30/9 Chest

Bench

70 3

60 2x8

Bum slid off bench slightly and lost the arch at the 70. 

30 deg DB press

17.5 10

20 2x10

Bent over cable fly

30 3x10

Seated alternating DB curl

7.5 10 each

10 2x10 each 

26/9 Squat

75.5

Squat

100 5+1/4+2/4+0

Eccentric was very controlled throughout. Stance felt wide. 

Technogym leg press calf raise

100 3x15

Deadlift 

100 7+3/6+4

Ab crunch on rower 

3x20

22/9 Arms and conditioning 

Barbell curl

20 1x10

22.5 2x10

15 1x12

Lat pulldown

40 15

50 2x10

Standing cable curl 

15 10

17.5 2x8

Standing hammer curl 

10 7/8

55 deg seated curl

5 2x12

Circuit:

16 KB swing x10

Vault push up x5

Inverted row x5

7 rounds in 5 min

Need to keep this up. Movements were easy but cardio is bad. 

Knee raise

2x30

21/9 Chest with Oscar

Bench

50 15

60 9

70 8

Incline bench

40 3x10

50 6

Short rope Tricep pull down 

7.5 12

10 12

12.5 2x12

15 12

20/9 Squat with Oscar

AM 

Squat

100 3x4

Cycling 

5 min

Reverse walking lunge

3x short bar

Leg raise

3x20

PM

Ab rollout 

3x20

19/9 Push with Oscar

75.1

Smith machine BTH press

7.5 each 2x10

HS backwards press

20 each 3x8

Bench

30 15

70 2x7

Tricep high cable kickback

5 3x12

Plank

1.5 min

1 min

0.5 min

Pendlay row

55 1x6

60 3x8

Kroc row

25 1x30

18/9 Deadlift with Oscar

Deadlift

120 4/6

Hanging leg raise

3x15

Good morning 

30 3x10

Cycling

5 min 

Leg/knee raise

3x20

Horizontal hyper 

2x20

17/8 Shoulders

Seated press

45 7/5

40 6

Hit a rep PB. 

Superset: 

Arnold press

15 9

17.5 6

DB press 8

Seated bent over laterals

7.5 20/16/12

Seated side laterals

5 6/10

Standing side laterals

7.5 2x12

Barbell shrugs

40 12 

50 2x12

Rope face pull

60 16

50 20

13/9 Back

74.8

Pendlay rows

50 3x10

Good morning

30 3x10

KB swing 

18 2x50

Leg raise

3x20

Upright DB external rotation

3 1x20

12/9 Deadlift with Oscar

Plank

1.5 min

Deadlift

100 1x10 

130 2x2

Caterpillaring on the 130. 

Kneeling rope crunches 

27? 2x10

Swiss ball push up

10/12

45 deg incline DB press

20 10/8/9

Flat bench DB fly

15 2x8

HS horizontal press

15 12/13/12

Circuit:

KB swing 16 x10

Jump pull up x5

2 min 6 rounds 

10/8 Shoulders

OHP 

42.5 7/4+1/4+0/4+1

Decided to do another set because the 2nd and 3rd weren't too great. 

DB upright external rotation 

2.5 2x15

Band pull aparts

3x20

Arnold press 

15 12/10/8

DB press 

12.5 6 slow

Seated bent over laterals

5 20

7.5 15/10

6 15

Shoulder shocker

3 3x7

Standing shrugs (neutral)

15 3x15

Overhead cable rope skulls

35 15

40 7/6

Tricep press down 

15 2x10

8/9 Squat with Oscar

75

Squat

100 5

120 3 Assisted

130 2 Assisted

Smith static lunge

Bar 3x10

Single leg press

40 3x10

5/9 Chest

74.7

Bench

65 4+0

60 7+0/5

45 deg incline DB press

20 9/8

Flat bench DB fly

12.5 3x10

HS incline press

20 7+2

17.5 10+12/10/10

Seated bent over laterals 

7.5 3x15

Shoulder shocker 

3 3x7

Doing this to practise Cuban press. Maybe stick to this weight from now until Cubans are cleaner. Last few reps are messy still. 

Standing bar curl

15 1x10

17.5 3x10

Rope cable curl

10 1x10

12.5 12

55 deg seated DB curl

5 3x10

Leg raises 

3x15

3/9 Deadlift

73.95

Deadlift

130 3+0/1+0

120 4+2

100 2x10

Frustrated at 130 and 120. Dropped to 100 and it felt light as fuck. 

Pendlay row

30 2x10

40 3x10

50 3x10

Lower back pump at the start because I wasn't resetting properly. Tendency to curl weight up with left wrist. Thumbless grip helps me not do that. 

Lat pulldown

45 3x15

Kroc row

25 1x15

Leg raise 

20/15/10

1/9 Shoulders with Oscar

73.95

Chin up

3x5

Seated press 

42.5 1x8

50 2x5

Assisted. 

Seated DB press

12.5 10

Cable bent over pull down elbows locked 

15 3x10

Rope Tricep extension 

15 3x11