116 and protein 146.2. Deffo gonna eat more Sunday

Hit 8000 steps (3rd day in a row)

Sat/Sun
Woke at 2am. Took ages to drop back off. If this is 'Trensomnia' you can keep it

Sun
Another jab x 1.5ml (approx 75mg each Tren A, Test P and Mast)

[Mobster]

Monday
Walked the spare 1.5kg (plus ruck sack = calves pumped ha ha) Saxon bar to Powerhouse Gym without putting it down once = hot n sweaty
Power Squat Machine
to 410kg x 12 reps

Leg Press
No pad unlike my gym so less range of motion. So I filled it
to 680kg x 8 reps

Lying Leg Curls
to 10p x 12 reps

Leg Extensions
to stack x 12 reps

Bwt: 322lbs (down 5.5 since Friday but no hoody on so allow for that too)

[Mobster]

Monday Macros
P191g, 2335k

I thought this would be higher

[Mobster]

Tuesday
Protein only 184
KCals 2520

Steps... dunno what happened cos I did 3 walks but it was still low
6333

[Mobster]

Wednesday
Steps
7716 (today will make that up)

Kcals 2476
Protein 159g (seems too low)

[Mobster]

Thursday
@ Powerhouse Gym (good way to get it done and keep my steps up). Humid day

Energy levels fine.

Hammer DB Curls
to 70kg x 8 reps

Skull Crushers
to 89kg (PB I think) x 4 reps (photo on Insta)

Saxon Bar
Note to self - stay on plan lol

Bwt 323!! Urgh

[Mobster]