Category: Training Log

Sat 27/04/24: Something Light

AM BW: 92.2kg

Background Noise: Random Google Music

Deadlift:
6x120kg
6x120kg
5x150kg
5x180kg
1x180kg
5x180kg
5x180kg
3 minute rests

Paused Single Leg Leg Extension:
12x20kg
12x20kg
12x20kg
No rests, just 12 at a time for each leg (like usual)

Back Extension:
20xBW
20xBW
2 minutes rest

Dumbbell Squeeze Press:
12x55lb / hand
12x55lb / hand
12x55lb / hand @ 7
2.5 minute rests

Dumbbell Upright Row:
12x35lb / hand
12x35lb / hand
Sub 2 minute rests

• Feel like I slept really well last night and the Garmin seems to agree. Had a reasonably good morning too, just the usual Saturday housework then gym around 11am.

• Had some strange masochistic inclination to do some lightish conventional deadlifts today. My back was a bit tight warming up but these all went ok, apart from having a badly pinched hand at one point hence the single, I had to stop and reset for half a minute or so before attempting the set again.
• The leg extensions went pretty well too, only really minor crunchiness and zero pain.
• Did some back extensions after that, my lower back was pretty tired after two sets.
• Took slightly longer rests for the squeeze presses and it made a difference, they were a bit easier than last time. My shoulder has been pretty creaky so probably a good thing.
• Just some lazy upright rows to finish, nice and easy as planned. Was supposed to be two minutes rest but I was seven reps into the second set when the bell went off.
• Nice quick day too, 43 minutes.

Thu 25/04/24: Something Light

AM BW: 93.2kg

Background Noise: Random Google Music

Medium Grip Pause Bench:
10x20kg
10x20kg
8x70kg
3x95kg
3x105kg
3x105kg
2.5 minutes rest

Close Grip Bench Press:
6x85kg
6x85kg
6x85kg
2 minute rests

Barbell Row:
8x85kg
8x85kg
8x85kg
8x85kg
2 minute rests

High Bar Pin Squat:
8x20kg
8x20kg
8x70kg
8x70kg
8x70kg
2 minute rests

EZ Bar Curl:
8x30kg
8x30kg
8x30kg
8x30kg @ 8.5
2.5 minute rests

• Slept poorly for various reasons, and also had a flu shot yesterday, so I felt pretty flat and had a very lazy morning on the couch. Dragged myself out to the gym about 11am. Had my daughter in there for company for most of it which was a little distracting.
• This morning’s weigh in is the heaviest I’ve been since July 22. Not actually trying to gain weight either, I’d planned on gaining a bit over winter but not just yet. Haven’t been going silly with food or anything, but work has been busy and stressful and I’ve just been spending too much time at my desk and eating too many biscuits with too many cappuccinos. A few years ago this would’ve freaked me out but right now I’m like meh, whatever. I don’t feel like my body comp is out of control bad, my bloodwork next month will be interesting though.

• Managed to go a little heavier for bench today, left shoulder felt a bit tweaky but two fairly easy triples was OK. Backed right down for some close (ish) grip bench, the first set hurt a little but the second and third were fine.
• Dropped the bar to the floor for some rows, was pretty happy with how easy the first set felt, and banged out four with no shoulder zaps or issues so that was decent.
• Decided to attempt some really light pin squats, hip was kinda 2/10 tightness to start out but 0/10 in the third so maybe I can incorporate these if I’m extremely conservative.
• Some curls to finish, had a little bit of elbow niggle but if I pay attention to grip and wrist position I can minimise it and even the last set felt pretty good.
• Finished in exactly an hour, pretty good day.

Tue 23/04/24: Something Light

AM BW: 92.8kg

Background Noise: Random Google Music

Spanish Squat (Black Bands):
20 reps
20 reps
20 reps
2 minute rests

RDL to Floor:
8x90kg
8x125kg
8x125kg
8x125kg
2.5 minute rests

Pause Single Leg Leg Extension:
12×17.5kg
12×17.5kg
12×17.5kg
No rest, just leg to leg

Dumbbell Squeeze Press:
12x55lb / hand
12x55lb / hand
12x55lb / hand @ 8
2 minute rests

Dumbbell Pullover:
12x55lb
12x55lb
2 minutes rest

• Slept like crap. Woke up at 4:55am before the alarm went off and almost went back to bed but I knew this would likely be my only early start this week so twisted my own arm to do it. Drank a can of Monster for motivation. Also seem to be sneaking up in weight again.

• Some Spanish squats, with good pauses. Got a quad burn and the last set was reasonably challenging.
• First work set of RDLs felt heavyish so I took 2.5 minute rests but these were fine.
• Lighter leg extensions today, these were fairly easy and there wasn’t much crunchiness.
• Decided on squeeze presses today since they’re fairly shoulder friendly, didn’t really intend to challenge myself as much as the last set did. Actually had a chest pump instead of triceps.
• Did a couple of sets of pullovers since there was zero setup needed. Hard enough that I called it at two sets and walked away after 47 minutes.

Sun 21/04/24: Something Light

AM BW: 91.6kg

Background Noise: 90s Hard Rock Essentials

Medium Grip Pause Bench:
10x20kg
10x20kg
8x70kg
3x95kg

3 Count Pause Bench:
3x90kg
3x90kg
3x90kg
3x90kg
2 minute rests

Pause Lat Pulldown:
12x50kg
12x50kg
12x50kg @ 8
2.5 minute rests

Dumbbell LTE:
12×27.5lb / hand
12×27.5lb / hand
12×27.5lb / hand
2 minute rests

Pause Goblet Squat:
12x60lb
12x60lb
12x60lb
2 minute rests

• Woke up with a headache and just couldn’t shake it, spent all morning on the couch, but got sick of being lazy after lunch. Was feeling a bit better at that point but it started throbbing again during the benching. Also feeling quite a bit of residual soreness in my legs from yesterday.

• Worked up to 95kg for bench and that was enough for my left shoulder to start feeling a little angry so I stopped there. Dropped back and did a few easy triples with long pauses, the third rep was enough to start feeling it. Least I did something.
• Lat pulldowns kinda sucked today too, just headachy and low on energy. Last set was kinda hard even on slightly longer rests with a light weight.
• Figured this weight for LTEs would be pretty easy and safe, and so it turned out. My left elbow was sore, but right was fine so whatever.
• Finished with some goblet squats on a whim, was blowing pretty hard after the second set but my hip was barely bothered, especially so when I remembered to push my knees out.
• Finished in 42 minutes and this was even harder training than I thought I’d manage today given how I felt.

Sat 20/04/24: Something Light

AM BW: 91.9kg

Background Noise: Random Google Music

Kettlebell Bulgarian Split Squat:
12x55lb
12x55lb
12x55lb
12x55lb
2 minute rests

Hamstring Curl:
12×37.5kg
12×37.5kg
12×37.5kg @ 8.5
2.5 minute rests

Paused Single Leg Leg Extension:
12x20kg
12x20kg
12x20kg
No rest, just leg to leg

Low Incline Pause Dumbbell Bench:
12x55lb / hand
12x55lb / hand
12x55lb / hand @ 7.5
3 minute rests

Reverse Dumbbell Fly:
12×27.5lb / hand
12×27.5lb / hand
12×27.5lb / hand
2 minute rests

• I skipped Thursday’s session and slept instead, so had a couple of extra days off. Rushed out to the gym at 11am without drinking any extra coffee today too since I wanted to be back inside and cleaned up for an F1 sprint race at 1.

• Was blowing pretty hard after the third set of split squats and the fourth was quite challenging. Found the hamstring curls pretty difficult by the end too.
• Was pretty happy to note there was almost no crunchiness from my right knee today doing these leg extensions which was a good sign.
• Wanted to test the shoulder out a bit with this dumbbell benching and apart from the first set feeling quite heavy, it felt pretty good. Found a nice groove in the second, started running out of gas in the third.
• Hadn’t done reverse flys in quite a long time plus wasn’t sure how either shoulder would cope, but turns out these were totally fine, maybe even a little bit light. Last set was RPE 5-6.
• All over in 53 minutes.

Tue 16/04/24: Something Light

AM BW: 92.4kg

Background Noise: Random Google Music

Pause Dumbbell Bench Press:
12x45lb / hand
12x45lb / hand
12x45lb / hand
12x45lb / hand
2 minute rests

Pause Lat Pulldown:
12x50kg
12x50kg
12x50kg
2 minute rests

Terminal Knee Extension (Black Bands):
30 reps
30 reps
30 reps
— Supersetted with —
Hammer Curl:
12x25lb / hand
12x25lb / hand
12x25lb / hand
2 minute rests between supersets

Seated Dumbbell Press:
12x25lb / hand
12x25lb / hand
2 minutes rest

• Didn’t get enough sleep last night and my shoulder woke me up which was a bad sign. Almost went back to bed, maybe should have.

• Just some really light benching to get some movement into it into the shoulder. All nice and easy.
• Lat pulldowns were surprisingly challenging.
• Some quad and biceps burn but easy enough, last set of curls was < RPE 6.
• Did some light presses to finish, done in 38 minutes.

Sun 14/04/24: Something Light

AM BW: 91.5kg

Background Noise: Moog – Kei to the City

Trap Bar Deadlift (High Handles):
8x70kg
8x120kg
6x170kg
6x170kg
6x170kg
6x170kg
6x170kg
2.5 minute rests

Hamstring Curl:
12x35kg
12x35kg
12x35kg
2.5 minute rests

Pause Single Leg Leg Extension:
12×17.5kg
12×17.5kg
12×17.5kg
No rest between sets, just leg to leg

Low Incline Barbell Bench:
10x20kg
10x20kg
5x65kg
5×82.5kg
5×82.5kg
5×82.5kg
5×82.5kg
2 minute rests

Cable Crunch:
12x40kg
12x40kg
12x40kg
15x40kg
2 minute rests

• Slept fairly well, got up at seven and washed the car after breakfast so I didn’t end up in the gym til 11am or so. Only had two coffees and didn’t drink any Monster either.

• Did some lighter warmups with the trap bar today and I think that helped a bit – the early sets still didn’t feel that great but by the third they were feeling pretty good and still quite easy so I pushed out to five sets today.
• My back was a little tight from the deadlifts but nothing terrible, I still took the hamstring curls fairly easy though and then did some even easier leg extensions – there was a tiny bit of knee crunchiness but no discomfort at this weight and I managed to get a quad burn from them.
• Incline benching was OK, although my left shoulder was feeling a little tight and weak after yesterday, so the last couple of sets were a bit of a fight, but they got done.
• Finished with some cable crunches, it took a set or so to find a bit of a groove with these but they weren’t hard at all, and I pushed the last set a bit harder just because I could.
• All done in 64 minutes.

Sat 13/04/24: Something Light

AM BW: 91.7kg

Background Noise: Daryl Gardner – St Anger

Medium Grip Pause Bench:
10x20kg
10x20kg
8x70kg
3x95kg
1x110kg
1x120kg
1x120kg
5x105kg @ 9.5
5x105kg @ 9.5
2.5 minute rests

3 Count Pause Bench:
5×92.5kg
5×92.5kg
5×92.5kg @ 10
3 minute rests

Dumbbell Seal Row:
12x60lb / hand
12x60lb / hand
12x60lb / hand
3 minute rests

Terminal Knee Extension (Black Bands):
30 reps
30 reps
30 reps
2 minute rests

Seated Lateral Raise:
12×17.5lb / hand
12×17.5lb / hand
2 minutes rest

• Slept ok, but had a headache this morning, drank 3 coffees and headed out to lift at 10am so I could get it done before I lost my bottle.

• Wanted to hit 120kg for at least one single today, the first one moved quite well despite a bad unrack, the second not so much. Couple of quite hard back off sets then some long pause work.
• Was tired from the benching and tweaked my left shoulder a bit so the rows were reasonably light and longer rests than usual.
• Some easy quad work, both knees were feeling like crap by the third set. Then some laterals, I had some minor shoulder zaps in the first set but none in the second, go figure? I did control the eccentric a bit better so maybe that’s why.
• A 59 minute session this morning.

Thu 11/04/24: Something Light

AM BW: 91.9kg

Background Noise: Random Google Music (what else?)

Goblet Squat:
12x30lb
12x55lb
12x55lb
12x55lb
2 minute rests

Dumbbell RDL:
12x80lb / hand
12x80lb / hand
12x80lb / hand
2 minute rests

Pause Dumbbell Bench Press:
8x80lb / hand
8x80lb / hand
8x80lb / hand
8x80lb / hand @ 8.5
2.5 minute rests

Triceps Pushdown w/Rope:
2×22.5kg
10×17.5kg @ 8
10×17.5kg @ 9
10x15kg
2 minute rests

Hammer Curl w/Twist:
12x35lb / hand
12x35lb / hand @ 7
2 minutes rest

• So I skipped Tuesday’s session in favour of more sleep – just not feeling up for much lately. Managed to wake up at 4:45 am (without an alarm) this morning though, so went out and did it.

• Since Tuesday should’ve been a lower session, and I want to try and start introducing some sort of squat back in again, I did some light goblet squats today. There was a tiny bit of hip tightness but hardly anything so that was a decent sign. Probably want to be completely pain free before I put a barbell on my back but will just take it easy and see.
• Went a little heavier with the RDLs today than last time, these were all pretty solid really and didn’t seem too challenging.
• Kept the same load on the dumbbells for some benching, but really didn’t feel like pushing myself too hard so just targeted eights. Reasonably straightforward sets, didn’t get particularly challenging until the fourth.
• Loaded the cable machine with a slightly heavier weight than last time out but after two reps I realised it was going to be a struggle to get 6 or 7 let alone 10-12 so I bailed and lightened it off. Just tired from the benching I guess. Did some triceps things anyway.
• Almost piked on the curls but banged out a couple of sets and called it there at 51 minutes. Good enough.

Sun 07/04/24: Something Light

AM BW: 91.5kg

Background Noise: Random Google Music

Medium Grip Pause Bench:
10x20kg
10x20kg
8x70kg
3x100kg
3x115kg @ 10

3 Count Pause Bench:
5×92.5kg
5×92.5kg
6×92.5kg @ 9.5
3 minute rests

Pause Lat Pulldown:
8×62.5kg
8×62.5kg
8×62.5kg
8×62.5kg @ 7.5
2.5 minute rests

Pause Single Leg Leg Extension:
12x20kg
12x20kg
12x20kg
— Supersetted with —
Seated Dumbbell Curl:
10×32.5lb / hand
10×32.5lb / hand
12×32.5lb / hand @ 10
2 minute rests between supersets

Seated Dumbbell Press:
12×32.5lb / hand
12×32.5lb / hand
2 minutes rest

• Everything was a bit out of whack today – had a late night last night because the dog had to be rushed to the vet (he’s fine, luckily) plus it was raining this morning and daylight savings changed the time overnight. But I got out to the gym late morning and eventually started lifting at 11:45am.

• Decided to jump to 115kg for the top set today and try to get a triple or two. Got one, but it was fairly max effort so I called it there and did the long pause sets. Reasonably happy with these, good solid pauses, and even pushed the third set a little harder.
• On to lat pulldowns after that, easy eights, the third set wasn’t terribly hard so I did a fourth.
• Leg extensions and curls like last week, my right knee was really crunchy and a bit sore to start out but got them done, with some slightly heavier curls than last week too.
• Had a few minor shoulder zaps doing the dumbbell presses but I haven’t done them this heavy for about 6 months.
• Finished in 56 minutes.

Sat 06/04/24: Something Light

AM BW: 91.9kg

Background Noise: Random Google Music. Lots of classics today: Billy Idol, Lynyrd Skynyrd, Don McLean, Doobie Brothers, John Mellencamp, Tom Petty etc.

Trap Bar Deadlift (High Handles):
2x120kg
Back said nope

Kettlebell Bulgarian Split Squat:
12x50lb
12x50lb
12x50lb
12x50lb
2 minute rests

Hamstring Curl:
8x40kg
8x40kg
8x40kg
8x40kg
2 minute rests

Low Incline Bench Press:
10x20kg
10x20kg
5x65kg
5x80kg
5x80kg
5x80kg
6x80kg @ 7.5
2 minute rests

Seated Cable Row:
12x65kg
12x65kg
12x65kg @ 7
2.5 minute rests

• Slept pretty well but woke up with a headache. Decided to get this done earlier in the day today to work around some other stuff, so I was out in the gym and lifting just before 9:30am.

• Did two warmup reps with the trap bar and my lower back was so tweaky I decided not to even bother today. Subbed in some split squats instead, all easy enough.
• Tried to keep the hamstring curls relatively easy too for the same reasons. Got a sweat on still.
• Went a little heavier with the incline bench this week, sets of five were easy enough so I did six in the last. Took a slightly narrower grip for the last two sets, with pinkies on the rings rather than ring fingers. Think I’m a little stronger that way.
• Finished with cable rows. Good ROM, but maybe the tiniest hint of cheat at the end of the last set. No miscounts this week so I called it at three.
• All done in 56 minutes.

Thu 04/04/24: Something Light

AM BW: 91.9kg

Background Noise: Random Google Music

Medium Grip Pause Bench:
10x20kg
10x20kg
8x70kg
3x95kg
1x115kg
2x115kg
2x115kg @ 10
5×102.5kg
5×102.5kg @ 10
2.5 minute rests

Barbell Row:
6x90kg
6x90kg
6x90kg
8×82.5kg
2 minute rests

Triceps Pushdown w/Rope:
12x20kg
12x20kg @ 9.5
8×17.5kg
8×17.5kg
2 minute rests

Hammer Curl w/Twist:
12×32.5lb / hand
12×32.5lb / hand
2 minutes rest

• Was in bed on time last night for once, and slept OK. No excuses this morning. Well OK, my lower back was a bit sore and tight but whatever. Got out and lifted early.

• Bench warmups felt good but I fluffed the unrack of the first heavy set and it didn’t move well at all. Managed to squeeze out a couple of doubles, but the second one was pretty slow too and I called it there for some back offs. Second back off was also slow. Weak this morning, or just weak in general, who knows?
• Took the rows pretty easy because my back was hurting. Got some stuff done anyway.
• Reasonably happy with the first couple of sets of triceps but then ran out of gas a bit, and also smashed my glasses off my face in the last set so that was fun. Didn’t push the last two sets particularly hard.
• I was going to call it there, but then decided just to do a couple of quick sets of curls. Probably could/should have done a third set but I wanted to get out and walk the dog. Done in 53 minutes.

Tue 02/04/24: Something Light

AM BW: 91.3kg

Background Noise: Random Google Music

Kettlebell Bulgarian Split Squat:
12×47.5lb
12×47.5lb
12×47.5lb
12×47.5lb
2 minute rests

Dumbbell RDL:
12x75lb / hand
12x75lb / hand
12x75lb / hand
2 minute rests

Paused Single Leg Leg Extension:
12x20kg
12x20kg
No rest between sets

Paused Dumbbell Bench Press:
12x75lb / hand
12x75lb / hand
11x75lb / hand @ 9.5
3 minute rests

Decline Sit Up:
12xBW
12xBW
12xBW @ 6.5
2 minute rests

• Had a good sleep and a pretty lazy morning. Last day of a five day weekend – sad face. Not keen on a lower session today especially as I had a slightly upset tummy but dragged myself out to the gym about midday.

• The split squats were still very light and easy – hip seems to be coping OK, and not getting worse. I’m just not sure if it’s getting any better either.
• Didn’t have the energy for barbell RDLs so did some with dumbbells, which were easy enough but still had me blowing pretty hard by the end. Did some leg extensions to finish the leg work, and my knees were slightly less crunchy than on Sunday.
• Figured why not do some benching with the weight that was loaded on the dumbbells, and realised after the first set that this is the heaviest I’ve gone since pre-shoulder injury, it’s been over 2 years. I was pretty happy with how they felt to be honest, a little disappointed I couldn’t finish the third set but not terribly surprised.
• Some fairly easy sit ups to finish, was puffed and wanted to go have a shower and lunch.
• Got it all done in 48 minutes.

Sun 31/03/24: Something Light

AM BW: 91.0kg

Background Noise: Random Apple Music

Medium Grip Pause Bench:
10x20kg
10x20kg
8x70kg
3x95kg
4x110kg @ 8.5 (rep PR; +1 rep)
4x110kg @ 10
2.5 minute rests

3 Count Pause Bench:
6x90kg (PR for six; +5kg)
6x90kg
6x90kg @ 9.5
3 minute rests

Pause Lat Pulldown:
10x60kg
8x60kg
8x60kg @ 9.5
2 minute rests

Pause Single Leg Leg Extension:
12×22.5kg
12×22.5kg
12×22.5kg
— Supersetted with —
Seated Dumbbell Curl:
10x30lb / hand
10x30lb / hand
12x30lb / hand @ 10
2 minute rests between supersets

Seated Dumbbell Press:
12x30lb / hand
12x30lb / hand
2 minutes rest

• Had a very lazy morning mostly drinking coffee, listening to my daughter hunt for Easter eggs and watching Brooklyn Nine Nine on Netflix. Headed out to lift at 11am, keeping this afternoon free for the JackJumpers game. They’d better bloody well win.

• Bench warmups felt good and reasonably strong today, so I decided to do a couple of heavier sets then go into the long pause work. Was really happy with how well that first set of four moved, but shocked at how much harder the second was. The back off sets were very much the same story – felt light to begin with but got pretty close to failure at the end.
• Most other stuff was pretty uneventful. Some lat pulldowns, some light leg extensions (crunchy knees), some curls (pushed the last set), and some presses (shoulder zaps).
• Finished in 57 minutes. That’ll do.

Fri 29/03/24: Something Light

AM BW: 91.2kg

Background Noise: Random Apple Music

Trap Bar Deadlift (High Handles):
8x120kg
8x120kg
6x175kg
6x175kg
6x175kg
6x175kg
2.5 minute rests

Hamstring Curl:
10×37.5kg
10×37.5kg
10×37.5kg @ 8
2 minute rests

Low Incline Barbell Bench:
10x20kg
10x20kg
5x60kg
6x75kg
6x75kg
6x75kg
6x75kg @ 8
2 minute rests

Seated Cable Row:
12×62.5kg
10×62.5kg
12×62.5kg
12×62.5kg @ 8.5
2.5 minute rests

• Good Friday today. Had a pretty lazy morning and got out to the gym just before lunch. Wasn’t feeling very enthused for deadlifts.

• Deadlift warmups gave me a bit of a headache but pushed on. All felt a bit janky today but didn’t bust myself up too much.
• Didn’t want to push the hamstring curls too hard, my lower back was pretty tired from the deadlifts. Last set got a bit challenging.
• Stayed conservative with the bench as it’s my first time doing these low inclines with a barbell since my shoulder exploded. Was a good weight to start, and the last set moved slow enough.
• Tried to keep the cable rows light too, and emphasise full ROM. Somehow miscounted the second set, but did four in the end – was kinda tired by the last one.
• All finished in 54 minutes.

Wed 27/03/24: Something Light

AM BW: 91.7kg

Background Noise: Random Google Music

Medium Grip Pause Bench:
10x20kg
10x20kg
8x70kg
2x95kg
2x105kg
5x100kg @ 7.5
5x100kg @ 8
6×92.5kg
6×92.5kg
2.5 minute rests

Beltless RDL to Floor:
8x120kg
8x120kg
8x120kg
2.5 minute rests

Triceps Pushdown w/Rope:
10×17.5kg
10×17.5kg @ 8
10x15kg @ 8.5
2 minute rests

Dumbbell Hammer Curl:
12×27.5lb / hand
12×27.5lb / hand
12×27.5lb / hand
2 minute rests

• Was feeling pretty off on Monday, probably still feeling the after effects yesterday because I slept in and didn’t lift. Unfortunately work kept dragging me back to my desk and I couldn’t make it to the gym in the afternoon either. But I got up early this morning and did it – was lifting 9 minutes after waking at 5am. Ugh.

• Bench actually felt quite decent today, not super strong, but got some work in. Left the elbow sleeves off today because I kept my hoodie on instead.
• The first set of RDLs felt pretty creaky but the last two sets felt pretty good. Smooth and easy.
• Triceps push downs, which were a little aggravating to my elbows, then some curls because I saw the dumbbells already loaded with this weight and figured that’d do for today. Not crazy hard but my elbows were done.
• All finished in 50 minutes.

Sun 24/03/24: Something Light

AM BW: 90.8kg

Background Noise: Random Google Music

3 Count Pause Bench:
10x20kg
10x20kg
8x70kg
6x85kg
6x85kg
6x85kg
3 minute rests

Kettlebell Bulgarian Split Squat:
12x45lb
12x45lb
12x45lb
12x45lb
2 minute rests

Paused Single Leg Leg Extension:
12x20kg
12x20kg
No rest

Barbell Row:
8x85kg
8x85kg
8x85kg @ 9
2 minute rests

Hamstring Curl:
12x35kg
12x35kg
12x35kg @ 8.5
2 minute rests

Seated Dumbbell Press:
12×27.5lb
12×27.5lb
2 minutes rest

• It seems I’ve had another week off, what with a busy week at work, struggles getting out of bed, and some travel later in the week, then I had a bit of stuff to get through yesterday too. Made it out today though and had a bit of a lash, but I’m pessimistic I’ll train much this week – at least there’s a 5 day weekend coming.

• Repeated the same weight as last session for these long pause bench presses. Still no walk in the park, but I did manage to hold the very last rep for more like a five or six count so clearly not max effort either.
• Some split squats again, felt easier and less painful than last week with 5lb more – not sure if being barefoot made a difference. Followed up with some leg extensions with a bit of a slower tempo, both knees were a bit crunchy but not painful.
• The rows after that were reasonably heavy and the back of my shoulder had some minor tingles, but they got done.
• Hamstring curls started light, got hard by the end and was starting to tweak my lower back.
• Some light presses to finish – two sets with no shoulder zaps, that’s positive.
• All finished up in 58 minutes, not bad.

Sun 17/03/24: Something Light

AM BW: 91.7kg

Background Noise: Random Google Music

Kettlebell Bulgarian Split Squat:
12x40lb
12x40lb
12x40lb
12x40lb
2 minute rests

Single Kettlebell RDL:
15x80lb
15x80lb
15x80lb
15x80lb
2 minute rests

Body Weight Dip:
12 reps
12 reps
12 reps @ 6
2.5 minute rests

Seated Dumbbell Press:
12×27.5lb / hand
12×27.5lb / hand
2 minutes rest

• Had a very lazy day today, intended to lift this morning but got distracted binge watching Brooklyn Nine Nine instead. Made it out just after lunch though, had a headache and zero motivation for squats. Didn’t have a plan and just made it up on the fly.

• Did some easy split squats, stretched my hip out a bit without hurting it. Hopefully.
• Then loaded up the kettlebell for some RDLs, these were more like regular deadlifts since the kettlebell with this many plates on it is quite tall and I was able to extend until it touched the ground. They were very easy but I refused to do more than fifteen reps in a set so I just got a bit of a burn.
• Body weight dips after that, took slightly longer rests between sets becaus I just wasn’t feeling very energetic.
• Some seated press to finish, the first set actually felt pretty dang hard after the dips, the second wasn’t quite as bad but still a little challenging. Shoulder felt pretty good until I lowered the dumbbells after the second set, there was a tiny zap then but I called it there anyway.
• Finished this in 38 minutes and the whole session was like RPE 3 or 4 but that’s fine. Good enough.

Sat 16/03/24: Something Light

AM BW: 91.4kg

Background Noise: TISM – www.tism.wanker.com

Medium Grip Pause Bench Press:
10x20kg
10x20kg
8x70kg
3x95kg
3×107.5kg
3×107.5kg
3×107.5kg @ 8.5
6×92.5kg
6×92.5kg
6×92.5kg @ 6.5
2.5 minute rests

Barbell Row:
10×82.5kg
10×82.5kg
10×82.5kg @ 10
2 minute rests

Lying Leg Extension w/Pause:
12x40kg
12x40kg
12x40kg
2 minute rests

Hammer Curl w/Twist:
12×27.5lb / hand
12×27.5lb / hand
12×27.5lb / hand
2 minute rests

• Another stupid busy day at work yesterday, I’m grateful for the weekend. Had the place to myself so slept in quite a bit and had a pretty low stress morning – made it out to the gym at 11:30 am for a cruisy session with no time crunch.

• Decided to do a slightly heavier top triple today, and then decided to do it a couple more times, and then did some lighter back off sets as well. Shoulder felt pretty good and these all moved pretty well although I was getting a bit tired by the end.
• Barbell rows were OK but the last set did get fairly cheaty by the end, I’d had enough.
• Some stupid light leg extensions. No knee crunchiness, just a bit of movement. Then some easy curls to finish. All done in 53 minutes.

Thu 14/03/24: Something Light

AM BW: 91.7kg

Background Noise: Random Google Music

Trap Bar Deadlift (High Handles):
8x120kg
8x120kg
6x150kg
5x175kg
5x175kg
5x175kg
5x175kg
2.5 minute rests

Hamstring Curl:
10x40kg
10x40kg
10x40kg @ 10
2 minute rests

Low Incline Pause Dumbbell Bench:
12x55lb / hand
12x55lb / hand
12x55lb / hand
12x55lb / hand @ 7
3 minute rests

Seated Cable Row:
12x60kg
12x60kg
12x60kg
2.5 minute rests

• Skipped Tuesday morning’s session (not that I was 100% committed to it) but then ran out of time yesterday because work has been stupid busy this week again, and forgot to set the alarm this morning so slept in. Haven’t been very keen to train anyway, but made some time to get out there late this afternoon and do some deadlifts.

• These trap bar deadlifts felt heavyish, but no big deal really. Had plenty in the tank but my knee was starting to get a bit crunchy by the third set.
• Slightly heavier hamstring curls, didn’t seem too hard til the last set which was probably a bit short but oh well, whatever.
• Light dumbbell benching, 3 minute rests because I was tired and it was hot.
• Did some light rows to finish, really trying to focus on shoulder retraction. Some pauses at the end. Easy enough.
• Just 48 minutes, then back to work.