Delts arms and core
Seated shoulder press machine (neutral grip)
55kg x10 x5
Db lat raises
12kg x12 x5
Reverse db flys
12kg x12 x5
Seated smith machine press
45kg x8 dropset 30kg x10 dropset 20kg x12
3 sets
Weighted decline sit ups
10kg x20 x5
Db curls
14kg x12 X5
Single arm tricep pulldown
11.5kg x10 x5
Hanging leg raises
12 x 5
15 mins on step machine *177kcals (following some advice on another topic I decided to start adding 15mins cardio x4 days a week)
Saturday cardio
50 push ups
20 min KB swing EMOM 40kg x10
Sit ups x80
Weighted sit ups (24kg) x20
Lying leg raises x50
5/3/1 squats 3’s week
Mobility warm up w/single leg rdls (empty bar x20 each leg)
Squats
Empty bar x20
60kg x10
105kg x3
120kg x3
135kg x9
Honestly a little disappointed with 9 reps, really thought I had more in me, today felt kinda sluggish and slow but it is what it is and theres always next week.
Lying hammy curls
75kg x8 x5
Leg press
250kg x10 x5 after each set I extended my legs in the seat and contracted my quads as hard as I could for 15 seconds. Felt awful but really increased blood flow, will continue this.
Leg extension
40.5kg x10 (4 second hold at top) x4
40.5kg straight set to failure x1 (18 reps)
Standing hammy curl
40kg x10 x4
Stair master
15mins 185kcals burned
531 bench 3’s week
Facepulls
20kg x12 x4
Wide grip pull ups
5 x 5
Bench
Warm up 50 push ups
Empty bar x20 reps
40kg x10
70kg x3
80kg x
90kg x10
Weighted dips
Accidentally used 10kg plate instead of 15kg for 1st set of 6
15kg x6 x5
Unweighted to failure immediately following 6th set (11 reps today)
Seated cable row
68kg x10 x5
Incline DB press
28kg x10 x5
15mins stair master
191 kcals burned
Cardio and core
Push ups x50
Lying leg raises x25
EMOM 20mins KB swings 40kg x10
Toe taps x100
Weighted sit ups 24kg x50
Lying leg raises x25
The most embarrassing fitness “boo-boo” happened on Saturday, i didnt use a mat on the carpet for my sit up and got a pretty nasty case of burn in my arse crack, hence reducing the sit up numbers today and swapping them for toe taps 
5/3/1 trap bar deads 3’s week
Trap bar dead
Empty bar x20
60kg x10
80kg x10
115kg x3
132.5kg x3
147.5kg x11 (with straps)
Weighted pull ups neutral grip
10kg x 6 x5
6th set immediately following 5th set to failure unweighted x6 reps again
Good mornings
45kg x10 x5
I fucked up, I dont know if it was the lack of any warm up on deadlifts or what but these murdered my lower back today, it tweaked ans hurt midway through set 2 and the pain has been pretty shit even until now like 3.5hrs after the workout finished.
DB rows
38kg x10 x5
Single arm lat pulldown (plate loaded)
50kg x10 x5
Stair master 15mins 190kcals burned.
Back is pretty jacked up, adreneline kept me pushing through the workout but once I stopped it tightened immediately and even driving home was stupid uncomfortable. Hopefully I just pulled something and in a day or two it’ll loosen up on its own
Took yesterday off to walk gently, stretch a shit load and try decompress my back. Seemed to do the world of good, still sore and compromised movment today but healing quickly, thank God.
Today was yesterdays delts/arms/core session with some modifications
Seated shoulder press machine (neutral grip)
60kg x10 x5
Lateral raises
12kg x12 x5
Reverse flys
12kg x12 x5
Smith machine incline press
45kg x8 DS-30kg x10 DS 20kg x12
X3 sets
DB Bicep curls
14kg x12 x4
Single arm tricep pushdowns
11.5kg x10 x4
Cable crunches Superset w/heel taps
30.5kg x20
HT 30
X4 sets
Lying leg raises
15 x 5
Stairmaster 15mins 195kcals burned
5/3/1 Squats 5/3/1+ week
Extensive warm up/mobility work, wore belt for all sets, lower back still twinging:
Empty bar x20 reps
60kg x10
70kg x8
112.5kg x5
127.5kg x3
142.5kg x9 (really wanted 10 and felt great until 7 when it became a grind. Physiologically think I bottled the last one due to the lower back nagging my mind)
Lying leg curl
80kg x8 x5
Leg press
250kg x10 x5
(10 second leg extension and squeeze after every set prior to rest)
Hammy curls standing (single leg)
40kg x10 x4
Leg extension (4 second hold at top)
40.5kg x10 x4
40.5kg straight reps to failure x1 set 19 reps today
Stairmaster 15mins 190kcals burned
5/3/1 bench 5/3/1+ week
Face pulls
20kg x12 X4
Dead hangs
45 seconds x2
50 push ups
Bench
Empty bar x20
40kg x10
75kg x5
85kg x3
95kg x7 (and a half rep that I bearly managed to avoid being stapled by)
Weighted dips
15kg x6 x5
6th set immediately following, unweighted for max reps (11)
Wide grip pull ups
6 x 5
Incline DB bench
28kg x10 x4
28kg x7
24kg x7 (last set was a drop set because I failed at 7 on what was supposed to be a 5th set of 10)
Seated cable row
68kg x10 x5
Stairmaster 15mins 195kcals burned
Im down from 95kg in december (although this log only started in February just after a week long holiday in Amsterdam) and an estimated bodyfat percentage of “fat as fuck” to 86kg now. Hitting some nice strength PRs for reps still too. Making this calorie deficit slightly less miserable
I know the lighting makes a difference and I couldnt pose properly with a gun to my head but still. Gratifying to see 9kg come off and start me down a track of life away from competitive sport/binge eating cycles.
Cardio/core
75 push ups
50 lying leg raises
EMOM kettlebell swings 40kg x10 for 20mins
Weighted sit ups
24kg x25 x2
Heel taps
50 x 2
5/3/1 deads 5/3/1 week
Trap bar dead
Empty bar x15
60kg x10
80kg x10
125kg x5
140kg x3
157.5kg x10
Weighted pull ups (neutral grip)
10kg x6 x5
Immediately following last set unweighted pull ups to failure (7 reps)
Good mornings (reduced weight and sets due to lower back being cranky from last week. Seems to be sciatica as pain is mainly in buttock and leg now)
40kg x10 x3
Single arm lat pull downs (plate loaded)
55kg x10 x3
Dumbell row
50kg x8 x3
Reduced number of sets this week as I reviewed program and Im doing nearly 35 sets of back a week. After deload will be overhalling the program to reduce some of the junk volume
Delts, arms and core
Neutral grip shoulder press machine
60kg x10 x5
Lateral raises
12kg x12 x5
Reverse fly
12kg x12 x5
Smith machine incline press
45kg x8 DS 30kg x10 DS 20kg x12
X3 sets
Bicep curls
14kg x12 x4
Single arm cable pulldowns
11.5kg x10 x4
Cable crunch superset heel taps superset lying leg raises
31kg x20 heel taps x30 lying leg raises x15
X3 sets
Stairmaster 15mins 195kcals burned
Cardio/core again
75 push ups
50 lying leg raises
EMOM kettlebell swings 40kg x10 for 20mins
Weighted sit ups
24kg x25 x2
Heel taps
50 x 2
First time I swung my 32kg it nearly propelled me forward, not sure how I’d feel swinging this!
Hahaha when I first got it it was a nightmare, bearly had 8 reps in me and grip would go. Had to build up from 28 when I started
Yesterdays squat deload
Mobility
Squats
Empty bar x20
40kg x10
60kg x5
75kg x5
90kg x5
Lying hammy curls
65kg x10 x5
Leg press
200kg x10 x5
Leg extension (4 second hold at top)
40.5kg x10 x4
Standing hammy curls
40kg x10 x4
Stairmaster 15mins 195kcals burned
Bench deload
Dead hangs 45 seconds x2
Facepulls
20kg x12 x4
Push-ups 25 x2
Bench
Empty bar x25
40kg x5
50kg x5
60kg x5
Incline db bench
24kg x10 x5
Incline db fly
16kg x8 x4
Wide grip pull ups
6 x5
Weighted dips
5kg x8 x5
Stairmaster 15mins 195kcals
Cardio/core
75 push ups
50 lying leg raises
40kg kettlebell swings x10 EMOM 20mins
24kg x50 weighted sit ups
100 heel taps
Deadlifts deloads
Trap bar dead
Empty bar x20
40kg x10
67.5kg x5
82.5kg x5
100kg x5
Weighted pull ups (neutral grip)
5kg x8 x5
Good mornings
40kg 10 x3
DB rows
36kg 10 x4
Single arm pull downs (switched it up and used reverse pulldown machine today. Felt the lats much more, will keep it in next week)
40kg x10 x3
Dropset 20kg x12
15mins stairmill 200kcals burned
Delts core
Seated shoulder press machine (neutral grip)
20kg x20
60kg 12 x3
Lateral raises
12kg 12 x5
Reverse flys
12kg 12 x5
Smith machine incline press
70kg 10 x3
21’s
20kg x3
Tricep pushdowns
20kg 15 x5
Cable crunch/Heel Tap/lying leg raise superset
31kg x20
Heel tap x30
Lying leg raise x10
X3 rounds
15min stairmaster 195kcals burned
