Friday
Arrived on time yet still pushed for time (podcast after)
Close Grip Bench
First time in weeks
w/up. 60kg x 8, 80kg x 6, 120kg x 1, 140kg x 1 (sleeves on), 180kg x 1 (slingshot on), 200kg/440lbs x 1 (ditto)

s/s

Side Handle One Arm Rows (handle on end of a bar fixed onto t-bar row thing)
20kg x 8, 40kg x 8, 60kg x 8, 80kg x 6 and 120kg/264lbs x 4 reps @ arm

120kg Dumbbell Lift
tilted up on blocks x 1 go. Bell end on floor skidded about a bit

Saxon Bar Work
clock ticking at this point
w/ups 12.5kg x 5 reps @, 32.5kg x 3 reps @
LH: 43.75kg x F, then 2 x 1 (allowed for the extra weight on one side)
RH: 53.75kg/118lbs x F then 2 x 1 reps

Monday
Man on a mission following the previous days fun at the arm wrestling event. My right hand knows all about yesterday - nice n achy
Hatfield Squat
w/up 100kg x 8, 180kg x 8 and 310kg/682lbs x 4 (sat on the bench, staying 'tight' and came up - more reps there)

Leg Press
200kg x 8, 400kg x 8 and 620kg/1364lbs

Lying Leg Curls
8p x 8 reps, 17p x 5 r/p reps

Leg Extensions
New machine. Heck the 1st 1 had a 20 plate stack, the second a 125kg/275lbs stack and this one a 90kg/198lbs stack... I wanna heavier one lol (or a plate loaded)
Both legs - stack x 8 reps easy Single leg stack x 5 reps each

Tuesday
Seated Press
w/ups, bar x 8 reps, 60kg x 8 reps, 90kg x 6 reps, 112.5kg/247.5lbs x 6 reps

Adjustable Thick Bar
Big mistake. Should have trained something else.

Thursday
Spent yesterday dealing with Jerry (cat). Hopefully we'll bury him soon. Head on to smash sh*t in the gym
Dumbbell Curls
Warmed up with 10kg x 12 then, 20kg @ x 8 reps, 30kg @ x 8 reps, 40kg @ x 8 reps. Felt good so also did 42.5kg/93.5lbs x 8 reps

Tricep Pressdown
When a new guy uses my tricep warm up for lat pulldowns...that
6p x 12 reps, 9p x 8 reps, 12p x 8 reps, 16p/96kg/211lbs (eqv) x 8 reps and a d/s to 7p x 20 reps

Dumbbell Wrist Curls
22.5kg x 8 reps, 40kg x 8 reps, 50kg/110lbs (tad too heavy) x 3 reps RH. Dropped to 45kg/99lbs x 5 LH

Bwt: 325lbs

As you can see I'm not playing when it comes to EuroPharmacies and Purity Source Labs and December's touchdown!

Friday
Close Grip Bench Press
Usual warm ups. Feet up etc to 140kg/308lbs. Then 170kg/374lbs x 2, then 2 x 3 reps (min 3 x 3 next time). Sleeves only

DOHTBDL
Varying thick handled etc work as needed. Hence... Not done any in months.
bar x 8 reps, 50+kg x 6 reps, 90+kg x 3 reps, 120+kg x 3 reps, 170kg+kg x 3 reps, 190+kg/418lbs+ x F then 1 (diff between belt tight and loose - belt only for these sets)

One Arm Cable Rows
6p x 8 reps, 12p x 8 reps and 18p (eqv to 108kg/237.6lbs) x 8 reps @ arm