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