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Mon 19th

 

Squat: 60kg 5x5

Overhead Press: 34kg 5x5

Deadlift: 74kg 1x5

Assisted Pull ups 13.75kg: 12,12,10

 

Fri 23rd

Squat: 65kg 5x5

Bench Press: 47.5kg

 

Sun 25th

Squat: 65kg 5x5

Overhead Press: 34kg 5x5

Bench Press: 50kg 5x5

Deadlift: 74kg 1x5

Assisted Pull ups 11.25kg: 10,10,10

 

 

Still not happy about my squats. Might try and video on Friday. All my weight seems to be on my front feet. I'm curling my toes up but I still feel like the weight is on the balls of my feet rather than my heels.

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Weds 28th

 

Squat 65kg: 5x5

Bench Press 50kg: 5x5

Overhead Press 34kg: 5x5

Prone Bridges 60secs x3

 

Sat 1st May

 

Squat 65kg: 5x5

Bench Press 50kg: 5x5

Overhead Press 34kg: 5x5

Deadlift 60kg x5

Press ups: 15,9,11

Crunches: 20,20,20

 

Tues 4th

 

Squat 65kg: 5x5

Bench Press 50kg: 5x5

Inverted row 10x3

Pullups 22.5 assisted: 12,12,12

Reverse Crunch: 12x3

Crunch: 20x3

 

Reading Robert's book right now. Planning a nutrition program and training. Would like to start splitting sessions so I spend one day on legs, one day on back, one on arms etc if possible. We shall see.

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  • 2 weeks later...

Fri 7th

Squat 65kg: 5x5

Bench Press 50kg: 5x5

Row 43kg: 5x5

Pulldown 55kg: 5x5

 

Tues 11th

Squat 65kg: 5x5

Bench Press 50kg: 5x5

Inverted Row: 8x3

Overhead Press 33kg: 5x5

Assisted pull-ups 22.5kg: 12x3

Row 43kg: 5x5

Tricep pulldown 21kg: 5x5

Crunches: 20x3

 

Sat 15th

Squat 65kg: 5x5

Bench Press 52.5kg: 5x5

Overhead Press 33kg: 5x5

Row 46kg: 5x5

Tricep pulldown 23kg: 5x5

Curls 32kg: 5x5

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  • 4 weeks later...

Thurs 20th

Bench Press 50kg: 5x5

Pulldown 60kg: 5x5

Row 47.5kg: 5x5

Tricep Pull Downs 20kg: 5x5

Skull crushers 23.3: 10x3

 

 

Tues 25th

Squat 65kg: 5x5

Bench Press 52.5: 5x5

Overhead Press 33kg: 5x5

Assisted pullups 11.25kg: 10,10,12

Row 47.5kg: 5x5

Kneeling Leg Curl 35kg: 5x5

Seated Leg Curl 25kg: 5x5

 

Fri 28th

Squat 65kg: 5x5

Deadlift 73kg: 5x5

Prone Bridges: 60secs x3

Bicep Curls 33kg: 5x5

Kneeling Leg Curl 35kg: 5x5

Seated Leg Curl 25kg: 5x5

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Sat 5th

Squat 70kg: 5x5

Bench Press 50kg: 5x5

Overhead Press 33kg: 5x5

Deadlift 73kg: 5x1

Assisted Pullups 11.25kg: 12x3

Kneeling Leg Curl 35kg: 5x5

Seated Leg Curl 35kg: 5x5

Dumbbell Curls 14kg: 5x5

Cable Rows 48kg: 5x5

Tricep Pulldowns 23kg: 5x5

Seat Leg Press 100-135kg: 5x5

 

Tues 8th

Squat 70kg: 5x5

Bench Press 50kg: 5x5

Overhead Press 33kg: 5x5

Deadlift 73kg: 5x1

Assisted Pullups 11.25kg: 12x3

Dumbbell Curls 14kg: 5x5

Cable Rows 48kg: 5x5

 

Fri 11th

Squat 70kg: 5x5

Bench Press 50kg: 5x5

Deadlift 73kg: 5x1

Assisted Pullups 11.25kg: 12x3

Kneeling Leg Curl 35kg: 5x5

Dumbbell Curls 14kg: 5x5

Cable Rows 48kg: 5x5

Tricep Pulldowns 23kg: 5x5

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