31/12 Legs

66.4kg

Squat 

90kg 3/4/4/3/1

Walking lunge

20kg KB 3x16

Sumo deadlift 

60kg 3x10

Goblet pause squat (3 count)

20kg KB 10

24kg KB 3x10

Stiff legged deadlift

40kg 10

50kg 3x10

Hyper

10kg plate 10

15kg plate 3x10

Neutral chin up

25

Cycling 10 minutes

29/12 Roman Rings

Ear height. 

Hangs, elbows locked, on knees, shoulder width

3x

Hangs, wider

3x

Half chin up, knee raise

3x

Jump muscle up

3x

Hangs, Kama lotus position 

3x 15 seconds

Ab roll out

3x 10+

Seated bicep curl 65 deg

7.5kg 10/9/7

Seated alternating curl

7.5kg 20/20/30

27/12 Shoulders with Oscar

HS shrug

20kg each 10

40kg each 2x15

Assisted pull up 

(Wide-Narrow-Neutral-Repeat)

25kg 3x8-10

Seated press

20kg 10

30kg 2x10

Cycle

10 min

23/12 Chest with Oscar

66.5kg

Bench 

50kg 7

57.5kg 5

HS incline 5-5-5

20kg each 3x

Scapula presses 0kg 10

Push up, drive feet forward into upright position, back to push up position 

32kg KB 3x

22/12 Back with Oscar

Deadlift off block 

100kg 7/8

Hyper on bosu ball

3x15-18/12

Good morning

40kg 7/7/7/10

Kroc row (dead stop)

25kg 2x15

Upright row

12.5kg 3x15

21/12 Legs

68.2kg

Squat 

20kg 5

40kg 5

70kg 4

87.5kg 5x5

Sticking to low rep warm ups. Seem to work well. Looks like I used to fatigue myself too much during my warm ups. Left hip flexor is acting up again unfortunately. 

Glute press

60kg 3x13

Walking lunge 

20kg KB 3x16

Adductor 

20kg 3x15

Abductor 

25kg 3x15

18/12 Chest with Oscar

Bench on 25 deg bench

12.5kg 15

15kg 10

17.5kg 10

Technogym chest press

30kg 2x10

35kg 10

Push up 

20kg KB 5x20

Cable curl

40kg 10

45kg 10

17/12 Back

Kroc row

25kg 2x15

Seated cable row

40kg 10

50kg 2x10

Face pull straight bar 

50kg 3x15

Assisted neutral grip pull up

20kg supporting 2x10/8

Seated alternating bicep curl

7.5kg DB 2x24

16/12 Core with Oscar

67.4kg

Crunch on fit ball feet on wall

3x

Decline sit up

3x

Leg extension on hamstring curl

3x

Plank roll in and out on fit ball

3x

Plank 

3x

Lyn shrug

5kg 2x15

Tricep pressdown

20kg 2x10

24/12 Legs

67.75kg

Squat 

20kg 5

40kg 5

60kg 5

85kg 5x5

Ok low rep warm ups do help me much better. Also not bringing my knees in on the concentric helps. Technique was good. Torso was upright for most of it. 

Glute press

60kg 3x10

Walking lunge 

20kg KB 3x16

Adductor 

20kg 3x15

Abductor 

20kg 3x15

Serratus anterior work

11/12 Chest

67.3kg

Incline bench

30kg 8

37.5kg 10/12/11

Assisted dip

10kg assisted 3x12

Short rests. 

Cable fly D5

20kg 15

25kg 15/12

Scapula floor press

7kg 2x20

Push up

20kg KB 20/20/18

Step machine 

6 min lv5 then lv10

9/12 Deadlift with Oscar

66.9kg

Deadlift

100kg 5/7/6

Good morning

30kg 4x10

Lunge

3x10L/10R

Decline sit up

18/15

Step machine 

4/12 Legs with Oscar

Squat 

80kg 3x4

Shit house. 

Glute press

55kg 10

65kg 2x10

Leg extension 

35kg 3x10-12

Walking lunge

14kg KB 3x 16 steps 

Step machine 

Adductor

15kg 20

20kg 15

Calf raise on Technogym leg press 

60kg 2x20

2/12 Shoulders with Oscar

Assisted pull up

Seated press

10kg DB 3x12-15

Upright cable row

Upper back row 

Half Turkish get up 

Also did raises on my own 

29/11 Legs

68.0kg

Squat 

80kg 2x8

60kg 2x10

Deadlift (floor)

100kg 4

100kg 2 drop 80kg 5

80kg 6

Felt like shit lol. 

KB swings 

20kg 3x30

Superset: 3x 5kg DB

Floor bench press external rotations 10 each 

Scapula press 20

Walking lunge 

20kg KB 2x 16 steps

Bad day. 

27/11 Chest

7am session!

Incline bench

30kg 3x10

Minor right delt flicking. Feels a lot more stable and safe now. Doing full ROM. 

Flat bench

10kg DB 10

15kg DB 2x12

This is unstable and uncomfortable. 

Cable fly D5

20kg 4x15

Assisted dip

10kg supporting 4x12

Inverted rows elbows out (smith 7)

3x15

23/11 Deadlift

68.55kg

Deadlift (off a block)

100kg 10

110kg 5/2+5

90kg 10

Kept hitting left shin! Avoiding that improves my deadlift so let's stop smashing my shin!

Kroc row 

22.5kg 20/15/10

Hard as fuck. 

Superset 3x

Hyper 

16kg KB 12

Leg extension on HS flat bench

15

Inverted row elbows out (smith machine level 7)

5x15

Standing alternating curl

10kg DB 10 each drop

7.5kg DB 10 each drop

2.5kg DB 10 each

16/11 Legs

68.85kg

Squat 

80kg 7

90kg 5/4 (failed 5)

80kg 7 (failed 8)

All unassisted lifts. 

Deadlift off block

90kg 5

110kg 4

Superset: 3x

Hyper 

14kg KB 15

Leg extension (HS bench) 12

External rotations in bench position

5kg DB 3x12

Technogym leg curl

30kg 3x15

Walking lunges

14kg KB 3x

8 steps back and forth 

Calf raise on Technogym leg press 

60kg 1x20

13/11 Chest with Oscar

68.9kg

Flat bench

15kg DB 3x9

21s HS incline

10kg each 2x

15kg each 1x

Smith flat bench

20kg each 4x5

Assisted parallel bar dip

30kg 2x10

20kg 2x10

Cable fly D5

20kg 12

30kg 10

10/11 Shoulders 

69.4kg

Standing leaning press

9kg DB 3x15

HS shoulder press

20kg each 15/12/15

Seated bent lateral raise

5kg 3x20

Seated Lyn shrug

7.5kg 2x15

8/11 Back with Oscar

69.4kg 

Smith BTN press

5kg each 3x15

Front raise supinated

20kg bar 3x10

Inverted rows elbows out

3x12

Cable row D5

25kg each 3x15

Assisted pull ups

2x10

6/11 Chest and shoulders 

69.05kg

HS chest press

15kg each 3x15

KB push ups (scapula contraction up top)

14kg KB 3x10

Incline press 30 deg

17.5kg DB 11/9/7

Smith OHP

5kg each 12/12/12

Rope face pull

30kg 3x20

50kg 2x15

Oscar sit ups

3x15

Pulsed through last few reps from second set on. 

Step machine 10 minutes 

4/11 Legs

68.9kg

Leg press 

200kg 12/10

Calf raise on leg press

80kg 10/15/15

Leg extension

40kg 3x12

2/11 Back 

46.15kg

Deadlift 

100kg 7

105kg 7

110kg 5 drop 90kg 10

Seated cable row (assisted)

65kg 12 

60kg 10

60kg 6

Lat pulldown 

50kg 2x10

45kg 12

Alternating bicep curl 

10kg 3x12 each 

29/10 Core with Oscar

69.35kg

Ab rollout

3x

Oblique twist with barbell

3x

Decline bench far reaching oblique twist

3x

Hanging knee raise

3x

26/10 Legs 

69.2kg

Squat 

90kg 5+2

80kg 10/11/12

HS leg press 

30kg each 3x15

Rotary calf

30kg 10

50kg 3x15

Leaning alternating Bicep curl

10kg 15/10 each

24/10 Chest

70kg

Incline press 30 deg 

15kg DB 3x15

HS chest press

15kg 15

17.5kg 2x15

Cable fly C5

20kg 3x15

21/10 Triceps with Oscar

70kg

Kroc row

15kg DB 3x15

Assisted dip

15kg supporting 3x15

Seated skulls

12.5kg 3x8

Kickback

5kg 5x5 2 sec hold

Tricep rope pulldown

15kg 3x8

Steps for 2 minutes

20/10 Shoulders with Oscar

70kg

Seated press

30kg 2x8-10

HS shrug 

30kg each 

20kg each 2x12

Upright row

12.5kg half bar 3x12-15

HS shoulder press

20kg each 3x10-12

Bent lateral raise

5kg 8-10

Left shoulder started popping from second set. Had to increase bend. 

Assisted wide grip pull up

25kg assisted 3x8-12

Step machine 2 minutes

18/10 Legs with Oscar 

Leg press

240kg 2x6

80kg 2x5 one leg

Cycling 4 min

HS leg press

Oscar weight 3x8

Steps 

Level 10 - 2 min

Sit ups

20/8

16/10 Posterior chain

Seated cable row

65kg 10/8-10

50kg 10

Superset: 2x

37 deg bench 

Chest supported row 22.5kg 10

Chest supported hammer to supinated front raises 4kg 12

Dropped raises weight from 6kg for safety. Focussed on technique and reps. Buuuuurns. 

Smith machine shrug (up and back)

20kg each 10

22.5kg each 2x12

Short rest times. Worked in. 

Vertical traction 

52.5 15/13

Tricep pressdown

10kg 2x20

Hoping that this would condition my triceps area so the left tricep doesn't feel like it is going to explode. 

Rope face pull

50kg 3x15

Lateral raises 

2kg 40

Rotator work

14/10 Chest with Oscar 

70.05kg

Incline press 25 deg

12.5kg 2x10

15kg 2x10

Reverse cable curl flat bar

12.5kg 2x10

Push up

14kg KB 4x15

Technogym chest press 

30kg 10

25kg 2x10

Step machine 

Level 5 - 5 min

Seated cable row

30kg 3x15

Rotary calf

30kg 20

55kg 12

50kg 15

This one is gonna be hard to go heavier. Too much load on the knees. 

Oscar sit ups

3x15

Second set onwards is a killer. 

12/10 Back and arms

70.85kg

Kroc row

20kg DB 1x22 each

Standing alternating curl

7.5kg DB 3x12 each

Preacher curl (long EZ bar)

5kg each 6/8/6

Chest supported row (neutral grip)

20kg 15

30kg 2x12

Tricep rope extension

15kg 15/12+3/8

Short rest time. 

Standing cable curl

15kg 15/10/12

11/10 Legs

Squat

90kg 2x6

80kg 8

Leg extension 

60kg 3x10

Glute machine press

55kg 2x10