Great to see you all smashing your workouts team!
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Brilliant Dan! You can’t beat a good shoulders and arms session can you? I can’t workout at night either really, it’s something that I’ve struggled with for a long time so I have a lot of respect for those who can! 
I actually prefer to get my workouts done in the mornings as well 
but it fits my day alot better to do cardio in the morning go to work then get in the gym after work too train with the Mrs.
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Oh I see, It’s always good to have a training partner too I find! 
1 Like
Wednesday is Core/Conditioning
Mega Super set 10reps, 9, 8, 7, 6, 5, 4, 3, 2, 1
Clean and Press 30kg
Barbell Rollouts
Bar Press Ups
Mountain Climbers
Medicine Ball 7kg - Russian Twists and Weighted Sit Ups
2x 1 Minute Planks
Tread Mill 5th Couch to 5K Walk 5.5k, Run 9.5k
Stairmaster 20 minutes
4 Likes
Rest day today however we still moving
45mins cardio this morning (steady state)
Swimming for second cardio session in the evening, however more time was spent in the sauna than the pool
2 Likes
Thursdays is Pull Day (Bar Weight)kg - Reps 10, 8, 12
Rack Pull (20) 60, 110, 90
Wide Lat Pull Down 73, 93, 79
Cable Row 79, 107, 93
Good Mornings (15) 25, 45, 35
Narrow Pull Down 73, 86, 79
Single Arm Dumbell Row 30, 40, 35
Back Extension 86, 120, 100
Standing Preacher (7.5) 30, 35PB, 25PB
Face Pull 36, 50, 41
Glute Cable 36, 50, 41
Stairmaster 30 PB
5 Likes
Morning everyone
So Tuesday I did a pull session with some legs
Overhand grip pull 8/6/5
Barbell good mornings 4 sets at 40kg for 10 reps
Standing barbell shrugs 4 sets 50kg for 10 reps
Incline dumbbell curl 4 sets 8kg for till failure
Weight plate row machine 4set 50kg for 12 reps
Standing cable torso rotation 4 sets 20kg for till failure
Wide grip lat pull down 4 sets 45kg for 12 reps
Standing cable curl 4 sets 32.5kg for till failure
Hanging leg raise 3sets at 12 reps
Calf raises on leg press 4 sets 110kg for 12 reps
Then did an hour walk in the afternoon.
Wednesday
Rest day- did a 30 min walk before I had lunch.
Today
Was push day
Smith machine wide stance squat 4 sets 75kg 8 reps
Smith machine incline bench press 5 sets 38kg 8 reps
Smith machine overhead press seated 4 sets 28kg 8 reps
Standing cable tricep push down single arm 4 sets 12.5kg for 12 reps each arm
Cable upright row 4 reps 22.5kg for 12 reps
Standing cable tricep push down rope 4 sets 22.5 for 10 sets
Seated cable crunch 4 sets 50kg for 10 reps
Selected chest press machine 22.5kg for 12 reps
Calf raise on leg press single leg 45kg for 10 reps
Hack squat 4 sets 45kg for 10 reps
Then 30 mins treadmill 3.5 km/hr at incline 15.0
That’s me caught up on my workout outs so far
Keep up the good work everyone.
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Smashing it Mike well done! It’s great to see how many of you are committing to posting and interacting with the forum too, keep it up everyone!
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Brilliant John! Keep it up
Legs 
Sled warm up/activation
Good girl superset bad girl X2
Lying hamstring curl X1
Seated hamstring X2
Leg extension X2
Vertical leg press X3
Hack squat superset walking lunges X2
Standing Calve raise X3
Seated calve raise X2
Hard one tonight, energy was super low 
but we got it done and have a high carb day tomorrow for chest 
2 Likes
Friday is normally legs but helping brother move tomorrow so repeat core from Wednesday today and Legs on Sunday
Core/Conditioning
Mega Super set 10reps, 9, 8, 7, 6, 5, 4, 3, 2, 1
Clean and Press 30kg
Barbell Rollouts
Bar Press Ups
Mountain Climbers
Medicine Ball 7kg - Russian Twists and Weighted Sit Ups
2x 1 Minute Planks
Tread Mill 6th Couch to 5K Walk 5.5k, Run 9.5k
Stairmaster 20 minutes
4 Likes
Strength training
Trap Bar Deadlift 4 sets 120 kg 8 reps
Overhand Grip Lat Pulldown 4 sets 45 kg 10 reps
EZ Bar Preacher Curl 4 sets 17.5kg 10 reps
Leg Extension 4 sets 35 kg 12 reps
Single Arm Cable Lateral Raise 4 sets 5 kg 12 reps
Hanging Leg Raise 3 sets 10 reps
Standing Cable Hammer Curl 4 sets 17.5 kg 10 reps
Standing Cable Pullover Bar 4 sets 32.5 kg 15 reps
Seated Cable Crunch 4 sets 55kg 12 reps
No cardio today as its cardio day tomorrow
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Happy Friday team!
Upper session this morning followed by some cross trainer HIIT and some steps.
Have a good day!
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Brilliant Mike! Which cardio will you be doing tomorrow? I’m going shopping all day tomorrow so that’ll be a fair few steps
Good morning Tom! It’s great to see all the work you’ve put in this week, keep it up!
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Yeah that will be.
30 mins on treadmill at 15 incline at speed 3.5km.
Then 10 mins on stepper
Level 5 for 3 mins
Level 6 for 2 mins
Level 7 for 2 mins
Level 8 for 2 mins
Level 10 for 1 min
Have got work which ends up doing about 20,000 steps so don’t want to do to much as get enough steps at work.
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Sounds great Mike, keep smashing it
Chest day 
extra carbs helped create a good pump despite the decreasing strength from diet
Working sets
Cables flyes X3
Standing chest press X2 (rest pause)
Incline bench X3
Incline Dumbbell flye X2
Hammer strength converging press X2
Pump work
Dumbbell laterals X3
Preacher curl machine X3
Posing in the mirror with a nice pump X1 