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.