Day 1, Week 2
Pull ups- BW x 13, 7, 6, 6 (just got the 13th rep but was a real struggle)
Bench press- 102.5kg x 12, 90kg x 12, 12, 80kg x 13
Machine curls- 22.5kg x 15, 20kg x 14, 13, 10kg x 15
Ab wheel- A load
Day 2, Week 2
Good mornings- 40kg x 14
Lateral raises- 7.5kg x 15
High rows- 35kg x 14
CGBP- 95kg x 12 (not happy with this although it could’ve just gone badly cause I worked my shoulders pretty hard right before)
Day 3, Week 2
Incline DB bench press- 42.5kg x 11
Single arm bent over BB rows- 45kg x 11
Hammer curls- 17.5kg x 12
Had hoped that my strength would’ve increased on the DB bench but strength comes in weird ways on this program so am not disheartened. Loving the single arm BB rows! Work my back better than any other exercise.
Day 4, Week 2
Squats- 65kg x 10 (although the weight used is still horrible these felt pretty good today)
Seated DB press- 30kg x 12
Triceps pushdowns- 35kg x 12
Messed about trying to do planche pushups after the workout, really felt them in my rear delts. Hopefully it won’t effect bench tomorrow.
Day 5, Week 2
Towel chins- 5kg x 10 (by the 4th set of these I have to pry my hands open!)
Bench press- 112.5kg x 7, 100kg x 9, 90kg x 10, 90kg x 7
EZ curls- 37.5kg x 6 (done 8 but cheated on the last 2)
On a side note my upper back is still aching from the single arm BB rows! Definitely a keeper!
Day 6, Week 2
My entire back was really aching today, especially my lower back which made deadlifts super tough!
Deadlift- 150kg x 8, 140kg x 8, 100kg x 8, 8 (these near enough killed me! An it really didn’t help only having 1 min 30 seconds rest in between sets! Kind of enjoyed it though 
in a weird way)
Military press- 67.5kg x 6 (spent a good 5 seconds trying to get the 7th rep but it just wasn’t happening 
my back being wrecked probably didn’t help though)
Lying triceps extensions- 52.5kg x 10 (left elbow is giving me some trouble on extensions but will hopefully improve on tomorrows day off)
Ab circuit- 3 rounds of 20 sprinter sits, 15 V ups, 15 toe touches and 15 extensions all whilst trying not to let your feet touch the ground. (not too sure on the actual name of the “extensions” but its basically raising your legs and lower back so that pretty much only the traps are touching the floor then slowly lower and repeat)
This workout too aaaaggges to do today but think it went pretty well.
You should definitely foam roll that back.
[quote]AquaCruzer wrote:
You should definitely foam roll that back.[/quote]
Yeah but I don’t have a roller atm. Gonna have to invest in one for sure. Anyone ever tried a rumble roller?
Day 1, Week 3
Feeling pretty tight an aching today so am looking forward to next weeks deload/ strength phase.
Pull ups- BW x 13 (tough)
Bench press- 105kg x 11 (think I may of got 12 but messed up the count)
Machine curl- 25kg x 11
Some grip work
Meh
Day 2, Week 3
Good mornings- 40kg x 15
Lateral raises- 10kg x 12
High rows- 40kg x 10 (grip went on these)
CGBP- 95kg x 10 (ran out of time as I had to get to work so couldn’t warm up for these and only got to do 2 sets instead of 5)
Day 3, Week 3
Incline DB press- 42.5kg x 12
Single arm BB rows- 47.5kg x 11
Hammer curls- 20kg x 10
Pretty good workout considering I felt pretty rough before I started. Look out for some big strength gains over the next couple of weeks
Day 4, Week 3
Squats- 67.5kg x 10 (anyone wanna swap legs with me?)
Seated DB press- 32.5kg x 10 (elbows hurt on these an just didn’t get into it properly)
Triceps cable extensions- 37.5kg x 10
Day 5, Week 3
Towel chins- 10kg x 8 (these were awkward to do as I didn’t have my usual set up)
Bench press- 115kg x 6 (didn’t hit my Target rep range but felt I needed to up the weight from the week before)
EZ curls- 37.5kg x 8
Calf raises- a load
Been waking up feeling closer to 90 than 19 the last few days… Definitely looking forward to the deload phase!
Day 6, Week 3
Deadlifts- 157.5kg x 7 (tough)
Military press- 67.5kg x 7
Lying triceps extensions- 55kg x 9
Decided to start posting videos up to make the log a lil more interesting. Went to record deadlifts but the phone fell over just as I started the set. Recorded military press though, nothing special but I’ll post it up anyway if it will work
Hmmm doesn’t seem to want to let me post the video
67.5kg x 7
Day 1, Week 4
Pull ups- 5kg x 10
Bench press- 107.5kg x 10
Machine curl- 27.5kg x 9
Day 2, Week 4
Good mornings- 45kg x 11
Lateral raises- 12.5kg x 6 (too heavy)
High rows- 40kg x 11
CGBP- 100kg x 9
Day 3, Week 4
Incline DB bench- 45kg x 9
Single arm BB rows- 50kg x 10
Hammer curls- 22.5kg x 9
Quite pleased with the DB bench, 100lbs each hand sounds decent 
Had a cold the last few days which is annoying but it seems to be on its way out so won’t complain too much lol.