legs
standing calf raise
8reps@90kg
8reps@170kg

seated calf raise
8reps@45kg
8reps@90kg

sled 45* leg press
8reps@80kg
8reps@160kg
8reps@280kg
8reps@320kg
8reps@160kg

lever leg extension
8reps@30kg
8reps@70kg (pb)

lever lying leg curl
8reps@30kg
8reps@75kg (pb)

also decided to do afew other bits aswell.
was gonna try 80kg each side on the shoulder press machine but decided i didnt want to fuck my arms or shoulders up, so stuck at 70kg.

8reps@40kg eachside
2sets of 8reps@70kg eachside
was very very happy gonna try 80kg in next couple of days but gonna get a hand with lifting it for 1st set as it takes some power to explode it up above the head.

then did abit of bicep work
seated preacher curl machine
8reps@35kg, 8reps@ 55kg, 8reps@65kg

seated dumbell preacher curls
[email protected], 8reps@25kg, 8reps@25kg
superset standing barbell curl 8reps@20kg
rested then repeated twice

incline dumbell curls
3sets, [email protected]
all supersetted with 8reps@12kg

chest
decline barbell press
8reps@ 40kg, 8reps@80kg, 5reps@90kg (personal best!!)
8reps@60kg, 12reps@40kg

incline dumbell bence press
8reps@30kg, 8reps@35kg, 8reps@25kg, 12reps@20kg

Pec dec
8reps@ 56 kg, 8reps@ 88kg

chest press machine
8reps@20kg, 8reps@40kg, 8reps@50kg (personal best) 8reps@20kg

2sets of 8reps bodyweight dips

2sets of 12reps press ups when got home

Triceps
seated machine tricep press
8reps@ 45kg, 8reps@ 70kg, 8reps@ 81kg,

V bar cable pulldown
8reps@ 60kg, 8reps@ 80kg

rope cable pulldown
8reps@ 20kg, 8reps@ 50kg


home and a shake with 500ml milk

so so happy at the moment my lifts are going up and i've become alot more focused over the last week or so.

left is last week, right is tonight!!!
im so so glad i stuck it to the end because the difference this week is amazing, alot more shape and fuller

3/4 weeks ago i hit a brick wall mentally and physically, i really struggled as i couldn't seem to acknowledge i was making any progress, i stuck with it and kept on going, and tonight i am so pleased i stuck with it as im amazed of the progress ive made in these last few weeks.

as a wise man once said.......'keep beasting it out bro' (KF).....ha ha

awesome pics brother, fucking miles bigger, good luck

__________________
There's no such thing as bad weather, only inappropriate clothing. Sir Ranulph Fiennes

If you're going through hell, Keep going. Winston Churchill

WEIGHT
starting:-193lbs
Final:-212lbs

START AND FINISHING PHOTOS
LEGS
DIDNT HAVE STARTING PHOTOS FOR LEGS SO THESE ARE 4WEEKS IN


FINISHING PHOTO

CALVES
LEFT 4WEEKS IN, RIGHT TODAY


LEFT 4WEEKS IN, RIGHT TODAY