23rd October: Chest and tri's

• Mobility
• DB Bench:
• WU: 10x10's, 5x15's
• WS: 3x10x20's
• Incline BB Bench:
• 50kg: 8, 8, 7 - Failed rep 8, once in from the friggin catch
• Decline flyes:
• 3x10x12.5's
• CGBP:
• 40kg: 8, 6.
• 35kg: 8/9
• 30kg: 12
• Overhead tricep extension:
• 3x10x10kg
• Dips: legs elevated: 20kg plate on legs:
• 10, 14, 16.

Again, felt shoddy today, but the 20's went up again, I did attempt 25's (I couldn't safely put the 22.5's together as we only have loose weights on grip collars) and they just didn't go up.

Rep 8 on the incline bench was frustrating, I was literally one inch from locking, maybe next time. Either way, happy with the 50kg incline bench.

Overall it was decent, I just feel shattered this week. Tricep wise I felt weak for some reason, more so than usual.

22nd October: Legs

• Mobility
• Squats:
• WU: 10xBar, 4x40kg, 4x60kg
• WS: 3x8x80kg
• Front Squats:
• 3x10x50kg
• BB-Calve Raise:
• 70kg: 20+30, 25+25, 20+30.
• RDL:
• 3x10x55kg

Felt shattered today, no idea why. Squats went okay, certainly on the limit of keeping form half decent now, which is annoying, may take the opportunity to up the reps somewhat.

Front squats I did with crossed arms, my wrist just can't handle the bent backwards thing.

BB-Calve raises were okay, still had the wrist issues, but better than last week.

RDL's felt good, no pain at the time. Currently got some general discomfort, but I think I need to attack my glute with a ball.

October 19th: Back and shoulders:

• Mobility
• Deads:
• WU: 10x60kg, 3x80kg, 2x100kg
• WS: 3x4x120kg - last set was just naff
• BOR:
• 3x12x60kg - lots of body English
• SAR:
• 3x14x27.5kg
• OHP supersetted with Arnold press:
• OHP: 3x12x25kg - last set was 10+2.
• AP: 10kg: 10, 7+4, 5+4
• Lateral Raise: 7.5kg: 10, 12, 12.
• BB-Curl: 3x12x25kg

All in all, decent session, will be rolling back the deadlifts next week and adding in more reps hopefully. Need to keep my arse down and chest up.

18th October: Core

• Mobility
• Planks:
• 1min, 1min, 1min
• Land mines + 5kg on bar:
• 12, 12, 12.
• Pallof press with band:
• 10, 10, 10, 10.
• Single arm OHP:
• 12.5kg: 10, 10, 9/10.

Cores pretty knackered. The OHP I was pleased about, could hardly do 12.5kg the week before. Again, my left arm pressing is a lot weaker, so not sure where the point of failure is...Pallof press was done really strictly, with a pause at the end.

I love core days <3

16th October: Chest and triceps

Something just clicked today...No idea what it was, but everything felt amazing, I just had SO much energy to push through a couple of barriers.

• Mobility
• DB bench press:
• WU: 12x20kg, 6x30kg
• WS: 40kg: 10, 10, 13.
• Incline BB bench:
• 45kg: 12, 12, 12/14 - I think I got 14 here, lost count completely.
• Decline flyes:
• 3x16x10kg
• CGBP:
• 40kg: 4 (hahahaha!) then 30kg: 11
• 30kg: 14, 14.
• Over head tricep extension:
• 10kg: 10 - too hard really
• 7.5kg: 17, 13.
• Dips, with legs in the air on bench:
• 20, 26, 18+10.

DB bench flew up this week, no idea why, everything just connected, hence the extra few reps on the last set. Same with incline bench, so much so I upped the weight to 45kg. Decline flyes also felt good.

CGBP was hilarious, presumably due to pushing harder on everything else, and putting db flyes before cgbp, 40kg just didn't want to shift well at all. Dropped the weight to get what I wanted out of them.

Dips were good, purely there to smash the triceps, I also believe a piece of my afternoon food decided to come and see what was happening during the second set...Via my mouth.

All in all, excellent, hopefully it's a sign of things to come.

15th October: Legs

ARRRRRRRRRRRRRRRRRGH! Squats and Oats >:D

• Mobility
• Squats:
• WU: 10xbar, 4x40kg, 3x60kg
• WS: 3x8x77.5kg (PB!)
• Front Squats:
• 55kg: 10, 10, 1+9 (tried gripping with hands over bar on rep 1, just no)
• BB Calve raise:
• 70KG:
• 11+9 - BB on my back, wrists were caining, so stopped)
• 30, 30, 30 - doh grip instead from rack pull
• RDL:
• 3x10x50kg

RAWR! Amazed by the squats, nearly failed on some of the reps, but pushed through, considering last week I did 72.5kg, the jump up to 77.5kg was awesome. They are also a PB for me, this also matches my current 1RM.

My wrists just do not like front squats, I managed to put up with it during front squats, but trying to do calve raises on with the bar on my back just did not work, couldn't hold the bar properly at all.

RDL's felt good, no lumbar pain which I'm pleased about, roll on legs next week.

P.S: John Wayne would be proud

12th October: Back and shoulders

• Mobility
• Deads:
• WU: 10x60kg, 3x80kg, 2x100kg
• WS: 3x4x120kg
• BOR:
• 3x10x60kg
• SAR:
• 3x12x25kg (+4 reps on final set)
• OHP supersetted with Arnold press:
• OHP: 25kg: 10, 12, 11.
• AP:
• 12.5kg: 6 and 6 @ 10kg
• 10kg: 6+4, 6+3
• Lateral raise:
• 5kg: 14, 16, 20.

Lower back was generally okay, felt a little odd due to my core being slightly dodgey on the right from the day before...Need to keep my arse down on deadlifts, and chest up. One more week at 120kg then I'll drop to 100kg/110kg and keep the bum low. Will see how it goes.

Thursday 11th October: Core

• Mobility
• Planks:
• 1min 10sec, 1min, 1min.
• Land mines +5kg on bar:
• 10, 10, 10, 10 (per side)
• Pallof press: band
•  12, 12, 12.
• Single arm OHP:
•  12.5kg: 7 - left side failing....
• 10kg: 11, 12.

My left arm while doing some work appears to collapse at the core...So not sure if thats the right or left obliques etc lacking? It's damn annoying either way.

Deads tomorrow, cannot wait.

Wednesday 8th October: Chest

• Mobility
• DB flat bench:
• WU: 12x20kg, 6x30kg
• WS: 40kg: 12, 9, 7
• Incline BB bench:
• 42.5kg: 12, 9-Failed rep 10
• 40kg: 12
• CGBP:
• 40kg: 12, 12, 10.
• Tricep kickback:
• 15kg: 20, 20 20.
• Curls:
• 15kg: 8
• 10kg: 10, 10.
• Decline flyes:
• 7.5kg: 20, 20, 20. 

Dirrrrrrrty curls. DB bench was pathetic this week, no idea why, front delt felt weird before I even started the session tonight. Roll on next week.

Monday October 8th: Legs

• Mobility
• Squats:
• WU: 10xBar, 4x40kg, 3x60kg
• WS: 3 x 8 x72.5kg
• Front Squats:
• 3 x 10 x 50kg
• BB Calves Raises:
• 3 x 40 x 60kg
• DB Lateral raises: @ 5kg
•  14, 14, 16.
• Bike: 15mins, setting 4.

Back squats are getting hard, surprised I'm continuing, eventually need to up to 10 reps on the working set, but it won't happen right now. Front squats are HARD, no idea why, possibly due to breathing technique, or I'm just not used to them. Lateral raises where just added in, shoulders need some work.

Got things going on tomorrow, so Chest is postponed until Weds...then I'll be in the gym for the rest of the week, the weekends going to be a long one!

October 4th and 5th

October 4th: Core:

• Mobility
• Planks:
• 1min 10 seconds
• 1min
• 1min
• Land mines (Bar+5kg)
• 4x8
• Pallof press with band:
• 3x12
• Single Arm OHP: @10kg
• 12
• 17 (my left side keeps collapsing here, something to note)
• 12
• Skull Crushers:
• 3x20x10kg

October 5th: Back

• Mobility
• Deadlifts:
• WU: 8x60kg, 3x80kg, 2x100kg, 1x110kg
• WS: 3x4x120kg
• BORs: @50kg
• 16
• 16
• 14
• (Above and below supersetted)
• Single arm rows:
• 3x10x25kg
• OHP:
• 3x10x30kg (failed rep 10 of set 3)
• Bent over rear flyes:
• 3x12x7.5kg
• Front raise:
• 3x10x7.5kg

Deadlifts killed me, reps 4 on sets two and three barely got up, really had to push through them. It's been noted I needed to keep my chest up more...Seeing as my 1rm was 115kg and 120kg for 3 sets of 4 is now my PB, it's not so bad. I will probably drop the weight to 110kg or 100kg next week, work on form and more reps hopefully.

All in all, a good week...I just need to keep hitting the pump barrier, and push through it.

Update: 2nd October 2012

Again, apologies, been a while since my last update, and it appears looking back at my last post that I couldn't type anyway.

Mondays session this week: Legs

Squats:

• WU:
• 10xBar
• 4x40kg
• 3x60kg

• WS:
• 3x8x70kg

Front squats:

• WS:
• 3x10x45kg

BB calve raise:

• 3x40x60kg

Bike: 15 mins Hiit, settings 2/10

Tuesdays session: Chest

DB Bench press:

• WU:
• 10x20kg
• 8x30kg

• WS:
• 3x10x40kg

Incline BB bench:

• 3x10x42.5kg

CGBP:

• 42.5kg:   10, 8 - failed rep 9 on set 2
• 40kg:: 9 - literally struggled for the ninth rep

Some cheat db curls @ 30kg: 10, 10, 10

Flyes:

• 3x10x7.5kg

Bike: 15 mins, setting 6 @ 100rpm

Mondays squats: Could have probably pushed out a couple more reps on the final set, pleased with progress here: The front squats are tough, mainly due to them trying to strangle me, but I'm working on it...Seemed to have figured out a nice way of holding the bar, so it's all good.

Tuesdays chest session: Dead happy with the 20kg DB bench, took me nearly 3 weeks to get 3x10, but I got there. Incline BB went up this week, hopefully I'll manage more next week. CGBP was okay this week, increased the weight, so I'm happy with that, just got to keep hammering them.

Weight:
At the end of September I only got down to about 78/79kg, but I'm happy with how things have gone. Fat has dropped, strength has increased, seeing some muscle separations in my legs, abs, and various other places, all in all, very happy. Now time for the lean bulk, just need to make sure my foods are all from good sources.

Roll on the next few months!