31/8 Legs with Oscar

Leg press

200 1x10

280 1x9

320 1x7

330 1x4

Hamstring curl

35 10/7

30 10

Assisted reps. 

Barbell squat jump

20 3x15

Sled push

3 laps

Oscar on sled for first half of each. 

30/8 Shoulders

OHP 

42.5 3x5+1

Superset: 3x

Arnold press 

15 10

Seated bent over laterals

5 20

Seated lateral raise 

8 3x12

28/8 Chest with Oscar

Bench

62.5 2x5

Decline bench 

3x15

HS incline press

20 each 2x10

30 each 7/6

Seated DB curl

10 2x10

7.5 10

Tricep pressdown

?? 2x10

27/8 Deadlift

73.7kg

Deadlift

130 4+2/3+1

110 5+1

Ooh this felt heavy. Lock out is fast though. 

Neutral grip assisted chin up

20 3x10

Rest pause last 1-2 reps. 

Lat pulldown

45 3x12

Kroc row

25 1x20

Standing bar curl

17.5 3x10

55 deg seated DB curl

5 3x10

V handle cable curl

10 3x11

Good morning

20 1x50

23/8 Squat with Oscar

73.35

Squat

100 5/6 Assisted

Hamstring curl

30 3x8-10

Static barbell lunge

20 3x10

Plank

23/8 Shoulders

74

OHP 

40 7/6/5

Arnold press 

12.5 3x10

Seated lateral raise 

8 3x10-12

Seated rear delt fly

7.5 15

8 2x15

Good morning 

20 10/20/30

For rehabbing lower back tightness. 

Lat pulldown

40 20/15/15

Shoulder shocker

6 3x7

22/8 Chest with Oscar

73.6

Bench

60 1x8

Bent over cable crossovers

15 each 2x10

Overhead cable skulls 

30 10

35 2x10

45 deg incline DB press

20 10/8/9

Push ups

50

Cross trainer

15 min

20/8 Deadlift

73.2kg

Deadlift

130 2x5

120 5+1

No bicep pain for once!

Neutral grip assisted chin up

20 3x10

Rest pause last 1-2 reps. 

Lat pulldown

55 5 drop 50 3

45 10

40 10

HS low row

25 each 3x10

Kroc row

25 1x15

Assistance exercises weaker than previous workout probably because of deadlifts. But primary lift is increasing and that's all that matters. Strong pump after the first set of pull ups. 

Cable curl

10 1x15

15 2x10

18/8 Legs with Oscar

Leg press

160 10

200 10

240 8

Static smith lunge 

15 each 3x10

Sled push 

35 5 laps

KB sit up

6 1x10

Mr Hyde made me too fucking paranoid. 

16/8 Chest with Oscar

63.55

Bench

60 8

62.5 3

63.75 2

45 deg incline DB fly

10 3x10

Bent over cable fly A5

25 1x10

30 1x10

35 1x10

Push ups

50

One arm cable pressdown

5 1x20 

15/8 Shoulders with Oscar

72.95

Seated press

40 10/8/4

Single arm Torsonator press

10 3x10

Superset: 3x

Seated DB press

15 x10

Seated bent over rear delt fly 

7.5 x10

Behind the neck upright cable crossover flys

7.5 3x10

OHP 

20 1x20

Leg raise

3x15

13/8 Squat

Squat

100 5+1/4+1/3+0

PB without spot!

Leg press

220 1x12

240 1x10

Calf raise on leg press

120 3x10-12

Leg raise 

3x15

12/8 Chest

72.4

Bench

62.5 6/6/3

60 6

60 was easy. 

In between:

Band pull aparts x20

30 deg incline DB press

20 2x10

15 10/8

Seated hammer curl

10 12/10/8

Standing bar curl

15 2x10

Bent over cable fly B5

30 15/12/10

9/8 Deadlift

72.8

Deadlift 

120 7/6/2

Biceps are giving out!

Neutral grip assisted chin up

20 3x10

Rest pause last 1-2 reps. 

Lat pulldown

50 1x15 (wide pronated)

55 10/7 drop 50 1x3

HS low row

27.5 each 3x10

Kroc row

25 1x20

One arm cable curl

5 1x50

8/8 Squat with Oscar

Squat

90 10

100 6/7 PB!

Flat sole shoes. Felt much better. Easier to get weight on heels. 

Hack squat machine 

70 3x10

Sled push 

35 1x2 laps

5/8 Shoulders

72.25

OHP 

40 8/7/6

Chin up: 10

Arnold press 

12.5 10

Lateral raise 

10 3x12

Bent over rear delt fly

8 3x15

DB shrug (hold each rep)

6 3x15 

Lat pulldown 

30 20

40 20

Overhead cable skulls

35 15/10+5

30 11+4

Tricep pressdown

20 10

17.5 2x11

Band pull apart

1x50

2/8 Back

Neutral grip assisted chin up

25 supporting 10

20 3x10

Lat pulldown

50 10/11/10+2 (wide pronated)

30 1x15 (close grip supinated)

HS low row

25 each 10

27.5 each 3x10

Deadlift

100 1x10

120 3+2

2x 1 min planks

1/8 Chest

72.3

Bench

60 7/6/6/5/4

In between:

7.5 DB shrugs x12

Band pull aparts x20

30 deg incline DB press

20 8/6

15 2x7

Bent over cable fly B5

30 3x10

Seated hammer curl

10 3x10

Standing cable curl

15 1x20

20 1x15

25 1x15