FAT SAM 2010!!

FRONT SQUATS
60x a few
100x a few
belt on
140x3
180x1
wraps on
220x1
180x3
wraps off
180x3

High box squat
140x3
140x3
100x5
100x5

Calves

Abs

Strong frontie Sam!

Cheers dude.

Was gonna try a little more (felt good for 230-240) but again no spotters and I didn't want to risk it rolling off half way up

Yeah no spotters suck I had a PB bench in me do weeks then thought f**k IT and did in with no spotters lol

nice strong fronties

Shane - 185 is a f**king silly bench at 80kg! Beast!

Thing - thanks big fella!

SEATED DUMBELL MILITARY PRESS
with a pause on the shoulders
warmup sets
35sx5
45sx5
60sx5
70sx4 (pb)
60sx9

SEATED SMITH FRONT PRESS
60x10
100x8
140x6
100x20

LATERAL RAISES
15kgx3x10

PREACHER CURLS
20kgx10
40kgx10
60kgx7
40kgx12
20kgx2x10 single arm

Supersets of pushdowns (stack) and hammer curls (up to 30kg bells)

Epic pressing as always!

Thanks mate

Big strong fronties mate

strong as f**k seated dbs Sam

Cheers lads. Always been pretty good at the seated stuff, everything turns to s**t when I'm standing up though haha. I saw a vid of Poundstone doing 170lbs dumbells for a few on that movement, I wanna have a crack at some 80kg bells to beat it lol.

Today back trained with a bodybuilder. Was a good session. My upper back lets my bench down I think so I really need to hammer it!

DEADLIFT, small plates so 2-3'' beyond the range
Loads of warmup sets then
260x8 touch and go

GIANT SETS FOR UPPER BACK
Did t bar rows x 20, high rows x 20, low rows x 20 without a rest 3 times over. Pumped to f**k after.

Finished with a bit of calf work.

100x20 seated press

Well it was in a smith machine mate so it's a bit gay, my pb with a barbell on seated military is 100x22, though!

Well, usually I would agree, but not with 100x20! Your pressing is just ridiculous