30/8 Legs

72.55kg

Squat 

80kg 3x6

Feels weak sauce. Final set was good though. I think my stance was wider then. 

Leg extension 

60kg 2x10

Standing calf raise

65kg 2x10

Rotator work

30/8 Posterior chain with Oscar 

73kg

Torsonator row

10kg 10

30kg 10

Superset:

37 deg bench 

Chest supported row 15kg 10

Chest supported hammer to supinated front raises 3kg 10

Smith machine shrug (up and back)

10kg each 2x10

Vertical traction 

40kg 3x10

Standing leaning press

8kg DB 3x10

28/8 Upper body with Oscar 

72.5kg

Superset: 3x

DB kickback

7kg DB 10

Bench dip 

10

Dip pushing on assisted dip

30kg 3x10

Right shoulder felt crap. 

Assisted parallel bar dip

30kg 3x10

Chin up

3x6

Sit up

12kg KB 4x20

Knee raises 

3x12-15

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Horizontal pull on lat pulldown 

15kg 10

20kg 10 (5 count hold)

25kg 2x10 (5 count hold)

26/8 Chest and shoulders

73.75kg

Flat bench

12.5kg DB 3x10

Note perhaps do incline next time. Awkward setup. 

HS shoulder press

15kg 3x10

Technogym shoulder press (neutral grip)

20kg 3x10

Hammer front raise

6kg 3x20

Bent lateral raise 

7.5kg 15

24/8 Back

73.1kg

Deadlift

110kg 6

100kg

Really feeling the effects of dieting at the moment. Was light headed after my first pull and had to rest pause. 

Kroc row (5 count hold)

15kg 5x8

Standing cable 90 deg row (5 count hold) E4

15kg each 5x10

External rotation 

5kg 3x10

Vertical traction 

40kg 3x10

Internal rotation 

10kg 3x10

Hammer front raise (alternating)

6kg 3x20

21/8 Chest

74.05kg

Incline bench

20kg 2x10 warm up

30kg 3x10

Hammer Strength seated bench

5kg each 10

10kg each 10

15kg each 3x10

Bent over cable fly D4

10kg each 10

15kg each 10

20kg each 3x10

Tricep pressdown

10kg 20

20kg 11/10

15kg 11

19/8 Shoulders with Oscar 

75.3kg

Seated press

30kg 2x10

Standing smith OHP

Bar 3x10

Technogym shoulder press

15kg 4x10

Cable behind the neck pulldown B5

25kg each 10

Oscar assisted chin ups

4x10

16/8 Legs with Oscar 

Squat 

80kg 3x6-8?

Bench step up 

30kg 3x10 alternating

Walking lunges

24kg KB 3x

Box jumps

90cm

85cm PB x1

---

Standing calf raise

50kg 10

60kg 2x10

Standing smith machine OHP

20kg 3x10

Leg press

200kg 8

240kg 6

Met Tuan strong Asian guy. 

Assisted dip warm up

Hammer Strength horizontal bench

5kg each 10

7.5kg each 10

Felt good!!

Technogym one arm chest press

20kg 3x10

Felt good!!

Seated skull crusher

10kg DB 3x8

Knee push up 

24kg KB for support 3x10+

Bench press

20kg 3x10

Cable fly on fit ball

15kg each 10

20kg each 10

10/8 Arms with Oscar 

One arm preacher curl (45 deg bench)

7.5kg 10

10kg 2x10

Cable curl L4

20kg each 3x10

Close grip bench

25kg 2x10

30kg 10

TRX rows

3x10 slow eccentric

9/8 Chest

74.65kg

Smith machine inverted row (level 7)

3x15

37 degree chest supported row 

17.5kg 1x10

Incline press

30kg 2x10

Hammer Strength chest press

10kg each 10

15kg each 10

Bent over cable fly C5

20kg 2x10

Pec fly machine

20kg 2x10

Hammer front raise

5kg DB 2x10

Vertical traction

40kg 2x10

3/8 Chest

74.7kg (first drop!)

Rotator work 

One arm TRX row

Floor DB press 8kg

Hammer Strength chest press

10kg each 10

15kg 10

Hammer front raises (alternating)

4kg 2x20

5kg 20

Bent over cable fly C5

20kg 2x10

Assisted dip

25kg supporting 2x10

2/8 Arms with Oscar

75.4kg

7.5kg each short bar EZ curl

2x10

55 degree bench single arm preacher curl

7.5kg 3x8

Tricep pulldown elbows locked

15kg 3x10

Close grip bench

25kg 2x10

Alternating hammer curl

12.5kg 2x10 (5 each)

10kg 10

Technogym shoulder press (neutral grip)

17.5kg 3x10

Seated cable row

30kg 1x20

Vertical traction (reverse)

40kg 1x15

Rope face pull

35kg 3x2

Machine lateral raise

12.5kg 3x15