29.8.19
Front squat
1 x 10 x 85 kg - pr
3 x 10 x 65 kg
Lat pulldown narrow grip
2 x 10 x 70 kg
Walking lunges
3x
Calves
2x
31.8.19 Saturday
Standing press
5 x 8 x 47,5 kg
Chest incline machine
3 x 12 x 40 kg
Row machine
3 x 8 x 110 kg
Lat pulldown machine
2 x 12 x 90 kg
Triceps 3x
Curls 3x
I moved to another city for the next 12 months or so. This gym is well equipped and I will take advantage of that: meaning I will use more machines after the main movement. I have used this particular row machine before and I just love it.
Presses were really easy and this was almost a light workout.
I lay out how I train at the moment.
A
Standing press
Press-accessory (usually bench-variation)
Back-movement (usually row)
Triceps
Curls
Forearms
Rear delts (usually facepull as warmup before pressing)
B
Front squat (now Ive been doing tens)
Single leg movement
Back-movement (usually lat pulldown)
Calves
C
Seated press (without back support, so its almost like a Z-press)
Press-accessory (usually bench-variation)
Back-movement (usually row)
Triceps
Curls
Forearms
Rear delts (usually facepull as warmup before pressing)
D
Front squat (same workout as B or then a bit lighter, 3x12-15)
Single leg movement (leg press, lunges)
Back-movement (lat pulldown)
Calves
My training is scheduled like this (x is off-day): AxBxCxDx. It means I have a rest-day after each workout. It leaves more time and energy for other areas of my life - academic philosophy and other studies in university, social work (I work in child welfare), relationship and relaxing. Most importantly, it leaves more room for recovery thus making me stronger and bigger.
Each day has one movement, where I push myself and set a specific goal. It means I try to developed my skills in squatting and pressing. Besides that, I try to hammer my back every time Im at the gym.
For pressing assistance I use horizontal pressing variations, because I usually dont like that kind of pressing - meaning it would be a good point to actually make myself do those and see if anything comes out of it.
For squatting assistance I use single leg movements. My levers are such that in squat I use a lot of my back. Its a good thing in its own and thats why I do long sets in the squats - to give massive growth stimulus. But to really strain my legs - glutes and quads - I need to do single leg variations. Zack Telander made a good video about this topic a while ago.
3.9.19
Front squat
2 x 10 x 72,5 kg
3 x 10 x 67,5 kg
Lat pulldown wide grip
3 x 9 x 90 kg
1 x 4 x 100 kg
Calves
3x
I actually might go and go upper body tomorrow, because I missed this workout yesterday.
4.9. Wednesday
Seated press
5 x 12 x 42,5 kg
Chest press machine
3 x 10 x 50 kg
Lat pulldown machine
2x
Curls
6.9. Friday
Front squat
3 x 15 x 60 kg
Lat pulldown ng.
3 x 15 x 70 kg
Cable row
3x
Calves
3x
Rest in peace Glenn Pendlay.
8.9. Sunday
Standing press
5 x 10 x 47,5 kg - pr
Row machine
3 x 9 x 110 kg
Chest incline machine
3 x 15 x 40 kg
Hammer curls
3x
Facepull
3x
Really easy pressing sets considering this was a pr. Promising.
10.9. Tuesday
Front squat
1 x 6 x 87,5 kg
3 x 10 x 70 kg
1 x 10 x 60 kg
Lat pulldown wide grip
3 x 10 x 90 kg
Calves
2x
12.9. Thursday
Seated press
5 x 8 x 45 kg
Chest press
3 x 15 x 50 kg
Cable row wide grip
5 x 12-15
Curls
5x
14.9. Saturday
Front squat
3 x 15 x 62,5 kg
Lat pulldown medium grip
1 x 10 x 77 kg
3 x 5 x 97 kg
Calves
2x
15.9.
Standing press
5 x 11 x 47,5 kg - pr
Row machine
3 x 10 x 110 kg
Hammer curls
3x
17.9. Tuesday
Seated press
5 x 9 x 45 kg
Front squat
2 x 10 x 60 kg
Lat pulldown wide grip
3 x 4 x 100 kg
Calves 2x
Curls 3x
I will be reducing my gym time from 3.5 times per week to 3 times per week. My new job is very consuming (in a positive way) and I also want to complete some of my studies. So ill be doing a full body routine three times a week instead of the upper lower -routine 4 times in 8 days that Ive been doing so far.
So the new routine will be something like this
Friday
Standing paused press 5x
Front squat [max set and/or 3x10)
Row 3-5x
Calves, arms, rear delts
Sunday
Bench? Smith press? Dumbbell press? Not sure yet
Front squat 3-5x5
Lat pulldown 3-5x
Calves, arms, rear delts
Tuesday
Seated press 5x
Front squat 3x12-15
Cable row 5x15
Calves, arms, rear delts
20.9. Friday
Standing paused press
5 x 7 x 50 kg
Front squat
3 x 10 x 72,5 kg
Lat pulldown
3 x 5 x 100 kg
Curls 3x
Calves 2x
22.9. Sunday
Partial smith press
5 x 10 x 50 kg
Did these to the chin/nose -level. Great exercise.
Front squat
5 x 5 x 60 kg
Cable row wide grip
5 x 15
Reverse curls
3x
Calves
2x
24.9.
Seated press
3 x 10 x 45 kg - pr
Front squat
3 x 10 x 75 kg
Lat pulldown wide grip
3 x 6 x 100 kg
Curls and calves
27.9.
Standing paused press
3 x 8 x 50 kg - longing for that 3x10x50kg.
Front squat
3 x 10 x 60 kg
Row machine
2 x 12 x 110 kg
Concentrated curls
29.9. Sunday
Partial smith press
3 x 5 x 52,5 kg
Front squat
3 x 10 x 65 kg
Lat pulldown wide grip
3 x 8
Reverse curls
Calves
1.10. Tuesday
Seated press
3 x 6 x 47,5 kg - pr
Front squat
3 x 10 x 77,5 kg - pr - yay 
Cable row
3 x 10
Curls
3x
4.10. Friday
Standing paused press
3 x 10 x 50 kg - pr - Finally
Front squat
4 x 8 x 60 kg
Lat pulldown very wide grip
3 x 10
Curls 3x
Calves 2x