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...