Friday
@ Powerhouse. Mad as hell last night (boring reasons) so used that energy in the gym. Still took my time
Close Grip Bench Press
to 120kg x 1 with a pause and feet up, 140kg x 1 with a pause and feet up then 170kg/352lbs x 3 x 3 reps which I think might be a set n reps PB

s/s

One Arm Dumbbell Rows
50kg/110lbs x 12, 70kg/154lbs x 12, 90kg/198lbs x 12 reps

MiraFit 60mm handle work
to
LH: +83.75kg x 3 x 3 (nice)
RH: +91.25kg x 3 x 3 (also nice)

​Tuesday

Another day... another all time personal best. Powerhouse for 2 reasons. One so someone can film/photograph me and two so I'll make sure to do it with people watching vs me at my gym. I would NOT have made this lift (had 2 cheering me on) without them

Seated Press
to 132.5kg/291.5lbs x 1 rep

Saxon Bar work (gym version (I donated it) which needs more chalk)
to 110kg x 3 x 1 reps (last 1 best - all hard lol)

Thursday
Easing back to 80% of previous heavy loads
Hammer DB Curls
30kg x 15 reps, 50kg x 15 reps, 70kg/154lbs x 15 reps

EZ Bar Skull Crushers
29kg x 12 reps, 49kg x 12 reps, 69kg/172lbs x 12 reps (weight does not inc collar weight)

Extensor Only Standing BB Wrist Curls
20kg bar x 15 reps, 40kg x 12 reps, 60kg/132lbs x 8 reps

Bwt (1st time weighed in weeks) only 311lbs. Mind you I can see veins on my calves and shins

Friday
Low Cable Rows
to stack (eqv to 120kg/264lbs) x 20

Close Grip Bench Press
to 172.5kg/379.5lbs x 3 x 3 reps

DOHTBDL
to 189.6kg/417.2lbs x 4 x 12 reps. All previous sets done thumbless

Monday
*Had a weight/reps number in my mind and hit it. @ Powerhouse Gym
Hatfield Squat
Safety Squat Bar x 8, 100kg/220lbs x 8 reps, 200kg/440lbs x 6 reps, 280kg/616lbs x 6 reps

Leg Press
As not my usual set up I upped the reps
200kg/440lbs x 15 reps, 400kg/880lbs x 15 reps, 600kg/1320lbs x 15 reps

Lying Leg Curls
7p x 8 reps, 11p x 8 reps, 16p x 6 (4+12+1) reps

Leg Extensions
1/2 stack x 8 reps, stack x 8 reps, 3/4 stack x 6 reps PER LEG

Tuesday
Backing off as before (esp on the Saxon Bar)
Seated Press
to 110kg/242lbs x 4 reps

Saxon Bar
to 110kg x 2 x 1 then 2 x F. Dropped off to 105kg x F, 1 (barely) then F. Needs to be this weight next time - aiming for 6-8 x 1 reps (stay on plan)

Friday
Iso Lever Low Row
40kg/88lbs x 15 reps, 80kg/176lbs x 12 reps, 120kg/264lbs x 10 reps

Close Grip Bench Press
to 175kg x 2, upped to 180kg/396lbs x 2 x 2 (touch from spotter on 2nd rep both times)

MiraFit 60mm Rolling Handle
to
LH: +85kg/187lbs x 2, 2 and F
RH: +92.5/203.5lbs x 3, 3 and 2 reps

Monday
Power Squat Machine
Braced hard into the pads so as to not bend the piece of steel
180kg x 8 reps, 380kg x 8 reps, 565kg x 5 reps

Leg Press
Got too greedy on all sets (too lazy to adjust etc)
312kg x 8 reps, 452kg x 8 reps, 652kg x 2 reps

Lying Leg Curls
Rep quality could have been better)
4p x 8 reps, 9p+2.5kg x 8 (6+1+1)

Leg Extensions
1/2 stack x 8 reps, stack+12.5kg x 6 (tgt was 8)

Tuesday
@ Powerhouse just cos. But also cos I know I'd push myself harder at the gym vs at home
Seated Press
usual warm ups then 110kg/242lbs x 6 reps

Saxon Bar Work - 3 inch square
Made a mistake warming up thinking 72.5kg was 82.5kg but carried on working up via 92.5kg x 1 then 102.5kg x 1 and finally 107.5kg/236.5lbs x 4 x 1 reps (first one made me dizzy)

Thursday
The 'heavier' arm day
Hammer Dumbbell Curls
w/up then 30kg/66lbs x 16, 50kg/110lbs x 16 and 70kg/154lbs x 16 reps

Skull Crushers
bar (9kg) x 20, 29kg x 12, 49kg x 12 and 81.5kg/179lbs x 8 reps

Reverse (Extensors) BB Standing Wrist Curls
bar (20kg) x 20, 40kg/88lbs x 12 and 60kg/132lbs x 9 reps then a d/s to the bar x 20 reps