Thursday 29th September 2016

Treadmill: 6mins
Back day yo
Pulldowns, Db rows, shrugs, facepulls, rear delts: roughly 4sets of 15 for each
Treadmill; 10mins

Notes
Bro

Tuesday 27th September 2016

Bench warmups
Bench (comp grip): barx8x3, 60x8x3, 100x8x2, 120x5, 140x13, 140x4
Overhead press: bar x10, 60x2, 80x2x2, 85x1, 60x6
Pulldowns, rows

Notes
First day back for just over a week.  Tired.

Sunday 18th September 2016

Bench warmups
Bench (comp grip): barx20x2, 60x8x3, 100x8, 100x4, 100x2, 120x2, 140x12, 140x8
Overhead press: barx2, 60x1, 70x1, 80x1, 90x1, 95xmiss, 60x10
Pulldowns, facepulls
Smith JM press: 60x8, 80x8, 90x8, 100x8
Treadmill: 10mins

Notes
Sore, tired and all that from sick kid and yesterdays lifts.  Sill suck at overhead press.  Raised the safety bars and pressed off that, was easier than trying to walk it out.  Tired.

Saturday 17th September 2016

Treadmill: 2mins
Squats (high bar): warmups, 60x8, 60x5, 60x5, 100x8, 100x2, 120x2, 140x2, 160x12, 160x8
Deadlifts; 60x1x2, 100x1, 140x1, 180x1, 220x1
Leg curls: few sets to stackx8
Treadmill: 15mins

Notes
Felt heavy today but got more reps so thats ok.  Back is feeling beat but will have a down week next week.  Well mostly.

Thursday 15th September 2015

Xtrainer: 100kcal/8mins
Overhead press; warmups, 40x2x2, 60x2, 70x2, 80x2, 87.5x2, 60x8, 40x15
Front raises, pulldowns, side raises, rear raises, pushdowns
Treadmill: 10mins

Notes
Shoulders are feeling pretty beat, but will be away most of next week, so no real chance of training.

Wednesday 14th September 2016

Xtrainer: 200kcal/15mins
Leg extension, lying leg curls, rower,
Treadmill: 10mins

Notes
Tired, sore, eh

Sunday 11th September 2016

Warmups
Bench (compgrip): barx20x2, 60x8x3, 100x8, 100x4, 120x2, 140x10, 140x6
Military press: warmups, 60x10, 60x6
Row highpull combo
Pulldowns
Side raises, rear delts, pushdowns, curls

Notes
Happy with 10 the first week of the new load.  Watched Jennifer Thompsons video about benching on the road, where they wrap a band around the bench to get more grip. Works wonders.

Saturday 10th September 2016

Warmups
Squats (high bar): warmup, 60x8, 60x4, 100x8, 100x4, 130x4,160x10, 160x6
Rackpulls (low pin): 60x5, 100x5, 140x5, 180x5
Lying leg curls,leg extensions, single leg calf raises, pulldown abs

Notes
A few more reps this week.  Back is continually fatigued so...

Thursday 8th September 2016

Xtrainer: 5mins light
Warmups
Military press; warmups, 60x3, 70x1, 77.5x3, 85x2, 80x3, 60x8, 60x5
HS shoulder press: 1platex8, 2platesx8, 3platesx8
Side raises, rear delts, pushdowns, curls

Notes
I suck at shoulder press.  And the suck is not getting any better very quickly.

Tuesday 6th September 2016

Xtrainer: 300kcal/22mins
Leg extensions, leg curls
Xtrainer: 200kcal/15mins

Notes
...

Sunday 4th September 2016

Bench warmups
Bench (comp grip): barx12x3, 60x8x3, 100x8, 130x16, 130x10
Overhead press: warmups, 60x5, 70x5, 75x5
Pulldowns: a whole bunch
Bb Rows: 60x8, 80x8, 100x8, 60x8x3
Side raises, rear delts, JM press

Notes
Not bad, time to raise weight next week likely to 140.

Saturday 3rd September 2016

Treadmill: 4mins
Squat (high bar): warmups, 60x8x2, 100x8, 120x4, 160x8, 160x5, 60x10
Leg curls
Xtrainer: 500kcal/forever

Notes
20kg up, 7 reps down... time to build it back up

Thursday 1st September 2016

Xtrainer: 300kcal/22mins
Overhead press: warmup, 40x3, 45x3, 50x3, 55x3, 60x3, 65x3, 70x3, 75x3, 80x3
Starm pulldown, side raise, rear delt monster
Pushdowns
Xtrainer: 200kcal/15mins

Notes
Yeah.