April 11/2025 - Friday
Incline Bench Press TNG
135x5
185x5
225x3
255x5
255x5
255x5
255x5
260x5
Machine bench press - hard one
90x5
180x5
230x5
230x5
250x5
250x5
one handed row machine
115x5
115x5
125x5
125x5
lat pulldowns with small attachment
205x4x5
HB Squat slight pause
0x20
45x10
135x5
225x3x5
Leg press
2px5
3px5
4px5
5px5
5px5
April 13/2025 - Sunday
Floor Press
40x20
135x5
225x5
275x3
315x5
325x5
325x5
335x5
335x5
Smith machine Incline - weight as if bar weighs 45 lbs, which it does not
135x5
225x5
275x5 @ 10 - TOO HEAVY
255x5
245x5
245x5
Lying BB rows
95x5
145x5
195x4x5
Chins BW
x5
x5
x5
x5
April 14/2025 - Monday
Squat HB paused
0x20
45x10
135x5
225x3x5
Romanian deadlift
225x3x5
April 16/2025 - Wednesday
Incline Bench press
135x5
185x5
225x3
265x4x5
Dumbbell Bench Press Incline
90x5
110x4x5
Lat pulldowns
205x5
220x5
220x5
235x5
235x5
T bar rows
3px4x5
April 18/2025 - Friday
Day off work, Good Friday stat holiday
Press standing
45x10
135x5
155x5
165x5
175x5
185x5
185x5
HB Squat paused
0x20
135x10
225x3x5
Smith machine Incline
135x5
225x5
245x5
245x5
255x5
255x5
T bar rows
45x5
90x5
145x5
145x5
150x5
150x5
Chins BW
x5
x5
x5
x5
ab machine
150x15
150x15
hamstring machine curls
110x10
110x10
inner and outer thigh machine
80x3x10
80x3x10
April 20/2025 - Sunday
Floor Press
135x5
225x5
300x5
325x5
345x5 @ 9
325x5
325x5
machine shoulder press standing
90x5
140x5
140x5
150x5
150x5
lying BB rows
95x5
145x5
195x4x5
lat pulldowns
205x4x5
April 21/2025 - Monday
HB squat - paused
0x20
45x10
135x5
225x3x5
Romanian deadlifts
225x3x5
inner and outer thigh machine
80x3x12
80x3x12
April 23/2025 - Wednesday
Home workout.
Press standing
45x10
132x5
154x5
176x5
198x5 @ 9.75
176x5
176x5
behind the neck standing press
132x10
132x10
132x10
Chins
x8
x8
x8
x8
banded chins
x10
x10
April 25/2025 - Friday
Incline Bench Press - TNG feet up
135x5
225x5
265x5
270x5 @ 10
225x8
225x10 @ 10
Lat pulldowns
worked up to 265x5 - heaving obviously.
May 4/2025 - Sunday
Long de load, did nothing except for some push ups and bw squats and chin ups
Incline Bench press - TNG feet up
45x20
135x5
185x5
235x3
250x5x5
Incline DB bench press
90x5x8
Lat pulldowns
235x5x5
T bar rows
135x5x6
May 5/2025 - Monday
Squat HB - slight pause
135x5
225x3x5
Deadlift
225x2
315x2
405x1 - hip hurts with just this
May 7/2025 - Wednesday
Machine Bench Press
90x5
180x5
230x5x5
Axle press
50x5
100x5
150x5x5
Chest supported BB rows
95x5
145x5
195x4x5
Lat pulldowns on hammer grip machine
180x3x10
You should get a pair of squat briefs and train with them for awhile to help the hip out
May 9/2025 - Friday
Incline Bench Press - TNG feet up
135x8
185x5
235x2
255x5x5
Incline DB Bench press
90x5x8
Lat pulldowns
240x5x5
single arm machine rows (x.5)
115x10
130x10
145x3x10
I think I need to see physio and stretch a lot more. and perhaps just quit
May 12/2025 - Sunday
DB bench Press
80x5
100x5
120x5
120x5
120x6
120x6
120x6
seated machine press
90x8
180x5x8
back
I forget
back
I forget
May 13/2025 - Monday
Deadlift
135x2
225x2
315x5x2
pendulum squat
90x5
135x5
145x3x5
hamstring curls
110x3x10
leg in and outs
80x3x12
80x3x12
May 14/2025 - Wednesday
Incline Bench Press
135x5
185x5
235x2
260x5x5
DB incline Bench Press
95x5x8
Lat pulldowns
245x5x5
machine rows
2p x 3 x 10
May 16/2025 - Friday
Floor Press
135x5
225x5
315x2
330x5x5
Press
175x5x5
one are rows machine
3p x 5 x 5
lat pulldowns
145x3x12
May 18/2025 - Sunday
Incline Bench Press - feet up
135x10
185x5
235x2
265x5x5
DB bench press incline
100x6
100x6
100x7
100x7
100x8
Lat pulldowns
250x5x5
t bar rows
90x10
140x3x10