Saturday 30th October 2021

Warmups

Bench: warmups, 120x1, 125x1, 90x5x3

Closegrip pulldown: warmups, 30x12, 50x12x4

Overhead pin press: 20x8, 30x8, 40x8, 47.5x8

Rope pushdowns: 10x12, 30x12, 40x12x2

Curly bar curls: warmup, 30x8, 40x8, 50x2, 40x6

Reverse curls: 40x8x3

Single arm pushdowns: 10x12x3 each arm, 10x12x2 left.

Notes

Working session.  Still having issues with the left hand side, like I have had a stroke.  But working is good.  Gonna have big guns either way.  

Thursday 28th October 2021

Warmups

Side lunges: BWx12x5

Sumo deadlifts: warmups, 190x1

RDL: 100x8x2

Stepups: 10x8, 20x8x3, 20x12

Leg extensions: warmups, 30x30, 40x30x3, 40x20

Notes

Took longer than expected, so will have to get up earlier, not by a lot however, another 5-10mins would have done it (being faster would have well).  Extensions are a great finisher.  Haven't done them for a few years.  

Wednesday 27th October 2021

Walk

Side raises: 5x20x4

Curls: 20x12, 30x12x3

Lying extensions: 30x12x4

Tuesday 26th October 2021

Rower: 5mins light

Warmups

Incline med grip feet up: warmups, 100x1, 70x8, 75x8, 80x8x2

T-bar row: warmups, 35x12, 45x12, 55x12x2

Pushup: 15, 15, 15

Chins (negatives): 3, 3, 3

Notes

Bleh.  Tricep still is not functioning, or firing, but feeling a little better.  Have lost size on the left because of it.  It will come back, just time and effort really.  Humidity making life sweaty.   Eccentric chins are because of fatness but aiming for 5 seconds.

Monday 25th October 2021

Warmups

Adductor squeeze: 1minx5

Highbar squat: warmups, 180x1, 100x12x2

Standing leg curl: 15x12x2, 17.5x12x2, 15x12 (each leg)

Banded hamstring curls: P+Bx30x4

Gripper messing around

Notes

First real session of bbr work.  Dieting as much as I can, lifting heavy.  Don't know where this will end up, but doing a combination is a good start.   So a heavy movement, some work, then some more work.  Seems reasonable.   

Saturday 16th October 2021

I had done a squat and a bench this week.  Nothing exciting

Adductor squeezes: 1minx12

Frog stretch

Sumo deadlifts: warmups, 140x1, 180x1, 200x1

Stepups: BWx8, 20x8x3

Sissy squats: 2Ox12x2

Notes

Felt good, so moved some weight.  Did the stretching before hand to help open my thighs up.  Seemed to be doing it.  And weight moved nicely.  Also ordered a curl bar, and a new adjustable bench.  Just waiting for these to come in.  

Thursday 7th October 2021

Warmups

Med grip larson bench press: warmups, 100x1, 70x12x4

Single arm pulldown: warmuos, 35x12x4

Banded curls, some tricep stuff.

Notes

Shoulder was ok, tricep thing was 'there' but the workout gave me a bit of grief the following day.  But, no painkillers overnight so not bad.  

Tuesday 5th October 2021

Warmups

Sumo deadlifts: warmups 150x2

Stepups: BWx12, +10x12, +20x12x2

Sissy squats: -bandsx12x3

Notes

Good session.  Shoulder felt reasonable.  

Monday 4th October 2021

Warmups

Foam press: warmups, 70x12x4

Single arm pulldowns: 30x12x4

Yup

Sunday 3rd October 2021

Walking warmup

Adductor squeeze: 1minx5

Stretch ankle

Highbar squat: warmups, 140x2

Standing leg curl: 20x15, 25x15, 30x15, 31.25x15 drop 20x30

Banded leg curl: P+Bx three sets to burn not quite failure

Copenhagen move: 12x5

Another walk

Notes

Should was a little eh overnight.  Also got my second dose of the Pfizer yesterday, so hoping I don't get the same side effects, but it is what it is.  This was good.  One of those enjoyable sessions.  Adductor felt a little off during the heavier reps of highbar, but the double was perfectly fine.  Just gotta get back into the normal range of adductor work really.  Happy enough for the work.  Liking the standing leg curls.

Friday 1st October 2021

Warmups

Foam press: warmups, 60x12x4

Single arm pulldown: 30x12x4 (each arm)

Notes

Nice.