Squat: worked up to 105 x 11 or 12*
Leg press: 75 x 10, 95 x 10, 115 x 10
Bodyweight pull ups throughout session, various grips: 42 total
Sit ups: 40 total
Side bends: 92 total
*Think I need to start videoing my work sets to verify the reps.
Bench: worked up to 97.5 x 9*
Dumbbell row: 10 x 10, 20 x 10, 30 x 8, 34 x 12
Bodyweight dips: 10, 10, 16
Dumbbell curl: 14 x 10 (x 2)
Hammer curl: 14 x 10 (x 2)
*Or 10. Maybe.
Managed to drop the bar on my face today after my first bench work set. Kind of. Somehow missed the J-hook on the right. Right half of bar hits my cheek (not that hard, my wrist bent back helpfully to slow bar down). Not using collars so all the plates on the right fall off too. I’m embarrassed but strangely unhurt. Also, nobody else seems to have seen. I was wrong: a few minutes later a trainer sidles up to me and asks that I use the collars. Which I do.
Deadlift: worked up to 140 x 7
Barbell shrug: 60 x 10, 100 x 10, 140 x 10*, 160 x 11.5*
Seated hamstring curl: 37.5 x 10 (x 3)
Dumbbell calf raise: 30 x 9 (x 4)
*Used straps.
Press: worked up to 65 x 6 (maybe 7, lost count)
Bodyweight chins: 50 total, throughout session
Lying triceps extension: EZ bar + 15 kg x 10 (x 3)
Developing a nasty habit of instantly forgetting how many reps I manage on my work sets. Getting the hang of lying triceps extensions now.
Squat: worked up to 100 x 12
Leg press: 45 x 10, 75 x 10, 95 x 11
Bodyweight pull ups throughout session, various grips: 26 total
Sit ups: 36 total
Side bends: 90 total
Bench: worked up to 92.5 x 12
Dumbbell row: 10 x 10, 20 x 10, 30 x 8, 34 x 11*
Bodyweight dips: 10, 10, 14
Dumbbell curl: 14 x 9 (x 2)
Hammer curl: 14 x 9 (x 2)
*I perform my dumbbell rows quite high up the body, to put more emphasis on the upper back musculature. This also limits the training poundage a little.
Deadlift: worked up to 132.5 x 8
Barbell shrug: 60 x 10, 100 x 10, 140 x 10*, 160 x 9*
Seated hamstring curl: 35 x 10 (x 3)
Dumbbell calf raise: 30 x 8 (x 4)
*Used straps.
Press: worked up to 60 x 7
Bodyweight chins: 45 total, throughout session
Lying triceps extension: EZ bar + 10 kg x 11, + 15 x 10, 10
Nothing more to report.
Squat: worked up to 95 x 14*
Leg press: 45 x 10, 75 x 10, 95 x 10
Bodyweight pull ups throughout session, various grips: 38 total
Sit ups: 35 total
Side bends: 88 total
*I think, lost count slightly.
Bench: worked up to 87.5 x 10
Dumbbell row: 10 x 10, 20 x 10, 30 x 8, 34 x 8
Bodyweight dips: 10, 10, 12
Dumbbell curl: 14 x 8 (x 2)
Hammer curl: 14 x 8 (x 2)
Barbell Training 