Calculated 120kg 1RM and 108kg Training Max.
Well done!
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Week6/52 29th September
Chest and triceps the part of the holy trinity of training to our lord farther ‘the bro’
- Bench 531 1 rep week (2m rest)
Warm ups sets
77kg x 5
87kg x 3
97kg x 7 wanted more here but the 7th rep bar speed was slow, the 8th wouldn’t have been pretty (and I hate grinding reps on bench).
In my head I wanted 10 but that’s not a sensible number this week, slow and steady and all that!
Happier with my form today though, got a guy to watch me and critique. His main comments were my head is leaning to the side (which is why I feel crooked) and my right arm is higher than my left just on lift off. So things to work on.
-
Incline press (1.3m rest)
28kg DBs
X 10
X 10
X 10
X 9 -
Fly SS with Pushdowns (1.2m rest)
54kg
X 13
X 14
X 14
X 14 -
Pushdowns single arm
60kg
X 13
X 13
X 12 -
Push-ups SS with to taps (1.15m rest)
X 15
X 11
X 10
Push-ups felt really hard today!
-
Toe taps physio exercise
3 sets -
Oh tricep extension drop set
1 set great pump after this!
Off to work now, I’ve got a litre of (lactose free) milk for breakfast today and forgot to prep properly last night.
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Don’t normally post photos and this isn’t a great one but here’s how I’m looking right now. Should of tensed more 
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Shoulders are looking awesome!
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Cheers man
Arms definitely my weak point. Hopefully increasing my pull ups and bench will improve these….or maybe I’m stupid for not running a proper arm day for an extended period!
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You’re not stupid, it’s whatever you like to do, but I do think the most arms gains come from treating them like a priority
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I often go through almost 2 cartons of that stuff a day. Shits expensive man! The way I see it if I wasn’t going to the gym I’d probably still be buying at least one beer each evening so it’s a very worthy trade-off.
Which one do you get? The Arla one just keeps going up in price. £2 in local Waitrose at the moment after being £1.35 a couple years ago! I get the M&S Whole Milk for £1.50 and wish I lived closer to an Aldi or Lidl.
I go to aldi and buy a shed load at a time as they last for months. They arnt expensive there at all compared to other sources of protein.
Is it Whole Milk? A friend says he gets them for around £1.00 from there but only ever sees semi-skimmed.
Looks like I need to travel, bulk buy, and have a dedicated fridge shelf for milk!
It’s semi skimmed. My bottom shelf on my big fridge is just milk and meat. It’s my shelf, the family don’t touch it 
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…
Week 6/52 30th September
Back like a barn door!
- Chins palms facing (2m rest)
Kneeling lat pull warm up 3 sets
Chins
X 6
X 6
X 6
These all felt super hard this morning. Lats ached from benching yesterday.
-
Single arm lat pull down (1.15m rest)
28kg
X 11
X 11
X 11
X 11 -
Cable row (1.2m rest)
63kg
X 13
X 13
X 12 -
Facepull (1.15m rest) ss with toe taps
30kg
X 23
X 23
X 23 -
Toe taps physio
3 sets -
Back raises (superman’s) ss with
3 sets -
SL deadlifts
3 sets
I’m actually looking forward to a dead load week. Thinking I’ll do main lift 1 accessory lift and then some arms.
Either way I’m really happy with my progress over the last 6 weeks!
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Good work dude! I’m going to do chest-supported rows for the first time today and incline bench/chins tomorrow so I’m fully expecting my tomorrow to be similarly difficult. I poorly designed my back work in my program which I’ll fix next week.
Congrats on your progress.
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Cheers dude. Do you log on here?
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I did my first level 2 rugby coaching day today and it really made me realise that I don’t think I’ll ever be able to play rugby again.
We did a few tackling drills and I had so much pain. It was all inside my abdomen and groin (where my surgery was) and I literally had to take myself off to the side for 5 minutes to recover.
I enjoyed it but my body is in bits. I’m 100% not recovered from my surgery. It’s hard to admit that but I’m not.
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That sucks man. I don’t have any great advice for you. Once I finally admitted my army career was over, I had to completely switch goals and let go of any previous “PRs” to make myself train anymore.
I will say: maybe it’s not over forever. You said yourself that you’re not recovered from surgery. That’s an ongoing process. There’s every chance that you do recover, still have a fire, and still get back to playing.
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Week 7/52 3rd September
Decided against a deload this week as I’m away in 4 weeks for a week so will naturally have a whole week off. Not sure if this is wise or not but it gives me another 3 week block.
So shoulders and biceps
-
Seated BB press 531 5 rep week (2m rest)
Warm ups sets
25kg x 5
27kg x 5
32kg x 18 Jesus that took some concentration! -
Ez BB curls SS with lat raises
15kg x 8
20kg x 8
25kg x 8
30kg x 12 -
Lat raises
8kg DBs x 8
10kg DBs x 8
12kg DBs x 8
14kg DBs x 5 -
Hammer curls ss with shrugs (1.20m rest)
12kg DBs
X 12
X 12
X 12 -
Shrugs 2 proper seconds hold
20kg DBs
X 17
X 17
X 17 -
Rear delt flys (1.15m rest)
33kg
X 26
X 26
X 28 -
Cable curl drop set
2 massive sets getting around 55 reps on each set. Seems feeling massive the now!!! -
Toe taps
3 sets
I’ve had a right mare today! Run out of eggs, egg whites and protein powder and my butcher delivery isn’t until tomorrow! Might have to get some expensive stuff when I leave the gym now. Very poor admin by me!
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Donut day!
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Week 7/52 4th October
Legs!!
-
Squat 531 5 rep week (2m rest)
Warm up sets
65kg x 5
75kg x 5
85kg x 12 I really wanted 12 and pushed for it to be honest. -
BSS (fyi I still hate these but they don’t hurt as much)
12kg db x 10
14kg x 10
16kg x 10
18kg x 10 -
Leg extensions (1.15m rest)
20kg each side x 10
25kg x 10
30kg x 10
35kg x 10 -
Kneeling ham curl (1.15m rest)
35kg each side x 10
40kg x 10
45kg x 10
50kg x 10 -
Single Leg Deadlifts
3 sets of 8 reps -
seated calf raises (1.15m rest)
20kg
5 sets of 14 reps -
Toe Taps physio
3 sets
Happy with my rep PR again, but got to be carful not to push too hard too soon on legs.
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