Thursday - Shoulders
Machine Lat raise
15, 15, 30, 45 13 rep (PB)
DB shoulder press
15, 17.5, 20 9 rep (PB)
15, 17.5, 20 9 rep
Shrugs
40, 80, 120 3 rep rest pause 3 rep (PB)
Rear delt db flyes
15, 20, 25 9 rep (PB)
Face pull
25, 35, 40 15 rep (PB)
5 personal bests today - wow!!!
Actually the shrugs i should of got more but forgot my straps DAMMIT!!
Tbf although i’ve been hitting alot of PB’s the last 2 workouts i have been using a belt, still anything to push those heavier weights safely right?
Back today…i’m thinking of doing pullovers in 3 sets instead of 4 ramped:
55, 70, 80 or similar just to push some heavier weight and be less fatigued for that all important top set 
chin ups i’ve decided will be close grip. I’ve been pissing around on these for a few weeks and its time to stick to one variation- these are best for lower lats and serratius as well. Aiming to get 12.5 for a top set of 6 reps today… I don;t use a full ROM on these but i find it easier on my forearm (have injured it befor), and i’ve read on this site that for hypertrophy of the lats full ROM is not needed.
Not sure why i always go for lower reps tbh as in terms of pure hypertrophy they say 10 is best. But i prefer pushing myself in the 6-8 rep range so much more and i find itss faster to progress in weight!!
Friday - Back
Pullovers (machine)
55, 70, 80 5 and half reps (PB)
Chin ups
BW, 7.5, 10 9 reps bw 9 reps (3 reps up from last week)
T bar rows
20, 35, 50, 60 9 reps (3 reps up from last week)
Machine single arm rows (cable row was busy)
20 each side 12,9,9
Machine crunch
hanging leg raises 3 supersets
Great session today again. Got a PR on pullovers (was soo close to geting 6 reps lol) and my middle back is so sore.
Next week i’m upping the weight on t bar rows and weighted chin ups. T bar up to 62.5 and chins up to 12.5kgs.
Arms tommorow and i’m going to make this one count!!
Saturday - arms
Cable curls
30, 40, 50 12 reps
Tricpe pushdwns
30, 40, 50 12 reps
DB Prechers on bench
5, 12.5, 15, 17.5 8 reps (PB)
Dips
15, 15, 9 (PB)
Hammer curls
20, 30,35 8 reps
Overhead tricep extensions
12.5, 15, 22.5 7 reps (pb)
Ok so arms are not going as well a planned but mainly beause i’ve had to constantly switch exercises due to my regular gym being closed in the morning- when i usually go.
Deicided to try switching between biceps and triceps and i have to say it gives an awesome pump! Getting a PB on dips was nice- i want to be able to do 20 straight in first 2 sets by the end of this program and cable curl around 70kg (yes this is quite high but if i put my mind to it who knows??)
Summary of the week…
Most days have been really good i feel. I think that improvement is coming slowly but surely and with PBs in every session this week im really excited for monday!!
I’ve had a few cheat meals this week and last… maybe thats starting to show 
Tbh i’ve not been counting the calories so much but am relying more on come cooked food such as turkey curry and chicken casserole which are good wholesome foods- get me big and strong I’m eating close to 2 times BW in protein which i know is a little high but its hard to keep track of the calories in these types of food
Bench tommorw
Will try using around 15 sets again for chest. Drop set on the incline bench again, might drop weight to 65kg though and go for 12-15 reps.
Thinking also about switching machine bench with flat bb bench- will see how i feel!
Incline flyes i’ll keep weight same and go for rep PB…
Will switch crossover with flat db flyes as flyes stretch the chest out more which is basically what i want- fuck inner chest loool. Yes i’m doing more sets for chest than anything else but it’s something i really need to bring up.
Monday- chest
Incline press
40, 50, 60, 67.5 6 rep PB
BB bench press
40, 60, 70 12,8,5 (ramped shit on this)
Db incline flyes
15, 17.5, 17.5, 17.5 9,9,8 PB
Flat flyes
7.5 20, 20, 12 reps
Seated calf raises
60, 80, 85 6 rep PB
Machine standing raises
130 15, 15, 12 PB
Tuesday - Legs
Leg extensions
63, 77, 91, 105 12 rep (PB)
Squat
60, 80, 100 7 reps(3 assisted), 80 12 rep
Leg press
180, 220, 220 9 reps
Seated curls
42, 56, 77, 91 9 rep
RDLs
60, 80, 100 8 rep
Lying curls
20kgs 18, 15, 10 reps
Decent session…happy about my PB on extensions i suppose 
Went to heavy on squats i feel so will drop to 97.5 next week and see how that goes. Need to do some more stretches as my hips felt really tight when squatting again (find this helps alot).
Leg press on the up again so i’m happy with that, with rdls again hips felt tight and form wasn;t great so i’ll keep weight same again next week.
Must continue stretching everyday!! Lower back, hip flexors, quads, hams, calves.
Benching seems to of stalled so i’m thinking of putting bb flat bench in place of incline and using incline as a second movement. Or doing inclines from the pins…or just anything to get it up lol.
I’ve been ramping differently on most inclines though so i might be fatiguing myself to much sometimes
I do seem to have put muscle on my chest though and it feels sore today!
Weighed myself today…13.5!!!
Thats an increase of around 4 lbs and an 1 inch decrease in waist size- i’m very happy lool
Main aims for future…
switch to flat bench as first chest movement and hit bw for 10 reps.
Leg press 8 plates a side for quads finisher.
Chin up with 15kg plate for reps.
Db military press 25kg for 10 reps.
20 x3 dip.
60kg cable curl for reps.
120kg shrugs for 15 reps.
These are realistic because i know that within a few weeks of practising the flat bench i’ll hit that. Leg press will do aswel, chin ups will be a push but determined to get it. Military is well on the way, dips will be hard but worth it, same with curls. Srugs i can already do for 3 rep just got to get more lool.
Decided i am going to start wsfsb on monday next week
Will start light and not push anything.
Bench will go:
70 wk1 5 reps
75 wk2 3 reps
80 wk3 1 rep (PB!!)
ramped as 40, 60, 70, 60, 40
45, 65, 75, 65, 45
50, 70, 80, 70, 50
Will do this as it adds more volume for extra gains:)
GMs will go:
70 wk1 5 rep
75 wk2 3 rep
80 wk3 1 rep (Weight PB!!- won’t do drop set on here but just rep out with weight)
ramped as 40, 52.5, 65, 70 etc (basically going up 5kg each week)
This programs been great that i’m currently using and will definatly give it another go in the future i just feel like its time for a change so wsfsb here comes!!
Saturday- Arms
Cable curl
55 9 reps (PB- i think i couldn;t make out the weight)
Tricep pushdown
50 13 rep (PB)
DB Preachers
12.5, 17.5, 17.5 10, 7 reps (PB)
Dips
25, 14, 9 (WOOH!! 25 reps major PB!)
Rope curls
25kg 18, 12, 15
Tricep overhead extensions
15kg 16, 15, 15
Damn good session considering i was out drinking at a mates last night!
3 or 4 PBs in a workout- WOOH BUDDY!!
Dips were amazing i got to 15 and thought ‘hmm why am i not tired here???’ and just carried on til i got to 25. I could only do like 12 5 weeks ago
I think with this kind of training i’ve noticed my body responds best to first exercise ramping up to top set then MAYBE doing another set with less weight.
Second exercise ramped up to one or two top sets.
Third exercise straight sets.
Really enjoyed this routine put around 6 pounds (give or take) and feeling great
Monday Chest and calves
BB incline chest
40, 60, 70 3 rep (PB!!)
BB flat press
60kg 7,5,5
Incline flyes
15kg 12,9,9
Flat flyes
10kg 3x12
Seated calves
60,80,90 6 rep (PB!!)
Standing calve machine
140 3x10 (PB!!)