Day 6, Week 2, Cycle 1
Deadlift- 135kg x 9
Military press- 65kg x 7
DB extension- 12.5kg x 10
Deadlifts felt good and I was pretty happy with them but wish I had of gone for 10 now, looking forward to putting 3 plates on each side next week though.
Military press stayed the same as last week but didnt expect much anyway as my shoulders were aching already.
Overall a good workout.
Day 1, Week 3, Cycle 1
Barbell rows- 77.5kg x 14
Bench press- 100kg x 15
Was supposed to do some biceps today but had to rush to work.
Bench felt pretty bad all the way through the warm up sets and then I ended up having a great work set which was strange. Am looking forward to more strength gains on my bench and am aiming to be able to get 5 reps with 130kg by the end of this cycle.
Day 2, Week 3, Cycle 1
Speed skaters- 12kg x 14
Seated shoulder press- 65kg x 14
Tricep pushdowns- 42.5 x 12
Day 3, Week 3, Cycle 1
DB Incline press- 42.5kg x 9
Lat pulldowns- 55kg x 11
Barbell curls- 35kg x 10
Day 4, Week 3, Cycle 1
Squats- 102.5kg x 8
Rear delt raises- 17.5kg x 9
Lying tricep extensions- 52.5kg x 8
Feeling quite run down today which is probably partly due to the program which is good in a weird way. Looking forward to my rest day already 
Day 5, Week 3, Cycle 1
Seated rows- 70kg x 10
Bench press- 117.5 x 7
Hammer curls- 20kg x 7
Wasn’t feeling too good coming up to this workout but got into it as much as possible. Quite pleased with the bench as it sets me up nicely to be repping out with over 120kg for my deload/strength phase over the next 3 weeks and hopefully will be able to hit my goal of 130kg for 5 by the end of it.
Day 6, Week 3, Cycle 1
Deadlift- 140kg x 8
Military press- 65kg x 6
Deadlifts felt hard but was good to get the reps even though I was feeling drained. All my lifts should start making some good progress over the next few weeks.
Day 1, Week 4, Cycle 1
Barbell rows- 80kg x 12
Bench press- 110kg x 10
DB preacher curl- 15kg x 10
Day 2, Week 4, Cycle 1
Skater squats- 15kg x 12
Seated shoulder press- 70kg x 10
Tricep pushdowns- 30kg x 12
Day 3, Week 4, Cycle 1
DB incline press- 42.5kg x 10
Wide grip pull ups- BW x 5
BB curls- 37.5kg x 9
Had to switch pulldowns to pull ups as I was training in my garage and to get a full stretch on my lats I have to sit on the floor and hook my legs under the seat but the weight made it too awkward as I kept on lifting up. Doing pull ups will probably be better in the long run anyway.
Day 4, Week 4, Cycle 1
Squats- 102.5kg x 7
Shoulder tri set
Messed with my technique on squats and felt horrible, then I started to feel ill so I cut it short.
Bad workout.
Day 5, Week 4, Cycle 1
Seated rows- 75kg x 7 (was too easy so I did 3 sets with it but will put the weight up a lot next week)
Bench press- 122.5kg x 6, 120kg x 5, 110kg x 9
Hammer curls- 22.5kg x 5 (got 7 reps on right hand)
Good workout overall but am not sure that I will get 5 reps with 130kg in 2 weeks time which is my goal. Thinking of going with 127.5kg next week so it gives me a better chance but think I may struggle to hit the reps. Will just have to focus on eating right and resting over the next couple of weeks.
Looking forward to deadlifts tomorrow!
Day 6, Week 4, Cycle 1
Deadlift- 150kg x 6
Military press- 77.5kg x 4 (not sure about this, weight seems a bit high)
DB tricep extensions- 16kg x 6
Deadlift felt heavy but pretty good, looking forward to see how I progress next week.
Day 1, Week 5, Cycle 1
Barbell rows- 85kg x 12, 85kg x 10, 80kg x 12
Bench press- 115kg x 10, 110kg x 10, 100 x 12 (10th rep with 115 was hard but am pleased with the progress)
DB preacher curl- 15kg x 10
Good workout apart from the curls didn’t really improve from last week.
Day 2, Week 5, Cycle 1
Skater squats- 15kg x 14
Seated shoulder press- 72.5kg x 9
Tricep pushdowns- 32.5kg x 12
Day 3, Week 5, Cycle 1
Was working at awkward times today and didn’t get to train at a decent gym so missed DB press as the DB didn’t go anywhere near heavy enough plus I had very limited time.
Lat Pulldown- Not sure of the weight but worked up to 3 max sets
Seated DB curls- Worked my way up and down the rack concentrating on squeezing on contracting at the top
Standing DB press- 27.5kg x 10, 10, 10
Day 4, Week 5, Cycle 1
Training was messed up again today as I worked early then thought I’d sleep for 20 mins in the evening to give me some energy to train but woke up about 3 hours later 
Squats- 102.5kg x 8
Plate raise and press- 20kg x some
Tricep pushdowns- some x some
Got bench tomorrow and will be working throughout the day so am planning to get up early and finally get in a decent session!
Day 5, Week 5, Cycle 1
Seated rows- 80kg x 7
Bench press- 127.5kg x 5, 120kg x 6, 120kg x 5 paused at bottom for 2 seconds on last set
Curls- some x some (started to run out of time)
Day 6, Week 5, Cycle 1
Deadlifts- 160kg x 5, 140kg x 5 x 2 (160kg felt HEAVY but was pleased I got it)
Military press- 75kg x 3 (felt heavier than I thought it would)
Day 1 , Week 6, Cycle 1
BB rows- 90kg x 10
Bench press- 120kg x 6 (felt awful, was aiming for 10 reps so was not happy)
Chin ups- some x some
Really bad workout,haven’t been sleeping well lately and have had a lot on my mind which probably has something to do with it but am also in need of a deload week which I will definitely be taking next week.