2019-07-10:
Crosstrainer x 33 min (5 min cool down)
Shoulder Press machine
10 x 15kg (33lbs) x 3
Face Pulls
10 x 25kg (55lbs) x 3*
Triceps Pushdown (rope attachment)
10 x 30kg (66lbs) x 3*
Cable Pulldowns (bar attachment)
10 x 30kg (66lbs) x 3*
Maybe out slightly on weights
Step machine x 5 mins
Thank you 
I will give it ago soon.
50kg (110lb) squats
Tried to front squat but couldn’t even lift the bar up, it dug so much into my arms. I can’t really do it with either grip.
Not sure I am understanding here.
On the back squats you need to learn how to get tight and stay tight.
Front squat arm/grip placements.
How do I get tight for back squats?
Brian can explain it better than I can 
2019-07-11
Squat Warm up
5 x 20.0 kg (44lb)
5 x 25.0 kg (55lb)
3 x 30.0 kg (66lb)
Squat Main
5 x 35.0 kg (77lb)
5 x 40.0 kg (88lb)
5 x 45.0 kg (99lb)
Squat Boring but BIG sets
10 x 30.0 kg (66lb)
7 x 30.0 kg (66lb)
Chin-ups - can’t do these at all
5 x 0.0 kg
Leg curl
10 x 40.0 kg( 88lb)
10 x 40.0 kg (88lb)
8 x 40.0 kg (88lb)
2019-07-15
Deadlift:
5 x 40kg (88lb)
5 x 50kg (110lb)
5 x 55kg (121lb)
OHP:
5 x 15kg (33lb)
10 x 15kg (33lb)
10 x 15kg (33lb)
Bench Press:
5 x 20kg (44lb)
3 x 5 x 30 kg (66lb)
Front Squat:
3 x 5 x 15kg (33lb)
Lat Pulldown
10 x 25kg (55lb)
2 x 10 x 30kg (66lb)
Face Pull:
2 x 8 x 5kg (11lb)
Cable Kickback:
3 x 10 x 2kg (8lb)
Shrug:
3 x 10 x 10kg (22lb)
Seated Row:
3 x 10 x 20kg (44lb)
Tricep Extension:
5 x 4kg (8lb)
2 x 8 x 3 kg (6lb)
Front squat was much better this time. Tried the clean grip and my wrists won’t allow it, the cross over is better as long as I set it up before unracking, I can’t do the zombie arms. The bar does rest heavily on my arms though.
Something happened on Monday…I went to the gym a 2nd time, the local one this time and did 30mins on the crosstrainer, a few leg raises, reverse pull ups using smith machine bar (had it too low so position wasn’t right).
Not back at the gym till Saturday 
Unless you have a specific medical condition or injury history that is causing this, I highly recommend overcoming this particular obstacle, because it is a thing that can be fixed. stretching every day, and particularly directly prior to front squatting, will likely fix the issue. That’s how I did it. You can perform a forearm/wrist stretch by placing your palm flat against the wall, finger tips up, and pushing against the wall, and also with your wrist rotated around so your fingertips go down. If this doesn’t make sense I can find a video explaining it properly. I promise you, addressing mobility issues directly, and sooner rather than later, is the best thing you can do for yourself.
oh it will come in time 