Saturday.
AM cardio, half hour.
Avg 137 Max 152
Wednesday.
A. Deadlift: 60kg x 5, 100kg x 5, 150kg x 5.
B. Bulgarians: w/ 16kg DBs x 6, 20kg x 6.
C. Good Mornings: 60kg x 2 x 8.
D. Lying Russian Twist: 20kg KB x 3 x 8/8.
Saturday.
A. Face Pulls: 4 x 15.
B. Bench Press: 50kg x 5, 80kg x 5, 97.5kg x 3, 90kg x 5.
C. Cable crossover: 2 x 12.
D. Snatch Pulls: 50kg x 3 x 4.
E1. DB Curl: 18kg DBs x 8, 20kg x 7, 22kg x 6, 24kg x 5.
E2. Lateral Raise: 12kg, 14kg, 16kg DBs x 8.
E3. Dips: bw x 8, 10kg x 6, 20g x 4.
Week off due to recurrence of old injury
Tuesday.
Very light 15min session:
1k row
3 x 20 air squats
2 x 20 machine chest press
2 x 20 machine row
Avg 139 Max 161
Thursday.
(1k row)
A. Squat: 20kg x 10, 40kg x 10, 60kg x 10.
B. Seated machine chest press: 4 x 10.
C. Machine row: 4 x 10.
Avg 140 Max 175
Hoping to jaysus that my back is ok. It took about two years to get back to normal last time this happened.
Saturday.
(1k row)
A. Face Pulls: 5 x 10.
B. Bench Press * : 50kg x 10, 60kg x 10.
C. Squat: 20kg x 10, 50kg x 10, 70kg x 10.
D. Seated machine row: 3 x 10.
E1. Seated DB curl: 16kg DBs x 3 x 10
E2. Dips: bw x 5, 12kg x 5, 18kg x 5.
Lower back is still flaring up. Also, hitting 181 bpm during a set of 10 squats with less than 50% of max is odd. Something not right.
Avg 138 Max 181.
- Feet up, paused
Tuesday.
A. Chest supported DB row: 20kg x 3 x 10.
B. CGBP (paused, feet up): 40kg, 60kg, 70kg x 10.
C. Plate curl drop set: 20kg, 15kg, 10kg x 20.
D. Cable crossover: 3 x 12.
E. Seated machine row: 4 x 10.
F1. Pushdown: 3 x 15
F2. EZ bar curl: bar+20kg x 15, 12, 10
F3. Seated lateral raise: 10kg DBs x 10, 8, 6
Avg 134 Max 166
Thursday.
AM cardio, 20 mins steady on the stationary bike.
Just to do something really. No real movement allowed for 2 weeks now, and no load for a month.
Avg 134 Max 170
Tuesday.
15mins on the stationary bike
Avg 121 Max 155
Saturday.
AM cardio, 20mins. Avg 147, Max 173.
Pushed hard because I needed to feel like I was doing something, even it was just 20mins on a fucking stationary bike. Mood is definitely starting to feel the lack of training now.
Tuesday.
25min cardio session (row/bike/run)
Avg 140, Max 168
Tuesday.
20 mins light cardio
Avg 127 Max 163
Just remember, once you get that first load on the bar. You are free of cardio for atleast a good year 
1 Like
Tuesday.
A. Squat: 20kg, 40kg, 60kg, 80kg, 100kg x 5.
B. Machine chest press: 3 x 12.
C. Face Pull: 3 x 20.
Now to see if my back has exploded.
Avg 122 Max 166
Great session JayRoc
Thursday.
A. Bench Press *: 40kg,50kg,60kg, 70kg x 5.
B. Seated Cable row: 3 x 20.
C. Dips: 2 x 5.
D. Seated DB Curl: 12.5kg DBs x 3 x 10.
E. DB Shrugs: 12.5kg x 20, 22.5kg x 20.
- Paused, feet up.
Avg 116 Max 158.
My back appears not to have exploded from Tuesday. Still having to use embarrasingly light weights and far more indepth and time consuming warmups stretches etc but at least I am in the gym again.
Saturday.
Light session;
Some easy rowing/pad work
2 x 20 on a hipthruster machine
Machine Chest Press x 15, 12, 10
Face Pulls 3 x 20
Cable Curl 4 x 10
Tuesday.
A. Squat: 20, 40, 60, 80, 100kg x 6.
B. Seated Plate-loaded Chest Press: 50kg x 15, 60kg x 12, 70kg x 10.
C. Pulldown: 1 x 15, 1 x 12, 1 x 10.
D1. DB Curl: 10kg, 12.5kg, 15kg DBs x 10
D2. Dips: 1 x 5, 1 x 8.
Avg 137 Max 183.
Was crippled with DOMS from last week’s squatting after a month off weights. But my lower back seems to be tolerating things reasonably well. Mood is far better now that I am back training again.
Saturday.
A. Bench Press * : 40, 60, 80kg x 5.
B. Seated machine row x 15, 12, 10, 8, 5.
C. Dips x 6, 6, 10.
D. Seated DB curl giant set x 10/8/6/4/2/4/6/8/10.
*paused, close grip, feet up
Avg 120 Max 164