Benjisayers - Training Log.

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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