Press: worked up to 67.5 x 5, then 40 x 8
Pull ups throughout session: bodyweight x 9, bodyweight + 15 kg x 25 or 30 (lost count)
Dumbbell shoulder press: 17.5 kg x 10 (x 3)
Seated calf machine: 30 reps with 100 kg plates added, 20 with 150 kg, 20 with 200 kg
Not much in the tank this morning. Was tough to just get the target reps. Could be because I moved a load of weight plates around at home, to put them in storage, yesterday.
Squat: worked up to 80 x 5
Leg press machine: 115 x 5, 135 x 5, 150 x 10
Bodyweight chins throughout session: 45 total
Face pulls: 100 reps
Side bends: 30 each side with 5 kg in each hand
Sit ups: 7, 7, 7 with 5 kg plate behind head
Seated calf machine: 30 reps with 100 kg plates added, 20 with 150 kg, 17 with 200 kg
Bench: worked up to 72.5 x 5
…then 60 x 7, 60 x 7 wide grip, 60 x 7 close grip
Dumbbell row: 15 x 10, 25 x 8, 37.5 x 8 (x 5)
Bodyweight dips: 11
Incline dumbbell press: 18 kg x 9 (x 2)
Dumbbell flies: 5 kg x 10 (x 2)
Dumbbell curl: 16 kg x 12
Hammer curl: 16 kg x 12
Deadlift: worked up to 100 x 5
Barbell shrug: 100 x 10, 90 x 20, 80 x 30, 70 x 25, 60 x 25
Barbell row: 60 x 7 (x 3)
Romanian deadlift: 55 x 5 (x 3)
60 yard hill sprints x 3
Have reintroduced hill sprints. Plan to take it easy and not try to max out all the time.
Press: worked up to 47.5 x 5
Pull ups throughout session: bodyweight x 9, bodyweight + 15 kg x 31
Dumbbell shoulder press: 17.5 kg x 9 (x 3)
Seated calf machine: 30 reps with 100 kg plates added, 20 with 150 kg, 22 with 180 kg
Squat: worked up to 127.5 x 4*
Leg press machine: 115 x 5, 135 x 5, 150 x 9
Bodyweight chins throughout session: 30 total
Face pulls: 105 reps
Side bends: 25 each side with 5 kg in each hand
Sit ups: 6, 6, 6 with 5 kg plate behind head
Seated calf machine: 30 reps with 100 kg plates added, 24 with 165 kg
*Default rep record.
This was not an awesome session. Not had an awesome squat session for a while. I still need to arrive at the gym earlier, and actually warm up properly. I also need sort my grip on the bar, to try to minimise the tendonitis I get.
I might also add a back-off set, or two, after my 5/3/1 sets. I am still progressing, gradually. Still putting the work in.
Bench: worked up to 115 x 7*
…then 60 x 6, 60 x 6 wide grip, 60 x 6 close grip
Dumbbell row: 15 x 10, 25 x 8, 35 x 10 (x 5)
Bodyweight dips: 10
Incline dumbbell press: 18 kg x 8 (x 2)
Dumbbell flies: 5 kg x 10 (x 2)
Dumbbell curl: 16 kg x 10
Hammer curl: 16 kg x 10
*Default rep record.
Deadlift: worked up to 157.5 x 5*
Romanian deadlift: 52.5 x 5 (x 3)
Barbell shrug: worked up to 170 x 12
Barbell row: 60 x 6 (x 3)
Face pulls: 100 reps
*Default rep record.
Feeling like I have come out the other side and successfully fought off the cold. Also good that I did not have to take time off training.
Press: worked up to 72.5 x 4*, then 40 x 9
Pull ups throughout session: bodyweight x 9, bodyweight + 15 kg x 26
Dumbbell shoulder press: 17.5 kg x 8 (x 3)
Seated calf machine: 30 reps with 100 kg plates added, 20 with 150 kg, 20 with 180 kg
*Rep record.
Squat: worked up to 120 x 6
Bodyweight chins throughout session: 24 total
Bare minimum today, as not feeling fantastic.
Barbell Training 