Yesterday:
PUSH DAY:
Push press:
40x5
50x5
55x5
60x5
65x5
Incline Bench Press:
40x5
50x5
60x5
70x5
80x5
90x5
Bench press:
60x10
70x5
80x5
90x5
100x5
Isolation Circuit: 4 exercises x 8 reps x 4sets
Incline dumbbell press - 28x8x4
Lateral raises - 10x8x4
Incline dumbbell flies: 10x8x4
Front raises - 10x8x4
PULL DAY:
Hammer lat pulldown:
40x5
50x5
60x5
70x5
80x5
85x5
Underhand chest supported row:
30x5
45x5
60x5
75x5
80x5
Seated row:
60x5
67x5
75x5
80x5
85x5
90x5
97x5
Isolation Circuit: 4 exercises x 6-8 reps x 4 sets
Dumbbell curl: 18x6x4
Reverse Ez curl: 30x6x4
Wide Ez Curl: 30x6x4
Dumbbell shrugs: 40x8x4
Max reps circuit: 4 exercises x max reps x 1
Pullover machine: 75x12
Cable station shrugs: 120x12
Ez cable curls: 60x6
Barbell wrist curls: 30x12
Did the prowler challenge at EVO gym today…
My FUCK the first time I have ever used a prowler… was hell on earth but fucking sweet! I couldnt feel my legs, just seizures of pain in my calves and legs. Couldnt stand up or bend my legs…
10min lay on the floor… haha
Couple of hours after the prowler challenge:
LEG DAY:
Leg press"
60x5
100x5
140x5
180x5
220x5
180x10
140x10
100x10
Lying hamstring curls:
25x5
30x5
35x5
40x5
47x5
Goblet squat:
23x15
28x12
32x12
40x12 —> Held just under the one plate as holding it curled and so forth was a mission, still got to parrellel though
Took yesterday off, didnt have time to work out.
Today:
PUSH - PULL DAY
A1 - Incline dummbbell press
28x5
30x5
32x5
35x5
40x5
A2 - One arm dummbbell row
30x5
32x5
35x5
40x5
45x5
B1 - Push press
40x5
50x5
55x5
60x5
65x5
B2 - Hammer lat pulldown
70x5
75x5
80x5
85x5
90x5
C1 - Seated dummbbell press
18x5
20x5
23x5
25x5
28x5
C2 - Seated cable row
80x5
87x5
90x5
97x5
105x5
Isolation circuit - Focus on PULL
Barbell shrug: 100x6x4
Reverse Ez curl: 35x6x4
Dummbbell shrug: 40x6
Ez wide grip curl: 35x6
Today:
PUSH DAY:
Push press:
40x5
50x5
55x5
60x5
65x5
70x5
75x3 -----> FUUUUCKING STOKED that i put 10kg increase in my push press, from 65x5 to 75x3. STOKED! 
Incline Bench Press:
40x5
50x5
60x5
70x5
80x5
90x5
Bench press:
60x10
70x5
80x5
90x5
100x5
105x5
Isolation Circuit: 4 exercises x 6 reps x 4sets
Seated dummbbell press: 20x6x4
Seated tricep dummbbell extension: 23x6x4
Bent arm lateral raises: 10x6x4
BW Dips: 6x4
My focus is on trying to bring my triceps and shoulders on this day every week. Benching at the end is quite hard as I have done 2 exercises beforehand and ja still feel strong but I know my shoulders are not as strong as if I did benching as the first exercise. But 105x5 is something that I was pleased with today.
Enjoying this split as I have alot of room to move around in and its not so linear. I go by how I feel and so on. Always trying to push for me reps or weight each week though. Weight today is setting at about 86. -.
PULL DAY:
Hammer lat pulldown:
40x5
50x5
60x5
70x5
80x5
85x5
Underhand chest supported row:
30x5
50x5
60x5
70x5
80x5
Seated row:
60x5
75x5
80x5
85x5
90x5
97x5
Isolation Circuit: 4 exercises x 6-8 reps x 4 sets
Barbell shrugs: 100x8x4
Wide grip Ez curl: 35x8x4
Dummbbell shrugs: 45x8x4
Reverse Ez curl: 35x8x4
Max reps circuit: 4 exercises x max reps x 1
Pullover machine: 75x12
Lat pull down machine: 67x15
Machine shrugs: 150x15
Ez cable curls: 50x15
Today:
LEG DAY
Zercher squats:
50x10
60x5
70x5
80x5
90x5
100x5 ----> felt goood!!!
Goblet squats standing on steps to get a deeper movement:
25x10
28x10
30x10
35x10
40x10
Seated calf raises:
50x15x3
Walking lunges:
20kg x 30 steps
Seated leg press calf press:
97x12x3
Ab work
Neral charge workout at home today
Wanted a quick sesh at home just to get some stretching and mobility work in. Mainly because my legs are FUCKED from yesterday and also I had to study today. Wanted to solidify the main work pieces in my head, been gunning the books hardcore since monday and needed today to make it STICK!
So basicall had a 5kg sandbag with straps:
Squat clean and press: 5x5x4
Bag kettlebell swings: 5x10x4
Push press into the air (eccentricless): 5x5x4
Bodyweight push ups: Bwx5x4
A1 - Push press
40x5
45x5
50x5
55x5
60x5
65x5
A2 - Closegrip v-bar lat pulldown
40x5
50x5
60x5
70x5
80x5
85x5
B1 - Seated dummbbell press
18x5
20x5
23x5
25x5
28x5
B2 - Tbar row
30x5
45x5
55x5
60x5
65x5
C1 - Cable cross over
12.5x5x5
C2 - Seated cable row
67x5
75x5
82x5
90x5
97x5
Abs
Neural charge workout today with my girlfriend hehe! 
Power snatch: 40x3x6
Medicine ball slams: 6kg ballx5x6
Jump onto boxes: Bwx5x6
Push ups: Bwx5x6
Was a good workout. Felt fired up afterwards
My bodyweight is sitting at 85 when waking up. Which is awesome, that was my goal I got up to 86.5 highest so far. Alot of it was spilling over into fat and I was eating like an animal unhealhy a main part. So the goal is and has been this week, switching to clean eating, alot of it but clean. Adding tomato sauce and condiments to some meals, still dirnking with the mates when we go out and having some Mc D’s afterwards to stop the hangover lol. But really other than that just clean eating.
Next month I start doing strength and conditioning work at Evo once a week ontop of my normal training. I will adjust my caloric intake if I start losing bodyweight. Want my weight to increase but keep lean body mass increasing.
This week I will be purchasing a protein shake to drink during workouts.
I had an INSANE session today! Last night in bed I told myself I was going to get 80x1 on the push press, 100x1 on incline press and 120x1 on the bench! I was so excited when I woke up, my stretching was a tad rushed and my mate chris was at gym so I was feeling gooooood!
PUSH DAY:
Push press:
40x5
50x5
55x5
60x5
65x5
70x5
75x3
80x1----> 5kg PR!!! Weight flew up, was so amped but wanted room later for the 120kg bench i had my eye on!
Incline Bench Press:
40x5
50x5
60x5
70x5
80x5
90x5
95x3 ----> was amped like pig in a trough!
100x3 —> 2 rep PR!!! Was aiming for just 100x1 but 2 reps followed, was happy with this, next week going for 100x5!
Bench press:
60x10
70x5
80x5
90x5
100x5
105x3 —> thought about leaving it here, didnt feel I could do more on a higher weight
110x1 → Said fuck it and exploded this puppy up!
120x1—> PR!!! I call this a PR because I have hit this weight twice before and each time I have had a tad bit of assistance at the top by a spotter and today it was all nautral baby!!!
Isolation Circuit: 4 exercises x 6 reps x 4sets
Seated dummbbell press: 20x6x4
Seated tricep dummbbell extension: 25x6x4
Bent arm lateral raises: 12x6x4
Skull crushers: 25x6x4
[quote]Diluted56 wrote:
120x1—> PR!!! I call this a PR because I have hit this weight twice before and each time I have had a tad bit of assistance at the top by a spotter and today it was all nautral baby!!!
[/quote]
Today:
LEG DAY
Zercher squats:
50x10
60x5
70x5
80x5
90x5
100x5
Goblet squats standing on steps to get a deeper movement:
30x10
32x10
35x10
40x10
45x10
50x10
Seated calf raises:
60x10x3
Lying hamstring curls:
25x5
30x5
35x5
40x5
47x3
Ab work
Missed back day this week, lol was studying for exams so got mixed up with the program.
Had a neural charge workout yesterday:
Power snatch: 40x3x6
Push ups: Bwx5x6
Dumbbell snatch press: 15x3x6 one side then the next round other side
Box jumps: Bwx5x6
Today
PUSH - PULL DAY:
A1) Push press:
40x5
50x5
55x5
60x5
65x5
70x5
A2) Lat pulldown:
60x5
70x5
75x5
80x5
85x5
B1) Incline dumbbell press:
28x5
30x5
32x5
35x5
40x5
B2) One arm dumbbell row each side:
32x5
35x5
40x5
45x5
50x5
C1) Hammer push machine:
60x5
70x5
75x5
80x5
85x5
C2) Lat hammer pulldown machine:
60x5
70x5
75x5
80x5
85x5
PUSH DAY:
Push press:
40x5
50x5
55x5
60x5
65x5
70x5
75x3
Incline Bench Press:
50x5
60x5
70x5
80x5
90x5
100x3
Bench press:
60x10
70x5
80x5
90x5
100x5
110x3
Isolation Circuit: 4 exercises x 8 reps x 4sets
Seated dummbbell press: 20x8x4
Seated tricep dummbbell extension: 25x8x4
Bent arm lateral raises: 12x8x4
Skull crushers: 25x8x4
Did some awesome new things at gym today, was awesome and fuck tiring! Good times
PULL DAY: {ROW DAY}
Underhand chest supported row:
30x6
45x6
60x6
75x6
80x6
Meadows Row: These were awesome at working the whole back and isolating each side of the back perfectly!
15x10
20x10
30x10
35x10
40x10
Stretchers: One hell of a burner! Jeeeez but felt my back working haaaard and properly! Full ROM!!!
20x10
40x10
50x10
55x10
60x5
Seated close grip handle rows: These were done with two D attatchments to get a better stretch in the back
60x8
72x8
80x8
Trap/Bicep circuit:
4 exercises x 6 reps x 4 rounds
Power row: 40x6x4
Ez barbbell wide curl: 35x6x4
Dumbbell shrug: 45x6x4
Hammer curls: 20x6x4
I had an awesome workout with big piet today! Was challenging, new and an awesome row workout, feel my back and traps got owned hard, which is what the goal was Gonna stick with this workout for a while.
Dude I’m fucked
Hellofa sesh!