cheers mate
yeah I learned quite lot from doing it and defo lost lot size all down to lack of experience
but next time will be much better
but hey that's next year now so my focus is size for now

Friday done arms

tricep rope pushdown 7 set 12-20 reps
straight bar push down 4 sets 12-18 reps
ez bar skull crushers 4 sets 12-15 reps
dips 4 sets to failure

dumbbell preacher curl 6 sets 12-20
ez bar preacher curl 4 sets 12-20 reps
hammer curl 3 sets 12 each arm
straight bar curl 2 sets 25 reps just pump at end

right last week did train some days but with the cold not really worth logging

back yesterday

chest/tricep

flat barbell press 7 sets 20,20,15,15,10,10,7
cable fly 4 sets 15-20 reps
incline hammer press 4 sets 12-18
dips 4 sets to failure 20 at least
tricep rope pushdown 5 sets 10-20
straight bar pushdown 4 sets 15
dumbbell skull crushers superset with dumbbell close grip 3 sets cant remember reps

Looks like a good workout

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thanks had to split up arms so could get two leg days
but doing ham/calf and quad day


tue
back/bi

lat pull down 7 sets 12-20
dumbbell row 4 sets 10 each arm all 4 sets
close grip cable row 4 sets 12-20
wide grip cable row 4 sets 12
deadlifts 3 sets 6-8 reps haven't done deadlifts in while and was struggling at 160kg couldn't believe it these will be in now

ez bar preacher curls 5 sets 10-15
dumbbell curls 4 sets 10 each arm
standing barbell reverse curl 4 sets 12
then done quick pump on cable machine light 30 reps this burned like hell only the one set