Benjisayers - Training Log.

Legs:

Back Squats: 2*5 @ 40kg then 5*8 @ 67.5kg
Leg Press: 4*10 @ 210kg
Leg Ext/BW Squats super set: 3*20/15 @ 30kg and BW
Seated Leg Curls: 3*10 @ 85kg

Yesterday when doing OHP forgot to add that when I got the bar in the air on the 5th rep of each set I was doing 3-5 shrugs for extra handsome points.
 
Chest/Tri's

BB Bench 1*10 @ bar then 5*5 @ 52.5kg
DB Bench 1*10 @ 16kg then 4*10 @ 18kg
DB Bench Incline 3*10 @18kg
Incline Machine 3*8 @ 35kg
Chest Fly Machine 3*12 @ 75kg
Rope Pull downs 3*25 @ 25kg
Rope Pull down/Over head 3*10/10 @ 40kg/30kg
 
Pretty much because I'm scared of dropping the bar on myself so bail as soon as I get to a certain level of fatigue. I really mire training shoulders too so that helps, dat der sick shoulder pump.
 
First session back since the Xmas eve and my diet and rest have been all over the place and boy could I tell.

OHP 1*10 @ bar then 5*5 42.5 + 5 shrugs when the bar was in the air on the 5th rep
DB SP 3*10 @ 18
SP Machine and DB front raises 3*8/10 @ 35 & 15
BB Front raises 3*10 @ 10 each arm
DB upright row 4*10 @ 25

Bonus gains: Wide Lat Pulldown 3*10 @ 42 & Narrow Lat Pulldown 3*10 @ 37.5
 
15 mins light cardio on bike playing Mahjong while waiting for bench to free up.
BB bench 1*10 @ bar, 1*5 @ 50 & 4*5 @52.5
Chest Press Machine 3*10 @ 55
DB Incline 3*8 @ 17.5
Chest Flys Machine 3*10 @ 70
Incline Machine 3*8 @ 35
Pec Dec Machine 3*10 @ 35
Tri Rope 3*25 @ 25
Tri Rope/Over Super 3*10/10 @ 40/30
Tri Pushdown bar 3*10 @ 45
 
Back day.

Deadlift 1*10 @ 60
Deadlift 5*5 @ 100
Pullover Machine 3*10 @ 65
Lat Pull Down (wide) 2*10 @ 42.5 & 1 * 10 @ 35
Lat Pull Down (narrow) 3*10 @35
Seated row 3*10 @ 65

EDIT: Also got my foam roller today so I can't start doing some work on that to get rid of the pains I'm getting in my legs and maybe a bit of flexibility if I'm lucky. Will's can vouch that I'm as flexible as as Lego brick.
 
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Friday:

OHP 1*10 @ bar, 1*5 @ 45kg 5*5 @ 40kg
DB SP 3*10 18
SP Machine/DB front raises 3*10/10 35kg/15kg
BB Front raise 3*10 @ 10kg
BB Side raises 3*10 @ 9kg
DB Upright Row 4*5 @ 25kg

Sunday:
BB Bench 1*10 @ @ bar, 5*5 @ 55kg
DB Bench Inc 3*10 @ 18kg
Pec Dec Machine 3*10 @ 35kg
Tri Push down bar 3*10 @ 50 kg
Tri Pull down (rope) 3*20 @ 30kg
Tri Pull down/Overhead (rope) 3*10/10 40kg/30kg
Chest Press Machine 3*10 @ 50kg
Front Fly Machine 3*10 @ 75kg
 
Already spoke to Wolls about my OHP and going to try 6*3 next week at 45kg see how that goes.

Back today:

DL 1*10 @ 60 then 7*3 @ 105
Lat PD (wide) 5*10 @35
Lat PD (narrow) 5*10 @35
Seated row 3*10 @65

I could do more on the Lat PD's but the increments go up in 7.5's after and that's just too much for me and I don't keep good form. Going to do 6*4 next week on the DL's too.
 
Chest:

DB Bench 1*10 @ 25, 5*5 @ 55
Chest Fly Machine: 3*10 @ 80
BB Bench Incline 3*10 @ 18
Chest Press Machine 3*10 @ 55
Pec Dec Machine 3*10 @ 35


Incline Chest Machine 3*10 @ 35
 
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