[Rich Williams]

W – Legs A
Banded SL Hamstring Curl – 1
RYGB Bands x 20
+Blue Band -15 reps
BB RDL – 1
120kgx9
+2.5kg
BB Heels Elv 3 sec Pause Squat
95kgx5 / 85kgx9
Banded SL Adductor 3 sec pause – 1
RYGBB Bands x 30
+5 reps
Weighted Neck Curl 3 second pause – 3
10kg – 3×25
Stairs Calf Raise – 3
12kg – 3×20

[Rich Williams]

T – Push A – 11 sets
DB OH Press (Seated, No back support) – 2
30kgx6 / 26kgx10
+1 rep / +2kg -3 reps
BB High Incline Bench Press – 2
65kgx7 / 60kgx9
+1 rep / +5kg -4 reps
BB Close Grip Floor Press – 2
80kgx6/ 65kgx13
+2.5kg / +2 reps
DB Banded Cuffed Lateral Raise – 1
8kgx15
Banded Cuffed Extensions – 1
Red Green Yellow Blue Bands x 23
+1 reps
Banded Fly 3 sec pause – 1
Red Green Yellow Blue Bands x 15
DB Incline Bench Curls – 1
7kgx35
Plate Hold – 1
20kgx 5 min 25

[Rich Williams]

First week of mini cut. Weight was 181.75lbs. Down 4lbs from last Sunday. Ideal loss will be around 1lbs a week but as always first week is a little more. Following Layne Norton’s Carbon Coach app for the steer with the kcals and macros.

[Rich Williams]

S – Legs B – 14
Banded SL Hamstring Curl – 1
RYG Bands x 35
+5 reps
BB SLDL – 1
142.5kg – 3
+2.5kg
BB Heels Elv 3 sex Pause Squat – 2
70kgx10 / 65kgx15
Banded SL Adductor – 1
5 Bands x 25
+5 reps
DB Shrug – 15-20 RP20 secx2 / Max Hold
36kgx19/10/9(38). 36kgx100 seconds
+3 reps/ +5 seconds
Banded Single Leg Extensions – 1
5 Bands x 15
EZ Bar Calf Raise – 3
3×18 – 50kg
Weighted Neck Curl 3 second pause – 3
10kg – 25, 20, 15

[Rich Williams]

Just watched your most recent Level Up YouTube video. You got the same look in your eyes that I get when mixing JP Pre Supps with Adam Beyer Drumcode haha

Hahaha it goes down well, almost felt like I was back in DC10 [/quote]
Oh yes! Haha

[Rich Williams]

Just watched your most recent Level Up YouTube video. You got the same look in your eyes that I get when mixing JP Pre Supps with Adam Beyer Drumcode haha

[Rich Williams]

S – Chest Focused Push and Biceps – 13
BB Low Incline Bench Press – 2
77.5kgx4 / 65kgx12
+2.5kg -2 reps / +2.5kg -3 reps
DB High Incline Bench Press – 2
32kgx7 / 28kgx11
Equal, better reps / +2kg -2 reps
Weighted Dips – 2
15kgx 11 / 6.25kgx 17
+1.25kg / +1.25kg
DB Mid Incline Banded Fly – 1
20kgx12
+2kg
DB Bench Preacher Curl – 2
16kgx5 / 12kgx15.
DB Reverse Forearm Curls – 2
7kg – 21, 16
+2 reps
DB Forearm Curls – 2
16kg – 12, 12
+2kg -6 reps

[Rich Williams]

Rest Day today. Cals brought down to 1740. Slight ache in my hip/thigh which il put the massage gun on, stretch and have a hot bath. Chest Push tomorrow. Hopefully it will be ok for Leg Pull on Sunday

[Rich Williams]

T – Pull

BB Shrug – Heavy RP2 / Max Hold

105kg – 10/6/6(22) / 45 second hold

+2.5kg / +2.5kg -15 seconds

Single Arm Pulldown 3 sec pause short – 1

RG Bands x 35

DB Single Arm Row 3 sec pause stretch – 1

36kgx17

+2 reps

BB Helms Row – 2

75kgx10 / 65kgx15

+5kg – 2 reps / +5kg

DB Helms Row – 2

36kgx9 / 32kgx15
Equal / +2kg

Plate Pullovers 3 sec pause in stretch – 1

20kgx12

DB Helms Rear Delt Raise – 2

3×15 – 10kg

EZ Curl – 2

2×12 – 37.5kg

EZ Reverse Partials – 4

25kg – 15, 12 (Top), 2×20 (Bottom)

[Rich Williams]

W – Legs A
Banded SL Hamstring Curl – 1
RYG Bands x 35
+5 reps
Banded SL Adductor 3 sec pause – 1
RYGBB Bands x 20
BB RDL – 2
117.5kgx9 / 107.5kgx12
+2.5kg / +2.5kg -3 reps
BB FE SL Reverse Lunge – 2
57.5kgx5 / 47.5kgx10
+5kg -5 reps / +2.5kg -5 reps
Banded Leg Extensions – 1
Red Green Yellow Bands x35
EZ Bar Calf Raise – 3
50kg – 3×15

[Rich Williams]

T – Push Delt Focused – 10 sets
DB OH Press (Seated, No back support) – 2
30kgx5 / 24kgx13
+2kg -4 reps / +2 reps
BB Highest Incline Bench Press – 2
65kgx6 / 55kgx13
+2.5kg -2 reps / +2.5kg -1 rep
BB Close Grip Floor Press – 2
77.5kgx6 (+1 forced) / 65kgx11
+2.5kg -1 rep / +2 reps
Banded Cuffed Lateral Raise – 1
Red Green Bands x 30
+5 reps
Banded Cuffed Extensions – 1
Red Green Yellow Blue Bands x 22
+2 reps
Banded Fly – 1
Red Green Yellow Blue Bands x 30
+Blue Band
Plate Pinch – 1
10kg x 100 seconds
+10 seconds

[Rich Williams]

Pull
DB Shrug – 15-20 RP20 secx2 / Max Hold
36kgx18/9/8(35). 36kgx95 sec hold
+5reps / +5 seconds
Single Arm Lat Pulldown – 1
RY Bands x 30
DB Single Arm Lat Row – 2
36kgx15
+3 reps
BB Helms Row – 2
70kgx12 / 60kgx15
+2.5kg +1 rep / +2.5kg
DB Helms Row – 2
36kgx9 / 30kgx15
+2kg -1 rep / +2kg
Plate Pullovers 3 sec pause in stretch – 1
20kgx10
DB Helms Rear Delt Raise – 3
12kgx 14, 10 drop 10, 7 drop 8
Head Harness Neck Extensions – 2
20kg – 2×20

[Rich Williams]

S – Push Chest Dominant and Biceps
BB Low Incline Bench Press – 2
75kgx6 / 62.5kgx15
+2.5kg, -3 reps / + 2 reps
DB Highest Incline Bench Press – 2
32kgx7 / 26kgx13
+2 reps / + 2 reps
Weighted Dips – 2
13.75kgx11 / 5kgx17
+1.25kg / +1.25kg
DB High Incline Banded Fly – 1
18kgx12
+2kg
Banded Cable Fly – 1
RYGB Bands x 30
+1 Band
EZ Curl – 2
3×10 – 37.5kg
EZ Reverse Partials – 4
22.5kg – 2×15 (Top) 2×20 (Bottom)

[Rich Williams]

Watson £95 a proper one
Yoga wedge £10 max on Amazon you can find Reebok etc… are you meaning these?

_________________________________________

@jkelly.ross

Bought the yoga one. It turned up today and used it for squats. Great tip, worked perfectly

[Rich Williams]

– Legs Quad Dominant
Banded SL Hamstring Curl – 1
RYG Bands x 30
Banded SL Adductor – 1
RYGBB Bands x 35
BB HE Pause Squat – 2
92.5kgx9 / 87.5kgx 11
BB FE SL Reverse Lunge – 2
52.5kgx10 / 45kg x 15
BB Calf Raise – 3
3×15 – 40kg
Weighted Neck Curl – 3
10kg – 35, 35, 35+double drop