Saturday 26.11.22 - Week 7, Day 3, Upper B
1a.Neutral Grip Pullup
x5x4x4
1b.Military Press
46kg x5x5x7
2a.Trap Bar Shrug
40.5kg x12x12x15
2b.Neutral Cambered Bar Incline Bench
42kg x10x10x10
3a.Standing DB Curls
5.5kg per hand x12x12x15
3b.Overhead Cable Tricep Extension
5kg x12x12x15
Saturday 03.12.22 - Week 8, Day 1, Upper A
1a.Axle Low-Incline Bench
62kg x5x5x9
1b.Prone Dumbell Row
16kg per hand x12x12x16
2a.Neutral-Close-Grip Bench
41kg x10x10x10
2b.Band Face Pull
Orange x12x12x15
3.Incline Hammer Curls
7kg per hand x12x12x15
4.Laying Incline Lateral Raise
3.25kg x12x12x12 per side
Sunday 4.12.12 - Week 8, Day 2, Lower A
1a.Safety Bar Squat
70.5kg x5x5x6
1b.Ab Wheel
x9x8x8
2.Single Leg Calf Raise
x4x4x4 per leg
3.Banded Seated Leg Curl
Purple x12x12x15
Tuesday 06.12.22 - Week 8, Day 4, Lower B
1a.Good Morning
37.5kg x5x5x9
1b.Laying Side Plank Crunch
x10x10x10 per side
2.Standing Calf Raise
bw+5kg x12x12x15
3.Bulgarian Split Squat
bw x9x8x8 per leg
Sunday 11.12.22 - Week 9, Day 3, Upper B
1a.Neutral Grip Pullup
x5x5x5
1b.Military Press
48kg x5x5x6
2a.Trap Bar Shrug
41.5kg x12x12x15
2b.Neutral Cambered Bar Incline Bench
43kg x10x10x10
3a.Standing DB Curls
7kg per hand x12x12x12ish
3b.Overhead Cable Tricep Extension
6kg x12x12x15
Monday 12.12.12 - Week 9, Day 2, Lower A
1a.Safety Bar Squat
71kg x5x5x6
1b.Cable Crunch
5kg x12x12x15
2.Single Leg Calf Raise
x4x4x4 per leg
3.Banded Seated Leg Curl
Purple x12x12x15
Saturday 25.12.22 - Week 11, Day 4, Lower B
1a.Good Morning
45kg x5x5x7
1b.Laying Side Plank Crunch
x12x12x12 per side
2.Standing Calf Raise
bw+7kg x12x12x15
3.Bulgarian Split Squat
bw+1kg x10x10x10 per leg
Sunday 25.12.22 - Week 12, Day 1, Upper A
1a.Axle Low-Incline Bench
66kg x5x5x7
1b.Prone Dumbell Row
17.25kg per hand x12x12x15
2a.Neutral-Close-Grip Bench
45.5kg x10x10x10
2b.Face Pull w/external rotation
2.75kg x12x12x15
3.Incline Hammer Curls
8kg per hand x12x12x13
4.Laying Incline Lateral Raise
3.25kg x12x12x15 per side
Progress is slow but consistent.
Saturday 31.12.22 - Week 13, Day 1, Upper A
1a.Axle Low-Incline Bench
67kg x5x5x7
1b.Prone Dumbell Row
17.5kg per hand x12x12x15
2a.Neutral-Close-Grip Bench
46kg x10x10x10
2b.Face Pull w/external rotation
3kg x12x12x13
3.Incline Hammer Curls
8kg per hand x12x12x6
4.Laying Incline Lateral Raise
3.75kg x12x12x12 per side
Monday 02.01.23 - Week 13, Day 3, Upper B
1a.Neutral Grip Pullup
89.2kg BW + 1.75kg x3x3x3x3x3
1b.Military Press
51x5x5x5
2a.Trap Bar Shrug
43kg x12x12x15
2b.Cambered Swiss Bar Incline Bench
46kg x10x10x10
3a.Standing DB Curls
7kg per hand x12x12x14ish
3b.Overhead Cable Tricep Extension
7.5kg x12x12x15
Tuessdday 03.01.13 - Week 13, Day 2, Lower A
1a.Safety Bar Squat
75kg x5x5x5
1b.Cable Crunch
10kg x12x12x12
2.Single Leg Calf Raise
x5x5x4 per leg
3.Cable Seated Leg Curl
5.5kg x12x12x15
Tuesday 03.01.13 - Week 13, Day 2, Lower A
1a.Safety Bar Squat
75kg x5x5x5
1b.Cable Crunch
10kg x12x12x12
2.Single Leg Calf Raise
x5x5x4 per leg
3.Cable Seated Leg Curl
5.5kg x12x12x15
Thursday 05.01.23 - Week 14, Day 4, Lower B
1a.Good Morning
40kg x5x5x7
1b.Laying Side Plank Crunch
x12x12x14 per side
2.Standing Calf Raise
bw+7.25kg x12x12x12
3.Bulgarian Split Squat
bw+2kg x10x10x10 per leg
Friday 06.12.22 - Week 14, Day 1, Upper A
1a.Axle Low-Incline Bench
68kg x5x5x6
1b.Prone Dumbell Row
18kg per hand x12x12x12
2a.Neutral-Close-Grip Bench
46.5kg x10x10x10
2b.Face Pull w/external rotation
3kg x12x12x15
3.Incline Hammer Curls
8kg per hand x12x12x9
4.Laying Incline Lateral Raise
3.75kg x12x12x12 per side
Sunday 08.01.23 - Week 14, Day 3, Upper B
1a.Neutral Grip Pullup
88.6kg BW + 1.25kg x3x3x3x3x3
1b.Military Press
51.5x5x5x5
2a.Trap Bar Shrug
43.5kg x12x12x12
2b.Cambered Swiss Bar Incline Bench
46.5kg x10x10x10
3a.Standing DB Curls
7kg per hand x12x12x14
3b.Overhead Cable Tricep Extension
7.75kg x12x12x12
Monday 09.01.23 - Week 14, Lower
Combined both lower ssessions into one to catch up, as I had to skip one earlier in the week.
1a.Safety Bar Squat
75.5kg x5x5x5
1b.Ab Pulldown
10kg x12x12x18
1c.Single-Leg Calf Raise
x5x5x4
2a.Good Morning
41kg x5x5x6
2b.Laying Side Plank Crunch
x12x12x15 per side
2c.Standing Calf Raise
bw+7.5kg x12x12x12
3.Bulgarian Split Squat
bw+2.5kg x10x10x10 per leg
5.Seated Leg Curl
5.75kgx12x12x15
Tuesday 10.12.22 - Week 15, Day 1, Upper A
1a.Axle Low-Incline Bench
69kg x5x5x6
1b.Prone Dumbell Row
18kg per hand x12x12x15
2a.Neutral-Close-Grip Bench
47kg x10x10x10
2b.Face Pull w/external rotation
3.25kg x12x12x12
3.Incline Hammer Curls
8kg per hand x12x12x10
4.Laying Incline Lateral Raise
3.75kg x12x12x12 per side
Thursday 12.01.13 - Week 15, Day 2, Lower A
1a.Safety Bar Squat
75kg x5x5x5
1b.Cable Crunch
12.5kg x12x12x12
2.Single Leg Calf Raise
x5x5x5 per leg
3.Cable Seated Leg Curl
6kg x12x12x15
Monday 16.12.22 - Week 16, Day 1, Upper A
1a.Axle Low-Incline Bench
70kg x5x5x5
1b.Prone Dumbell Row
19kg per hand x12x12x12
2a.Neutral-Close-Grip Bench
47.5kg x10x10x10
2b.Face Pull w/external rotation
3.25kg x12x12x13
3.Incline Hammer Curls
8kg per hand x12x12x12
4.Laying Incline Lateral Raise
3.75kg x12x12x13 per side
Sunday 23.01.23 - Week 16, Day 4, Lower B
1a.Good Morning
45kg x5x5x6
1b.Laying Side Plank Crunch
BW+0.25kg x12x12x13 per side
2.Standing Calf Raise
bw+7.5kg x12x12x13
3.Bulgarian Split Squat
bw+3.5kg per hand x10x10x10 per leg