Saturday 29th September 2018

Xtrainer: 15mins, 200kcal
Warmups
Floor press: warmups, 110x6, 132.5x6, 142.5x6x3, 157.5x6, 170x6
Pin press (paused): just testing to see how it feels, up to 170x1
Dips
Treadmill: 11mins
Pulldowns, hammer curls, db extensions

Notes
Ok day really.  Could feel the triceps running out of steam by the end of the floor presses, but I think thats the best I have ever done on that exercise.  Pin press was just prepping for next cycle.  Otherwise just work.

Friday 28th September 2018

Warmups
Board press: warmups, 125x5, 150x4, 175x3x2, 200x2, 190x3x5, 192.5x3
Sumo deadlifts: 60x1x3, 100x1x3, 140x1x2, 180x1x2, 200x1, 210x1, 220x1, 140x3, 100x3
Flyes

Notes
Stupid board press felt harder than it should have, but its a little guess work to figure out the loading, so a bit of flex is ok.

Wednesday 26th September 2018

Warmups
Bench: warmups, 105x8, 115x7, 125x6, 137.5x5, 147.5x4, 160x3x2, 170x2x2, 180x1, 185x1, 175x2x2, 165x3x2, 152.5x4, 142.5x6, 132.5x8, 120x10, 110x12
Pulldowns, flyes, rear delts
Treadmill: 6mins

Notes
Weee, felt ok really.  Even upping the load on the way back down was good.  Tiring tho, and gonna be sore. 

Monday 24th September 2018

Treadmill: 10mins
Warmups
Bench: warmups, 105x5, 125x4, 147.5x3x2, 170x3x6
Squats: warmups, 100x5, 130x5, 160x5, 170x5
Incline flyes, leg curls

Notes
Felt a bit rough to start with but smoothed out in the end of the sets.  Squats ok, not great. 

Friday 21st September 2018

Warmups
Board press: warmups, 120x5, 145x4, 170x3, 182.5x3x3, 185x3, 187.5x3
Flyes, rear delt, side raises
Sumo deadlift: 60x1x3, 100x1x2, 140x1x2, 180x1x2, 200x1
Rdl: 100x8x2
Treadmill: 6mins

Notes
Ok for a lower spec day.  Sumo was largely just technique work to see if I could improve things.  Was good in the end.

Wednesday 19th September 2018

Treadmill: 14mins
Warmups
Bench: warmups, 105x5, 127.5x4, 147.5x3x2, 170x2x3, 160x3x2, 147.5x4, 127.5x6, 105x8
Squats: warmups, 100x8, 140x8, 160x6
Leg curls, stepups
Treadmill: 6mins

Notes
Dropped the load by 5kg, was better.  I also wasn't as fatigued today compared to Monday.  It all should balance up in time for next week, when I hit the higher volume again.

Monday 17th September 2018

Warmups
Bench: warmups, 110x5, 132.5x4, 152.5x3x2, 175x3, 175x1
Db row
Banded bench: warmups, 95x5, 117.5x4, 140x4x2, 140x3
Flyes, pulldowns
Treadmill: 20mins

Notes
Still sore from Saturday.  Fatigued rapidly, and felt like garbage.  No chance of any of this happening.  Likely picked too great of a weight for my 80% mark, will drop back and just let things build up over the next few weeks. 

Saturday 15th September 2018

Treadmill: 7mins
Warmups
Board bench: warmups, 127.5x5, 152.5x4, 177.5x3x2, 202.5x3x5
Db rows: 40x8, 44x8x4
Banded bench: warmups, 95x5, 117.5x4, 140x3x5
Pulldowns, flyes, abs, bicep/tricep

Notes
Day late due to traveling for work.  Hurts.  Hands, chest and shoulders.  Better with the weight than Monday,  but not great.

Wednesday 12th September 2018

Warmups
Bench: warmups, 110x6, 132.5x5, 152.5x4x2, 165x3x2, 175x2x2, 165x3x2, 152.5x4, 142.5x6, 132.5x8, 110x10
Leg curls, leg extensions, flyes, side raises
Treadmill: 6mins

Notes
Sore and tired but got it done.

Monday 10th September 2018

Warmups
Board press: warmups, 122.5x5, 152.5x4, 177.5x3x2, 200x3, 190x3x2, 192.5x3
Squats: warmups, 140x8, 150x8
Flyes: 50reps
Treadmill: 10mins
Leg curls: weight x20x4
Single leg stepups: bw x10x4

Notes
Ok start to the program.  Load was ok but not used to it so went a bit wobbly.  Squats good and haven’t done step up in years so that felt good.

Friday 7th September 2018

Treadmill: 10mins
Leg curls, RDL: up to 200x6
Leg press, seated leg curls, db press, flyes, rear delts, side raise, bicep and tricep

Wednesday 5th September 2018

Treadmill: 10mins
Rows: up to 100x8
Bench, Pulldowns, Shrugs, Leg curls, side raise, rear delt, bicep, tricep

Monday 3rd September 2018

Treadmill: 10mins
Squats: warmups, 100x8, 140x8x2
Leg curls, leg extensions, pulldowns, side raises, rows, rear delts, curls, pushdowns

Notes
Squats felt ok considering my lower back is still toast from Saturday.  Breathing like a fat elephant tho. 

Saturday 1st September 2018

Treadmill: 10mins
Leg curls, RDL from rack: warmups, 100x8, 140x8, 180x8, 210x5
Leg press, leg curls, flyes, side raise, rear delts, hammer curls, lying db curls

Notes
Toasted

Thursday 30th August 2018

Treadmill
Pendlay rows: warmups, 80x8, 90x8, 100x8x2
Pulldowns, leg curls, db press, side raises, rear delts, bicep, triceps

Notes
Ok day.