Wednesday 31st August 2016

Xtrainer: 300kcal/22mins
Box squats: warmups, 60x3, 80x3, 100x3, 120x3, 140x3, 160x3, 180x3, 200x3
Seated leg curl: 5x8 of stuff
Side raise, rear delt
Xtrainer: 200kcal/15mins

Notes
Load on back was the goal and I achieved it.  Hard work.

Sunday 28th August 2016

Xtrainer: 100kcal/8mins
Bench (comp grip): warmups, 60x8x2, 100x8, 100x4, 130x14, 130x6
Overhead press: warmups, 60x5x3
Side raises: multiple sets plus drop sets
Rows, pulldowns, rear delts, curls, pushdowns

Notes
Another day, where is my dollar.

Saturday 27th August 2016

Xtrainer: 2mins
Squat (high bar): bar x8x2, 60x8x2, 100x8, 100x4, 140x15, 140x8
Pulldowns: 23x12x5
Lying leg curls: eight sets of eight
Leg extension: 40x10x5

Notes
Squats target achieved.  Next week add weight and start the process again.

Thursday 25th August 2016

Xtrainer: 300kcal/23mins
Overhead press: warmups, 40x3, 45x3, 50x3, 55x3, 60x3, 65x3, 70x3, 75x3, 80x3, 85xalmost3
HS row: 67x12x10
Xtrainer: 100kcal/8mins

Notes
Simple day.  wanted more calories but ran outta time as I slacked around and didn't get there on time.

Tuesday 23rd August 2016

Xtrainer: 300kcal/22mins
Leg extensions: 8 sets of 8
Lying leg curls: 7 sets of 8
Side raises, rear delts
Xtrainer :200kcal/14mins

Notes
Back to the grind.  Body is still toast from the weekend, so largely just turning over today.

Sunday 21st August 2016

Treadmill: 5mins
Squat (high bar): warmups, 60x8x2, 100x8, 100x4, 140x12, 140x8
Trap bar deads (assuming 20kg + medium handle): 60x3, 100x3, 140x3, 180x1
Trap bar holds (fat handle): 100x10sec x2
Leg extensions: eight sets of eight
Lying leg curl: eight sets of eight
Bicep cable curl: five sets of eight

Notes
Forearms and hands ached from yesterday and everything was stiff.  Squats didn't feel 'right' but still hit 12 reps on the first set.  Second set was hard, and pump was real.

Saturday 20th August 2016

Bench (comp grip): barx12x2, 60x10x2, 100x5x2, 130x12, 130x6
Bench (band 'slingshot'): 140x3, 150x3, 160x3
Hi incline shoulder: 60x8x3
Db row: 42x12, 50x8x3
Smith JM press: 60x12, 80x8, 90x8

Notes
Good reps apt 130 but quick drop off on triceps.  Looped a band around my elbows for a 'slingshot'.  Didn't who great but have some ideas around that.

Thursday 18th August 2016

Treadmill: 4mins
Rower: 10mins (2200m)
Front squats: barx3x2, 60x3, 70x3, 80x3, 90x3, 100x3, 110x3, 120x3, 130x3
Pushpress (behind head): 60x3x3, 70x3, 80x3
Back extensions: 0x12, 20x12x2

Notes
Eh...  front squats ate up my shoulders.  Push press was easy, mainly getting used to dropping the bar back down/positioning etc.

Wednesday 17th August 2016

Treadmill: 5mins
Xtrainer: 120sec intervals @14 and >13kmh x3
Overhead press: 20x5x2, 30x3, 35x3, 40x3, 45x3, 50x3, 55x3, 60x3, 65x3, 70x3, 75x3, 80x3
Chins(+mini assist): fatx5x5
Pull aparts, leg raises, inverted rows

Notes
Eh... back is crippled from deads.

Monday 15th August 2016

Treadmill: 5mins
Rower: 500m intervals with 1min rest x5
Rack pull (below knee): 60x3, 80x3, 100x3, 120x3, 140x3, 160x3, 180x3, 200x3, 220x3
Chins: -40x5, -30x5x2
Db clean (x1)+pushpress(x3): 26, 32, 36, 38

Notes
Different day to get a bit of work in.  Rackpulls were ok, just kept adding plates to hit heavy triple.  Will do a few more days of these and maybe box squats to get the core strengthened enough for squatting/pulling normally.

Sunday 14th August 2016

Xtrainer: 4mins
HS shoulder press: 0x15, 40x15x2, 60x12, 80x8x2
Med grip incline press: barz12x2, 60x12, 80x8x2
Side raises rear delts
Smith JM press: 60x12x4

Notes
Sore from yesterday and feeling pretty weak

Saturday 13th August 2016

Xtrainer: 2mins
High bar squats: 20x12x2, 60x8x2, 100x8, 140x10, 140x8
Lying leg curls: up to 42x12x4
Seated leg curls: 40x20x2
Leg extension: 40x12x2

Note
First day back.  Nearly killed me.

Wednesday 3rd August 2016

Xtrainer: 100kcal/8mins
Comp bench: warmups, 20x8x3, 60x8x2, 100x8, 100x4, 140x3, 150x1, 160x1, 140x3, 100x20, 60x15
St arm pulldowns, some HS rows, side raises, rear delts

Notes
Short session as I am sick of the early mornings.  More weight on the bench was nice, but reps are not there.

Tuesday 2nd August 2016

Xtrainer: 100kcal/8mins
High bar squat: 0x8x2, 60x8x2, 100x8, 100x4, 140x10, 140x8
Leg curls: 30x8, 42x8, 54x8, 66x8, 54x8, 42x8, 30x8
Xtrainer: 100kcal/8mins

Notes
Nice day, was finally fatiguing more of the legs and less of the back.

Monday 1st August 2016

Xtrainer: 5mins light
HS shoulder press: 0x12x2, 40x8x2, 80x8x2, 120x8, 120x4, 160x5, 80x20
CS rows: 0x8, 20x15, 40x15, 60x8x2, 20x20
Dips: 0x12x3
Side raises: 3sets
Rear delts: 3sets
Superset: Cable curls, pushdowns: 4sets of ~20-30

Notes
Missed yesterday.  Monday morning is not that much fun either.