30/1 Chest

66.1kg

Incline press 30deg

15kg DB 15/13/12

Parallel bar dip

3x10

HS seated press 

15kg each 10

20kg each 2x8

Lyn shrug

5kg 3x15

Scapula press

10kg DB 2x10

29/1 Legs with Oscar

65.6kg

Squat

70kg 3x5 

Feels shit because of lower back and hips. Oscar got me through though. 

Goblet squat feet together

20kg KB 3x12

Glute press

47.5kg 3x10

Abductors

27/1 Shoulders

65.85kg

Seated press

12.5kg DB 15/12/10

Shoulder shocker

(Superset: Front hammer raise x7, side lateral raise x7, upright row to press x7)

5kg 3x

Overhead cable skulls

20kg 10

30kg 3x12

Parallel bar dip

10/10/7

Scapula and rotator work

22/1 Legs with Oscar

Squat 

80kg shit house. 

Stretch on decline sit up bench

Leg extension 

35kg 3x

Adductor

30kg 3x

Hamstring curl 

20kg 10

25kg 10

22/1 Deadlift with Oscar

Deadlift

100kg 2x10

120kg passed out

Knee raise to kick

3x12

18/1 Chest with Oscar

Bench

30kg 12

40kg 12

50kg 8 assisted

Tricep overhead skulls

15kg 3x

Cable tricep pulldown one arm

10kg 2x10

15kg 10

Smith machine press 30 deg

10kg each 3x8-10

Sit ups

18/1 Back

Combination chin ups

20kg supporting 3x12

Chest supported row

30kg 3x10

Face pull straight bar

55kg 3x15

Vertical traction

55kg 2x12/8

Seated alternating curls

7.5kg 20

9kg 2x20

17/1 Legs with Oscar

65.35kg

Squat 

80kg 6/7/8

Smith machine lunge

Bar 20 each

5kg each 2x20 each

Plank

2x 1 minute 

Calf raise (Technogym leg press)

40kg 20

80kg 2x20

Adductors 

20kg 10/15

15/1 Shoulders with Oscar

Seated press

30kg 12

35kg 7

Parallel bar dip

3x10

Overheard cable skull crushers 

30kg 2x10

35kg 2x10

Roman rings chin up

3x

11/1 Chest with Oscar

Bench

40kg 2x10

KB push up, alternate neutral and pronated grip

3x20

HS incline press

20kg each 3x10

Single arm preacher (higher angle)

10kg 3x10

Plank (arms perpendicular to torso)

2x 1 minute 

10/1 Core and Legs

66.65kg

Oscar sit ups, pulses

20

15, 5

10, 10

Ab roll out

3x15

Parallel KB plank-dip-plank swing

10, 7, 10

Kneeling cable crunch 

40kg 20

60kg 2x20

Squat 

80kg 3x5

Good technique. 

Walking lunge 

16kg KB 3x16

8/1 Deadlift

Deadlift 

107.5kg 5

Sumo deadlift

80kg 2x8-10

Hyper

30+

6/7 Shoulders with Oscar

Combination chin ups

20kg supporting 2x10

6 riser decline push up elbows tucked 

3x15

Hand stand (90 deg legs) shoulder dislocations 

3x15

Hand stand hold

5x

Behind the neck pull up

3x5

Oscar sit up

3x15

3/1 Chest

Incline bench

40kg 3x10

Assisted dip

10kg supporting 3x10

Kettlebell swing into push up

3x10

Cable fly D5

25kg 3x10