Thursday 28.11.19 - Conditioining
Treadmill
Worked up to 20 minutes at a 12% incline at a speed of 2.2
Pyramid Barbell Complex
Hang Clean
Push Press
Front Squat
SLDL
Barbell Row
Pressup
Done as a circuit with 20kg, for 1 extra rep each round, then working back down.
Worked up from 1 rep up to 5 reps, then back down to to 1.
Summary - The pyramid ruined me. I think I’m going to keep the top set as a max of 5 reps, and add weight next week.
Friday 23.11.19 - Upper A, Bench Focus
Work sets listed only
All weights in KG’s
Weighed in at 90.9kg this morning (down from 103.8kg on 10.07.19)
1a.Flat BB Bench
90x4
followed up with 4 doubles, with 2 minutes rest between
1b.Prone DB Row
20sx8
followed up with 4 sets of 4, with 1 minute rest between
2a.Rope Face Pull
10.2x18
10.2x15
2b.Dips
+5kgx8
followed up with 4 sets of 4, with 1 minute rest between
3.Prone DB Lateral Raise
4sx16
4sx13
3.Hammer Curls (using Beast Grips)
8sx15
8sx10
4.DB Static Holds (using Beast Grips)
22sx30 seconds
22sx23 seconds
Saturday 30.11.19 - Lower A, Deadlift Focus
Work sets listed only
All weights in KG’s
1a.Dead Stop Weighted Jump (holding plates)
5sx3
5sx3
5sx3
5sx3
5sx3
1b.Deadlift
150x4
followed up with 4 sets of 1, with 2 minutes rest between
2.Front Squats
40x8
followed up with 6 sets of 4, with 1 minute rest between
Started putting my fat grips on the middle of the bar, and it helps keep it in place up on my collar bone. Feels much stronger.
3.Split Squats
x7 per leg
x10 per leg
3.Machine Calf Raise
40x13
40x12
4.Side Plank Bend straight into Side Plank
x14 + 14 seconds per side
x12 + 12 seconds per side
Sunday 01.12.19 - Upper B, Overhead Focus
Work sets listed only
All weights in KG’s
Weighed in at 91.2kg this morning (down from 103.8kg on 10.07.19)
1.Hang Snatch
22.5x3
22.5x3
22.5x3
22.5x3
Reduced rest time to 1 minute
2a.Military Press
55x6
followed up with 6 sets of 3, with 2 minutes rest between
2b.Pullups
Bodyweightx4
followed up with 7 singles, with 2 minutes rest between
3a.Incline DB Bench (palms facing)
20sx10
followed up with 4 sets of 5, with 1 minute rest between
3b.DB Shrugs
20sx14
20sx12
4a.Cable Curl
6.95x17
6.95x13
4b.Pushdowns
25x17
25x13
4.Pinch Grip Holds
5kg olympic plate in each hand x 60 seconds
5kg olympic plate in each hand x 48 seconds
Monday 02.12.19 - Conditioining
Treadmill
Worked up to 20 minutes at a 12.5% incline, at a speed of 1.8
Pyramid Barbell Complex
Hang Clean
Push Press
Front Squat
SLDL
Barbell Row
Pressup
Done as a circuit with 30kg, with 1 minute rest between sets
Set 1 - 1 rep of each
Set 2 - 2 reps of each
Set 3 - 3 reps of each
Set 4 - 2 reps of each
Set 5 - 1 rep of each
Summary - Could have pushed for more sets on the pyramid, but I had the worst nights sleep and barely had the motivation to make it in as it was, so didn’t want to push it and burn out for the rest of the day.
Wednesday 04.11.19 - Upper A, Bench Focus
Work sets listed only
All weights in KG’s
Weighed in at 91.3kg this morning (down from 103.8kg on 10.07.19)
1a.Flat BB Bench
90x4
followed up with 5 doubles, with 2 minutes rest between
1b.Prone DB Row
20sx8
followed up with 5 sets of 4, with 1 minute rest between
2a.Rope Face Pull
11.45x19
11.45x16
2b.Dips
+5kgx8
followed up with 5 sets of 4, with 1 minute rest between
3.Prone DB Lateral Raise
5sx13
5sx10
3.Hammer Curls (using Beast Grips)
8sx16
8sx10
4.DB Static Holds (using Beast Grips)
22sx30 seconds
22sx25 seconds
Thursday 05.12.19 - Conditioining
Treadmill
Worked up to 20 minutes at a 12.5% incline, at a speed of 1.9
Pyramid Barbell Complex
Hang Clean
Push Press
Front Squat
SLDL
Barbell Row
Pressup
Done as a circuit with 30kg, with 1 minute rest between sets
Set 1 - 1 rep of each
Set 2 - 2 reps of each
Set 3 - 3 reps of each
Set 4 - 4 reps of each
Set 5 - 2 reps of each
Summary - My lungs have stopped burning as much on the complexes now, which is nice! I was too fatigued after the set of 4 to pyramid all the way back down, so will try again next week.
Friday 06.11.19 - Lower A, Deadlift Focus
Weighed in at 90.8kg this morning (down from 103.8kg on 10.07.19)
Work sets listed only
All weights in KG’s
1a.Dead Stop Weighted Jump (holding plates)
10sx1
10sx1
10sx1
10sx1
10sx1
1b.Deadlift
150x4
followed up with 5 sets of 1, with 2 minutes rest between
2.Front Squats
40x10
followed up with 3 sets of 5, with 1 minute rest between
3.Split Squats
x9 per leg
x8 per leg
3.Machine Calf Raise
40x14
40x12
4.Side Plank Bend straight into Side Plank
x15 + 15 seconds per side
x13 + 13 seconds per side
Summary - Took some CoEnzymeQ10 yesterday afternoon, as it’s meant to beneficial for heart failure…gave me insomnia, which a lot of supplements seem to do. Still had an alright session.
Saturday 07.12.19 - Upper B, Overhead Focus
Work sets listed only
All weights in KG’s
Weighed in at 90.7kg this morning (down from 103.8kg on 10.07.19)
1.Hang Snatch
22.5x3
22.5x3
22.5x3
22.5x3
22.5x3
2a.Military Press
60x3
followed up with 6 sets of 1, with 2 minutes rest between
2b.Pullups
Bodyweightx4
followed up with 4 sets of 2, with 2 minutes rest between
3a.Incline DB Bench (palms facing)
20sx10
followed up with 6 sets of 5, with 1 minute rest between
3b.Prone DB Shrugs
10sx16
10sx15
4a.Cable Curl
7.9x16
7.9x15
4b.Pushdowns
26.1x15
26.1x10
4.Pinch Grip Holds
5kg olympic plate in each hand x 60 seconds
5kg olympic plate in each hand x 50 seconds
Summary - I love the hang snatches and overhead work, so this was a good one.
Monday 09.12.19 - Lower B Squat Focus
Work sets listed only
All weights in KG’s
Weighed in at 91.7kg this morning (down from 103.8kg on 10.07.19)
1a.Squat Jump
4x3
1b.Back Squat
90x5
followed up with 4 sets of 2, with 2 minutes rest between
1c.Situps
x15
x13
1d.Plank
x20 seconds
x20 seconds
3a.SLDL
80x6
followed up with 4 sets of 3, with 1 minute rest between
3b.One Leg Calf Raises
x6 per leg
followed up with 6 sets of 3, with 1 minute rest between
4.Leg Curls
41x13
41x10
Tuesday 10.12.19 - Upper A, Bench Focus
Work sets listed only
All weights in KG’s
Weighed in at 91kg this morning (down from 103.8kg on 10.07.19)
1a.Flat BB Bench
90x4
followed up with 6 doubles, with 2 minutes rest between
1b.Prone DB Row
20sx8
followed up with 6 sets of 4, with 1 minute rest between
2a.Rope Face Pull
12.3x16
12.3x14
2b.Dips
+5kgx8
followed up with 6 sets of 4, with 1 minute rest between
3.Prone DB Lateral Raise
5sx13
5sx10
3.Hammer Curls (using Beast Grips)
8sx16
8sx10
4.DB Static Holds (using Beast Grips)
22sx30 seconds
22sx30 seconds
Wednesday 11.12.19 - Lower A, Deadlift Focus
Weighed in at 98.8kg this morning (down from 103.8kg on 10.07.19)
Work sets listed only
All weights in KG’s
1a.Dead Stop Weighted Jump (holding plates)
10sx1
10sx1
10sx1
10sx1
10sx1
1b.Deadlift
150x4
followed up with 6 sets of 1, with 2 minutes rest between
2.Front Squats
40x10
followed up with 3 sets of 5, with 1 minute rest between, then a single at the end
3.Split Squats
x10 per leg
x8 per leg
3.Machine Calf Raise
40x14
40x12
4.Side Plank Bend straight into Side Plank
x15 + 14 seconds per side
x14 + 5 seconds per side
**Summary -**Felt really bad today. Woke up feeling nauseous, miserable and weak. Think the chicken I had for supper lastnight might have been bordering on ready for the bin!
On a plus note, I’m finally below 90kg, which was my goal. Lightest I’ve been in a long time is 88kg in Autumn of last year, which would be a nice treat before christmas.
Friday 13.12.19 - Upper B, Overhead Focus
Work sets listed only
All weights in KG’s
Weighed in at 91kg this morning (down from 103.8kg on 10.07.19)
1.Hang Snatch
25x1
25x1
25x1
25x1
25x1
2a.Military Press
60x3
followed up with 6 sets of 1, with 1 and a half minutes rest between
Same reps as last week, but increased density by dropping rest
2b.Pullups
Bodyweightx4
followed up with 6 sets of 2, with 2 minutes rest between
3a.Incline DB Bench (palms facing)
22sx8
followed up with 4 sets of 4, with 1 minute rest between
3b.Prone DB Shrugs
12sx15
12sx13
4a.Cable Curl
9.1x15
9.1x15
4b.Pushdowns
26.1x15
26.1x11
4.Pinch Grip Holds
5kg olympic plate in each hand x 60 seconds
5kg olympic plate in each hand x 60 seconds
These BURN!
Summary - Really enjoying this style of training while dieting. A little more time consuming, but allows me to improve in different ways, even though strength on the main set might not be improving.
Thursday 19.12.19 - Push
Low-Incline BB Bench
50x6
52.5x6
55x6
57.5x6
Seated Overhead BB Press
30x6
32.5x6
35x6
37.5x6
Close Grip Low-Incline Bench
30x6
30x6
30x6
Machine Lateral Raises
15x10
15x10
15x10
Pushdowns
10.2x10
10.2x10
10.2x10
One Arm Increased ROM Machine Flye
11x10 per side
11x10 per side
11x10 per side
Very conservative weights to start. Basic layout, 1 lower rep compound and 1 higher rep isolation movement for each muscle. I may increase work sets to 4 for each lift for chest.
Friday 20.12.19 - Pull
Hang Clean
30kg x 3
30kg x 3
30kg x 3
Neutral Grip Pullups
Bodyweight of 92.8kg x 2
Bodyweight of 92.8kg x 2
Bodyweight of 92.8kg x 2
Bodyweight of 92.8kg x 2
One-Arm Chest Supported DB Row
16kg x 6 per arm
16kg x 6 per arm
16kg x 6 per arm
Machine Upper Back Row (elbows high and wide)
16kg x 8
18kg x 12
20kg x 6
Gripless Shrugs (on calf raise machine)
30kg x 10
30kg x 10
30kg x 10
Prone DB Rear Delt Raises /superset/ Prone DB Y-Raises
2kg per hand x 10 // x 10
2kg per hand x 10 // x 10
2kg per hand x 10 // x 10
Laying Cuban Press
1.25kg per hand x 10
1.25kg per hand x 10
1.25kg per hand x 8
One Arm DB Spider Curl
4kg x 10 per arm
4kg x 10 per arm
4kg x 10 per arm
Summary - Need to condense this workout. If this doesn’t give me some christmas yoke I don’t know what will!
Saturday 21.12.19 - Lower
1a.Front Squats
45kg x 6
45kg x 6
45kg x 6
1b.One-Leg Calf Raise
x 5
x 5
x 5
2.Trap Bar Deadlift
60kg x 6
70kg x 6
80kg x 6
90kg x 6
100kg x 6
3.Laying Leg Curl
16kg x 10
18kg x 10
18kg x 10
4.Machine Crunch /superset/ Plank
20kg x 10 // 10 seconds
20kg x 10 // 10 seconds
20kg x 10 // 10 seconds
5.Side Bend /superset/ Side Plank
5kg x 10 // 10 seconds per side
5kg x 10 // 10 seconds per side
5kg x 10 // 10 seconds per side
Sunday 22.12.19 - Push
Low-Incline BB Bench
60kg x 6
60kg x 6
60kg x 6
Seated Overhead BB Press
37.5kg x 6
40kg x 6
40kg x 6
Close Grip Low-Incline Bench
32.5kg x 6
32.5kg x 6
32.5kg x 12
Machine Lateral Raises
16kg x 10
16kg x 10
16kg x 12
Pushdowns
12.5x10
15x10
15x12
One Arm Increased ROM Machine Flye
12.25kg x10 per side
12.25kg x10 per side
12.25kg x15 per side
Stationary Bike
Worked up to 20 minutes at level 7
Summary - Need to dial back my calories and clean things up, as I’ve gone a bit overboard on the festive treats! Feel strong though. Still going to keep progress steady and make up for fatigue by AMRAP my last sets of each lift. Going to train nearly every day while calories are high, as the intensity’s more than manageable.
We’re all failing our diets right now. I’m going to enjoy the holiday and eat what I want and train hard. Will rededicate to diet after the new year. Good looking training. Putting in some serious work.
Mince pies are my downfall! Think I might bulk til I can rep 100kg on Front Squats…so about a year 
I think I would happily bulk to a point of massive strength and flab if it weren’t for my bum ticker!
Just wanted to drop in and thank you both for logging/sharing your experiences. It does a lot for me to see others overcoming similar challenges.
Thanks, and Merry Christmas! 