Thursday 21st December 2017

Treadmill: 10mins
Sumo deadlifts: warmups, 140x1x2, 160x1, 180x1, 125x6x4
Leg extensions
Treadmill: 30mins

Notes
Deadlifts still suck

Tuesday 19th December 2017

Treadmill: 10mins
Warmups
Bench: warmups, 150x1, 160x1, 170x1, 152.5x1, 162.5x1, 172.5x1, 100x10
Pulldowns: heavy sets of 6 to a peak, then drop down
Treadmill: 10mins

Notes
Pretty nice session really.  A simple wave training, which I have enjoyed in the past.  Could have gone for a third, but will leave that for the second/third weeks. 

Saturday 17th December 2017

Treadmill: 16mins
Bench (with bands): warmups, 140x1, 155x1, 107.5x6x4, 107.5x10
Rows, pulldowns, db press
Walk: some minutes outside

Notes
Nice enough day really.  But warm. 

Tuesday 15th December 2017

Treadmill: 10mins

Back and chest light weights

Xtrainer: 100kcals

Notes

Totally eh for the year.

Saturday 9th December 2017

Treadmill: 17mins
Squats: warmups, 100x10x3
Leg curls: lots of sets of 10-20
Xtrainer: 200kcal/15mins

Notes
24deg and squatting.  Warm for me, slightly humid too.  Legs sucked mainly because of ~4weeks of no squatting.

Wednesday 6th December 2017

Treadmill: 10mins
Xtrainer: 200kcal/16mins
Bench: warmups, 100x10x2
Pulldowns: somethingx20x6

Notes
Two weeks traveling, and a couple of days recovery but made use of waking early.   Eh.

Tuesday 14th November 2017

Treadmill: 20mins
Floor press: warmups, 125x6x3, 140x6, 150x6
Single arm row, pulldowns and rear delt machine

Notes
Nice enough.  150 was a lot harder than the 140.  But good enough.

12th November 2017

Treadmill: 5mins

Squats: warmups, 100x3x3, 140x1x2, 170x1, 185x1, 192.5x1, 152.5x3x2

Sumo deadlifts: warmups, 140x1, 180x1, 202.5x1, off plates, 180x2x3

GMs: 60x8, 100x8x2, 120x8

Treadmill: walk and occasional run 20mins

Walk out in the real world:10-15min or so

Notes

OK day.  Hook grip didn't hurt as much as last week, but also doesn't work as well on the unknurled inner of the bar I used today.   Dropped 202.5 halfway up so put on straps and repeated.

Saturday 11th November 2017

Warmups
Bench: 60x8x3, 100x5x3, 140x1x2, 170x1, 180x1, 185x1, 152.5x2x6, 152.5x5
Chins: warmup, me x6, me x5x2, me x4 (20 target)
Rows, jm presses, db extensions
Walk: 20mins

Notes
OK day, last real heavy bench before traveling.  Likely good for 190-195 area.  Could have done more at my rep-out set but still cool.  Chins are getting better.  Aided by being slightly lighter, but still getting better.

Tuesday 7th November 2017

Treadmill: 20mins
Rows, pushdowns
Floor press: warmups, 115x6x5
Shoulder press: warmups, 120x10x2, 130x6
Single arm rows: few sets to 54x10

Notes
Quick session.  Decided to combine days.  Comfortable.

Sunday 5th November 2017

Treadmill: 10mins
Squat: warmups, 140x1x2, 170x1, 185x1, 140x5x2
Sumo pulls: warmups, 140x1x2, 170x1, 200x1, 140x3x4
Leg curls
Walk ~10mins

Notes
Ok day.  Back was feeling better so gave it a bit more.  The sets of sumo pulls afterwards were all working on technique.  Moved out the feet and did them as singles with complete reset.  Hook grip for all sets other than 200.  Bar was garbage, so it ripped the hell out of my thumb.  Until I got the last set and worked at keeping the last tighter and the bar seemed to stop rolling as much. 

Saturday 4th November 2017

Warmups
Bench: warmups, 140x1x2, 160x1, 170x1, 180x1, 142.5x4x3, 142.5x8
Pushdowns, rear delts, rows
Treadmill: 46mins

Notes
Ok day, back is tired from working all week. 

Thursday 2nd November 2017

Treadmill: 20mins
Buncha pulldowns and pushdowns
Floor press: warmups, 105x6x5
Chuns: mex5, mex4x3
Facepulls, pushdowns n stuff
Pushdowns
Treadmill: 10mins

Notes
Slowly getting more chins going, but everything was tired from yesterdays back stuff.

Wednesday 1st November 2017

Treadmill: 22mins
Pulldowns, rows,
Shoulder press: up to 100x10x3
Rear delts: up to 60somethingx10x3
Curls
Treadmill: 10mins

Notes
Ok day.  Trying to get 4 days per week.

Sunday 29th October 2017

Warmups
Bench: warmups, 140x1x3, 160x1, 170x1, 132.5x5x4, 132.5x8
Pin squats: warmups up to 140x3x2
Pulldowns, facepulls, leg curls, curls

Notes
Ok day, trying some new fun.  70% of current 1rm for 5x5 is the working weight today.

Thursday 26th October 2017

Xtrainer: 100kcal/8mins
Floor press: warmups, 100x10x4, 100x15
Chins: all of them x4x3
Reardelt: xlots
Facepulls: x some
Treadmill: 15mins ish

Notes
Getting up at half five still sucks.

Wednesday 25th October 2017

Treadmill: 20mins
Shoulder press, pulldowns, rows, pushdowns, curls

Notes
Just burning through reps.  Lower back is pain today.  Stupid lack of sleep. 

Monday 23rd October 2017

Treadmill: 22mins
Bench: warmups, 165x2, 172.5x2, 180x1
Squats: warmups, 185x2, 190x2
Deadlifts: up to 180x1 a few ways stupid back tweak
Rows, pulldowns, facepulls, pulldown abs
Walk: 7mins

Notes
Pretty ok day.   Back was feeling a big eh at the deadlifts so gave up.  Sumo was better than conventional.

Thursday 19th October 2017

Treadmill: 10mins
Warmups
Floor press: warmups, 100x8, 120x8x2, 130x8
Weird RDL things: 60x8x4
Pulldowns: somethingx8x6
Legcurls: somethingx20x5
Treadmill: 10mins

Notes
Burning through the braincells.

Tuesday 17th October 2017

Treadill: 10min
Pulldowns, pushdowns: 100 of each
Shoulder press machine: warmups, 160x5, 170x4
Chins: 0x3x3, +purplex3
Rows: lightx12x5
Curls: somethingx8x3
Treadmill; 10mins

Notes
Yep yep yep

Sunday 15th October 2017

Treadmill: 10mins
Squat: warmups, 175x3, 182.5x3
Sumo pull off plates: warmups, 190x3
Stretching
Walk outside with threat of thunderstorm:~25mins

Notes
Eh

Saturday 14th October 2017

Xtrainers: 100kcal
Bench: warmups, 155x3, 160x3, 165x2
Board press: warmups, 180x2, 190x2
Bench: 100x20
Rows, facepulls, pushdowns
Treadmill: 40mins

Notes
Ok day. 

Thursday 12th October 2017

Xtrainer: 200kcal/15mins
Floor press: warmups, 100x8x2, 120x8
Pulldowns: something x8x8
Leg extensions: 40x8x8
Leg curls: 40x8x8
Treadmill: 20mins

Notes
Felt ok, slight should pain.  Nothing terribly exciting.  But feeling depleted, as even the xtrainer felt tiring.  Waist is down, but I just got new scales so the results are different than the previous ones.  So weight was going down, but have to reset the tracking slightly with the new ones.  Seem about 1.5kg up on the old set.

Tuesday 10th October 2017

Xtrainer: 200kcal/15mins
Shoulder press (machine): up to 3.5platesx5x2
Side raises, pushdowns
Treadmill: 20mins light

Notes
more of the eh

Sunday 8th October 2017

Treadmill: 10mins light

Squats: warmups,165x5, 175x5

Sumo pulls (plates): warmups, 185x5

Leg extensions, leg press, leg curls

Treadmill: 20mins moderate

Notes

Not as good as last week but definitely solid.

Saturday 7th October 2017

Warmups
Bench: warmups, 140x5, 150x5, 155x4
Board press: 155x3, 170x3x2
Single arm rows: heavy 8s
Db row: 50x8x2
Rear delts, tricep pushdown
Treadmill: 50mins light

Notes
Bench only hit 4, but was far better than last week, only called it because I didn't have the safeties set and I kept hitting the upright.  Using shitty roller bench.  Just ticking over. 

Thursday 5th October 2017

Xtrainer: 200kcal/15mins
Bench: warmups, 100x8x4
leg curls: something x something
Treadmill: 30mins light

Notes
Motions, going, through.

Sunday 1st October 2017

Xtrainer: 100kcal
Bench: warmups, 150x5, 155x5
Closegrip suck
Rows: 100x5x3
Pushdowns and stuff

Notes
suck

Tuesday 3rd October 2017

Treadmill: 20mins light
Seated overhead press: warmups, 80x5x2
Pulldowns: somethingx20x4
Xtrainer:150kcal/11mins

Notes
Trying to get a little more upper work in.  Overheads still suck. 

Saturday 30th September 2017

Treadmill: 10mins light
Highbar squats: warmups, 155x5, 165x5
Sumo pulls off blocks: warmups, 170x5
Leg curls, kettlebell swings, kettlebell squats, kettlebell snatch
Treadmill: 11mins light

Notes
Felt ok considering low carb

Thursday 28th September 2017

Xtrainer: 300kcal/22mins or so
Stretching upper
Treadmill: 10mins

Notes
Yes.

Monday 25th September 2017

Xtrainer: 300kcal/22.5mins
Stretch

Notes
Day one of push

Sunday 24th September 2017

Xtrainer: 100kcal/6.5mins

Squats: warmups. 142.5x5, 155x5

Sumo deadlift (offplates): warmups, 160x5

Leg extensions, leg curls, rear delts

Notes

Need to eat better.  :v

Saturday 23rd September 2017

Warmups
Bench: warmups, 140x5, 150x5
Closegrip: 130x5, 100x5, 60x5
Rows: 60x5, 100x5, 130x5
Pulldowns: 7-8sets of 8
Pushdowns: 4sets of 8
Hammer curls: 10x8, 18x8, 20x8
Flyes: 10x8, 18x8, 20x8
Treadmill: 25mins

Notes
Getting into a slightly different program with the benching n stuff, but it felt ok.  Tweaked something midback but will try and roll it out later.  Eating and then voting time.

Friday 22nd September 2017

Xtrainer: 300kcal/25mins
Abs and mess around

Notes
eh

Wednesday 20th September 2017

Xtrainer: 200kcal/15mins
Overhead press, side raises, db press, hammer curls, rear delts
Xtrainer: 100kcal/8mn

Notes
More cardio sorta day

Sunday 17th September 2017

Treadmill: 10mins
Squats: up to 185x1, 145(~80%)x5x3
Sumo rack pulls: up to 180x5
Leg curls, leg extensions,
Treadmill: 12mins

Notes
Not bad considering haven't done squats for awhile.

Saturday 16th September 2017

Xtrainer: 100kcal
Bench: warmups, 100x10x3
Single arm rows: up to heavy 10s
Flyes, pulldowns, side raises, rear delt, curls, tri extensions, forearm stuff

Notes
Not prepared to do this...

Sunday 27th August 2017`

Xtrainer: 200kcal

Cable rows: up to x10x5

Db Flyes: up to 24x15x3

Pulldowns: sets of 20

Rear delts, db hammer curls, db preacher curls

Treadmill: 30mins

Notes

Sore legs.

Saturday 26th August 2017

Xtrainer: 100kcal
Highbar squats: warmups, 140x8x5
Talking
Leg curls: bunch a 15s
Leg press: bunch of 20s

Notes
Squats felt better today, but realised I need to sit less as that encourages the pump to appear, and makes the day worse...

Sunday 20th August 2017

Xtrainer: 100kcal
SLDL: warmups, 100x10x2, 110x10x3
Leg extensions: sets of 15
Lying leg curl: sets of 15 to 42
Treadmill: 12mins really light

Notes
Back flared up with the SLDL, but felt better by leg curls.  Then came back for treadmill.

Saturday 19th August 2017

Xtrainer: 200kcal
Bb row: warmups, 75x10x5
Db press: warmups, 38x15x3
Pulldowns: bunch of 15s
Rear delts
Treadmill: 10mins light

Notes
Good.

Friday 18th August 2017

Treadmill: 25mins light/moderate

Facepulls: bunch up to 31x10x3

Xtrainer: 20mins moderate

Notes

Woke early so decided to get some stuff in.  Light work to get things moving.  

Thursday 17th August 2017

Xtrainer: 100kcal
Squats: warmups, 140x6x5
Lying leg  curls, seated leg curls
Treadmill: 10mins light

Notes
Trying to ramp up a bit of volume... but owies... I am out of shape.

Sunday 13th August 2017

Xtrainer: 100kcal
Conventional deadlifts: warmups, 60x3x3, 100x3x2, 140x3, 160x3, 180x3, 200x3
Lunges: bar x8x3
Overhead press: warmups, 60x5, 70x5, 80x5
Cycle intervals: 40:120 x6

Notes
Tired, sore.  Was meant to squat but forgot to change into suitable shorts that wont rip in two when I go to depth.

Saturday 12th August 2017

Xtrainer: 100kcal
Incline press, machine bench, pulldowns, side raises, curls & pushdowns
Rower: 10mins at suck
Treadmill: 25mins or so

Notes
After a couple of weeks, joint pains, sickness, headaches, lots of work.  Getting back into it.  Time for a different focus for a bit.  A bit more conditioning as I am fat as hell and way out of shape.

Thursday 3rd August 2017

Xtrainer: 4mins
Bench: warmups, suck, something suck.
Squat: warmups, 105x5, 125x4, 145x3x2, 165x3x3
Flyes, pulldowns

Notes
Suck ^47

Sunday 30th July 2017

Warmups
Squat: warmups, 105x5, 125x4, 145x3x2, 165x2x5
Bench: warmups, 102.5x6, 122.5x5, 145x4x2, 155x3x2, 165x2x2, 155x3x2, 145x4, 135x6, 125x8. 115x10, 105x12
Flyes

Notes
Ow

Saturday 29th July 2017

Treadmill: 30minutes
Bench: warmups, 102.5x5, 122.5x4, 145x3x2, 165x2x6
Flyes, pulldowns, pushdowns

Notes
Too many days since last session

Sunday 16th July 2017

Warmups
High bar squats: warmups, 100x5, 120x4, 140x3x2, 160x3x3, 170x2, 180x2, 190x2
Board bench: warmups, 110x5, 130x4, 150x3x2, 170x3x3, 182.5x3, 192.5x3, 200x3
Flyes

Notes
Heavier than I am meant to go, but also off for a week due to 'holiday' so making it count.  Happy enough with the weight.  Obviously underestimating my board 1rm, so will adjust next round.

Wednesday 12th July 2017

Warmups
Bench: warmups, 97.5x8, 107.5x7, 117.5x6, 127.5x5, 137.5x4, 147.5x3x2, 157.5x2x2, 167.5x1, 170x1, 160x2x2, 150x2, 150x4, 140x4, 130x6, 120x8, 110x10, 100x12
Flyes
Sumo deadlifts: warmups, 110x4, 130x4, 152.5x3x2, 175x3x5

Notes
Ow.  Bench felt better for shoulder soreness, but it was a lot of work and took a long time.  Moved up in weight because its easier to count.  Messed up my sets of 3's, by only doing a double on the first, so made up the reps by doing 4 on the second set.

Deadlifts suck, especially with no break from squats yesterday, but reps were strong.

Tuesday 11th July 2017

Warmups
Highbar squat: warmups, 100x5, 120x4, 140x3x2, 160x3x5
Bench: warmups, 97.5x5, 117.5x4, 137.5x3x2, 157.5x3x6
Flyes, rear delts, rear delts, pulldowns, treadmill

Notes
Shoulders felt good to start with, then felt worse, then felt better.

Sunday 9th July 2017

Warmups
Highbar squats: warmups, 100x5, 120x4, 140x3x2, 160x3x3, 165x3, 170x3
Board bench: warmups, 120x5, 140x4, 160x3x5
Highbar squats: warmup, 100x5, 120x4, 140x4x4
Stretching n stuff, flyes etc
Treadmill: 15mins

Notes
Sore shoulders once more, but warmed up nicely.  Squats felt ok but tired by the end of it.

Friday 7th July 2017

Warmups
Bench: 97.5x5, 117.5x4, 137.5x3x2, 157.5x2x3, 147.5x3x2, 137.5x4, 117.5x6, 97.5x8
Deficit deadlift: warmups, 110x3, 130x3, 142.5x2x4
Flyers

Notes
Done.

Thursday 6th July 2017

Warmups
Bench: warmups, 97.5x5, 117.5x4, 137.5x3x2, 157.5x3x3, 167.5x2x2, 172.5x2
HB Squats: warmups, 100x5, 120x4, 140x3x2, 160x3x5
Banded bench: warmups, 77.5x4, 97.5x4, 117.5x4x4

Notes
Hard day, lower on carbs than I have been so just working with the flow.

Sunday 2nd July 2017

Warmups
Board press: warmups, 110x5, 130x4, 150x3x2, 170x3x5
High bar squats: warmups, 100x5, 120x4, 140x3x2, 160x3x6
Banded bench: warmups, 77.5x5, 97.5x4, 117.5x3x5
Rows, flyes, pulldown abs, neck things

Notes
Sore should made it harder, but strength was comfortable all round.

Friday 30th June 2017

Warmups
Bench: warmups, 97.5x6, 117.5x5, 137.5x4x2, 147.5x3x2, 157.5x2x2, 147.5x3x2, 137.5x4, 127.5x6, 117.5x8, 97.5x10
Sumo deadlifts: warmups, 110x4, 132.5x4, 152.5x3x2, 175x3x5

Notes
Gassed.  But got through it in the end.  Shoulder didn't hurt as much but still was alive...

Thursday 29th June 2017

Warmups
HB Squat: warmups, 100x5, 120x4x2, 140x3x2, 160x2x5
Bench: warmups, 97.5x5, 117.5x4, 137.5x3x2, 157.5x3x6

Notes
Cold morning.  Shoulder was a dick.  Bench was 'easy but painful'.  Stupid shoulder.  Plus not as much sleep as I would prefer for the last week so feeling a little beat.

Sunday 25th June 2017

Warmups
Banded bench: warmups, 65x5, 85x5, 105x5x2, 112.5x4x5
Flyes
Sumo deadlifts: warmups, 105x4, 125x4, 145x3x2, 167.5x3x3, 180x2, 200x2, 205x2
Pulldown abs

Notes
Sore errywhere, but went ok.

Saturday 24th June 2017

Xtrainer
Various pulley exercises for warmups
Squats: warmups, 95x5, 115x4, 135x3x2, 155x3x7
Bench: warmups, 95x5, 115x4, 132.5x3x2, 152.5x3x3, 157.5x3, 162.5x3, 170x3
Flyes

Notes
Long day.  Was meant to train yesterday but got a little busy.  Squats ok, many sets suck.  Bench was ok.  Shoulder still a dick but still decided to raise it up to 170/374

Sunday 18th June 2017

Xtrainer
Bench: warmups, 95x8, 105x7, 115x6, 125x5, 132.5x4, 142.5x3x2, 152.5x2x2, 162.5x1x2, 152.5x2x2, 142.5x3x2, 132.5x4, 125x6, 115x8, 105x10, 95x12
Deadlifts; warmups, 105x4, 125x4, 145x3x2, 167.5x3x3, 177.5x3, 187.5x3

Notes
Still sore shoulder, felt better after a few of the lead up sets in the pyramid.  Deadlifts felt heavy but ok. Not heavy enough to prevent me loading it up a bit.

Friday 16th June 2017

Xtrainer
Squat: warmups, 95x5, 115x4, 135x3x2, 155x3x4
Bench: warmups, 95x5, 115x4, 132.5x3x2, 152.5x3x6
Flyes

Notes
Sore shoulder is sore.

Saturday 10th June 2017

Xtrainer: 10mins
Bench: warmups, 95x5, 112.5x4, 132.5x3x2, 152.5x3x3, 162.5x2x3
Squat: warmups, 95x5, 115x5, 135x3x2, 155x3
Banded bench: warmups, 80x4, 102.5x4x2, 122.5x4x4

Notes
Long week of no training, too much eating and drinking.

Sunday 4th June 2017

xtrainer: 5mins
Bench: warmup: 95x6, 115x5, 132.5x3x2, 142.5x3x2, 152.5x2x2, 142.5x3x2, 132.5x4, 125x6, 115x8, 95x10
Sumo pulls: warmups, 100x3, 125x3, 145x3x2, 167.5x2x3, 177.5x2, 187.5x2
Flyez, push downs, roller Abs n stretches

Notes
Sore left shoulder and not enough sleep.  Deadlifts were good.

Wednesday 31st May 2017

Warmups
Bench: warmups, 95x5, 115x4, 132.5x3x2, 152.5x3x6
Highbar squat: warmups, 95x5, 115x4, 135x3x2, 155x2x5
Flyes, back extensions, stretchy things

Notes
I like Sheiko more than the other shit I was doing.

Sunday 28th May 2017

Bench: warmups, 95x5, 115x5, 132.5x4x2, 142.5x3x2, 152.5x2x2, 142.5x3x2, 132.5x4, 125x6, 115x8, 95x10
Db flyes
Sumo deadlifts: warmups, 105x3, 125x3, 145x3x2, 167.5x2x4
Abs, pushdowns

Notes
Good day but not much volume ability left.

Saturday 27th May 2017

Treadmill
Highbar squat: warmups, 95x5, 115x4, 132.5x3x2, 152.5x2x5
Back extensions, abs n stuff, plus some more treadmill

Notes
Moving back to Sheiko styles.

Friday 26th May 2017

Xtrainer: 5mins
Sporto bench: warmups, 120x1, 140x1x2, 160x1, 172.5x1, 180x1, 150x3x5
Db rows, pushdowns, curls

Notes
Eh... can't say I am enjoying this.

Saturday 20th May 2017

Xtrainer:100kcal/7mins
Board press: warmups, 100x5x2, 140x3, 140x5, 170x1x2, 190x3, 155x8x3
Liftouts: 170x1, 200x1
Db shoulder press: 20x10, 30x10, 38x8x2
Rows, leg extensions, leg curls, curls, extensions

Notes
Hamburger for pre-training meal is great.  One rep on the top set, and same amount of reps for the backdown, but less sets.  More weight too. Liftouts suck, so need to get better.  Everything else killed me.

Thursday 18th May 2017

Treadmill
High bar squats:  warmups, 60x3x4, 100x3x2, 120x1, 140x1, 160x1, 175x1, 140x5x3
RDL: 60x8, 100x5, 140x5, 180x5
Leg curls, leg extension, stretch

Notes
Squats felt good, and reps felt better.  Certainly hitting the quads harder which is the goal.

Tuesday 17th May 2017

Xtrainer: 10mins
Warmups, including bench rows
Sporto Press: warmups, 60x10x2, 100x2x2, 140x2, 160x1, 172.5x1, 177.5x1, 140x5x5
Pulldowns, rear delts, pushdowns.
Xtrainer: 100kcal/8mins

Notes
Running late writing this down but was a nice enough session.  Spoto press was stronger this week, but also have to be careful around technique.  Weight was nice.  Pulldowns were also good, I used two D handles rather than the bar, and it felt stronger.  Pushdowns were just volume work to get some blood flowing.

Saturday 13th May 2017

Xtrainer: 5mins
Board press: warmups, 100x5x2, 140x2, 160x2, 180x2, 190x2, 152.5x6x4
Bench rows, Db shoulder press, pulldowns, pushdowns, curls

Notes
Ok day, definitely not used to that load so was wobbly like a babby learning to walk.

Thursday 11th May 2017

Treadmill: 15mins
Sumo pulls: warmups, 100x1, 140x1, 160x1, 180x1, 200x1, 210x1, 155x3x2
Bench rows, leg curls, leg extensions, rows

Notes
Spent the week doing project management course, so studied rather than training for most days.

Monday 8th May 2017

Treadmill: 5mins
Spoto press: warmups, 60x5x4, 100x2, 120x2, 140x1, 152.5x1, 162.5x1, 170x1, 135x5x3
Pulldowns
Curls/extensions

Notes
Switching things up, mainly because from end of the month I will be onto shortened weeks locally, so will only train ~3days.  Some days of working up to a heavy single.  Maybe 100%, mostly not like today.  Happy with the 170kg though, as I have never done them before.  Then 80% for sets of 5, should be five but will work up to that as my work capacity comes back after four weeks of eh.

Saturday 6th May 2017

Treadmill: 12mins
High bar squats: up to 160x1, 130x3x3
Leg extensions

Notes
Did this hours ago and it's hurting already

Thursday 4th May 2017

Treadmill: 10mins
Db press, side raise, pushdown
Xtrainer: 200kcal/16mins

Notes
Been a long time between drinks.  More international travel, only one quick chest, back, bis and tris during that trip, followed by returning and going on a domestic trip, followed by GI issues and compounded with no proper sleep for a month.  Last night was my first uninterrupted sleep for sooo long.  Until the 5.30 wake up call, but that's a positive.   Just a workout to get blood flowing through things.
My years training plans have gone to custard with future work demands, so in the next week I will have to come up with an abbreviated training cycle.   Plus force the diet back on track.

Tuesday 18th April 2017

Xtrainer: 100kcal
RDL, leg curls, leg curls, leg extensions
Xtrainer: 100kcal

Notes
Not bad.

Monday 17th April 2017

Xtrainer: 200kcal/16mins
Rows, pulldowns, st arm pulldowns, rear delts, facepulls, db curls
Xtrainer: 100kcal/8mins

Notes
Better

Saturday 15th April 2017

Xtrainer: 10mins
Incline bench, db bench, flyes, side raises, pushdowns
Xtrainer: 10mins

Notes
This training sucks

Thursday 13th April 2017

Treadmill: 10mins
Highbar squats, leg curls, seated leg press, leg extension, lying leg curl
Treadmill: 20mins

Notes
Eh^2

Tuesday 11th April 2017

Xtrainer: 100kcal/8mins
Pulldowns, Rows, St arm pulldowns, rear delts, facepulls, rope curls
Xtrainer: 100kcal/8mins

Notes
Eh

Monday 10th April 2017

Xtrainer: 10mins
Incline bench, db bench, flyes, side raises, pushdowns
Xtrainer: 10mins

Notes
Hypertrophy block.  Arrived back from Singapore yesterday afternoon so feeling toasted quickly.  Only did one exercise session while away, which was a 20min treadmill block followed by whole body higher rep session and then a jump in the pool, staring at the skyline and drinking beer.

Friday 24th March 2017

Xtrainer: 200kcal/16mins
Leg extension, seated leg curl, lying leg curl, messing around with squat positioning, db press, pulldowns
Treadmill: 10mins

Light session to get blood flowing etc.  Head away tomorrow so wont be back to the gym for at least two weeks.

Wednesday 22nd March 2017

Warmups
Squats (comp): warmups, 115x3, 140x3, 160x3x2, 182.5x2
Bench (comp): warmups, 92.5x3, 110x3, 130x3x2, 150x2x2, 165x1, 175x1, 182.5x1, 190x1
Messing around with deadlifts, then leg curls, adductor machine

Notes
Bollocks really.  Squats felt great, sore quads but still good.  Groove felt best it has for a few weeks, weights felt ok, but obviously the body didn't want that.  Slight tweak in the hamstring/gracilis right up at the insertion.   That happened on the first rep - "that felt weird, wonder what happened" - then did the second and it was enough to call it quits.  Screwed the deadlift too, both sumo and conventional.  Bench was good, and the weights comfortable enough to bump up the load to 190kg/418lb.

Monday 20th March 2017

Xtrainer
Warmups
Squat (comp): warmups, 115x3, 140x3, 160x3x2, 172.5x2x3
Bench (comp): warmups, 92.5x3, 110x3, 130x3x2, 137.5x2x3
Flyes, abs, xtrainer

Notes
Light session building up to Wednesdays beast.

Saturday 18th March 2017

Treadmill
Warmups
Sumo deadlifts: warmups, 100x3, 120x3, 140x3x2, 160x3x3, 170x3, 180x3
Bench (comp): warmups, 92.5x5, 110x5, 130x5x5
Pushdowns, leg extensions and abs

Notes
Beat from yesterday but went pretty well.

Friday 17th April 2017

Xtrainer
Warmups
Squats (comp): warmups, 115x5, 140x4, 160x3x2, 182.5x3x3, 185x3x2
Board bench: warmups, 115x5, 140x4, 160x3x2, 180x2x3, 190x2, 200x2
Squats (comp): warmups, 127.5x5, 150x5, 172.5x4x4
Flyes

Notes
Cant say its getting any easier.

Wednesday 15th March 2017

Warmups
Sumo deadlift to knees: warmups, 100x3, 120x3, 140x2x4
Bench (comp): warmups, 92.5x5, 110x4, 130x3x2, 150x3x3, 155x3, 160x3
Flyes, abs

Notes
Tired.  Gave second deadlift a miss as the platforms were all busy, but everything felt ok.

Monday 13th March 2017

Warmups
Bench (comp): warmups, 100x5, 120x4, 140x3x2, 157.5x2x2, 160x2x2
Squat (comp): warmups, 115x5, 140x4, 160x3x2, 182.5x2x3, 195x2x3
Banded bench: warmups, 70x5, 90x4, 110x3, 130x3x3, 135x3
Flyes

Notes
Ok day.  Bench felt ok for the first proper time, just sticking to the program for the most part.  Squat feels completely wrong.  Technique is going all of the show.  Fatigued.

Saturday 11th March 2017

Treadmill
Warmups
Sumo deadlifts off blocks: warmups, 110x3, 130x3, 150x3x2, 170x3x4
Db press, pulldowns, facepulls all high reps.

Notes
Humid as hell.  Ded.

Friday 10th March 2017

Treadmill
Warmups
Squats (comp): warmups, 115x5, 140x4, 160x3x2, 182.5x2, 185x2x4
Board bench: warmups, 105x5, 127.5x4, 147.5x3x2, 170x3x6
Flyes, pushdowns

Notes
Squats/pulls have me beaten this week.  Need to tighten up my diet, have been mostly tracking but inconsistent with work getting in the way.

Wednesday 8th March 2017

Treadmill
warmup
Sumo Deadlifts: warmups, 100x3, 120x3, 140x3x2, 160x3x5
Bench (comp): warmups, 92.5x6, 110x5, 130x4, 147.5x3x2, 157.5x2x3, 147.5x3, 140x4, 130x5, 120x6, 110x7, 100x8, 92.5x9
Back extensions, flyes, abs

Notes
Still not feeling the best on bench, but then second day at 85% this week and its only Wednesday.

Monday 6th March 2017

Warmups
Bench (comp): warmups lots, 100x5, 120x4, 140x3x2, 157.5x2x5
Squat (comp): warmups, 115x5, 140x4, 160x3x2, 182.5x2x2, 207.5x1, 210x1, 215x1, 182.5x2x2
Flyes, leg curls

Notes
Felt off today but chugged along.  Chest was still a bit eh, but started off slightly narrower grip and worked my way out to suit.  Strength was fine.

Friday 3rd March 2017

Xtrainer: 200kcal/16mins

Warmups

Sumo Deadlifts: Warmups, 100x3, 120x3, 140x3x2, 160x2x5

Bench (comp): warmups, 92.5x5, 110x5, 130x4x4

Flyes, pushdowns, abs, pulldowns

Notes

Second session for the day as I have stuff to do in the morning.  Deadlifts were great, absolutely warmed up and not feeling anything from the morning squats.  I could feel the ping in the chest, but slightly closer grip meant everything went fine.  Comfortable rather than fantastic.  Lots of blood pumping with flyes afterwards and stuff.

Friday 3rd March 2017

Warmups
Squat (comp): warmups, 127.5x5, 150x4, 172.5x3x2, 197.5x2, 200x2, 205x2, 200x2
Bench (comp): warmups, 92.5x5, 110x4, 130x3x2, 150x2x2 doh
Squat (comp): warmups, 115x5, 140x4, 160x3, 182.5x2x4
Flyes

Notes
Hard day.  Pinged something in my chest from bench, so didn't get to go any higher.  No warnings just ping.  Might have been diet over the last couple of day,  lack of sleep, lack of suitable warmup, rushing through the exercises to get through it before I ran out of time.  Who fkn knows.

Wednesday 1st March 2017

Warmup
Sumo pulls to knee: warmups, 100x3, 120x3, 140x3x2, 150x2x5
Bench (comp):warmups, 92.5x5, 110x4, 130x3x2, 150x3x6
Sumo pull from blocks: warmups, 120x3, 140x3, 160x3x2, 180x2x3
Flyes

Note
A nights sleep would be a good thing.  Felt rough because of that, plus getting to the gym slightly late meant using a poor bar for the first two exercises.  Plus not bothering hunting down a solid bench but using an adjustable one which wiggles slightly.

Monday 27th February 2017

Warmups
Bench (Comp): warmups, 100x5, 120x4, 140x3x2, 160x2x4, 170x2
Squat (comp): warmups, 115x5, 140x4, 160x3x2, 182.5x3x5
Bench (comp): warmups, 92.5x5, 110x4, 130x3x2, 150x2x5
Flyes, pushdowns, back extensions

Notes
Felt tired after a weekend of bad sleep.  Bench went ok, especially the second round.  Squat was hard work and pretty much sucked.

Saturday 25th February 2017

Warmups
Close grip bench: warmups, 92.5x5, 110x4, 130x3x5
Sumo pulls off blocks: warmups, 110x4, 130x4, 150x3x2, 170x3x4, 180x3
Pushdowns, pulldowns and abs

Notes
Hot day again.  Only noticed the fans were not on at the gym nearer the end of deadlifts... that explains the sweat :|  Simple enough day but felt pretty exhausted last night and this morning wasn't terribly better.

Friday 24th February 2017

Warmups
Squats (comp): warmup, 115x5, 137.5x4, 160x3x2, 182.5x2x5
Board press: warmups, 105x5, 127.5x4, 147.5x3x2, 170x2x3, 180x2, 190x2
Box squats: warmups, 125x6, 147.5x6, 160x6x4
Flyes, extensions, shoulder press

Notes
Weee... squats felt a bit better but still not good.  Recovering fast on bench so going up again felt easy.  Box squats were a little lower than i had been doing, so weight was likely a tad high, but felt strong enough until fatigue kicked me in the end.

Wednesday 22nd February 2017

Treadmill
Warmups
Sumo pulls to knees: warmups, 100x3, 120x3, 140x3x2, 150x2x4
Bench (comp): warmups, 92.5x6, 110x5, 130x4, 140x3x2, 150x2x2, 160x1, 170x1, 180x1, 140x3, 120x5, 100x7
Flyes, abs

Notes
Easy enough day with the small amount of deadlift work.  Didn't need to push to 97% 1rm but where is the fun with following the plan as written...   Felt harder to get out of rack than actually perform.

Monday 20th February 2017

Warmups
Bench (comp): warmups, 92.5x5, 110x4, 130x3x2, 150x3x5
Squat (comp): warmups, 115x5, 140x4, 160x3x2, 182.5x3x3, 185x3, 190x3
Banded bench: warmups, 80x5, 100x5, 120x4x4
Flyes, pushdowns

Notes
Squats not feeling the best at the moment.

Saturday 18th February 2017

Treadmill, warmups
Deadlift to knees: warmups, 100x3, 120x3, 140x3x2, 150x2x4
Db press, db row
Deadlift off block: warmups, 120x4, 140x4, 160x3x2, 180x2x3
Abs
Walk in the park cos sun for the next hour before we get assloads more rain.

Notes
Nice enough day.  Tired tho.

Friday 17th February 2017

Xtrainer, warmups

Squat (comp): warmups, 115x5, 140x4, 160x3x2, 182.5x3x5

Bench (comp): warmups, 92.5x5, 110x5 130x3x2, 150x3x5

Leg ext, leg curl, pushdowns

Notes

Feeling tired.

Wednesday 15th February 2017

Warmups
Bench (comp): warmups, 100x5, 120x4, 140x3x2, 157.5x2, 160x2, 162,5x2, 165x2, 170x2
Sumo deadlifts: warmups, 100x3, 120x3, 140x3x2, 160x3x4, 170x3
Reverse band bench (red): warmups, 100x5, 120x5, 140x4, 145x4x3
Flyes and abs

Notes
Feeling tired from waking in the middle of the night, but felt good enough to ramp up the 85% to around 92% :v  Deadlifts are starting to feel a bit better, so decided to push the last set up a bit from 80 to 85%.  Nothing too exciting.

Monday 13th February 2017

Warmups
Squats (comp): warmups, 127.5x5, 150x4, 172.5x3x2, 195x2x4
Bench (comp): warmups, 92.5x5, 110x4, 130x3x2, 147.5x3, 150x3x3, 155x3
Squats (comp): warmups, 115x5, 140x4, 160x3x2, 182.5x3x4
Flyes

Notes
Killer.  Fatigued from Saturday and weather is humid (for here).  Bleh^2.

Sunday 11th February 2017

Warmups
Bench (comp): warmups, 92.5x5, 110x4, 130x3x2, 147.5x3x5
Squat (comp): warmups, 115x5, 140x4, 160x3x2, 182.5x3x2, 182.5x2, 182.5x1
Banded bench: warmups, 80x5, 100x5, 120x4x4
Deficit sumo deadlifts: warmups, 100x3, 120x3x2, 130x3x5
Flyes, abs

Notes
Everything was pretty easy today.  Squats were all over the place as I discovered my new shorts were not squat materials, and it was grab and go 'riiiiiiiiip' every set.  Stupid things.

Tuesday 7th February 2017

Warmups
Bench (comp): warmups, 92.5x5, 110x5, 130x4x2, 137.5x3x2, 147.5x2x3, 137.5x3x2, 130x4, 110x6, 92.5x8
Sumo Deadlifts: warmups, 100x4, 120x4, 140x3x2, 160x3x2, 180x2x4
Flyes

Notes
For the second heavy session in two days, it all felt pretty good.  So thats 90% on all three lifts over two days.  Three days off now with a short trip away to Auckland for work.  So will be sitting in meetings being sore.  Deadlift technique is improving, and likely my 1rm is well above what i have done, but will keep it where it is until I have gotten through the entire program.    

Monday 6th February 2017

Warmups
Squat (comp): warmups, 115x5, 140x4, 160x3x2, 182.5x3x2, 195x2, 200x2, 205x1, 210x1
Bench (comp): warmups, 92.5x5, 110x4, 130x3x2, 147.5x2, 150x2, 165x1, 170x1, 175x1, 147.5x2x2
Squat (comp): warmups, 127.5x5, 150x4x2, 172.5x3x4
Flyes, abs

Notes
Wee... sore legs to start with but went pretty nicely.  Bench felt good and so did the second round of squats.  Just over 1.5hrs all up.

Saturday 4th February 2017

Warmups
Bench (comp): warmups, 92.5x6, 110x6x2, 120x6x4
Sumo deadlifts: warmups, 100x4, 120x4, 140x3x2, 160x2x6
Pushdowns, landmines
Xtrainer: 200kcal

Notes
Feeling it from yesterday, but otherwise a nice mellow session.

Friday 3rd February 2017

Warmups
Squat (Comp): warmups, 115x5, 130x4, 160x3x2, 182.5x3x5
Board press: warmups, 105x5, 127.5x4, 150x3x2, 170x3x5
Squat (comp): 115x5, 137.5x5, 160x5x5
Flyes

Notes
Been away so got this session in at night.  Hard work as I was sore from walking up and down hills but went well.

Wednesday 1st February 2017

Warmups
Sumo deadlifts: warmups, 100x4, 120x4, 140x3x2, 160x3x5
Bench (comp): warmups, 92.5x6, 110x5, 130x4, 137.5x3x2, 147.5x2x3, 137.5x3x2, 130x4, 120x5, 110x6, 100x7, 92.5x8
Flyes, hammer curls

Notes
Fatigue has been accumulated.

Monday 30th January 2017

Warmups
Bench (comp): warmups, 92.5x5, 110x4, 130x3x2, 147.5x3x3, 150x3x2
Squat (comp): warmups, 115x5, 137.5x4, 160x3x2, 182.5x3x5
Banded bench: warmups, 80x5, 100x4, 120x3x4
Flyes

Notes
ouch...

Saturday 28th January 2017

Warmups

Board press: warmups, 105x5, 127.5x4, 150x3x2, 170x3x4, 175x3

Squat (comp): warmups, 115x5, 137.5x4, 160x3x2, 182.5x3x5

Bench (comp): warmups, 92.5x5, 110x5, 130x5x4

Notes

So deadlifts yesterday and then moving a pile of firewood [with my boy] that nearly killed me - sore back and knees...  finished that this morning and then went for my training.  Absolutely buggered.  Squats were harder than normal but still got the job done.

Friday 27th January 2017

Warmups
Bench (comp): warmups, 92.5x5, 110x4, 130x3x2, 147.5x3, 150x3x5
Sumo deadlifts: warmups, 100x4, 120x4, 140x3x2, 160x3x3, 170x2x3
Banded bench: warmups, 72.5x5, 90x5, 110x4, 115x4, 120x4x2
Flyes

Notes
Felt reasonable.  Deadlifts were slow.

Wednesday 25th January 2017

Warmups
Squat (comp): warmups, 115x5, 137.5x4, 160x3x2, 182.5x3x2, 195x2x2, 182.5x3x2
Bench (comp): warmups, 92.5x5, 110x4, 130x3x2, 147.5x3x2, 157.5x2, 160x2x3
Flyes
Squat (comp): warmups, 127.5x5, 150x4, 172.5x3x5
Abs

Notes
Done in under 1.5hrs including warmup.  I went into the morning thinking it was bench squat bench, which mentally is a bit easier, but then its squat bench squat :| Dead.

One year thoughts

Its been just over a year back at the gym, and wanted to capture a few items of thought.

PB list
Squat (comp): 230kg/507lb
Bench (comp): 185kg/408lb
Deadlift (conventional): 220kg/485lb
Deadlift (sumo): 200kg/440lb

Other movements
Board Press: 180x3
Rackpull: 220x1
Overhead press: 100x1

So, my thoughts.
Over the past year I have added back some muscle, gained some strength back.  So currently I am sitting around 94% of peak for squat, 86% for bench and 80% for conventional deadlift.  These peaks were all achieved around a similar bodyweight, or lighter, and around 35 years of age, plus or minus a year or two.  Now I am significantly older, theoretically a third of my way through the M1 class.

Bodyweight is higher than I like, but starting to get a handle on diet again.  I am often all or nothing with diet, where as I am trying to provide a bit of consistency and balance.  I often go all out, lower carbs, refeeds and all that, which I do not want.  For me, refeeds promote binging, and binging creates more issues for consistency.  When a single day can destroy a weeks effort, its getting a bit mad.  I also didnt like the swings of weight that come with it all, and the general gut issues of throwing down a ton of carb rich food in a single day.  I have been working on consistency, caloric control and recording the food consumed.  Keeping an overall plan, and linking that back to bodyweight changes.  Seems to be working, and with one day of the last 3 weeks I haven't been as focused on tracking, I still didn't binge, so that is a good thing.  I have also been adding in fish oil, creatine and a low dose multivitamin/mineral.

Strength has been improving, and I still have significant goals, but I need to be realistic somewhat.  I have benched 215 in the gym, and if I manage that sort of load in competition, I would be in the top 10 globally for my age/weight in the IPF.  For NZPF that would be local record territory.    That would be nice, but I have a long way to go and not many years to do.

Competing.  I want to compete this year, but I also have other requirements on my time, such as work, and potentially have two international trips early and mid year, which get in way of available competitions.  I will survive, and along with clear training approach, I will get stronger.

What do I want for the next year?  Consistency.  Consistent training, consistent eating, a more consistent bodyweight.  I need to improve my recovery, which likely means more stretching, maybe some active recovery sessions, and a more focused nutrition around training.  

Tuesday 24th January 2017

Treadmill warmup
Warmups
Sumo Deadlift from blocks: warmups, 100x3, 120x3, 140x3x2, 160x3x5
Bench (comp): warmups, 92.5x5, 110x5, 130x5x5
Seated GM, pushdowns, pulldown abs

Notes
Yesterday was feeling pretty beaten, a few niggles and stuff - felt better going into today, and everything was pretty comfortable.   Am planning to shift my training days back to the standard days for Sheiko aka Mon, Wed, Fri, Sat.  I feel this gives me a little bit more break, and puts deadlift after squats, rather than squats after deadlift.  Will take a few weeks to get there, as I have a few days away from home that get in the way.

Sunday 22nd January 2017

Treadmill
Warmups
Squats (comp): warmups, 115x5, 137.5x4, 160x3x2, 182.5x3x5
Board press: warmups, 107.5x5, 127.5x4, 150x3x2, 170x3x6
Squats (comp): warmups, 127.5x4, 150x4, 172.5x4x4
Flyes, back extensions

Notes
Ded.  Tired from yesterday already, and feeling beaten from this weeks work.

Saturday 21st January 2017

Warmups

Bench (comp): warmups, 92.5x6, 110x5, 130x4, 137.5x3x2, 147.5x2x2, 157.5x1x2, 147.5x2x2, 137.5x3x2, 130x4, 120x5, 110x6, 100x7, 92.5x8

Sumo deadlift (to knees): warmups, 100x4, 120x4, 140x3x2, 150x2x5

Leg curls, flyes

Notes

Bench didn't feel great today, but still went through everything without much concern. Deadlifts were fine, feeling better with sumo.  The first set were full deadlifts, cos I forgot what I was meant to be doing.

Thursday 19th January 2017

Warmups, and stuff
Bench (comp): warmups, 92.5x5, 110x4,130x3x2, 147.5x3x5
Squats (Comp): warmups, 115x5, 137.5x4, 160x3x2, 182.5x3x3, 195x2, 200x2, 205x2
Bench (dble mini band): warmups, 70x5, 90x4, 100x3, 105x3, 110x3x2
Flyes

Notes
Somebody had posted a video of Donnie Thompson warming up with a band around his shoulder for a good pec warmup.  I tried it.  I don't have a big wide band like Donnie, so tried it on a smaller one.  All I ended up with was a pec cramp on ones side and a sharp pain on the other side.  Made benching sucky.

Tuesday 17th January 2017

Treadmill
Warmups
Incline press: warmups, 60x3, 80x3,100x3, 117.5x3, 122.5x3, 80x5
Flyes
Sumo deadlift (to knees): warmups, 100x5, 120x5x2, 140x4x4
Pushdowns, pulldown abs, stbar ab twists.

Notes
Feeling beat, but a pretty cruisy enough.

Sunday 15th January 2017

Treadmill warmup
Warmups
Squats (Comp): warmups, 115x5, 137.5x4, 160x3x2, 182.5x3x5
Board press: warmups, 100x5, 120x4, 140x3x2, 160x3x2, 165x3, 170x3, 175x3, 180x3
Box squat: warmups, 125x6, 147.5x6, 160x6x4
Flyes, extensions

Notes
Hard work.  Power went out for the first squats, so fairly dark but also meant fans were not working, and warmish and humidish meant sweaty mcsweaterson.

Saturday 14th January 2017

Xtrainer warmups

Warmups

Bench (comp) warmups, 92.5x5, 110x4, 130x4x2, 137.5x3, 140x3, 147.5x2x3, 140x3x2, 130x4, 120x5, 110x6, 100x7, 92.5x8

Sumo deadlifts: warmups, 100x4, 120x4, 140x3x2, 160x2x6

GMs, flyes, abs

Walk warmdown

Notes

Good day really.  Nothing terribly hard, but fatigue means its not that much fun.

Thursday 12th January 2017

Warmups
Bench (comp): warmups, 92.5x5, 110x4, 130x3x2, 147.5x3x5
Squat (comp): warmups, 115x5, 137.5x4, 160x3x2, 182.5x2x5
Banded bench (double red): warmups, 60x5, 85x5, 100x5, 105x5x3, 107.5x5
Seated GM, flyes

Notes
Ok day.  Had garbage sleep and woke 2hrs early.  Picked up a niggle in the upper hammy/glute area walking about the second work sets of squats.  Didnt seem to impair the actual lift, but had to consciously not favour my opposite side.

Tuesday 10th January 2017

Warmups
Sumo Deadlifts to knee: warmups, 100x3, 120x3, 140x3x2, 150x3x4
Bench (comp): warmups, 92.5x6, 110x6, 120x6x5
Back raises, flyes and abs

Notes
Feeling beat.  But the motions, I went through them.

Sunday 8th January 2017

Warmups, treadmill

Squat (Comp): warmups, 125x5, 147.5x4, 172.5x3x2, 195x2x4

Board press (paused): warmups, 100x5, 120x4, 140x3x2, 160x2x6

Squat (comp): 115x5, 137.5x4, 160x3, 182.5x3x5

Flyes, leg curls

Notes

Loong hard session.  Still tired from yesterdays bout, but everything went ok, just fatigued.  Yaay for lollipops between exercises.  

Saturday 7th January 2017

Warmups
Deficit Sumo Deadlifts: warmups, 100x3x2, 120x3, 130x2x4
Bench (comp): warmups, 92.5x5, 110x4, 130x4x2, 137.5x3x2, 147.5x2x2, 157.5x1x3, 147.5x2x2, 137.5x3x2, 130x4x2, 120x5, 110x6, 100x7, 92.5x8
Pulldowns, abs, flyes

Notes
Adding some of the deadlift volume to the program.  Was pretty comfortable seeing as how off my back felt.  Bench was never ending.

Thursday 5th January 2017

Warmups
Bench (comp): warmups, 92.5x5, 110x4, 130x3x2, 147.5x3x5
Squat (comp): warmups, 115x5, 137.5x4, 160x3x2, 182.5x3x5
Band bench (comp): warmup, 92.5x5, 110x5, 127.5x4x2, 122.5x4, 120x4x2
Flyes

Notes
hard day, but good solid work in.  Overdid the load on the banded bench, keep thinking its ~15kg, but its 15 each band.. :|  Oh well, still got through it all.  Awaiting my new wrist wraps as mine are dead.

Tuesday 3rd January 2017

Xtrainer: 10mins
Incline press: warmups, 60x4, 90x4, 105x4, 112.5x4, 120x4, 125x4
Triceps
Abs
Xtrainer: 10mins

Notes
First session for the new year.  Training cycle starts on Thursday - looking like hard work.

Friday 30th December 2016

Xtrainer: 100kcal
Sumo pulls: warmups, 60x1x4, 100x1x2, 100x3, 140x1x2, 180x1, 200x1, 180x1, 140x3x2
Xtrainer: 100kcals

Wednesday 28th December 2016

Xtrainer: 200kcal
Pulldowns, rows, rear delt, bi's and tri's
Xtrainer: 100kcal