Back and Abs W4
5 mins treadmill
NG Chin up (4 x 6-10)
8
8
6
3
Some light Legpress and Glute drive
Deadlift (4x4-8)
100kg x 20
140kg x 8
160kg x 4
180kg x 4
200kg x 4
220kg x 2
220kg x 1
T Bar row (3 x 8-12)
20kg x 124
35kg x 12
40kg x 12
40kg x 12
40kg x 12
Pull down (3 x 8-12)
55kg x 12 btn
65kg x 9
65kg x 7
50kg x 12
Decline crunch (4 x 6-10)
+5kg plate
10
10
10
Cable row (4 x 10-15)
65kg x 15
75kg x 15
85kg x 8
Rope crunch (3 x 10-20)
20
20
20
Shoulders and Hamstrings W4
5 mins treadmill
Db ohp (4 x 5)
18kg x 10
22kg x 8
26kg x 5
30kg x 3
32kg x 4
30kg x 5
30kg x 4
28kg x 6
DB lateral raise (4 x 8-12)
12kg x 12
12kg x 12
12kg x 12
12kg x 12
Face pulls (3 x 12-15)
6kg x 8
8kg x 15
8kg x 15
8kg x 15
Rear delt fly machine (3 x 8-12)
30kg x 12
35kg x 12
40kg x 12
40kg x 12
Seated leg curl (3-4 x 6-10)
40kg x 10
70kg x 10
70kg x 10
70kg x 8
Rdl (2-3 x 6-10)
100kg x 10
140kg x 10
180kg x 10
180kg x 8
Lying leg curl (3-4 x 10-15)
42.5kg x 15
42.5kg x 15
42.5kg x 10
Strength well down on db ohp today, might drop Deadlift on back days as ithink itās hindering recovery. May look at alternating Rdl with Glute drive for Hamstrings.
Eat more
No the previously un registered rolls of back fat have to go.
Quads and abs W4 (+ some arms)
5 mins treadmill
Squat (5 x 6-10)
60kg x 10
80kg x 8
100kg x 6
120kg x 6
120kg x 6
120kg x 6
120kg x 6
120kg x 6
Hack squat (4 x 8-12)
50kg x 12
50kg x 12
50kg x 12
50kg x 12
Leg extension (3 x 10-20)
45kg x 20
45kg x 20
45kg x 20
Leg press (3-4 x 8-12)
120kg x 10
160kg x 12
160kg x 9
160kg x 8
Dips
Bw x 20
12
8
Ez bar curl
20kg x 10
20kg x 10
20kg x 10
V handle pushdown
30kg x 20
35kg x 12
35kg x 10
Went out on the 30th, evening before we went into tier 3 (pubs shut). Pub had a lock in til 0400. Still suffering today. Should have done 10 reps at 120kg for squats, just didnāt have it in me.
Chest + Calves W5
5 mins treadmill
Incline db bench (3-4 x 6-10)
22kg x 10
26kg x 10
28kg x 10
32kg x 10
32kg x 10
32kg x 8
32kg x 7
Bb bench (5x5) {should have been first and 90kg on 5x5)
40kg x 10
60kg x 5
70kg x 5
80kg x 5
80kg x 5
80kg x 5
80kg x 5
80kg x 5
Fly machine (3 x 8-12)
80kg x 12
85kg x 12
85kg x 11
85kg x 11
Low to high cable fly (3 x 10-15)
10kg x 14
10kg x 12
10kg x 10
Standing calf raise (4 x 5-10)
80kg x 10
120kg x 10
160kg x 10
180kg x 10
180kg x 10
180kg x 10
Calf press (3 x 10-15)
100kg x 15
100kg x 15
100kg x 15
Facepulls
2 x 20
5 mins treadmill
Welcome to tier 8, whatās that going to mean for you?
Gym shut, but hopefully I can borrow a bar and some plates again and take over the dining room with squat stands and bench.
Daughter will be missing more school which she could do without having had a recent dyslexia diagnosis.
Missus working from home, but this time my mum can come over to help out as sheās in our support bubble.
Iām going to keep working as much as I can which should be pretty much full time.
So not a disaster, just giving the rest of us a chance on the Transformation challenge?
@dagill2. Iām thinking 6+ weeks of just kettlebell and bands might be quite good. Iāve been ignoring some elbow pain for a while but itās got to a point where itās hindering work and uncomfortable at night. Some time off heavy(ish) lifting might help.
I got some new gym trainers just before lock
down that are really running shoes so am toying with the idea of running before work. (please talk me out of this)
Iāve just started a couch to 5k program and I can confirm itās an awful idea.
@kleinhound did a month of Murph about this time last year and saw growth. If I remember correctly, he also had no serious loss in top end strength either so that style of training is definitely an option. If you wanted to go even more basic, the 10k swings challenge or Pavels Simple and Sinister might also fit the bill.
The thing lock down fucks up for me is not being able train before work, I spose icould try to quietly do kettle bell stuff at 0500 but once I wake the missus up this will be a no go. I just donāt have the energy and time to train after work. Morning runs might have to make an appearance. I did consider the 1000 swings, will have to see if I can do them silently!
No, no you should definitely do that. 
Spoiler alert: you canāt do them quietly.
Just started reading simple and sinister on kindle, really interesting, like the prying squat and 90 90 stretches warm up. I think it would really help with hip mobility for squatting. Have you run the programme?
Iām going to say yes, but only the really basic 10 x 10 swings and 10 get ups.
Iām also not the person to talk to about hip mobility, because I have it.
Seated ohp
20kg x 10
30kg x 8
40kg x 6
50kg x 4
60kg x 2
70kg x 1
65kg x 3
65kg x 3
65kg x 3
65kg x 3
65kg x 3
60kg x 3
60kg x 3
60kg x 3
60kg x 3
60kg x 3
40kg x 14
10kg db lateral raises ss bpa
30/18
22/16
16/12
