CHEEF'S strength,mass and keeping lean(ish) journal

[cheef]

YouTube - Andreas Munzer - Mr. RIPPED -preworkout motivation

another great workout tonight


seated oly bb ohp
20x9999
40x20
60x16
80x7pb!
ss
rear delts
20lbers upto 30reps
4sets


dips
bwx12
+35x10 pb
ss
oly curls
30x20
40x wide grip then med grip then narrow 7each with 5 sec static on last rep and 4sec neg

tricep ropesx16
ss
db curls 20'sx15 lots of squeezing slow negs etc

ezbar preachers 15 aside wg
x15
ss
oh ex'sx14

hammers 2sec hold at top
20'sx15
ss
wg pressdowns
x12

oh cable curls slow TUT set
ss
ezbar cgbp
20a sidex20

ez bar skulls 15asidex12
ss
reverse cable curlsx20, fast up down

standing donkey calves
200reps in 6 sets 2plates a side plus machine about 25-30kg

[suj]

hey babessssss
long time andy, still training hard I see, keep it up big man

[cheef]

hey pal good to see yur still arund yeah am still at it ll what about you ?

laying off the failue set alot this week up volume a bit tho just to let cns recover


high incline smith 60deg partial half rom at top
30a sidex12
x12
x10
ss
cable flyes 3x8-10 slow stachy squeezy sets no whwere near failure


30deg incline smith
40a sidex10
30x10
30x7 each top half rom -no rest> full rom.bottom half rom
ss
flat db press 45'sx6
x5
x5

reverse grip incline db press (these are great for a squezze)
20's 2x15

rgbp
70x19


db pullovers
22x15

leg press
200kg 4x15

leg ex's
fast with pause at bottom and top
3x12

smith squats
40a side
3x15

db laterals
30lb'ers
4x10-12
ss
uprite row 2sec squeeze a top strict tut
25x15
x14

[suj]

been out for 9-10months, uni exams + no job summer after graduating + injuries lol
joining up fri, can't bloody wait


numbers are still awesome mate, fair play, keep it up

[suj]

Cheef still about? Used to love seeing his progress, hope things are well dude