Back after a hiatus in the logging. Started 5/3/1 now, The Bodybuilder template. I’m doing pushdowns instead of biceps, since I feel that the tris are lagging.
Military press
5 x 42,5 kg
5 x 47,5 kg
9 x 55 kg
Lateral raise
10 x 9 kg
10 x 10 kg
10 x 12,5 kg
10 x 12,5 kg
Dumbbell shoulder press
10 x 20 kg
10 x 25 kg
9 x 25 kg - tried a steeper angle
Triceps pushdowns
3x10 x 30 kg
I’m doing rear delts tomorrow instead since I’m going to train back.
Trap bar deadlift
5 x 95 kg
5 x 110 kg
12 x 122,5 kg
Stopped the set after the last rep slowed down, but could have pushed further if I wanted. Very unused to train so many reps on deadlifts.
Wide grip pull-ups
10 x bw
10 x bw 5 kg
10 x bw 5 kg
Chest supported row ss. with facepulls
8 x 40 kg / 8 x 40 kg
8 x 45 kg / 8 x 40 kg
8 x 50 kg / 8 x 40 kg
8 x 55 kg / 8 x 40 kg
Focused on form today, and all sets were easy. More weight next time.
Lying cobra pulldown ss. with side lying external rotations
10 x 50 kg / 10 x 6 kg
10 x 45 kg / 20 x 4 kg
Ab wheel rollout
3x8
I don’t have a decent back raise available, so I’m doing a little extra rehab and work for the lats instead. My lower back gets enough work as it is.
Bench press
5 x 72,5 kg
5 x 82,5 kg
6 x 95 kg - No spotter so I stopped before I started to grind.
Incline DB press
8 x 35 kg
8 x 37,5 kg
9 x 35 kg
Dips
8 x bw 10 kg
8 x bw 10 kg
10 x bw 10 kg
Machine flyes
2x12 x 40 kg
Decline EZ Skullcrushers
3x10 x 27,5 kg - New EZ bar. Elbows felt fine.
good workouts with respectable weights man, keep it up 
Thanks
I haven’t logged here for a long while, so most numbers have increased a good amount since last entry. I decided to log in Excel instead, since I felt it was more tidy and easier to see what I was doing right and wrong. Maybe I’ll be back though