29/10 Core with Oscar

69.35kg

Ab rollout

3x

Oblique twist with barbell

3x

Decline bench far reaching oblique twist

3x

Hanging knee raise

3x

26/10 Legs 

69.2kg

Squat 

90kg 5+2

80kg 10/11/12

HS leg press 

30kg each 3x15

Rotary calf

30kg 10

50kg 3x15

Leaning alternating Bicep curl

10kg 15/10 each

24/10 Chest

70kg

Incline press 30 deg 

15kg DB 3x15

HS chest press

15kg 15

17.5kg 2x15

Cable fly C5

20kg 3x15

21/10 Triceps with Oscar

70kg

Kroc row

15kg DB 3x15

Assisted dip

15kg supporting 3x15

Seated skulls

12.5kg 3x8

Kickback

5kg 5x5 2 sec hold

Tricep rope pulldown

15kg 3x8

Steps for 2 minutes

20/10 Shoulders with Oscar

70kg

Seated press

30kg 2x8-10

HS shrug 

30kg each 

20kg each 2x12

Upright row

12.5kg half bar 3x12-15

HS shoulder press

20kg each 3x10-12

Bent lateral raise

5kg 8-10

Left shoulder started popping from second set. Had to increase bend. 

Assisted wide grip pull up

25kg assisted 3x8-12

Step machine 2 minutes

18/10 Legs with Oscar 

Leg press

240kg 2x6

80kg 2x5 one leg

Cycling 4 min

HS leg press

Oscar weight 3x8

Steps 

Level 10 - 2 min

Sit ups

20/8

16/10 Posterior chain

Seated cable row

65kg 10/8-10

50kg 10

Superset: 2x

37 deg bench 

Chest supported row 22.5kg 10

Chest supported hammer to supinated front raises 4kg 12

Dropped raises weight from 6kg for safety. Focussed on technique and reps. Buuuuurns. 

Smith machine shrug (up and back)

20kg each 10

22.5kg each 2x12

Short rest times. Worked in. 

Vertical traction 

52.5 15/13

Tricep pressdown

10kg 2x20

Hoping that this would condition my triceps area so the left tricep doesn't feel like it is going to explode. 

Rope face pull

50kg 3x15

Lateral raises 

2kg 40

Rotator work