Thursday 30th June 2016

Xtrainer: 300kcal 24mins
Db row; 16x12, 22x12, 28x12x2
Db incline press: 16x12, 22x12, 30x12x2
HS shoulder press: 0x12, 40x12, 60x12x2
Side raises: 6x12, 8x12, 10x10
Rear delt: 40x12, 54x12, 65x10
Pushdowns: 4sets to 38x12
Xtrainer: 100kcal 8mins

Notes
Best nights sleep i have had since traveling.  Elbow pain dissipated...   at least for today

Tuesday 28th June 2016

Xtrainer: 200kcal / 15mins
Front squat; bar x10, 60x8x2, 90x8x2
SLDL: 60x8, 100x8x2
Side raises/rear raises
Stretchy
Xtrainer: 200kcal / 15mins

Notes
Weee

Sunday 26th June 2016

Warmup for upper body
Competition bench: bar xlots, 60x3x3, 100x1x3, 130x1, 140x1, 150x1, 100x20, 60x12
Shoulder press: 0x12, 40x12, 80x12x2
Side raises, rear raises, pushdown, overhead extensions x 4sets
Stretching

Notes
Decided to see where I was sitting after a few weeks of not training, understand the weaknesses etc.  Full arch (needs more work), full width grip (needs confirmed,as well as practiced as I never quite got to full width when at my strongest), and paused.  Happy at 150, could have done a couple/three, but ok for where I am.  100x20 was comfortable enough.    Plenty of things to work on, plenty of strength to gain.

Saturday 25th June 2016

Xtrainer: 100kcal, ~7mins
Squat: warmups, 100x5, 140x5, 160x5
Front squat: 60x5, 100x3x2
Pulls from plates: warmups, 140x5x2
Leg extensions: 3 sets of 12.. various weight
Lying leg curl: 4 sets of 12.. various weight
Shoulder raises

Notes
Good solid weights

Thursday 23rd June 2016

Warmup: treadmill 5mins plus band work
Reverse grip bench press: 20x12x2, 50x12, 70x12, 80x12, 90x12, 100x8
Pulldowns: ~75-82 for multiple sets of 8
Side raises: multiple high reps
Rear delt machine: 54x15x3
Overhead press machine: wasting time
Superset
Pushups: 12x4
Chrunches: 12x4
Stretch

Notes
Not into it today.  No plan set in other than the desire to try the reverse grip again.

Tuesday 21st June 2016

Xtrainer: 200kcal/15mins or so
Sumo pulls: 60x8x2, 100x5x3, 130x5x2, 60x12
Leg curls: warmup, 54x15x3
Lunge: 20x8, 30x8, 30x12
Weighted stretch on skwaat
Stretching
Ooot

Notes
Quick session, not heavy.

Sunday 19th June 2016

Xtrainer: 200kcal/15mins
Bench: warmups, 60x20, 80x8, 90x8, 60x75 (total in a number of sets)
Pulldowns; warmups, up to heavy 8 then 20x75 (total in a number of sets)
Shoulder raise: 12x12x3
RC stuff
Rear delt raise: 8x12, 12x12x3

Notes
Travel done and dusted, and get back into the fun.  Sore after this session but felt ok.  Forearm pain from 'tennis elbow' is still there.