LEGS-1.single leg press-1x16x30
1x12x40
1x10x50
1x8x60+strip sets on all

2.lungs-1x16x15
1x12x20
1x10x25
1x8x30

3.single leg curls-1x16x15
1x12x20
1x10x25
1x8x30+strip sets on all

4.reverse single leg curls-1x16x10
1x12x15
1x10x20
1x8x25+strip sets on all

FOREARMS-1.reverse e/bar curls-1x10x5
1x10x5
1x8x10
1x10x10
super setted with

hammer incline curls-1x8x10+30second static holds
1x8x10
1x8x10
1x8x10
1x8x10

2.behind back barbellre.curls-4x12xempty bar

3.seated e/bar wrist curls-4x12x10+30second partial curls


workout went well enough but my legs were just so weak,maybe i shouldn/t have started with leg press,i had a real blow out on the drink over the last couple of days ended up drinking two full bottles of whiskey and smoking god knows how many packs of cigs,it really didn/t do my training any favours,and when i went back intop the gym i just felt such a fake and my body seemed to scream out to me "u bloody fool what are u doing to me",i think i need to draw the line with the drinking.......hey charlie hope ur feeling better today and hope to here from u soon stay strong man...

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