shrugs - 105kgs-6 /110kgs-6 /110kgs-6 /110kgs-6 /110kgs-5
6 sets of neck bridges
forearm curls - 45kgs-6 /47.5kgs-5 /50kgs-5 /45kgs-6 /45kgs-5
squats - 100kgs-5 /110kgs-5 /110kgs-5 /100kgs-5 /100kgs-5
dp press - 40kgs-6 /40kgs-6 /40kgs-4 /37.5kgs-5 /37.5kgs-5
machine chest press -50kgs-8 /70kgs-6 /80kgs-5 /75kgs-5 /70kgs-5
pullups-6 /10kgs-5 /15kgs-5 /20kgs-4 /22.5kgs-2 /25kgs-1 /20kgs-3 /17.5kgs-2 /15kgs-3
chinups-10kgs-4 /15kgs-4 /17.5kgs-3 /20kgs-2 /15kgs-4 /12.5kgs-3 (paused) /10kgs-3 (paused)
ring dips -20kgs-5 /bw-5 /30kgs-4 /35kgs-3 /40kgs-5 /35kgs-4 /30kgs-5 /25kgs-fail /10kgs-10 /bw wide-7 /bw normal-7
stepups - 50kgs-5 /55kgs-5/ 60kgs-5 /55kgs-6 /55kgs-6
alternated
elevated diamond pu’s-10/20/9
wall diamond planche pu -7/7/6
run around cross country track, didnt time it. between 4 and 5 miles.
shrugs-105kgs-6 /110kgs-6 /110kgs-5 /110kgs-5 /105kgs-5 /100kgs-5,2
neck bridges - 5 sets
leg raises and straddle - 8,8,7
situp bench, weight behind head - 15kgs-6 /20kgs-6 /25kgs-1 /20kgs-4
I am away on holiday for a few weeks. Wont have access to a gym, but will improvise in the places I
will be staying.
Take care all.
back from holiday, didnt do any training whilst i was away 
Training yesterday
squats - 90kgs- 7 / 100kgs-5/100kgs-5/100kgs-5/100kgs-5/100kgs-5/100kgs-3/100kgs-3
mil press-50kgs-7/55kgs-5/60kgs-5/60kgs-5/60kgs-5/60kgs-3
Todays workout
19.32 run on cross country track
bench press-70kgs-7/ 70kgs -six sets of 5 reps
supersetted with diamond pushups from 10 to 5 reps
last weeks training
squats -90kgs-7/4 sets of 100kgs for 5/2 sets of 100kgs for 3
mil press-50kgs-7/55kgs-5/3 sets of 60kgs for 5/60kgs-3
pullups-bw-6/10kgs-5/15kgs-5/20kgs-3/22.5kgs-2/15kgs-4/10kgs-3 (paused reps)
chins-10kgs-5/10kgs-5/15kgs-3/10kgs-4/7.5kgs-4
4 circuits with elevated diamond pushups, pullups, chinups, elevated pushups, monkey bars.
This week
squats-3 sets of 90kgs for 8/ 2 sets of 90kgs for 6
mil press - 50kgs-5 /55kgs-5/60kgs-5 /60kgs-5 /55kgs-5
circuit for 4 sets
squats - 80kgs- 4 sets of 7
mil press - 50kgs - 4 sets of 5
diamond pushups - 4 sets of 10
next workout
bench press - 70kgs - 4 sets of 5
bar dips - 10kgs-5 /20kgs-5 / 3 sets of 25kgs for 5
squats - 2 sets of 70kgs for 8
circuit for 4 sets
bench press - 70kgs - 4 sets of 5
squats - 70kgs - 4 sets of 6
bar dips - 15kgs - 4 sets of 5
squats - 70kgs - 4 sets of 6
I worked on as deep as i could go on squats this week
next workout
pullups - 10kgs-5 / 15kgs-5 /15kgs-4 /15kgs-3 /15kgs-2
chinups - 10kgs-5 / 10kgs-5 / 10kgs-4 / 10kgs-3 / 10kgs-3
circuit for 4 sets
pullups - 4 sets of 3
diamond pushups - 4 sets of 15
chinups - 3,3,2,2
squats - 90kgs-12 /90kgs-10 /90kgs - 8 /90kgs-8 /90kgs-10
mil press - 60kgs-5 /65kgs-3 /60kgs-4 /60kgs-4 /60kgs-4
I am keeping the squats low, i am not as fast coming up as i would like on the squat,
continuing to work until i can properly explode up for the first 12 reps and then will
move the weight up.
bench press - 5 sets of 75kgs for 5
squats - 5 sets of 80kgs for 6
circuit
bench press - 70kgs - 5,5,5,4
squats- 80kgs - 6,6,5,5
diamond pushups - 15,10,10,10
circuit
mil press - 50kgs - 7,6,5,5,5,4,5,5
squat - 70kgs - 7,7,7,7,7,7,7,7
bench press - 65kgs - 7,6,5,5,5,5,5,5
Mondays workout
Squats - 90kgs-15,12,10,8,6
Mil press - 60kgs- 5,5,5,5,5
Today’s workout
Squats - 80kgs- 15,12,10,8,8
Bench - 70kgs- 10,8,7,7,9
Bit of a cold last few days, so have taken out circuits at the end
monday
squats - 90kgs-20/12/12
mil press - 60kgs-5 /65kgs-3 /65kgs-2
wednesday
squats - 80kgs-20,12,12,10
bench press - 75kgs-7/7/7/7
thursday
squats - 70kgs-20/15/12/12
pullups - 10/9/7/5/3
saturday
squats - 70kgs-20/20/15/10 - 80kgs - 9/6
mil press - 50kgs-10/10/8/8/7/4/3
today
leg press - 200kgs-10/12 - 180kgs - 14/14 - 160kgs - 15/15
pullups - 9/6 - lat pulldown - 11 plates: 10 ---- 12 plates: 8 ---- 11 plates: 9/8
today
squats-60kgs-30/20/15/15
bench press-70kgs-10/9/8/7/6/5/4/4
today
leg press-150kgs-10/170kgs-8/190kgs-8/210kgs-8/230kgs-10/250kgs-6/230kgs-10/210kgs-10/190kgs-10
machine shoulder press - 25kgs-8/30kgs-8/35kgs-7/40kgs-5/45kgs-5/50kgs-2/40kgs7/40kgs-7
Yesterday
Squats-60kgs-10/70kgs-10/80kgs-10/90kgs-10/100kgs-8/90kgs-8
Chinups-10/9/8/7/6/6
Today
Leg press-150kgs -15/170kgs-10/190kgs-10/210kgs-10/230kgs-10/250kgs-10/210kgs-10/210kgs-5
Bench press-60kgs-15/70kgs-10/75kgs-8/80kgs-5/80kgs-5/80kgs-5/80kgs-3
Saturday: hill run
Today
Squats: 80kgs-10 /90kgs-8/8/8/8/8/8/8
Mil press: 50kgs-5 /55kgs-5/5/5/5/5/6/5
Legs still feeling very tight and slow from legs last few weeks, upper body felt sluggish today as well.