Tuesday 29th March 2022

Warmups

Squat: warmups, 110x8, 120x8, 130x8

Stepups: BWx12, 10x12x2

Leg extensions: a bunch until it burnt

Notes

Feeling tired, one more week before a break.

Monday 28th March 2022

Warmups

Feetup bench: warmups, 90x8x4

Incline (#1): warmups, 70x12x3

Pushdowns: warmup, 30x12, 31.25x12x2, 33.75x12

Side raises: 10x20x3

Notes

Wee, felt like garbage, muscle pain and all this morning, but everything was great during the session.  Gonna be sore. 

Sunday 27th March 2022

 Rower: 30mins/4.6km

Saturday 26th March 2022

Warmups
Bench: warmups, 132.5x1, 107.5x4x4

2board: warmups, 100x3, 130x3, 140x3

Chins: BWx4x4

Overhead press: 30x8, 40x8, 45x8

Tbar row: warmups, 45x8, 55x8x2

Pushup plus

Overhead tricep:30x12x3

Notes

Tiring day, moved ok for most things except the single.  

Friday 25th March 2022

Rower: 30mins 4.2km

Thursday 24th March 2022

Warmups

SLDL: warmups, 100x8, 120x8, 140x8, 150x8

Leg curls: 15x20, 25x20, 35x12x4, then final set drop 25z12, 15x12

Notes

Weee.  SLDL is always hard but went ok.  

Wednesday 23rd March 2022

Pulldowns: warmups, 50x12x4

Rows: 50x12x4

Single arm tricep pushdown: 10x12, 12.5x12, 15x12x2

Notes

Quick session.

Tuesday 22nd March 2022

Warmups

Highbar squats: warmups, 100x8, 110x8, 120x8, 125x8

Stepups: BWx12, +12x12x2

Leg extensions: warmups, 35x20, 45x20, 45x15, 45x12, 45x8 drop 30x12

Notes

Wasn't really feeling up to it today, but it flowed ok.  

Monday 21st March 2022

Warmups

Bench (feetup): warmups, 85x8x4

Incline: warmup, 65x12x3

Side raises: 10x18x3, 10x14

Pushdowns: warmups, 30x12x2, 35x12x2

Pushup+

Notes

Left hand side is still garbage.  Just chugging away at it.  

Saturday 19th March 2022

Warmups

Bench: warmups, 130x1, 104.5x4x3

Chins: BWx3x5

Shoulder press; warmups, 30x8, 35x8, 40x8

Tbar row: warmups, something x8x4

Single arm pushdowns: up to 25x12

Single arm band thing db press

Friday 18th March 2022

Warmups

SLDL (bottom rack): 90x8, 110x8, 120x8, 130x8

Leg curls: warmups, BFR: 25x20x4, 15x24

Notes

Nice session, back felt ok but upper back felt it afterwards.

Wednesday 16th March 2022

Warmups

Highbar squats: warmups, 80x8, 90x8, 100x8

Stepups: BWx12x2

Leg extensions: lots

Notes

Fun enough day.

Monday 14th March 2022

Warmups

Band work, Pushup+

Feet up bench: warmups, 80x8x4

Incline bench: warmups, 60x12x3

Side raises: warmup, 10x12x4

Pushdowns: warmup, 30x12x3, 31.25x12

Notes

Been a couple of weeks off.  I was meant to have one but life substantially got in the way, so two it was.  Ok.  First Bbr style session, chest shoulders and tris.  Left side still stupid, but nice little pump.