Core

Turkish get ups
6kg 3x8

Superset Turkish sit ups
6kg 8

Knee raise
3x20

Plank
1 minute
10 second rest
1 minute

Arms with Oscar

71.4kg

Standing EZ bar curl

45kg incl bar 3x8

Note: Assistance needed. 

Supinated inverted rows

3x10

Tricep cable kickback

10kg 3x10

Vertical dip

3x10

Lat pulldown pullover 

10kg

Standing EZ bar reverse curl

Bar 3x10

Pronated pull up 

27

Turkish get up

6kg KB

Legs with Oscar

72.1kg

Turkish get up

10kg KB 5 

Superset Turkish sit up

10kg KB 5

Squat

60kg for technique and reps 

Oscar said my left knee is flaring out too much. Suggests that I require adductor training for 3 weeks at 3x20. 

Chest

Bench 

60kg 5x5

Incline DB press 30deg 

20kg 9/8/9

Decline smith 

50kg 10/9+1/8+1/6+1/5

Pec fly 

35kg 8+1/5+1/5+1

Chin up (pronated)

Total: 62

Finally benching 60kg! Felt good too and had decent leg drive towards the end. Not convinced that the pec fly is doing much for strength. I am only incorporating it for hypertrophy without having to recruit shoulders and triceps. 

Forearms started twitching towards the last few reps of pull ups. I do quite like the pronated grip, allows for more back movement and keeps tension in my lats. 

Back

Continuing Matt Kroc's back routine 

Deadlift (on block)

60kg 3x10

Note: Slight pull near glute during eccentric. No significant pain though. 

Kroc row

12.5kg 10

15kg 10

25kg 15

Note: Definitely needed 2 minute rest between hands for working set!

Lat pulldown

20kg 10

30kg 10

Chin up

50

Chest supported row

10kg 10

20kg 10

38.75kg 2x10

Smith machine shrug

Bar 10

40kg 10

60kg 10

80kg 3x10

Note: Decided to not do 90kg which I did sloppily last session. Instead opted for 3 sets at 80kg. 

Chin up

50

Total: 100 chin ups

Abductor

30kg 2x50

Legs with Oscar

70.95kg

Goblet sumo squat 

17.5kg 3x10

Calf raise on HS 90 leg press 

70kg

Rotary calf 

50kg 3x30

Bench steps 

10kg plates ea

I asked to train legs even with lower back pain. Oscar designed a fantastic programme I thought. Goblet squats took stress off my spine, while getting me focused on keeping a straight spine. 

Calf raises required assistance on rotary calf machine. Burned like crazy. 

Lower back is a little sore now but not too bad. Should be able to start training deadlifts soon. Or perhaps mat pulls to restrict ROM. 

Arm with Oscar

71.3kg

15kg half bar skull crusher 

8kg DB kickback (3x superset)

Tricep dip 3x10

HS pullover 3x8

Barbell curl 3x8

Chin up (slow concentric) 3x4

Legs

71.5kg

Front squat
60kg 3x5

Leg press
200kg 3x10

Standing calf raise
45kg 20
Drop set to 5kg

Osteopath Alice said that my lower back is fine and as long as a movement does not hurt I can do it. Felt pain during back squat warm ups so I switched to front squats for my working sets. Did not feel pain during my working sets, but my lower back was really sore afterwards. It does not feel good at all at the moment.

Drop sets were brutal at 10:30am in the morning...

Chest with Oscar

70.8kg

Incline bench
50kg 2x8

Hammer Strength chest press
40kg each 3x10

Note: Big focus on eccentric.

DB flat bench
17.5kg 3x10

Assisted pull ups
2x10

Note: These killed because I did back the day before.

Wide grip push ups
20

Back

Continuing Matt Kroc's back routine 

No deadlifting because of lower back issues. 

Kroc row

12.5kg 10

15kg 10

25kg 2x10

Lat pulldown

20kg 10

30kg 10

Chin up

50

Chest supported row

10kg 10

20kg 10

37.5kg 2x10

Smith machine shrug

Bar 10

40kg 10

60kg 10

80kg 10

90kg 10

Smith machine deadlift

Bar 10

40kg 10

60kg 2x10

Chin up

30

Total: 80 chin ups 

Chin ups were brutal. The 50 were actually harder than the 30 because of the Kroc rows. 

No back pain during deadlifts. I do like the smith machine shrugs, might have to set the bar lower next time so it is easier for me to push it up without aggravating my back. 

Shoulders and upper back with Oscar

Jerk

40kg 5

Trouble catching the bar on the eccentric.  

Chest supported row (neutral grip)

30kg 5 

Focus on slow concentric and eccentric. 

Behind the neck pulldown

50kg 8

Kettlebell jerks

14kg 8

Back to back shoulders! Behind the neck pulldowns feel great. Probably a good exercise to include in my training. Hate jerks. 

Shoulders

70.5kg

Chin up

Total: 40

Seated barbell press

45kg 5x5

Note: 3-4 minute rests. 

Seated DB press

15kg 10/8+2/9+1

DB side lateral raise (straight arm)

6kg 3x10

Note: Focused on slow eccentric and hold up the top. 

Face pull 

45kg 30+10+10/20+10+10+10

Note: Fatiguing because end of session. 

5x5 is really helping with strength gains for my presses. Will continue with this even if it means "failing" certain days. 

Shoulder clicking isn't too bad during lateral raises. Loving the face pulls. Burns like mad. Next time perhaps try the same weight but less rest pauses. 

Arms with Oscar

Half bar curl 

20kg 3x10 

Note: First 5 of each set are slow. 

Parallel bar dip

10kg with assistance 2x10

Hand stand push up hold

Wide grip pull up

2x5

---

Close grip bench

40kg 3x10

Face pull

40kg 50

(60kg 12RM)

Can't recruit triceps very well doing close grip bench. Felt a lot in my anterior delts instead. Might be worth doing it in a decline from now on. 

Face pulls were good. Should start doing high rep sets instead of low rep heavies. Really felt the burn.  

Back

71.05kg

Trying out Matt Kroc's back workout:
http://www.bodybuilding.com/fun/matt-krocs-kroc-row-back-workout.html

Deadlift
6x20kg / 5x60kg / 4x80kg
40kg 2x4

Note: Lower back is uncomfortable and sore. Training singles was a bad idea I think. Skipped working sets.

Kroc row
10x10kg / 10x12.5kg / 10x15kg
25kg 6

Lat pulldown
10x20kg / 10x30kg

Chin ups
Total: 50

Chest supported row
10x10kg / 10x20kg
35kg 2x10

Left out shrugs.

First time doing Kroc rows (or DB rows for that matter). Warm ups felt good, working sets were light. Had to be cautious of lower back. Chin ups got exhausting, and took around 15 minutes or more. Was able to go heavy with chest supported row, new PB.

Chest

71.4kg

Bench 57.5kg 5x5

30 degree incline DB press
20kg DB 10/5+2/6+1

Decline bench (smith)
50kg 3x10

Pec fly
35kg 3x10

Happy with my bench. I think the reset from 60kg 3x5 to 55kg 5x5 has really helped with my confidence and strength. Next session will be 60kg 5x5, time to break my plateau!

I think the creatine is retaining water, hence the fast weight gain.

Calves with Oscar

71kg

Leg press for warm up

90 degree calf raise
140kg 6 drop 100kg 10
120kg 6 drop 80kg 10

Standing calf raise
45kg 2x10

Standing barbell calf raise (smith)
15kg 10

Shoulders

Seated press

45kg 5/5/5/4/4

Seated DB press

15kg 8+2/8+2/7+2+1

Seated side lateral raise

7kg 10

6kg 2x10

Face rope pull

30kg (50% 12RM) 50

Legs with Oscar

69.8kg

Squat

80kg 3x5

For depth with assistance. 

Walking lunge

20kg DB

Grip kept failing. Felt lunges up to my glutes and hamstrings. 

Leg press

140kg 8

280kg 3 

Assistance needed for 280kg. 

Felt good over all. Squat depth improved compared to when I squatted this for the first time months ago.