I'm certainly one of the more chunkier ones taking the class... Somehow my cardio seems to be up to a good standard despite not really training it since forever
wozza2k's pursuit of vanity
- Thread starter wozza2k
- Start date
I'm certainly one of the more chunkier ones taking the class... Somehow my cardio seems to be up to a good standard despite not really training it since forever
19/02
Squat
60 3 x 5
100 3 x 5
110 3 x 3
120 2 x 2
Deadlift
60 3 x 5
Pull ups
BW 3 x 6
23/02 - Fasted
Suffering from something so taken a few days out. Been binging on a lot of junk due to work, oh and lacking sleep
Bench
60 3 x 5
70 3 x 5
Incline DB bench
22 5 x 6
Pull ups
BW 5 x 6
BOR
60 3 x 6
Tris
Seated cable row
26
33
26/02
Bench
60 3 x 5
70 3 x 5
72.5 3 x 3
Incline DB bench
24 3 x 6
Pull ups
BW 5 x 5
BOR
60 3 x 5
Cable tris / face pulls
27/02
Deadlift
70 3 x 5
110 3 x 5
130 3 x 5
140 3 x 3
145 2 x 2
OHP
20 2 x 10
30 3 x 8
40 3 x 5
Pull ups
BW 5 x 6
Squat
60 3 x 5
100 3 x 5
110 3 x 3
120 2 x 2
Deadlift
60 3 x 5
Pull ups
BW 3 x 6
23/02 - Fasted
Suffering from something so taken a few days out. Been binging on a lot of junk due to work, oh and lacking sleep
Bench
60 3 x 5
70 3 x 5
Incline DB bench
22 5 x 6
Pull ups
BW 5 x 6
BOR
60 3 x 6
Tris
Seated cable row
26
33
26/02
Bench
60 3 x 5
70 3 x 5
72.5 3 x 3
Incline DB bench
24 3 x 6
Pull ups
BW 5 x 5
BOR
60 3 x 5
Cable tris / face pulls
27/02
Deadlift
70 3 x 5
110 3 x 5
130 3 x 5
140 3 x 3
145 2 x 2
OHP
20 2 x 10
30 3 x 8
40 3 x 5
Pull ups
BW 5 x 6
28/02
Squat
60 3 x 5
100 3 x 5
110 3 x 3
115 3 x 2
120 3 x 2
Seated cable row x 10
40
47
54
61
Lat pulldown
45 10
55 10
65 3 x 5
01/03
Bench
60 3 x 5
70 3 x 5
75 3 x 3
Incline DB bench
24 3 x 6
26 3 x 6
Pull ups
BW 5 x 6
Cable flies
03/03
Bench
60 3 x 5
70 3 x 5
75 3 x 5
Incline DB Bench
26 3 x 6
T bar row
20 2 x 10
30 2 x 10
40 3 x 6
Pull ups
BW 3 x 5
Curls
Pulldown
04/03
Squat
60 3 x 5
100 3 x 5
110 3 x 5
120 3 x 2
BOR
60 3 x 5
05/03
Deadlift
70 3 x 5
110 3 x 5
130 3 x 3
140 2 x 2
145 2 1
Bench
60 3 x 5
70 3 x 5
Seated DB Shoulder
16 2 x 10
18 3 x 6
07/03
Left tri/bicep is playing up with pulling motions, need to monitor that
Bench
60 3 x 5
70 3 x 5
75 3 x 5
T bar row
20 2 x 20
30 3 x 6
Incline DB Bench
26 3 x 6
Pulldown
26 2 x 10
Face pulls
Squat
60 3 x 5
100 3 x 5
110 3 x 3
115 3 x 2
120 3 x 2
Seated cable row x 10
40
47
54
61
Lat pulldown
45 10
55 10
65 3 x 5
01/03
Bench
60 3 x 5
70 3 x 5
75 3 x 3
Incline DB bench
24 3 x 6
26 3 x 6
Pull ups
BW 5 x 6
Cable flies
03/03
Bench
60 3 x 5
70 3 x 5
75 3 x 5
Incline DB Bench
26 3 x 6
T bar row
20 2 x 10
30 2 x 10
40 3 x 6
Pull ups
BW 3 x 5
Curls
Pulldown
04/03
Squat
60 3 x 5
100 3 x 5
110 3 x 5
120 3 x 2
BOR
60 3 x 5
05/03
Deadlift
70 3 x 5
110 3 x 5
130 3 x 3
140 2 x 2
145 2 1
Bench
60 3 x 5
70 3 x 5
Seated DB Shoulder
16 2 x 10
18 3 x 6
07/03
Left tri/bicep is playing up with pulling motions, need to monitor that
Bench
60 3 x 5
70 3 x 5
75 3 x 5
T bar row
20 2 x 20
30 3 x 6
Incline DB Bench
26 3 x 6
Pulldown
26 2 x 10
Face pulls
08/03
Deadlift
70 3 x 5
110 3 x 5
130 3 x 3
140 2 x 2
150 2 x 2
OHP
20 2 x 10
30 3 x 8
09/03 - Fasted
Squats
3 x 60
100 3 x 5
BOR
60 3 x 5
Bench
60 3 x 5
70 3 x 5
Seated cable row
45 3 x 10
55 3 x 5
Pulldown - this movement is really giving me grief :/
23 2 x 10
11/03
Squat
60 3 x 5
100 3 x 5
110 3 x 3
120 3 x 2
125 3 x 2
OH Lunges
7.5 3 x 8
10 3 x 8
12/03
Deadlift
70 3 x 5
110 3 x 5
130 3 x 3
140 2 x 2
14/03
Bench
60 3 x 5
70 3 x 5
75 3 x 5
Seated shoulder press
18 3 x 8
15/03
Deadlift
70 3 x 5
110 3 x 5
Seated cable row
26 3 x 10
19/03
Incline bench
45 3 x 6
Bench
60 3 x 5
70 3 x 5
75 3 x 5
Tris/Curls
21/03
Squats
60 3 x 5
100 3 x 5
110 3 x 3
120 2 x 2
BOR (rehab work)
Bar 2 x 10
30 3 x 10
Deadlift
70 3 x 5
110 3 x 5
130 3 x 3
140 2 x 2
150 2 x 2
OHP
20 2 x 10
30 3 x 8
09/03 - Fasted
Squats
3 x 60
100 3 x 5
BOR
60 3 x 5
Bench
60 3 x 5
70 3 x 5
Seated cable row
45 3 x 10
55 3 x 5
Pulldown - this movement is really giving me grief :/
23 2 x 10
11/03
Squat
60 3 x 5
100 3 x 5
110 3 x 3
120 3 x 2
125 3 x 2
OH Lunges
7.5 3 x 8
10 3 x 8
12/03
Deadlift
70 3 x 5
110 3 x 5
130 3 x 3
140 2 x 2
14/03
Bench
60 3 x 5
70 3 x 5
75 3 x 5
Seated shoulder press
18 3 x 8
15/03
Deadlift
70 3 x 5
110 3 x 5
Seated cable row
26 3 x 10
19/03
Incline bench
45 3 x 6
Bench
60 3 x 5
70 3 x 5
75 3 x 5
Tris/Curls
21/03
Squats
60 3 x 5
100 3 x 5
110 3 x 3
120 2 x 2
BOR (rehab work)
Bar 2 x 10
30 3 x 10
22/03
Seated DB Press
18 3 x 8
20 3 x 5
Incline DB Bench
24 3 x 5
26/03
Bench
60 3 x 5
70 3 x 5
75 3 x 5
Seated shoulder press
18 2 x 10
20 3 x 6
22 3 x 6
Face pulls
Cable tris
29/03
Deadlift
70 3 x 5
02/04
Bench
60 3 x 5
70 2 x 5
75 2 x 5
77.5 3 x 5
Seated DB Press
18 2 x 10
20 3 x 6
22 3 x 5
BB Row (rehab)
Bar 3 x 10
40 3 x 10
KB Arnold Press (rehab)
8 3 x 8
1 arm OH Cable pulldown (rehab)
7.5 2 x 10
10 3 x 10
DB Row holds (rehab)
12 3 x 30secs
06/04
BOR
15 2 x 10
35 2 x 10
45 3 x 10
KB Arnold Press
8 3 x 10
DB Row holds (rehab)
12 3 x 30s
16 3 x 30s
Deadlift
80 3 x 5
100 3 x 5
120 3
130 3
140 2
150 1
1 arm OH Cable pulldown (rehab)
7.5 2 x 10
10 3 x 10
09/04
Bench
60 3 x 5
70 3 x 5
75 3 x 5
Seated DB Press
18 2 x 10
20 3 x 6
22 3 x 5
BB Row (rehab)
40 3 x 10
45 3 x 10
KB Arnold Press (rehab)
8 3 x 8
11/04
Squat
60 3 x 5
100 3 x 5
110 3 x 3
115 3 x 2
BOR (rehab)
40 2 x 10
45 2 x 10
50 3 x 10
DB Arnold Press (rehab)
10 3 x 10
1 arm OH Cable pulldown (rehab)
10 2 x 10
12.5 3 x 10
Facepulls
Seated DB Press
18 3 x 8
20 3 x 5
Incline DB Bench
24 3 x 5
26/03
Bench
60 3 x 5
70 3 x 5
75 3 x 5
Seated shoulder press
18 2 x 10
20 3 x 6
22 3 x 6
Face pulls
Cable tris
29/03
Deadlift
70 3 x 5
02/04
Bench
60 3 x 5
70 2 x 5
75 2 x 5
77.5 3 x 5
Seated DB Press
18 2 x 10
20 3 x 6
22 3 x 5
BB Row (rehab)
Bar 3 x 10
40 3 x 10
KB Arnold Press (rehab)
8 3 x 8
1 arm OH Cable pulldown (rehab)
7.5 2 x 10
10 3 x 10
DB Row holds (rehab)
12 3 x 30secs
06/04
BOR
15 2 x 10
35 2 x 10
45 3 x 10
KB Arnold Press
8 3 x 10
DB Row holds (rehab)
12 3 x 30s
16 3 x 30s
Deadlift
80 3 x 5
100 3 x 5
120 3
130 3
140 2
150 1
1 arm OH Cable pulldown (rehab)
7.5 2 x 10
10 3 x 10
09/04
Bench
60 3 x 5
70 3 x 5
75 3 x 5
Seated DB Press
18 2 x 10
20 3 x 6
22 3 x 5
BB Row (rehab)
40 3 x 10
45 3 x 10
KB Arnold Press (rehab)
8 3 x 8
11/04
Squat
60 3 x 5
100 3 x 5
110 3 x 3
115 3 x 2
BOR (rehab)
40 2 x 10
45 2 x 10
50 3 x 10
DB Arnold Press (rehab)
10 3 x 10
1 arm OH Cable pulldown (rehab)
10 2 x 10
12.5 3 x 10
Facepulls
Lazy intermittent update incoming...
13/04
BOR (rehab)
40 2 x 10
45 2 x 10
50 3 x 10
KB Arnold Press (rehab)
8 2 x 10
12 3 x 5
DB Row holds (rehab)
12 2 x 30 sec
16 3 x 30 sec
1 arm OH Cable pulldown (rehab)
10 2 x 10
15 3 x 8
17/04 (Fasted)
DB Bench
20 2 x 10
DB Incline Bench
26 3 x 8
DB Shoulder Press
20 3 x 6
BOR (rehab)
45 2 x 10
50 3 x 10
DB Arnold Press (rehab)
12.5 3 x 10
OHP (rehab)
20 2 x 10
1 arm OH Cable pulldown (rehab)
10 2 x 10
12.5 2 x 10
15 3 x 8
17/04 - Part 2
Squats
60 3 x 5
100 3 x 5
110 3 x 3
Then a Holiday from 19/04 till 04/05 which consisted of a 4 day 42km hike which absolutely killed my knees
13/04
BOR (rehab)
40 2 x 10
45 2 x 10
50 3 x 10
KB Arnold Press (rehab)
8 2 x 10
12 3 x 5
DB Row holds (rehab)
12 2 x 30 sec
16 3 x 30 sec
1 arm OH Cable pulldown (rehab)
10 2 x 10
15 3 x 8
17/04 (Fasted)
DB Bench
20 2 x 10
DB Incline Bench
26 3 x 8
DB Shoulder Press
20 3 x 6
BOR (rehab)
45 2 x 10
50 3 x 10
DB Arnold Press (rehab)
12.5 3 x 10
OHP (rehab)
20 2 x 10
1 arm OH Cable pulldown (rehab)
10 2 x 10
12.5 2 x 10
15 3 x 8
17/04 - Part 2
Squats
60 3 x 5
100 3 x 5
110 3 x 3
Then a Holiday from 19/04 till 04/05 which consisted of a 4 day 42km hike which absolutely killed my knees
Trying to slowly get back into things post holiday, although left elbow tendon is still a bit inflamed.
07/05
Bench
50 2 x 10
60 3 x 5
65 3 x 5
OHP (rehab)
20 3 x 10
BOR (rehab)
40 2 x 10
45 3 x 10
DB Arnold Press (rehab)
12.5 3 x 10
1 arm OH Cable pulldown (rehab)
08/05
Deadlift
70 3 x 5
110 3 x 5
130 3 x 3
BOR
60 5 x 5
OH Lunges
8 2 x 8
10 3 x 8
12 3 x 8
12/05 - Fasted
Bench
60 3 x 5
65 3 x 5
70 3 x 5
DB Incline Bench
24 3 x 8
DB Shoulder Press
18 3 x 6
BOR (rehab)
50 3 x 10
55 3 x 8
DB Arnold Press (rehab)
12.5 3 x 10
Deadlift
70 3 x 5
110 3 x 3
130 3 x 2
1 arm OH Cable pulldown (rehab)
10 2 x 10
12.5 2 x 10
15 3 x 8
18/05 - Fasted
Bench
60 3 x 5
70 3 x 5
75 5 3
DB Incline Bench
24 3 x 8
Neutral pulldowns
33 3 x 8
40 2 x 8
47 3 x 8
Curls
14 2 x 8
BOR
50 3 x 10
55 3 x 8
Seated cable rows
40 3 x 8
1 arm OH Cable pulldown (rehab)
10 2 x 10
12.5 2 x 10
15 3 x 8
Face pulls
10 3 x 10
19/05 - Fasted
Deadlift
70 3 x 5
110 3 x 5
130 3 x 3
OHP
20 3 x 10
30 3 x 5
35 3 x 5
Lat pulldown
35 2 x 10
45 3 x 5
Triceps
DB Arnold Press (rehab)
12.5 3 x 10
Then another holiday from 21/05 > 28/05 this time with no so much hiking
07/05
Bench
50 2 x 10
60 3 x 5
65 3 x 5
OHP (rehab)
20 3 x 10
BOR (rehab)
40 2 x 10
45 3 x 10
DB Arnold Press (rehab)
12.5 3 x 10
1 arm OH Cable pulldown (rehab)
08/05
Deadlift
70 3 x 5
110 3 x 5
130 3 x 3
BOR
60 5 x 5
OH Lunges
8 2 x 8
10 3 x 8
12 3 x 8
12/05 - Fasted
Bench
60 3 x 5
65 3 x 5
70 3 x 5
DB Incline Bench
24 3 x 8
DB Shoulder Press
18 3 x 6
BOR (rehab)
50 3 x 10
55 3 x 8
DB Arnold Press (rehab)
12.5 3 x 10
Deadlift
70 3 x 5
110 3 x 3
130 3 x 2
1 arm OH Cable pulldown (rehab)
10 2 x 10
12.5 2 x 10
15 3 x 8
18/05 - Fasted
Bench
60 3 x 5
70 3 x 5
75 5 3
DB Incline Bench
24 3 x 8
Neutral pulldowns
33 3 x 8
40 2 x 8
47 3 x 8
Curls
14 2 x 8
BOR
50 3 x 10
55 3 x 8
Seated cable rows
40 3 x 8
1 arm OH Cable pulldown (rehab)
10 2 x 10
12.5 2 x 10
15 3 x 8
Face pulls
10 3 x 10
19/05 - Fasted
Deadlift
70 3 x 5
110 3 x 5
130 3 x 3
OHP
20 3 x 10
30 3 x 5
35 3 x 5
Lat pulldown
35 2 x 10
45 3 x 5
Triceps
DB Arnold Press (rehab)
12.5 3 x 10
Then another holiday from 21/05 > 28/05 this time with no so much hiking
01/06
Bench
60 3 x 5
70 3 x 5
Incline DB Bench
24 3 x 5
BOR
50 3 x 8
55 3 x 6
Seated cable rows
40 3 x 10
Neutral pulldowns
33 2 x 10
40 2 x 10
47 3 x 6
1 arm OH Cable pulldown (rehab)
10 2 x 10
12.5 2 x 10
15 3 x 8
Face pulls
10 3 x 10
EZ Curls
22 2 x 10
02/06
Deadlift
70 3 x 5
110 3 x 3
130 3 x 3
OHP
20 3 x 10
30 3 x 8
03/06
Squat
60 3 x 5
80 2 x 5
100 2 x 5
110 3 x 3
115 2 x 2
OH Lunges
10 3 x 8
12.5 3 x 8
Knees are still not 100% but that haven't stopped me doing Muay Thai classes which I now do 3 times a week hence the reduction in lifting classes. Going to try and schedule it so I have a bit more structure to the lifting as I want to maintain and even increase the strength if possible.
Yes and no, originally nobody wanted to do padwork with the gains on my legs. Although recently I've lost a lot of gains according to the girl
05/06
Bench
60 3 x 5
70 3 x 5
T Bar Row
20 3 x 10
30 3 x 10
DB ROW
26 3 x 8
Pulldown
40 3 x 8
06/06
Deadlift
70 3 x 5
110 3 x 5
130 3 x 5
OHP
20 3 x 10
30 3 x 8
35 3 x 5
40 3 x 5
BOR
50 3 x 10
Pull ups (rehab)
BW 5 x 3
Seated cable rows
40 3 x 10
1 arm OH Cable pulldown (rehab)
15 3 x 10
Er been forever since I updated this so big log dump incoming...
11/06
Bench
60 3 x 5
70 3 x 5
75 3 x 5
Neutral pulldowns
35 3 x 10
45 3 x 10
Seated DB Press
18 3 x 8
BOR (rehab)
50 3 x 8
60 3 x 5
Seated cable rows
33 2 x 10
40 3 x 10
1 arm OH Cable pulldown (rehab)
15 3 x 10
14/06
Deadlift
70 3 x 5
110 3 x 5
130 3 x 2
Seated cable row
33 2 x 10
40 3 x 10
16/06 - Fasted
Bench
60 3 x 5
70 3 x 5
Incline DB
24 3 x 5
DB Rows
24 3 x 10
EZ Curls
22 2 x 10
Seated cable rows
40 3 x 10
Neutral pulldowns
45 3 x 10
1 arm OH Cable pulldown (rehab)
15 3 x 8
Face pulls
10 3 x 10
Triceps
15 2 x 10
17.5 3 x 10
19/06
Seated DB Press
18 3 x 10
DB Rows
26 3 x 10
DB Incline Bench
24 3 x 6
BOR
60 3 x 5
20/06
Deadlift
70 3 x 5
110 3 x 5
130 3 x 3
Bench
60 3 x 5
70 3 x 5
75 5 x 5
Seated cable
40 3 x 10
47 3 x 5
Machine Pulldown
40 3 x 10
Facepulls
21/06
DB OHP
18 3 x 10
DB Row
26 3 x 10
Bench
60 3 x 5
70 3 x 5
BOR
50 3 x 6
60 3 x 5
OHP
20 2 x 10
30 3 x 5
Face pulls
10 2 x 10
12.5 2 x 10
15 2 x 10
Pulldowns
40 3 x 10
23/06
Bench
60 3 x 5
70 3 x 5
Incline bench
40 2 x 8
50 3 x 5
DB Row
26 3 x 10
28 3 x 5
Seated cable rows
45 3 x 10
BOR
60 3 x 5
OHP
20 3 x 10
Pulldown
40 3 x 6
47 3 x 5
Cable bis / tris
Face pulls
12.5 3 x 10
27/06
Bench
60 3 x 5
70 3 x 5
Seated DB Press
18 3 x 8
BOR
60 5 x 8
Seated cable row
40 3 x 10
47 3 x 5
Face pulls
12.5 2 x 10
15 3 x 8
1 arm OH Cable pulldown (rehab)
12.5 3 x 10
15 3 x 8
30/06
Bench
60 3 x 5
70 3 x 5
Seated Arnold Press
18 3 x 5
BOR
60 5 x 5
Box squat (rehab)
10 3 x 8
BSS (rehab)
BW 3 x 8
Single Leg RDL (rehab)
12 3 x 8 each side
Face pulls
12.5 3 x 8
11/06
Bench
60 3 x 5
70 3 x 5
75 3 x 5
Neutral pulldowns
35 3 x 10
45 3 x 10
Seated DB Press
18 3 x 8
BOR (rehab)
50 3 x 8
60 3 x 5
Seated cable rows
33 2 x 10
40 3 x 10
1 arm OH Cable pulldown (rehab)
15 3 x 10
14/06
Deadlift
70 3 x 5
110 3 x 5
130 3 x 2
Seated cable row
33 2 x 10
40 3 x 10
16/06 - Fasted
Bench
60 3 x 5
70 3 x 5
Incline DB
24 3 x 5
DB Rows
24 3 x 10
EZ Curls
22 2 x 10
Seated cable rows
40 3 x 10
Neutral pulldowns
45 3 x 10
1 arm OH Cable pulldown (rehab)
15 3 x 8
Face pulls
10 3 x 10
Triceps
15 2 x 10
17.5 3 x 10
19/06
Seated DB Press
18 3 x 10
DB Rows
26 3 x 10
DB Incline Bench
24 3 x 6
BOR
60 3 x 5
20/06
Deadlift
70 3 x 5
110 3 x 5
130 3 x 3
Bench
60 3 x 5
70 3 x 5
75 5 x 5
Seated cable
40 3 x 10
47 3 x 5
Machine Pulldown
40 3 x 10
Facepulls
21/06
DB OHP
18 3 x 10
DB Row
26 3 x 10
Bench
60 3 x 5
70 3 x 5
BOR
50 3 x 6
60 3 x 5
OHP
20 2 x 10
30 3 x 5
Face pulls
10 2 x 10
12.5 2 x 10
15 2 x 10
Pulldowns
40 3 x 10
23/06
Bench
60 3 x 5
70 3 x 5
Incline bench
40 2 x 8
50 3 x 5
DB Row
26 3 x 10
28 3 x 5
Seated cable rows
45 3 x 10
BOR
60 3 x 5
OHP
20 3 x 10
Pulldown
40 3 x 6
47 3 x 5
Cable bis / tris
Face pulls
12.5 3 x 10
27/06
Bench
60 3 x 5
70 3 x 5
Seated DB Press
18 3 x 8
BOR
60 5 x 8
Seated cable row
40 3 x 10
47 3 x 5
Face pulls
12.5 2 x 10
15 3 x 8
1 arm OH Cable pulldown (rehab)
12.5 3 x 10
15 3 x 8
30/06
Bench
60 3 x 5
70 3 x 5
Seated Arnold Press
18 3 x 5
BOR
60 5 x 5
Box squat (rehab)
10 3 x 8
BSS (rehab)
BW 3 x 8
Single Leg RDL (rehab)
12 3 x 8 each side
Face pulls
12.5 3 x 8
01/07
Incline bench
40 3 x 8
50 3 x 5
55 3 x 5
DB Row
26 3 x 8
Lat pulldown
45 3 x 8
55 3 x 5
1 arm OH Cable pulldown (rehab)
12.5 3 x 10
15 3 x 8
02/07
Box squat (rehab)
10 3 x 8
BSS (rehab)
BW 3 x 10
BOR
60 5 x 5
Single Leg RDL (rehab)
12.5 3 x 8
Pull ups
BW 3 x 5
Seated cable row
40 3 x 10
03/07
Bench
60 3 x 5
70 3 x 5
Seated DB Press
18 3 x 8
05/07
BOR
60 5 x 5
Box squat (rehab)
10 3 x 8
BSS (rehab)
BW 3 x 10
Single Leg RDL (rehab)
10 3 x 8
OHP
20 3 x 10
30 3 x 5
Pull ups
BW 3 x 5
Seated cable row
40 3 x 10
06/07
Bench
60 3 x 5
70 3 x 5
72.5 3 x 5
Incline bench
50 3 x 5
55 3 x 5
DB Row
26 3 x 8
28 3 x 8
30 3 x 5
Lat pulldown
45 3 x 8
55 3 x 5
Facepulls
12.5 3 x 10
15 3 x 8
1 arm OH Cable pulldown (rehab)
12.5 3 x 10
15 3 x 8
08/07
DB Row
28 3 x 8
30 3 x 6
Incline bench
50 3 x 8
Facepulls
12.5 3 x 10
15 3 x 8
Pull-ups
BW 3 x 5
Lat pulldowns
45 3 x 10
13/07
OHP
20 3 x 10
Side bend (rehab)
10 3 x 10
Box squat (rehab)
10 3 x 8
BSS (rehab)
BW 3 x 10
BOR (rehab)
35 3 x 5
Single Leg RDL (rehab)
10 3 x 10
Cable rotation (rehab)
Incline bench
40 3 x 8
50 3 x 5
55 3 x 5
DB Row
26 3 x 8
Lat pulldown
45 3 x 8
55 3 x 5
1 arm OH Cable pulldown (rehab)
12.5 3 x 10
15 3 x 8
02/07
Box squat (rehab)
10 3 x 8
BSS (rehab)
BW 3 x 10
BOR
60 5 x 5
Single Leg RDL (rehab)
12.5 3 x 8
Pull ups
BW 3 x 5
Seated cable row
40 3 x 10
03/07
Bench
60 3 x 5
70 3 x 5
Seated DB Press
18 3 x 8
05/07
BOR
60 5 x 5
Box squat (rehab)
10 3 x 8
BSS (rehab)
BW 3 x 10
Single Leg RDL (rehab)
10 3 x 8
OHP
20 3 x 10
30 3 x 5
Pull ups
BW 3 x 5
Seated cable row
40 3 x 10
06/07
Bench
60 3 x 5
70 3 x 5
72.5 3 x 5
Incline bench
50 3 x 5
55 3 x 5
DB Row
26 3 x 8
28 3 x 8
30 3 x 5
Lat pulldown
45 3 x 8
55 3 x 5
Facepulls
12.5 3 x 10
15 3 x 8
1 arm OH Cable pulldown (rehab)
12.5 3 x 10
15 3 x 8
08/07
DB Row
28 3 x 8
30 3 x 6
Incline bench
50 3 x 8
Facepulls
12.5 3 x 10
15 3 x 8
Pull-ups
BW 3 x 5
Lat pulldowns
45 3 x 10
13/07
OHP
20 3 x 10
Side bend (rehab)
10 3 x 10
Box squat (rehab)
10 3 x 8
BSS (rehab)
BW 3 x 10
BOR (rehab)
35 3 x 5
Single Leg RDL (rehab)
10 3 x 10
Cable rotation (rehab)
20/07
Bench
60 3 x 5
70 3 x 5
DB Incline Bench
22 3 x 8
DB Row
22 3 x 8
Side bend (rehab)
10 3 x 10
Single leg Box squat (rehab)
BW 3 x 5
Cable rotation (rehab)
23/07
Incline Bench
50 3 x 5
60 3 x 5
65 3 x 5
DB Row
24 3 x 10
26 3 x 8
BSS (rehab)
BW 3 x 10
Side bend (rehab)
10 3 x 10
Single leg Box squat (rehab)
BW 3 x 5
Cable rotation (rehab)
27/07 - Fasted
DB Bench
24 3 x 6
DB Row
24 2 x10
26 3 x 10
Bench
60 3 x 5
Cable rotation (rehab)
Pull ups (rehab)
BW 4 3 3 3 3
Bench
60 3 x 5
70 3 x 5
DB Incline Bench
22 3 x 8
DB Row
22 3 x 8
Side bend (rehab)
10 3 x 10
Single leg Box squat (rehab)
BW 3 x 5
Cable rotation (rehab)
23/07
Incline Bench
50 3 x 5
60 3 x 5
65 3 x 5
DB Row
24 3 x 10
26 3 x 8
BSS (rehab)
BW 3 x 10
Side bend (rehab)
10 3 x 10
Single leg Box squat (rehab)
BW 3 x 5
Cable rotation (rehab)
27/07 - Fasted
DB Bench
24 3 x 6
DB Row
24 2 x10
26 3 x 10
Bench
60 3 x 5
Cable rotation (rehab)
Pull ups (rehab)
BW 4 3 3 3 3
03/08 - Fasted
Squat
60 5 x 5
BOR
60 5 x 5
Deadlift
60 3 x 5
04/08 - Fasted
Bench
60 5 x 5
70 3 x 5
75 3 x 5
Lat Pulldown
45 3 x 10
55 3 x 6
Pull ups
BW 5 x 3
Curls
Cable rotation
Cable tris
06/08
Squats
60 5 x 5
70 3 x 5
Deadlift
60 5 x 5
BSS
BW 5 x 5
Pull ups
BW 3 x 5
Cable rotation
7.5 3 x 5
13/08
Squat
60 5 x 5
80 3 x 5
100 3 x 3
Deadlift
60 3 x 5
80 3 x 5
OHP
20 3 x 10
14/08
Incline bench
50 3 x 8
DB Bench
24 3 x 6
26 3 x 6
DB Row
26 3 x 8
28 3 x 6
BOR
60 5 x 5
Curls
Cable rotations
Pull ups
BW 5 5 3
Squat
60 5 x 5
BOR
60 5 x 5
Deadlift
60 3 x 5
04/08 - Fasted
Bench
60 5 x 5
70 3 x 5
75 3 x 5
Lat Pulldown
45 3 x 10
55 3 x 6
Pull ups
BW 5 x 3
Curls
Cable rotation
Cable tris
06/08
Squats
60 5 x 5
70 3 x 5
Deadlift
60 5 x 5
BSS
BW 5 x 5
Pull ups
BW 3 x 5
Cable rotation
7.5 3 x 5
13/08
Squat
60 5 x 5
80 3 x 5
100 3 x 3
Deadlift
60 3 x 5
80 3 x 5
OHP
20 3 x 10
14/08
Incline bench
50 3 x 8
DB Bench
24 3 x 6
26 3 x 6
DB Row
26 3 x 8
28 3 x 6
BOR
60 5 x 5
Curls
Cable rotations
Pull ups
BW 5 5 3
18/08 - Fasted
Bench
60 3 x 5
70 3 x 5
75 3 x 5
DB Rows
26 3 x 8
28 3 x 5
30 3 x 5
Incline DB Bench
24 3 x 6
Curls
Lat Pulldown
55 3 x 8
65 3 x 5
Cable rotation
Pull ups
BW 5 x 3
Cable tris
20/08
Deadlift
60 5 x 5
80 5
Squat
60 3 x 5
80 3 x 5
100 3 x 3
Pulldowns
33 2 x 10
40 2 x 10
47 3 x 5
30/08 - Fasted
Bench
60 5 x 5
70 3 x 5
DB Row
26 3 x 8
BOR
60 3 x 8
Deadlift (rehab)
60 3 x 5
OHP
20 3 x 8
Cable rotations
Bench
60 3 x 5
70 3 x 5
75 3 x 5
DB Rows
26 3 x 8
28 3 x 5
30 3 x 5
Incline DB Bench
24 3 x 6
Curls
Lat Pulldown
55 3 x 8
65 3 x 5
Cable rotation
Pull ups
BW 5 x 3
Cable tris
20/08
Deadlift
60 5 x 5
80 5
Squat
60 3 x 5
80 3 x 5
100 3 x 3
Pulldowns
33 2 x 10
40 2 x 10
47 3 x 5
30/08 - Fasted
Bench
60 5 x 5
70 3 x 5
DB Row
26 3 x 8
BOR
60 3 x 8
Deadlift (rehab)
60 3 x 5
OHP
20 3 x 8
Cable rotations
01/09 - Fasted
Bench
60 3 x 5
70 3 x 5
75 5 5 3
DB Row
28 3 x 8
30 3 x 5
Lat pulldowns
55 3 x 6
Deadlifts (rehab)
60 5 x 5
100 3 x 5
120 3 x 3
05/09
Squats
60 3 x 5
80 3 x 5
100 3 x 3
Deadlift
60 3 x 5
80 3 x 5
BOR
60 5 x 5
Pulldown
40 2 x 10
47 3 x 10
06/09
Bench
60 3 x 5
70 3 x 5
75 5 4 3
DB Row
28 3 x 8
32 3 x 8
DB Shoulder
18 3 x 10
Curls
Pull ups
BW 3 x 5
10/09
DB Row
28 3 x 8
32 3 x 8
Bench
60 3 x 5
70 3 x 5
75 4 4 4
Lat pulldowns
55 3 x 10
65 3 x 4
Deadlift (rehab)
60 3 x 5
100
OHP
25 2 x 10
35 3 x 5
11/09
Squat
60 3 x 5
100 3 3 3
BOR
60 3 x 8
BSS (rehab)
BW 3 x 10
Pull ups
BW 3 x 5
Arnold Press
15 3 x 8
12/09
Bench
60 3 x 10
70 3 x 5
75 3 x 5
DB Press
18 3 x 8
DB Row
28 3 x 8
34 3 x 6
Lat pulldowns
55 3 x 8
65 3 x 5
Seated cable rows
45 3 x 5
14/09
Bench
60 3 x 8
70 3 x 5
75 3 x 5
Seated DB Press
18 3 x 8
DB Row
30 3 x 8
34 3 x 6
Curls
Deadlift
60 3 x 5
100 3 x 5
15/09 - Fasted
Incline DB Bench
24 3 x 8
Squat
60 5 x 5
Pulldown
47 3 x 8
54 3 x 8
Seated cable rows
47 3 x 8
Bench
60 3 x 5
70 3 x 5
75 5 5 3
DB Row
28 3 x 8
30 3 x 5
Lat pulldowns
55 3 x 6
Deadlifts (rehab)
60 5 x 5
100 3 x 5
120 3 x 3
05/09
Squats
60 3 x 5
80 3 x 5
100 3 x 3
Deadlift
60 3 x 5
80 3 x 5
BOR
60 5 x 5
Pulldown
40 2 x 10
47 3 x 10
06/09
Bench
60 3 x 5
70 3 x 5
75 5 4 3
DB Row
28 3 x 8
32 3 x 8
DB Shoulder
18 3 x 10
Curls
Pull ups
BW 3 x 5
10/09
DB Row
28 3 x 8
32 3 x 8
Bench
60 3 x 5
70 3 x 5
75 4 4 4
Lat pulldowns
55 3 x 10
65 3 x 4
Deadlift (rehab)
60 3 x 5
100
OHP
25 2 x 10
35 3 x 5
11/09
Squat
60 3 x 5
100 3 3 3
BOR
60 3 x 8
BSS (rehab)
BW 3 x 10
Pull ups
BW 3 x 5
Arnold Press
15 3 x 8
12/09
Bench
60 3 x 10
70 3 x 5
75 3 x 5
DB Press
18 3 x 8
DB Row
28 3 x 8
34 3 x 6
Lat pulldowns
55 3 x 8
65 3 x 5
Seated cable rows
45 3 x 5
14/09
Bench
60 3 x 8
70 3 x 5
75 3 x 5
Seated DB Press
18 3 x 8
DB Row
30 3 x 8
34 3 x 6
Curls
Deadlift
60 3 x 5
100 3 x 5
15/09 - Fasted
Incline DB Bench
24 3 x 8
Squat
60 5 x 5
Pulldown
47 3 x 8
54 3 x 8
Seated cable rows
47 3 x 8
21/09
DB Shoulder
18 2 x 10
20 3 x 8
Bench
60 3 x 5
70 3 x 5
75 3 x 5
DB BOR
30 3 x 8
32 3 x 5
22/09
Deadlift
60 3 x 5
100 3 x 5
120 3 x 3
OHP
30 3 x 8
35 3 x 5
Pulldown
54 3 x 8
61 3 x 5
68 3 x 5
27/09
Squats
60 3 x 5
100 3 x 5
105 5 x 3
Deadlift
60 3 x 5
100 3 x 3
120 3 x 3
BSS
BW 3 X 8
OH DB Lunges
7.5 3 x 8
Face pulls
29/09 - Fasted
Bench
60 3 x 5
70 3 x 5
75 3 x 5
Seated DB Shoulder Press
20 3 x 8
DB Row
30 3 x 8
Lat pulldown
55 3 x 8
Cable tris
DB Shoulder
18 2 x 10
20 3 x 8
Bench
60 3 x 5
70 3 x 5
75 3 x 5
DB BOR
30 3 x 8
32 3 x 5
22/09
Deadlift
60 3 x 5
100 3 x 5
120 3 x 3
OHP
30 3 x 8
35 3 x 5
Pulldown
54 3 x 8
61 3 x 5
68 3 x 5
27/09
Squats
60 3 x 5
100 3 x 5
105 5 x 3
Deadlift
60 3 x 5
100 3 x 3
120 3 x 3
BSS
BW 3 X 8
OH DB Lunges
7.5 3 x 8
Face pulls
29/09 - Fasted
Bench
60 3 x 5
70 3 x 5
75 3 x 5
Seated DB Shoulder Press
20 3 x 8
DB Row
30 3 x 8
Lat pulldown
55 3 x 8
Cable tris
Right so everything is up to date now. From posting all that I noticed I should probably progress my bench so will do that this week, legs have been a bit iffy hence the rehab but I've been signed of as ok by the physios so it's just a case of getting confident again with the numbers.
Admittedly work has been slaughtering me (70+ hour weeks) so recovery isn't amazing but will push on and hopefully make some gains.
Admittedly work has been slaughtering me (70+ hour weeks) so recovery isn't amazing but will push on and hopefully make some gains.
I knew I haven't been logging for a while now but didn't realise it was since 2019.
Essentially life/work got mental for me so didnt have time to log but was still lifting, numbers was so so but maybe thats due to lack of logging and monitoring leading to a plateau. Pandemic meant missing gym for most of last year but did acquire a Peloton for those cardio gains...
Starting the lifting again now that gyms are open taking Jeff Nippard's full body program as my lifting template and will be balancing some Peloton on the side to see how things go...
Essentially life/work got mental for me so didnt have time to log but was still lifting, numbers was so so but maybe thats due to lack of logging and monitoring leading to a plateau. Pandemic meant missing gym for most of last year but did acquire a Peloton for those cardio gains...
Starting the lifting again now that gyms are open taking Jeff Nippard's full body program as my lifting template and will be balancing some Peloton on the side to see how things go...