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

9/10 Upper back and shoulders 

69.8kg

Lat pulldown (upright alt normal)

50kg 12

45kg 12

Chest supported row neutral grip 

20kg 2x12

Upper back row 

30kg 3x12

HS shoulder press

10kg 12

20kg 2x12

TRX inverted row

15/2010

Oscar sit ups 

3x12

Note: First set was not too bad. The other two were mostly pulses though. 

Core leg extensions on flat bench

3x12

Rotator work 

Rotary calf

30kg 10

50kg 3x12

Body fat 24.8

Baby kale

Pine nuts 

6/10 Chest and biceps with Oscar

71.45kg

Bench

50kg 2x6-8

Technogym chest press 

30kg 3x10

Cable fly (high to low)

25kg each 3x10

Incline wide grip push up

4x10-15

55 deg alternating incline curls 

7.5kg 2x10

Step machine 

Level 5 - 10 min

Behind the neck pulldown C4

50kg 10

60kg 10

4/10 legs with Oscar 

70.35kg

Squat 

80kg 6

Failed 100kg and 90kg was terrible. 

Leg press

200kg 5

160kg 2x7

Glute machine press 

55kg 3x10

Bulgarian squat 

3x10

2/10 Core and biceps with Sanny 

70.9kg

Sit up

8kg ball 15

14kg KB 2x15

Pulses legs in the air

30

Flat back leg raise

2x15

Core leg extension 

5kg 2x12

Half bar curl

20kg 10

22.5kg 2x10

1/10 chest with Oscar 

70.75kg

Rotator work 

Flat bench

40kg 10

50kg 2x6

30 deg incline fly

10kg neutral grip 2x6-8

Cable reverse fly E6

10kg 6/10/6-10

Push-up 

10kg DB 2x15/10

Standing calf raise

75kg 2x10

Left scapula discomfort. Might drop weight and increase reps. 

Technogym leg press calf raise

80kg 10

100kg 2x15