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xlb57 wrote:Looking good man! Way to kill it.

Thanks man! I'm really looking to improve my squat at the moment as it is embarrassing that I can bench more than I can squat.

GLP #4 Upper body (Thursday) Bench press (KG) 60x10 85x8 90x6 97.5x4 105x2 112.5x1 EDT Block #1 Incline DB press 37.5kg 8,8,8,8,6 BB Row 90kg 10,10,8,6,6 EDT Block #2 DB Shoulder Press 30kg 8,8,9,6,6 Close grip seated cable row 96kg 8,8,8,8,8 Decline BB Static Hold 2x 140kg 10sec On the next upper ...

GLP #3 Upper body (Sunday) Bench press (KG) 60x10 75x8 85x6 90x4 97.5x4 104x4 EDT Block #1 Incline DB press 37.5kg 6,6,6,6,5 BB Row 90kg 8,8,7,5,8 EDT Block #2 DB Shoulder Press 27.5kg 6,6,6,6,6 Close grip seated cable row 96kg 8,8,8,8,8 GLP #3 Lower Body (Tuesday) Squats (KG) 60x10 75x8 82.5x6 87....

Been really busy lately so haven't had time to update so here it is. GLP #2 Upper body (Wednesday) Bench press (KG) 60x10 70x8 75x6 85x6 90x6 97.5x6 DB Pullover 30kg x 10 EDT Block #1 Incline DB press 37.5kg 7,7,6,4,5 BB Row 90kg 6,8,8,8,8 EDT Block #2 DB Shoulder Press 25kg 8,8,8,8,8 Close grip sea...

GLP #1 Lower Body (Monday) Squats (KG) 57.5x10 60x8 70x8 75x8 82.2x8 88x8 EDT Block Hack Squat 80kg 6,6,6,6 Leg Press 150kg 8,8,8,8 Rack Pull with Static Hold 220KG 15sec I don't really like the Hack Squat machine at my gym simply because the base seems to be stuck and I cant adjust it. I had knee p...

For the Lower body workout this is what I have planned.

Squats GLP I

EDT Block
Hack Squat
Leg Press

Static Holds as you suggested.

(Also should I add some other isolation exercises such as leg curl or leg extensions?)

GLP #1 Upper body (Thursday) Bench press 60x10 62.5x8 70x8 75x8 85x8 90x8 DB Pullover 1x 30KG 10reps EDT Block #1 Incline DB press 37.5kg 7,6,6,6,4 BB Row 90kg 8,7,8,8,6 EDT Block #2 DB Shoulder Press 25kg 7,7,7,7,7 Close grip seated cable row 90kg 8,8,9,8,8 Decline BB Bench 1x110kg 10sec (could of ...

Thanks Rob!

Yes I have read those and also thanks for the suggestions.

So only one EDT for the legs?

Is there anywhere where i could put a Incline press and also bicep triceps exercises?

Took a few days rest and was feeling pretty good. Monday Feast Workout #5: Bench press 1x 115KG 1rep PR DB pullovers 1x 43KG 5reps EDT BLOCK 15mins (was running short on time) Incline DB Press 37.5KG 7,6,6,5,4 Tbar rows 65KG 8,10,10,10,10 Squats 1x 113KG 1rep PR Stiff Legged Deadlift 1x 130kg 5reps ...

So here are the updates for the last 2 feast workouts: Monday Feast Workout #3: Bench press 1x 110KG 3reps DB pullovers 1x 45KG 3reps EDT BLOCK 20mins Incline DB Press 40KG 5,5,4,3,3 (this was very tough but I couldn't find the 37.5KG dumbbell. Tbar rows 65KG 6,6,6,6,6 Squats 1x 110KG 2reps (I am re...

Friday Feast Workout #2:

Bench press 1x 100KG 6reps
DB pullovers 1x 37.5KG 6reps

EDT BLOCK
Incline DB Press 35KG 6,7,6,5,6,4
Tbar rows 55KG 8,8,8,8,8,7

Squats 1x 100KG 6reps
Stiff Legged Deadlift 1x 120kg 6reps

EDT BLOCK
Romanian Deadlift 100KG 8,8,7,6,6
Leg Press 140KG 8,8,8,8,8

Tuesday Feast Workout #1: Bench press 1x 87.6KG 10reps DB pullovers 1x 30KG 10reps (does this have to be on the incline?) A. Preferrably, yes. It accentuates the stretch position of the movement. EDT BLOCK Incline DB Press 30KG 6,7,7,7,7,8 reps Tbar rows 40KG 8,8,10,10,10,10 reps (I will have to inc...

I will be doing the sample workout for the feast workout.

Bench press 1x 8-10 reps
DB pullovers 1x 8-10 reps (does this have to be on the incline?)

EDT Block
Incline DB Press
Tbar rows

Squats 1x 8-10 reps
Stiff Legged Deadlift 1x 8-10reps

EDT BLOCK
Romanian Deadlift
Leg Press

Update for last two famine workouts: Wednesday Wide Grip Bench Press 80kg x 10reps ss/ Seated DB Shoulder Press 22.5kg x 8reps Close Grip Bench Press 60kg x 10reps ss/ DB Shoulder Press 20kg x 10 reps Incline Bench Press 70kg x 10reps ss/ DB Shoulder Press 20kg x 10reps Skull Crushers 30kg x 10reps ...