[William Engström]

Legextension 115×15, 125×11
Lying Hamcurl 1rp set 96×13,4,3
Wide legpress 340×10, 350×8
Smith sq 3ppsx12, 3.5ppsx4
glutebridge 140 2×12
Db Split sq 2set 32.5 2×12
SL legpress 2ppsx11
SL seated Hamcurl 55×12,10
Adductor 1rp set 91×12,1, 77×4

Had to Drop weight on the Adductor cause Only got one after 15sec rest. First rp set on Adductor and hamcurl doe.

[William Engström]

rest today

nutrition will be

M1, 50 g whey, 25 gpeanutbutter
M2 150g chicken, 120g rice, 12g olive oil
M3, 45g whey, two fruits
M4 50 g whey, 25g gpeanutbutter
M5, 150g chicken, 120g rice, 13g olive oil

214p 236c 65f
183p from chicken and whey

[William Engström]

Dual handle pulldown, 82×7, 77×8
Deadlift 180×5, 140×11
One arm Db row, 56×12,10
Single handle cable row 41×13, 48×7
Csr machine 115×14(fullmag), 125×8 (fullmag+ a 10kg kb)
Smith shrugs (drop+rp 3ppsx7,2ppsx20,19,13) forgot starps so had to do this double overhand
Rear delt fly 77×9, 57×20,10,5 rp
High machine curl 1 rp set 20,11,6
Cable ropecurl 64×19,15 59×19
M1 150g Tuna, 100g uncooked Rice, 12g oil
M2 150g chicken, 120g uncooked Rice, 19g peanutbutter
M3 40g carbs 20g pro shake
M4 150g tuna, 120g uncooked rice, 80g Candy 10g olive oil
M5 45 g whey, one or two fruits
M6 30g whey 100g chicken, one or two fruits 20g peanutbutter

[William Engström]

v strong mate, keep the updates in 🙂

[William Engström]

Iam really admríring your work and i have very big respect for you jp, keep it up.

One day i will be half as strong and big as you mate

when your supps droppin btw?

[William Engström]

I want to have some critique on my db presses but cant upload them, please check them on my ig @willliamengstrom and give some critique.

[William Engström]

todays food

M1: 1130 chicken 140g cooked, jasminerice 120g uncooked, peanutbutter 17g
M2, 1245 1 muffin pwo 150g
gym 13
post wo 1530 M3 150g tuna, 120g uncooked rice, 12g olive oil, 80g candy
18 M4, 40g whey one or two fruits
20 M5 40g whey one or two fruits
23 M6 110g uncooked rice 150 cooked chicken, 15g/ peanut butter or 10g olive oil

if i wake up during the night for a pee i will eat some quark

[William Engström]

im v fried post this db presses cant imagine you guys who handling 60kg plus dbs

[William Engström]

Db flat 56×5, 48×16
Smith mid incline 2.5ppsx3 2ppsx9
Db shoulder, 35×8 30×16

Cable mid flyes 3×20
Cuffed laterals x20,19
Front raise ez 2×20

Dual handle pushdown x12,20
Seated dip, 118×12,132×8,98×20

[William Engström]

ydays leg session

Adductor 84×15,91×10,71×18
lying hamcurl 114×6, 86×16,15
wide legpress 320 2×10
deadlift, 140×10,180×3
front squat 120×7, 90×14
split squat 22,5kg 3×12
one leg legpress, 1ppsx 2×12

i cant deside if i should out deads on back or legdays, what do you guys think

[William Engström]

going to update on my new ig, follow if u want william_lifts is the nic.

[William Engström]

Leg extension 1×15,12,10, drop
Legpress, 300×15,330×12,360×8, Drop
Split squat 2ppsx10, 1,75ppsx12
Onelegpress 3×20
One leg Lying curl 4×10-15
Seated Curl 3×15-18 fullmag
Calves5x15-30
Goodgirl/Badgirl 3×20-30
a bit sick today so just did a pump leg workout

[William Engström]

resting today lots of food and many hours in bed, fatigue and a bit sick

[William Engström]

todays pull

Csr machine 2×12,1×12,1×11
Rackpulls,180×5,140×12
Smith rows, 2ppsx10,2ppsx9,1,5ppsx18
Pullups,bw+15kgx6,5, bwx13
Pulldowns/pullovers SS 3×12-20

6sets bi
6sets rear

[William Engström]

did som Upper today will do lower tommorow then take a day off and then i Will start a PPL split

Pull:
One arm Pulldown/cable pullover
Deads
Pullups/neutral Pulldown
Smithrow/bi latetal db row
Bi
Rear

Push
Bench
Smith incline/ Db incline
Shoulder db/shoulder Smith
Flyes
Laterals
Tri

Legs
Squat.
Walking lunges/split squat
Lying Curl
Seated Curl/single seated Curl
Leg extensions/single extension
Calves
Abs