Monday 25th February 2019

Warmups
Bench: warmups, 157.5x6x4
Warmups
Squats: warmups, 177.5x3x5
Chins: BWx5x5
Close grip bench: warmups, 140x5, 145x5, 150x5, 155x5x2 @9

Notes

Back to the morning, but interrupted because I had to pick up the daughter from work.  OK, but not great.  Left wrist is sore from Saturdays work, never had that before.  Could feel the adductor on the four set of squat, but never more than just that.  

Saturday 23rd February 2019

Warmups
Bench: warmups, 177.5x4x3, 182.5x4
Warmups
Paused deadlift: warmups, 175x3x3
Rows: warmups, 135x5, 142.5x5, 145x5
Glute thrust: 70x5, 110x5, 130x5
Closegrip bench: warmups, 165x3, 170x3, 175x3

Notes
A good session.  Pushed a little with bench, and it was ok, but not used to that sorta load on the new gear so it was a little wobblier than it should have been.  All good though.

Friday 22nd February 2019

Warmups
Squat: warmups, 160x7x4
Overhead press: warmup, suck x suck x suck.
Chins: BW-red band x8x3

Notes
Suck.  Fatigued to shit from Wednesday.  Plus 85% humidity or higher in the garage.  Eh.. suck.  Gotta figure out an alternative for overhead press.  I cannot get it working for me.  Seated I am fine with, but standing is limited by my lower back/long torso giving me shit levers.  Losing balance overhead as well.  Sorta helped by doing overhead pin press, but still really weak compared to my bench.

Wednesday 20th February 2019

Warmups
Bench: warmups, 170x5x5
Warmups
Deadlifts: warmups, 195x4x2, 207.5x4, 215x4
Rows: warmups, 120x6, 127.5x6, 132.5x6 @8

Notes
Weee.  Tired from Mondays bench still, so it was work today.  Then deadlifts I pushed up a bit far, but did some good work.  But oh well, gotta push stuff occasionally.

Monday 18th February 2019

Warmups
Bench: warmups, 165x7x4
Warmups
Squat: warmups, 167.5x5x5
Chins: bwx8, bwx6x2
Closegrips, warmups, 137.5x6, 145x6, 150x6 @8

Notes
Hard day.  Was moderately warm, but the weights went well.  Bench got fatiguing and pumped in the end, but happy to go for repeat sets at that weight.  The most I have done for 7 before was 170, and it was for one set.  Squat is eh at the moment.  Feeling like I am going deep but videos do not really show that level of depth.  Will work on this.  Weights are not good for squat, at least not yet.  Good to have some endurance though, as the fifth set was broadly better than the first.

Saturday 16th February 2019

Warmups
Bench: warmups, 175x4x4
Closegrips: warmups, 165x3, 170x3, 172.5x3 @9.5

Notes
Well...  might have to reconsider doing the single thing all week, as those days off are nice for recovery.  Tired, sore, fatigued.

Friday 15th February 2019

Walk
Warmups
Squats: warmups, 155x7x4
Paused deadlifts: warmups, 170x3x3
Rows: warmups, 127.5x5, 130x5, 135x5, 140x5x2

Notes
tired after a long week, started lifting around 7ish and by the time it finished (wifey had done hers) was closer to 9.  Need a sleep and a beer.  Protein pancakes with sugar free syrup for dinner...

Thursday 14th February 2019

Warmups
Bench: warmups, 167.5x5x5
Overhead press: warmups, 60x8, 65x8, 67.5x8 (messed up into two as I held my breath too long)
Chins: bwx5x4, bwx6

Notes
Shithouse day.  Slow and steady through the bench. First time overhead after benching, this cycle, which was draining.  Eat, sleep, rinse, repeat.

Wednesday 13th February 2019

Warmups
Deadlifts: 190x4x3, 200x4
Rows: 117.5x6, 120x6, 125x6, 127.5x6 @8
Glute bridge: 70x8x3

Notes
Good day, running late though.  Deadlifts were feeling strong so pushed it up, and even that felt good.  I might run out of weights earlier than I thought...  it might be that my weights are lighter than the old gyms, but then last week felt really good too.

Tuesday 12th February 2019

Warmups
Bench: warmups, 160x7x4
rest
Closegrip bench: warmups, 137.5x6, 142.5x6, 145x6, 147.5x6 @9

Notes
Warmish, but solid session.  Longer rests than normal to allow any tricep fatigue to dissipate.  Thats the main limiting factor on higher rep sets, triceps endurance.  Felt strong really.

Monday 11th February 2019

Walk
Warmups
Squat: warmups, 165x5x5
Chins: bwx5x4, bwx6

Notes
First night time session and it was 28deg/83F which is hot for here, so didn't really appreciate it, at least the direct sunlight going into the garage.  But work was done, and wasn't too bad considering distractions.  Chins felt strong, will increase the reps next time through.  Was trying to cook dinner while out squatting, but the oven decided it no longer needed to work.  Stupid thing.

Saturday 9th February 2019

Warmups
Bench: warmups, 170x4x4
Warmups
Paused deadlifts: warmups, 165x3x3
Rows: warmups, 125x5x3, 130x5, 135x5 @9
Closegrip bench: warmups, 160x3, 167.5x3, 172.5x3 @9

Notes
Second day at home.  Ok day.  Gonna take some time to get used to being in the different setup.

Friday 8th February 2019

Walk
Warmups
Squats: warmups, 152.5x7x4
Overhead press: messing around, 60x8x2, 67.5x8
Chins: BWx5x5
Glute thrusts/bridge: 60x6x4
Walk

Note
First session on my home gym setup.  It is not quite finished, but it is a fully functional battle station.  Overheads were done seated, but ended up standing.  Will likely progress to doing them outside of the rack, as when inside it whacks the plate on the upper support.  Glute thrusts were done off the bench for the first set, which then slid across the garage and dropped me on my ass.  The remaining sets were done as a glute bridge, which actually felt better than the thruster.

I started training in gyms 30 years ago.  Most of this time I have spent squatting into a mirror, and squatting against a cable machine is a little change of pace.  Will take some time to get use to just using my internal ques, rather than using some visual. 

Wednesday 6th February 2019

Warmups
Bench: warmups, 165x5x5
Warmups
Deadlifts: warmups, 187.5x4x4
Rows: warmups, 115x6, 120x6, 122.5x6x2
Treadmill: 11mins
Stretch

Notes
Waitangi day today, which is a public holiday, so the gym is only open certain hours.  Today is also the type of day that makes me happy that I am getting my home gym set up.  Idiots everywhere.  Far too many instagram folks videoing their lifting.   Weights went well, could feel the fatigue sneaking in from the benches, but the deadlifts were pretty good.  Was pretty much toasted by the rows though. 

Monday 4th February 2019

Warmups
Bench: warmups, 155x7x4
Warmups
Squat: warmups, 160x5x5
Closegrip bench: warmups, 137.5x6, 142.5x6, 145x6, 140x6 @8
Rows: warmups, four sets to 98.5x6 @8

Notes
Eh, tired, didn't sleep well.  Felt slow and awful.  Bench was ok, but only paused the first few reps of each set.  Squat felt ok, but on my second set I got my little adductor twinge.  Not bad, but I could feel it.  I also had my knee sleeves on, and I believe I squatted a tad wider than I had been.  Warmups were good, everything felt ok, but yeah.  Finished my sets with the narrower normal stance, and it was all ok.  Could feel it at depth, but didn't impact on anything.  Roller, stretch, rinse, repeat. 

Saturday 2nd February 2019

Warmups
Bench: warmups, 165x4x4
Paused deadlifts; warmups, 160x3x3
Rows: warmups, 110x5, 117.5x5, 120x5, 125x5, 130x5 @9
Closegrip bench: warmups, 157.5x3, 162.5x3, 167.5x3 @8
Walk outside: ~20min

Notes
OK day.  Paused sumos are fine, paused conventional sucks.  But worked through it to get the groove down.  Should have gone a little heavier with the closegrips but otherwise, pretty good.  Much cooler today than yesterday.  But then yesterday I ordered a bunch of bumpers for my home setup.  Getting closer!

Friday 1st February 2019

Warmups
Squats: warmups, 145x7x4
Overhead press: warmups, 72.5x8, 80x8x2 @9
Glute thrusts: multiple sets to 50x10x2
Chest supported rows: four working sets to 110x10 @8
Treadmill: 10mins

Notes
Eh... humid night with a garbage sleep.  Still moderately humid at the gym but has settled down to 70% now.   Squats felt ok, but tiring :) and overheads ran out of tricep endurance.  Ehh... back on the program now my visitors have gone.