Saturday 18.06.22 - Week 6, Day 1, Back & Delts
1a.Neutral Grip Pullup
Bodyweight (94.5kg) x5x5x5.5
1b.Axle Overhead Press
51kg x5x5x7
2.Unilateral Cable Row
12kg x8x8x10 per side
3.Band Face Pull (w/external rotation)
x12x12x15
4.Laying Side Lateral Raise
4kg x12x12x14
5.Trap Bar Shrug
47.5kg x12x12x15
Sunday 19.06.22 - Week 6, Day 2, Chest & Arms
1a.Axle Incline Bench
71kg x5x5x8
2a.Neutral Close Grip Bench
49kg x8x8x9
2a.Incline DB Hammer Curl w/Beast Grips
12kg per hand x5x5x5
3a.Unilateral Band Flyes
Orange Band x12x12x12 per side
3b.Unilateral Cable Curl
x12x12x12 per side
4.Overhead Cable Tricep Extension
6kg x12x12x15
Monday 20.06.22 - Week 6, Day 3, Lower Body
1a.BB Squats
82.5kg x5x5x6
1b.Cable Crunch
15kg x12x12x15
2.Trap Bar SLDL
47kg x8x8x10
3.Seated Band Leg Curl
Purplex12x12x15
4.Bulgarian Split Squats
x4x4x4 per leg
5.Band Wood Chops
Orange Band x12x12 per side
Thursday 22.06.22 - Week 7, Day 1, Back & Delts
1a.Neutral Grip Pullup
Bodyweight (93.5kg) x5x5x6
1b.Axle Overhead Press
52kg x5x5x7
2.Unilateral Cable Row
12.5kg x8x8x10 per side
3.Band Face Pull (w/external rotation)
Orange x12x12x15
4.Laying Side Lateral Raise
4kg x12x12x14.5
5.Trap Bar Shrug
50kg x12x12x12
Friday 24.06.22 - Week 7, Day 2, Chest & Arms
1a.Axle Incline Bench
72.5kg x5x5x8
Last rep was an absolute grinder
2a.Neutral Close Grip Bench
49.5kg x8x8x8
2a.Incline DB Hammer Curl w/Beast Grips
12kg per hand x5x5x6
3a.Unilateral Band Flyes
Orange Band x12x12x13 per side
3b.Unilateral Cable Curl
x12x12x12 per side
4.Overhead Cable Tricep Extension
4.75kg x12x12x15x5
Accidentaly loaded less weight than intended on the pulley and didn’t realise til after, so did a few extra reps at the end to compensate
Saturday 25.06.22 - Week 7, Day 3, Lower Body
1a.BB Squats
85kg x5x5x6
1b.Cable Crunch
16kg x12x12x15
2.Trap Bar SLDL
48kg x8x8x10
3.Seated Band Leg Curl
Purplex12x12x15
4.Assisted Bulgarian Split Squats
x5x5x5 per leg
5.Band Wood Chops
Orange Band x12x12x12 per side
Monday 27.06.22 - Week 8, Day 1, Back & Delts
1a.Neutral Grip Pullup
Bodyweight (93.5kg) + 1.25kg x5x5x5
1b.Axle Overhead Press
53kg x5x5x7
2.Unilateral Cable Row
13kg x8x8x10 per side
3.Band Face Pull (w/external rotation)
Orange x12x12x15
4.Laying Side Lateral Raise
4kg x12x12x15ish
5.Trap Bar Shrug
50kg x12x12x15
Wednesday 30.06.22 - Week 8, Day 2, Chest & Arms
1a.Axle Incline Bench
74kg x5x5x7
2a.Neutral Close Grip Bench
50kg x8x8x8
2a.Incline DB Hammer Curl w/Beast Grips
12kg per hand x5x5x7
3a.Unilateral Band Flyes
Orange Band x12x12x13 per side
3b.Unilateral Cable Curl
x12x12x14 per side
4.Overhead Cable Tricep Extension
7.5kg x12x12x12
Thursday 31.06.22 - Week 8, Day 3, Lower Body
1a.BB Squats
87.5kg x5x5x6
1b.Cable Crunch
17kg x12x12x15
2.Trap Bar SLDL
55kg x8x8x9
3.Seated Band Leg Curl
Purplex12x12x13
4.Assisted Bulgarian Split Squats
x8x6x6 per leg
Thursday 01.07.22 - Week 9, Day 1, Back & Delts
1a.Neutral Grip Pullup
Bodyweight (93.5kg) + 2.5kg x5x5x4
1b.Axle Overhead Press
54kg x5x5x6
2.Unilateral Cable Row
13.5kg x8x8x10 per side
3.Band Face Pull (w/external rotation)
Orange x12x12x15
4.Laying Side Lateral Raise
5kg x10x10x10
5.Trap Bar Shrug
51.5kg x12x12x12
37’th birthday today.
Did a 30 minute weighted walk this evening too with 16.5kg in my backpack.
Hey folks!
I haven’t posted for month’s, as I had covid in July, which took a good month after being clear of the virus to start feeling normal. Everytime I trained for weeks after I felt absolutely wiped out, so had to stop all together and lost it all.
I finally started making some decent progress a month ago, when I started feeling ill and had severe pains all round my abdomen. I had to go to accident and emergency and was admitted with liver and kidney failure, which caused severe jaundice and they think was caused by a gall bladder infection. I was in for fifteen days, the last day on which they did an MRCP (MRI on the digestive system) before discharge.
I ended up back in 5 days later feeling awful, which is when I found out the results of the scan…I’ve got an atrophied pancreas with a cyst on it, which is obstructing my bile duct. They assume it’s caused by a bad case of pancreatitis at some point and I’m awaiting them to have a meeting about further treatment.
In the meantime I’m having to take pancreatic enzyme tablets with each meal, as my shitty little pancreas isn’t producing enough enzymes. I’m still not back to normal and often get bouts of dizziness and weakness, but I’m back exercising, which is something at least.
Wednesday 02.11.12 - Week 3, Day 2, Lower A
1a.Safety Bar Squat
58kg x5x5x8
Lower body always suffers massively after a layoff. I imagine it’s got something to do with blood supply due to my CHF.
1b.Ab Wheel
x6x6x6
2.Single Leg Calf Raise
x3x3x3
3.Banded Seated Leg Curl
Black x12x12x20
Thursday 03.11.22 - Week 3, Day 3, Upper B
1a.Neutral Grip Pullup
x3x3x3
1b.Military Press
42kg x5x5x8
Long way to go to hit my 100kg target!
2a.Trap Bar Shrug
37kg x12x12x15
2b.Neutral Cambered Bar Incline Bench
35kg x10x10x10
Nasty ROM on these. Lets me get some hypertrophy work in at greater ranges than with a barbell, which is nice as I hate DB presses, especially when I accidentaly catch my defib unit in the stretch!
3a.Standing DB Curls
4.5kg per hand x12x12x15
3b.Overhead Cable Tricep Extension
3kg x12x12x15
My weight is around 86kg at the minute, which is the lightest I’ve been in my teens, partially thanks to fat malabsorption 
I want to get down to 80ish, then I’ll do a 12 week bulk.
Good to see you back at it. I ran into some problems too a while back. With the energy requirements of some work I’ve been doing I haven’t been able to fit lifting back in yet.
Stay strong.
Thanks mate. Hope you can get stuck back in soon!
Friday 04.11.22 - Week 3, Day 4, Lower B
1a.Good Morning
25kg x5x5x8
1b.Laying Side Plank Crunch
x7x6x6
2a.Bulgarian Split Squat
37kg x7x7x6 per leg
2b.Standing Calf Raise
bw+1.25kg x12x12x15
Did some cardio in the PM too.
Saturday 03.11.22 - Week 4, Day 1, Upper A
1a.Axle Low-Incline Bench
57.5kg x5x5x8
1b.Prone Dumbell Row
12kg per hand x12x12x15
2a.Neutral-Close-Grip Bench
36kg x10x10x10
2b.Band Face Pull
Orange x12x12x15
3.Incline Hammer Curls
7kg per hand x12x12x10
4.Laying Incline Lateral Raise
2.25kg x12x12x12 per side
Monday 07.11.22 - Week 4, Day 3, Upper B
Was meant to be squats today, but had to delay it due to a gout flare up in my left foot.
1a.Neutral Grip Pullup
x4x3x3
1b.Military Press
43kg x5x5x8
2a.Trap Bar Shrug
38kg x12x12x15
2b.Neutral Cambered Bar Incline Bench
36kg x10x10x10
3a.Standing DB Curls
5.5kg per hand x12x12x12
3b.Overhead Cable Tricep Extension
3.5kg x12x12x15
Tuesday 08.11.12 - Week 4, Day 2, Lower A
1a.Safety Bar Squat
60.5kg x5x5x8
1b.Ab Wheel
x7x6x6
Hate them
2.Single Leg Calf Raise
x3x3x3
3.Banded Seated Leg Curl
Black x12x12x15
Monday 07.11.22 - Week 5, Day 3, Upper B
1a.Neutral Grip Pullup
x4x3x3+1 rest pause
1b.Military Press
44kg x5x5x8
2a.Trap Bar Shrug
39kg x12x12x15
2b.Neutral Cambered Bar Incline Bench
40kg x10x10x10
3a.Standing DB Curls
5.5kg per hand x12x12x13
3b.Overhead Cable Tricep Extension
3.5kg x12x12x16