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