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.