14/9 Legs with Oscar 

71.55kg

Squat 

100kg 6 

110kg 2

Assisted. Need to slowdown eccentric!

Leg extension 

45kg 3x10

Rotary calf 

65kg 2x10

Reverse lunge (back and forth)

Body weight 2x

16kg KB 1x

28/9 Arms

Tricep extension 

20kg 10

22.5kg 10

25kg 7+1

Hammer front raise

8kg 2x20

Jackknife 

2x20

Sit up

3kg ball 2x15

27/9 Conditioning with Oscar

Goblet squats 

Chin ups

50 box jumps

50 incline push ups

50 KB swings

30 20kg cleans

Sprints 

24/9 Legs

71.25kg

Squat 

80kg 5

95kg 3x6

Hyper

15kg plate 3x10

Deadlift

100kg 6

Left scapula feels shit. 

Seated cable row

40kg 2x10

50kg 10

60kg 8

Focused on scapula control. 

Met Shane from work. 

21/9 Chest with Oscar

71.4kg

Cable fly (low to high, arms tucked)

10kg 2x10

HS chest press facing side one arm at a time

10kg 10

15kg 2x10

Wide grip cable fly bent over

12.5kg each 12

10kg each 14/8

Incline bench

30kg 3x10

Push up

10kg KB 4x10

Note: First time push ups have felt good!

---

One arm preacher curl 45 deg bench

12.5kg 2x10 assisted 

Preacher curl (long bar)

5kg each 8/7

Seated cable row

40kg 10

65kg 8/7

50kg 10

Horizontal row on lat pulldown 

35kg 10

40kg 2x10

Bosu ball pulses

8kg KB 3x10

Core leg extension 

5kg DB 3x10

Met You-Dana. 

19/9 Upper back

71.45kg

Seated cable row

65kg 9+1/7+2/

Still struggling to squeeze every rep. More controlled than last time though. Grip is improving though I think. 

Superset: 2x

37 deg bench 

Chest supported row 20kg 10

Chest supported hammer to supinated front raises 5kg 10

Smith machine shrug (up and back)

20kg each 2x10

Vertical traction 

50kg 2x10

Standing leaning press

9kg DB 2x10

Note: Lunch break training session. Hence short rest times and only 2 sets for everything. Still warmed up adequately. 

16/9 

71.8kg

Deadlift

110kg 5

Good morning

30kg/40kg/50kg 3x5-8

Stiff legged deadlift

25kg 3x5

Hyper

15kg 3x10

Hamstring curl

25kg 8

35kg 3 drop 25kg 3

25kg 7

13/9 chest with Oscar 

71.2kg

25 deg smith machine bench press

5kg each 3x10

Decline bench

30kg 3x10

Preacher curl

5kg each short bar 2x10

Cable fly (high and wide)

25kg each 2x10

HS incline press

15kg each 2x10

11/9 Chest with Oscar 

71.8kg

75 deg alternating curl 

10kg 2x6each

Technogym chest press 

35kg 3x10

24kg KB push ups

3x10ish

Bench press

30kg 10

40kg 2x10

Rotator work

9/9 Back and shoulders

72.4kg

Horizontal row on lat pulldown (5 count)

30kg 10

35kg 2x10

Lat pulldown 

40kg 3x10

Hammer front raise

7.5kg 2x20

Seated bent lateral raise 

8kg 2x15

7/9 Posterior chain

Seated cable row

65kg 8+2/7+2

Felt better than the same weight last time. 

Superset: 3x

37 deg bench 

Chest supported row 17.5kg 10

Chest supported hammer to supinated front raises 4kg 10

Smith machine shrug (up and back)

17.5kg each 2x10

Vertical traction 

47.5kg 2x10

Standing leaning press

9kg DB 3x10

6/9 Legs

72.2kg

Squat 

85kg 6

90kg 6/5(failed 6)/6

Felt light. Missed a rep because I descended too fast. 

Hamstring curl 

35kg 6+1/6+1

Standing calf raise

70kg 2x10

Skipped deadlift because left rotator felt uncomfortable. Possibly from front squatting a failed rep. Avoid doing that next time. 

4/9 Upper back 

71.9kg

Seated cable row

65kg 10/8+2/7+3

Note: Stay same weight next time and focus on eccentric. 

Horizontal pull on lat pulldown (5 count hold)

25kg 10

30kg 2x10

Smith machine shrug (up and back)

10kg each 10

15kg each 2x10

Vertical traction 

45kg 3x10

Rotator work

Decline sit up

3x10

2/9 Chest with Oscar 

Decline bench

40kg 3x10

Felt shit. 

Incline bench

40kg 3x10

Felt shit. 

Flat bench

40kg 5x8

Felt shit. 

Bent over cable fly 

25kg 2x10

20kg 10

Push up

3x10