28 November
Deadlift
60kg x 12
100kg x 8
120kg x 6
140kg 3x5
150kg x 3
160kg x 2
Strict Military Press
20kg x 12
40kg x 8
45kg x 6
50kg 3 x 5
60kg x 3
65kg x 3
Chin Up
x3
x4
x5
5kg 3 x 5
10kg x 3
15kg x 2
Triceps Dumbbell Skull Crusher
10kg x 8
14kg x 8
Preacher Curl (EZ Bar plus)
25kg 2 x 8
30 Degree Lat Raise
8kg 2 x 12
2 December
Squat
20kg x 12
60kg x 8
100kg x 6
120kg 3 x 5
135kg x 3
145kg x 2
Bench Press
20kg x 12
60kg x 10
80kg x 8
100kg 3 x 5 - started to fatigue around here
105kg x 3
110kg x 2
Bent Over Row
20kg x 12
40kg x 8
50kg x 6
60kg 3 x 5
70kg x 3
80kg x 2
Skullcruser
EZ Bar + 25kg 2x6
Incline Dumbbell Curls
16kg 2x6
45 Degrees Lat Raise
8kg 2x12
3 December
Rugby training
4 December
Deadlift
60kg x 12
100kg x 8
120kg x 6
140kg 3x5
150kg x 3
160kg x 2
Strict Military Press
20kg x 12
40kg x 8
45kg x 6
50kg 3 x 5
60kg x 3
65kg x 3
Chin Up
x3
x4
x5
5kg 3 x 5
10kg x 3
15kg x 2
Triceps Dumbbell Skull Crusher
16kg x 8
16kg x 8
Preacher Curl (EZ Bar plus)
25kg 2 x 8
30 Degree Lat Raise
8kg 2 x 12
5 December
Squat
20kg x 12
60kg x 8
100kg x 6
120kg 3 x 5
135kg x 3
145kg x 2
Bench Press
20kg x 12
60kg x 10
80kg x 8
100kg 3 x 5
105kg x 3
110kg x 2
Bent Over Row
20kg x 12
40kg x 8
50kg x 6
60kg 3 x 5
70kg x 3
80kg x 2
Skullcruser
EZ Bar + 25kg 2x8
Incline Dumbbell Curls
16kg 2x8
45 Degrees Lat Raise
8kg 2x12
7 December
Deadlift
60kg x 12
100kg x 8
140kg x 4
150kg 3x5
160kg x 3
170kg x 2
Strict Military Press
20kg x 12
40kg x 8
45kg x 6
50kg 3 x 5
60kg x 3
65kg x 3
Chin Up
x3
x4
x5
5kg 3 x 5
10kg x 3
15kg x 2
Triceps Dumbbell Skull Crusher
16kg x 8
16kg x 8
Preacher Curl (EZ Bar plus)
30kg 2 x 8
30 Degree Lat Raise
8kg 2 x 12
9 December
Squat
20kg x 12
60kg x 8
100kg x 6
120kg 3 x 5
135kg x 3
145kg x 2
Bench Press
20kg x 12
60kg x 10
80kg x 8
100kg 3 x 5
105kg x 3
110kg x 2
Bent Over Row
20kg x 12
40kg x 8
50kg x 6
60kg 3 x 5
70kg x 3
80kg x 2
Skullcruser
EZ Bar + 30kg 2x6
Incline Dumbbell Curls
16kg 2x8
45 Degrees Lat Raise
8kg 2x12
10 December
Last rugby training session before Christmas
11 December
8km run - 40mins (ave 5:06min/km)
12 December
Deadlift
60kg x 12
100kg x 8
140kg x 4
150kg 3x5
160kg x 3
170kg x 2
Strict Military Press
20kg x 12
40kg x 8
45kg x 6
50kg 3 x 5
60kg x 3
65kg x 3
Chin Up
x3
x4
x5
5kg 3 x 5
10kg x 3
15kg x 2
Triceps Dumbbell Skull Crusher
16kg x 8
16kg x 8
Preacher Curl (EZ Bar plus)
30kg 2 x 8
30 Degree Lat Raise
8kg 2 x 12
Seen to be in the groove now mate 
Getting there. Need to work on getting the numbers up a bit and Iāve been rather lax with the diet for a week or two so havenāt got leaner but then also havenāt visibly got fatter soā¦
Week 21 comparison photos. If I really try and look at them objectively, I think I can see that Iāve made progress in putting on muscle. Looking at them subjectively though, I feel I need to do a cut to get some definition.
17 December
Squat
20kg x 12
60kg x 8
100kg x 6
120kg 3 x 5
135kg x 3
145kg x 2
Bench Press
20kg x 12
60kg x 10
80kg x 8
100kg 3 x 5
105kg x 3
110kg x 2
Bent Over Row
20kg x 12
40kg x 8
50kg x 6
60kg 3 x 5
70kg x 3
80kg x 2
Skullcruser
EZ Bar + 30kg 2x8
Incline Dumbbell Curls
16kg 2x8
45 Degrees Lat Raise
8kg 2x12
Still looking solid mate. Nice work.
Cheers buddy. Dialled in the carb and fat portions and it has already made a difference. Trying (mentally) to focus on how the lifts are improving instead.
18 December
Deadlift
60kg x 12
100kg x 8
140kg x 4
155kg 3x5
170kg x 3
180kg x 2
Strict Military Press
20kg x 12
40kg x 8
45kg x 6
55kg 3 x 5
65kg x 3
67.5kg x 2
Chin Up
x4
x5
x6
5kg 3 x 5
10kg x 3
15kg x 2
Triceps Dumbbell Skull Crusher
16kg x 8
16kg x 8
Preacher Curl (EZ Bar plus)
30kg 2 x 8
30 Degree Lat Raise
8kg 2 x 12
This is totally my philosophy. I only focus on getting stronger and eating and let the body do what ever it will.
I need to do this more. Just about learning to be comfortable in your own skin.
19 December
Squat
20kg x 12
60kg x 8
100kg x 6
125kg 3 x 5
140kg x 3
150kg x 2
Bench Press
20kg x 12
60kg x 10
80kg x 8
100kg 3 x 5
105kg x 3
112.5kg x 2
Bent Over Row
20kg x 12
40kg x 8
50kg x 6
60kg 3 x 5
70kg x 3
80kg x 2
Skullcruser
EZ Bar + 30kg 2x8
Incline Dumbbell Curls
18kg 2x8
45 Degrees Lat Raise
8kg 2x12
21 December
Squat
100kg 3x12
Dumbbell Lunge
16kg 3x12
Leg Curl
47.5kg 3x12
Romanian Deadlift
100kg 3x12
EZ Bar Upright Row Wide Grip
17.5kg 2x12
EZ Bar Upright Row Narrow Grip
17.5kg 2x122
Dumbbell Lateral Raise
6kg 2x12
V Sits
3x12
Decline Crunches
3x12
22 December
Wide Pull Up
3x12
Narrow Grip Lat Pulldown
55kg 3x12
Supinated Bent Over Row
40kg 3x12
Wide Grip Low Cable Row
25kg 3x12
Bench Press
80kg 3x12
Seated Flat Cable Pec Fly
40kg 3x12
Incline Dumbbell Bench Press
28kg 3x12
Upright Incline Dumbbell Fly
6kg 3x12
Low Incline Curl
12kg 2x12
Seated Dumbbell Alternate Curl
12kg 2x12
Triceps Cable Extension
20kg 2x12
Triceps Dips
2x15
23 December
Deadlifts
140kg 3x12
Romanian Deadlifts
100kg 3x12
Nordic Hammie Curls
3x12
Rear Foot Elevated Dumbbell Split Squat
10kg 3x12
Leg Extension
45kg 3x12
Wide Grip Barbell Upright Row
15kg 3x12
Close Grip Barbell Upright Row
15kg 3x12
Lateral Raise
6kg 3x12
V Sit
3x12
Decline Crunch
3x12
