31/7 Back

75.9kg

Two weeks into cut but at peak weight!

Seated cable row 

60kg 3x10

Kroc row 

22.5kg DB 1x15

Rest pause last few reps. 

Upper back row 

45kg 3x10

Rope face pull

50kg 3x15

29/7 Legs with Oscar

75.0kg

Squat 

90kg 

Hamstring curl

30kg 10 drop 25kg 5 drop 20kg 5

Torso up 15kg 10

Stiff leg deadlift

30kg 3x10

Seated leg curl 

35kg 2x10

Step machine 

27/7 back with Oscar 

Oblique twist on decline bench

10kg plate 3x20

Kneeling cable crunch 

70kg 20 (not clean)

50kg 20

Note: Not a good one for me. Shoulders fail before core because of instability. 

Rotator work

Dumbbell shrugs (supinated)

7.5kg 5x10

Standing calf raise

40kg 3x15

Note: Slow and controlled. One second hold. 

Calf raise on Technogym leg press

60kg 3x15

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Chest supports row

40kg 2x10

Behind the neck press

20kg 2x10

Single arm TRX row alternating

3x10

Vertical traction (reverse)

45kg 3x10

Kroc row 

20kg 10

22.5kg 10

26/7 Shoulders

76.9kg heaviest!!

Hammer Strength shoulder press

13.75kg 3x10

Technogym shoulder press (neutral grip)

15kg 3x10

Note: Left posterior is sore towards the end. 

Seated bent lateral raise

7.5kg DB 3x15

Lateral raise machine

12.5kg 3x12

Rope face pull

50kg 3x10

Hammer Strength shrug 

15kg each 3x10 (5 count each rep)

24/7 Chest

Hammer Strength horizontal bench

Empty 3x10

Hammer Strength seated bench

15kg each 3x10

Bent over cable fly

20kg 3x10

22/7 Legs with Oscar

74.95kg

Leg press

240kg 8

280kg 6

320kg 5

Squat

80kg 3x5

20/7 Lower back

Sumo deadlift

80kg 3x10

Hyper

8 risers 3x10

Power clean

40kg 3x5

---

Block deadlift 

120kg 5

Deadlift

80kg 5

19/7 Chest with Oscar

Bench

30kg 3x10

Hammer Strength chest press

5kg each 3x10

10kg each 3x10 (one arm at a time side facing)

Pec fly

25kg 3x (10 extended slow, 5 normal)

Neutral grip bench press

9kg DB 3x10

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Tricep pressdown

20kg 10

25kg 6 drop 20kg 2

22.5kg 8 drop 20kg 2

Hammer curl for warm up

7.5kg 10 

Concentration curl

12.5kg 3x10

Barbell curl

20kg 3x10

Superset: Barbell supinated shrug

20kg 3x10 (5 count hold)

Rope face pull

45kg 3x10

50kg 10

Seated bent lateral raise 

7.5kg 3x10

Hammer Strength shoulder press

12.5kg 3x10

Rotator cuff work

Machine lateral raise

12.5kg 3x12

Cable lateral raise

5kg 3x10

15/7

Deadlift

110kg 5/4

120kg 2

KB swings 3x

Triset 32kg/28kg/24kg 15s/20s/25s

Incline push ups

3x10

Note: On top, round shoulders forward. 

---

Hammer Strength chest press 

12.5kg 3x10

Lateral raise machine

12.5kg 3x10

Hammer Strength shoulder press

10kg each 3x10

13/7 Core with Oscar

Pulses, legs in the air 

3x50

Decline bench leg raises

3x10

Hyper

3x10/5 pulses 

KB swing 

12/7 Back with Oscar 

Barbell row

30kg 3x15

Rope rear pulldown

30kg 3x15

Backwards vertical traction

35kg 3x10

Chest supported row (37 deg)

17.5kg 3x15

Flat back leg raises

8/7 Chest with Oscar 

Rope face pull

35kg 15

Incline bench press

7.5kg DB 3x10

20kg bar 3x10

Bent over cable fly

20kg each 3x10

---

Technogym shoulder press

15kg 3x10

Hammer Strength chest press

5kg each 3x10

Shrug

7kg DB 6x8

Upper back row

20kg 10

30kg 10

45kg 10

Note: Hold end of each rep. 

Rotator work

2/7 Back

75.85kg

Barbell row

50kg 3x10

Chest supported row

22.5kg DB 3x12

Torsonator row

35kg 2x10

Upper back row

42.5kg 3x12

Pulldown

35kg 15

40kg 10/12

1/7 Legs with Pablo???

Goblet squat

32kg KB 10

Squat

70kg 11

Hamstring curl

Stiff legged deadlift

50kg 10

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Rope face pull 

40kg 5x10

Hammer Strength shoulder press

7.5kg each 5x10

Technogym shoulder press

15kg 3x10

Bent lateral raise 

6kg DB 3x15