Workout No. 189
Tuesday, 12th January 2016

Deadlift 5x5 @ 135lbs / 60.0kg
Deadlift 4x8 @ 115lbs / 52.5kg

Overhead Press 4x2 @ 95lbs / 42.5kg
Overhead Press 4x3 @ 95lbs / 42.5kg

Push Press 2x7 @ 95lbs / 42.5kg
Push Press 1x8 @ 95lbs / 42.5kg

Push-ups 8/8/8/8/8/7/7/7/7/6

Started with deadlifting 2 reps of 255lbs / 115.0kg under the watchful eye of my coach today. He decided to start with a massive deload to 135lbs / 60.0kg to optimise my set-up and form. I am fairly tall @ 185cm so my coach wanted me to change my set-up position quite drastically to take advantage of my longer limbs. Major cues were much higher hips and more vertical shins. Did more volume work today to get used to the new set-up. 5x5 @ 135lbs / 60.0kg and 4x8 @ 115lbs / 52.5kg. Still felt quite strange at the end but it was easier to keep my upper back tight with this new set-up which has always been a problem for me. Slow and steady.

Continuing on with the rep progression in the overhead press to 4x2 followed by 4x3 @ 95lbs / 42.5kg. Quite easy to be honest. May up the weight slightly during the next session.

Push presses using the same bar and weight. Nice and comfy, getting harder towards the last few reps of each set.

10 sets of push-ups to finish off for 5-8 reps each. Managed 8 for the first 5, 7 for the next 4 and 6 for the final set.

Still learning how to optimise my time in this gym. Workout + shower took over 2 hours.

Workout No. 190
Friday, 15th January 2016

Squat 3x2 @ 205lbs / 92.5kg
Squat 5x3 @ 205lbs / 92.5kg

Good Morning 1x7 @ 45lbs / 20.0kg
Good Morning 2x8 @ 55lbs / 25.0kg

Bench Press 4x2 @ 135lbs / 60.0kg
Bench Press 4x8 @ 95lbs / 42.5kg

Back to low bar squats today as my coach feels that I am much more stable in this position. Was told my form was decent but need to work on the initial ascent out of the hole as my bar path moves forward slightly as I start standing up. Also, softer knees at the end of the rep instead of locking out really hard to avoid popping of my knees. Break at the hips first!

Have also significantly slowed down my reps and feel like I am more in control. Started with 3x2 @ 205lbs / 92.5kg before moving on to 5 sets of 3 reps. Each rep is still slightly inconsistent from the other from looking at my videos but decent progress while adapting to my new shoes + squatting without a mirror in front of me.

Some light good morning accessory work before some bench work to cap off the powerlifting training for this week.

Workout No. 191
Sunday, 17th January 2016

CROSSFIT #28
FOR TIME
25 Strict Pull-ups (Green Band Assisted)
50 24" Box Jumps
75 Push Press @ 20.0kg
100 Sit Ups

Time: 21:30

Chipper WOD today.

Did pull-ups in sets of 3 reps to minimise recovery time. Was struggling towards the end of the 25 reps as I was trying to rest as little as possible.

Box jumps were finished nearly unbroken. Only started to tire after 25 reps, which is definitely an improvement.

Did the push presses @ 20.0kg in sets of 10 reps with about 10 to 15 secs of rest between sets. Final set was 15 reps. Don't think I was very efficient with cycling the reps and because the weight was so light, I did not manage to efficiently utilise my legs.

Sit ups were surprisingly very hard. Broke the 100 reps into 10 sets of 10 reps. Finished outside the time cap of 20 minutes. Ah well.

Workout No. 192
Monday, 18th January 2016

Squat 2x2 @ 205lbs / 92.5kg
Squat 6x3 @ 205lbs / 92.5kg

Good Morning 3x8 @ 55lbs / 25.0kg

Bench Press 2x2 @ 135lbs / 60.0kg
Bench Press 6x3 @ 135lbs / 60.0kg

Close Grip Bench Press 3x8 @ 95lbs / 42.5kg

Pull-ups 20x1

The squat volume is really catching up to me. Tried out my belt today during squats. Really helped me get out of the hole. Squats are starting to look better, with good depth and my bar path is improving as well. Have made it a point to video every single squat session to review my form. Notice that I have a slight tendency to let the bar drift forward slightly as I am getting out of the hole. Something to definitely improve on. Had to take increasingly long breaks, especially for the later sets of 3 reps.

Good mornings as usual as my assistance exercise, kept my knees less bent and butt further back to really get the stretch in my hamstrings.

More bench press volume today, doing 2x2 followed by 6x3 @ 135lbs / 60.0kg. Felt okay, nothing too difficult. Close grip bench presses as assistance felt okay too for 3x8 @ 95lbs / 42.5kg.

Finished off with 20 single pull-ups and the session took a full 2 hours. Noticed that I had some red spots on my face after the squats. Probably some burst capillaries from bracing too hard against the belt.

Workout No. 193
Friday, 22nd January 2016

Deadlift 2x5 @ 155lbs / 70.0kg
Deadlift 1x5 @ 165lbs / 75.0kg
Deadlift 2x5 @ 175lbs / 80.0kg

Deadlift 4x8 @ 145lbs / 65.0kg

Overhead Press 1x2 @ 100lbs / 45.0kg
Overhead Press 7x3 @ 100lbs / 45.0kg

Push Press 3x8 @ 100lbs / 45.0kg

Push-ups 8/8/8/8/8/7/7/7/7/7

Another crazy busy week at work. Just one more week from now before this mad rush ends.

My coach finally let me start upping my deadlift weights from 135lbs / 60.0kg. Still on a 5x5 followed by a 4x8 hypertrophy scheme for deadlifts and started with 2x5 @ 155lbs / 70.0kg. Coach was happy with my form for the first 2 sets so he let me up the weight by 5lbs per side. Next set was a 1x5 @ 165lbs / 75.0kg and the reps were good and fast so I got to do my final 2 sets of 5 reps @ 175lbs 80.0kg. Still easy peasy. Starting to get used to this vertical shins plus high hips set up.

Reduced the weight on the bar to 145lbs / 65.0kg for some hypertrophy deadlift work. Nice and solid reps to get my form dialed in. One problem was that the weight was so light that as I tightened my back, the bar already left the ground before I really started pulling. Ah well. Slowly but surely.

Upped my overhead press weight by 5lbs / 2.5kg from my last attempt as it was feeling far too light. 1x2 followed by 7x3 reps at 100lbs / 45.0kg. Fairly comfortable as it should be. Push presses as assistance work with the same weight after, for 3x8. Slightly more challenging than the overhead presses and I had to take short 5 second breathers before attempting the last few reps.

Finished off the session with 10 sets of 7 or 8 push-ups. Won't be able to work out much next week so I hope I'll be able to work something out.

Workout No. 194
Wednesday, 27th January 2016

CROSSFIT #29
FOR TIME
50 Thrusters @ 95lbs / 42.5kg
2km Run

Time: 17:58

Woohoo done with the tender and I can finally start spending more time at the gym! Dropped by for a quick WOD tonight and didn't do the powerlifting programme which usually takes nearly 2 hours as it was already late.

The WOD tonight was 50 thrusters @ 95lbs / 42.5kg for time followed by a 2km run. Did the 8 reps for the first set of thrusters followed by 5 reps for most of the following sets. Rep scheme was eventually 8/5/5/5/5/5/4/4/4/4/1. Completed the thrusters in about 6 minutes.

Didn't go all out in the 2km run but went quite hard, matching the pace of another person who was also doing the WOD. Finished in under 18 minutes total, happy that I got a decent workout in tonight.

Workout No. 195
Thursday, 28th January 2016

Squat 8x3 @ 205lbs / 92.5kg

Good Morning 3x8 @ 55lbs / 25.0kg

Bench Press 8x3 @ 135lbs / 60.0kg

Close Grip Bench Press 3x8 @ 95lbs / 42.5kg

Front Squat 3x8 @ 135lbs / 60.0kg

Final week of the Hepburn programme cycle, with all main lifts @ 8x3 and all accessory lifts @ 3x8. Started with squats, in the low bar position and wore adiPowers with the elevated heels for the first 4 sets of 3 reps followed by Nike Metcons with a flat sole for the next 4 sets of 3 reps. Was trying to ascertain if either was better but did not really prefer one over the other. Form is definitely improving overall though, with much better bar paths and consistent reps. Weight was 205lbs / 92.5kg.

Good mornings after finishing squats as usual for 3x8 @ 55lbs / 25.0kg.

Suffered a bit during the bench presses, especially during the last set of 3 @ 135lbs / 60.0kg, where I nearly missed the 3rd rep. Accessory work in the form of close grip bench presses for 3 sets of 8 reps @ @ 95lbs / 42.5kg.

Since I had some extra time on hand, my coach suggested I get some front squats in as well so I did 3x8 @ 135lbs / 60.0kg. Reps looked nice and solid. First time front squatting in raised heels with my adiPowers. Quite a big difference (more noticeable compared to back squats at least).

Legs were destroyed by the end of today's session.

This post has been edited by justintga: Feb 1 2016, 07:30 PM

Workout No. 196
Friday, 29th January 2016

Deadlift 8x3 @ 205lbs / 92.5kg

Snatch Grip Deadlift 3x8 @ 135lbs / 60.0kg

Overhead Press 8x3 @ 100lbs / 45.0kg

Push Press 3x8 @ 100lbs / 45.0kg

Finally reverted back to Hepburn programming for deadlifts, doing the last part of the rep progression for 8 sets of 3 reps @ 205lbs / 92.5kg. Upper back looked nice, solid and tight, without any signs of collapsing. Good progress but still at baby weights. Lower back alignment did not look perfect but still neutral looking. Gotta work on that slightly. Legs are still sore from yesterday and deadlifts did not help one bit with the suffering. Hamstrings and glutes especially.

Deloaded and got to try snatch grip deadlifts for the first time. Nasty. Main challenge was grip strength to hold the 3 sets of 8 reps and they really ripped up my palms.

Finished off the final Hepburn cycle of overhead presses doing 8x3 @ 100lbs / 45.0kg. Push presses at the same weight for 3x8 to finish the session.

Workout No. 197
Monday, 1st February 2016

Squat 6x5 @ 200lbs / 90.0kg

Box Squat 3x8 @ 155lbs / 70.0kg

Bench Press 4x5 @ 135lbs / 60.0kg
Bench Press 2x4 @ 135lbs / 60.0kg

Floor Press 3x8 @ 115lbs / 52.5kg

Ring Rows 3x8

New month, new programme. Worked through the Hepburn programme in January to a 8x3 squat @ 205lbs / 92.5kg. Rep scheme today was 6x3-5 reps of 85%. Went with a weight slightly, slightly lower than in January @ 200lbs / 90.0kg because of the increased number of reps. In hindsight, should have gone heavier as this weight is below my 85% for sure. Coach suggested that I go with high bar squats for this cycle. Reps looked quite good, especially the first 4 reps of each set. Managed a solid 5 reps for all 6 sets.

Deloaded and tried out box squats for the first time. 70.0kg for 3x8 was quite challenging and I was breathing heavily at the end of each set. Not sure if i kept tight enough at while in contact with the box. Also, every time I tried exploding upwards after the 2 count pause, my body shifted forward slightly before moving up. Definitely needs some work.

Bench presses next for 6x3-5 reps of 85%. Kept the same weight as the Hepburn cycle @ 135lbs / 60.0kg. Completed 4 sets of 5 reps and 2 sets of 4 reps. Might have done better if I pushed harder in the last two sets but did not take the risk as I did not have a full time spotter by my side.

Floor presses are also a new exercise for me. Coach said that I could probably manage the same weight as my regular bench as the reps were partial reps but I struggled with 135lbs / 60.0kg. Deloaded to 115lbs / 52.5kg for 3 sets of 8 reps. Had difficulty controlling the descent as I had to slow down the weight as my elbows approached the floor.

Some back accessory work to finish off in the form of ring rows.

This post has been edited by justintga: Feb 2 2016, 11:50 AM

Workout No. 198
Tuesday, 2nd February 2016

Upright Row 6x5 @ 75lbs / 35.0kg

Deadlift 3x5 @ 225lbs / 100.0kg

Overhead Press 3x5 @ 100lbs / 45.0kg

Push-ups 18/13/15

New exercise today: upright rows. 6x5 @ 75lbs / 35.0kg. Tried 30.0kg before moving up to 35.0kg. Not too challenging, and only needed minimal rest between sets to recover. Might up the weight a little the next time.

Finally back to a 2 plate deadlift with my new set-up. Was quite happy with my warm-up and first set but form deteriorated slightly in my 2nd and 3rd sets of 5 reps @ 225lbs / 100.0kg. Nothing too bad, just that it wasn't perfect. Might stick at this weight for a bit.

Solid overhead presses @ 100lbs / 45.0kg for 3 reps of 5, nothing too challenging and finished off the session with 3 sets of push-ups to failure.

Workout No. 199
Thursday, 4th February 2016

Bench Press 6x5 @ 135lbs / 60.0kg

Incline Bench Press 3x8 @ 85lbs / 37.5kg

Squat 6x5 @ 200lbs / 90.0kg

Front Squat 2x8 @ 135lbs / 60.0kg
Front Squat 1x10 @ 135lbs / 60.0kg

Wow, suffered quite badly today especially with the squats. Wanted to try out 62.5kg bench presses with the given rep scheme but 6 sets of 5 reps was quite daunting so I stuck with 60.0kg. Tried to keep my rest to a max of 3 minutes between sets. Last rep of the last set was a bit of a grinder.

Have never really tried incline bench press before so I took quite a while to get the J-cups and bench set up. Overestimated myself slightly and started with 95lbs / 42.5kg and only managed 5 reps. Deloaded to 85lbs / 37.5kg and repped out 3 sets of 8 reps.

Suffered immensely during squats. Tried out a lever belt today for the first 2 sets, and found that it was easier to go tighter with a lever but it is less comfortable and pinches more. My legs and lower back (basically my whole posterior chain) were not 100% fresh and were still recovering from the volume that I am not used to over the past week. Each set of 5 reps felt much more challenging than it usually does at this weight and I had to extend my rest periods to successfully complete the reps. Last rep of each set was a grinder.

Did surprisingly okay for front squats though. Managed 2 sets of 8 very solid reps before attempting 10 reps on the last set. Highly unlikely that I will head in tomorrow. Need to give my lower back a break. DOMS.

This post has been edited by justintga: Feb 12 2016, 02:27 PM

Workout No. 200
Saturday, 6th February 2016

CROSSFIT #30
"Dong Dong Qiang"
FOR TIME
5 rounds of
7 30" Box Jumps
6 Strict HSPUs
6 Pistol Squats (P.S.)
then
168 Double Unders

Time: 9:50

Fast paced WOD today which ended faster than expected. Scaled down the strict HSPUs with elevated push-ups. Pistol squats were slightly assisted with one arm holding onto one of the verticals on the rig.

The 30" box jumps were easier than I remembered previously. Vertical leap has definitely improved (comfortably grabbed the rim on the basketball court last week). The 6 elevated push-ups were surprisingly easy as well. Took the pistol squats in sets of 3 reps doing 3 left, 3 right, 3 left and finally 3 right.

Each round took just over a minute and a half. Still can't do double unders so they were substituted with single unders. Managed to string 30 or so on average together so the single unders did not take too long. Finished the whole WOD in sub 10 minutes with barely any rest throughout. Arches of my feet were slightly achy after the single unders. Might need to refine my landing technique.

This post has been edited by justintga: Feb 11 2016, 12:17 PM

Workout No. 201
Wednesday, 10th February 2016

Overhead Press 3x8 @ 45.0kg

Upright Row 3x8 @ 40.0kg

Bench Press 3x12 @ 50.0kg

Chin-ups 3x5

My regular gym is only opening tomorrow so I decided to accompany my girlfriend to a gym near her place and pay the walk-in fee. Lower back is still feeling very tight so I decided to stay away from any posterior chain dominant movements until I had the chance to properly consult my coach. Girlfriend was training squats @ 45.0kg so I worked in with her and shared the rack but did overhead presses instead. 3 sets of 8 reps @ 45.0kg.

Upright rows next, upping my previous attempt at this lift to 40.0kg for 3x8.

High rep bench presses for 3x12 @ 50.0kg while teaching the girlfriend how to bench press. She has quite an impressive arch!

Also, did some back and bicep work in the form of chin-ups, completing 3 sets of 5 reps, with my feet returning to the floor between each rep (slight, slight jump to help me overcome the bottom position).

This post has been edited by justintga: Feb 12 2016, 02:35 PM

Workout No. 202
Thursday, 11th February 2016

Squat 6x10 @ 135lbs / 60.0kg

Bench Press 5x10 @ 115lbs / 52.5kg

Floor Press 3x12 @ 95lbs / 42.5kg

Ring Rows 3x8

Lower back was still feeling tight so my coach prescribed some stretches including the pigeon pose which helped open up my hips. Also tried some trigger point work.

Coach also decided for me to do light weights and high reps today so I started off with squats doing 6 sets of 10 reps @ 135lbs / 60.0kg, which is still a fair bit of volume. 10 reps at this weight was easy in general. Back was feeling tight once in a while during the sets but after squatting, it was feeling 100% like normal. Strange.

Lighter bench presses again, also quite a fair bit of volume with 5x10 @ 115lbs / 52.5kg.

Floor presses are starting to feel a little better and more stable. Managed 3x12 @ 95lbs / 42.5kg for some hypertrophy and accessory work.

Simple ring rows for some back work to end the training session.

Workout No. 203
Friday, 12th February 2016

Deadlift 6x12 @ 175lbs / 80.0kg

Bent Over Row 3x8 @ 95lbs / 42.5kg

Overhead Press 3x8 @ 95lbs / 42.5kg

Pull-ups 15x1

Third day in a row working out, lower back still feeling some lingering tightness. Was quite sure that it wouldn't affect my performance very much though. Started with stretching to open up my hips followed by some trigger point work again. Coach prescribed deadlifts for 6x12 @ 175lbs / 80.0kg today, but I wasn't too confident that so much volume (almost 6 tons) would be a good idea considering how my lower back was feeling. Tried out the first set, felt good, 2nd set, good as well. Had to rest a bit between sets as 12 reps was quite taxing but finished the 6 sets without any issue. Back was actually feeling better after the deadlifts.

Bent over rows next for 3x8 @ 95lbs / 42.5kg. Not used to doing this lift.

Some slightly lighter overhead presses today @ 42.5kg, for 3 sets of 8 before finishing off with an EMOM single strict pull-up session for 15 minutes.

Probably my last 7am workout session today as I will be starting work again next week and will be back to training at night.

Workout No. 204
Monday, 15th February 2016

Squat 6x5 @ 205lbs / 92.5kg

Box Squat 3x10 @ 155lbs / 70.0kg

Bench Press 5/5/5/4/4/4 @ 140lbs / 62.5kg

Floor Press 3x10 @ 105lbs / 47.5kg

Pull-ups 10x1
Pull-ups 5x2

Back to work and back to training at night. Upped my training weights slightly today for squats, going for 6 sets of 5 reps @ 205lbs / 92.5kg, 5lbs heavier than my previous session with this rep scheme. Reps felt easier than usual at this weight, but my heels left the ground the tiniest bit in some instances. Wasn't too happy about that. 6 sets of 5 reps is quite the killer and had to rest for about 4 minutes towards the last 2 sets.

Next up was box squats, for 3 sets of 10 reps @ 155lbs / 70.0kg. Felt light at this weight so I may up this the next time this lift is programmed.

Also upped my training weights slightly today for the bench press to 140lbs / 62.5kg, once again 5lbs heavier than my previous session with this rep scheme. Today's programming called for 6 sets of 3-5 reps. Managed 3 sets of 5 reps followed by another 3 sets of 4 reps. Might have gotten the full 6 sets of 5 reps but I was not 100% confident for the last 3 sets as I did not have a spotter with me so I decided not to take any risks. The second set felt particularly easy for some reason, and I was repping out the 5 sets very easily. Maybe it was my set up for that particular set but I was unable to emulate the ease of the second set for the remaining sets. Have also noticed that my body "torques" in one direction when I am near failure on a bench press and there is more stress on one side of my body. Probably another thing I need to fix.

Floor presses for 3x10 @ 105lbs / 47.5kg. Previous attempt was 3x12 @ 95lbs / 42.5kg.

EMOM pull-up session to finish, doing a single pull-up every minute on the minute for 10 minutes before doing 2 pull-ups every minute on the minute for the next 5 minutes.

Back was feeling good.

This post has been edited by justintga: Feb 17 2016, 10:06 AM

Workout No. 205
Tuesday, 16th February 2016

Upright Row 6x5 @ 95lbs / 42.5kg

Deadlift 3x5 @ 225lbs / 100.0kg

Overhead Press 5/5/4/4/4/3 @ 105lbs / 47.5kg

Push-ups 20/17/13

Finally found a good upright row working weight. Previous 2 sessions were slightly too easy. 6x5 @ 95lbs / 42.5kg was fairly challenging and the last rep of each set was a bit of a grind. Braced my core to keep my back nice and safe.

Stayed at the same weight for deadlifts to improve on my form. An easy and solid 3x5 @ 225lbs / 100.0kg. Found that keeping my shins too vertical would put myself in a difficult position to keep my lower back perfectly flat so I allowed my knees to drift slightly forward, and kept my upped and lower back rigid and aligned for the pulls. Looking much better than before Chinese New Year. Might experiment with the Rippetoe set up the next time round.

Upped my overhead press weight by 5lbs to 105lbs / 47.5kg. Happy to get 5 reps for the first two sets. Delts were not super fresh from yesterday's bench pressing and I minimised my resting time as the gym was getting quite full so I did not manage the full 5 reps from set 3 onwards. Still within the programmed rep scheme of 6 sets of 3-5 reps though. Managed 5/5/4/4/4/3 in the end.

Pressing muscles were quite fatigued but managed some good push-ups, improving from before Chinese New Year. Total of 50 reps over 3 sets with minimal rest. Not bad.

Workout No. 206
Friday, 19th February 2016

Deadlift 6x5 @ 235lbs / 107.5kg

Bent Over Row 3x10 @ 105lbs / 47.5kg

Overhead Press 2x5 @ 105lbs / 47.5kg
Overhead Press 3x5 @ 95lbs / 42.5kg

Pull-ups (Green Band Assisted) 5/5/5/5/4/4/4/3/3/3

Continued progressing in weight for deadlifts again today. 6x5 @ 235lbs / 107.5kg is a lot more volume than I am accustomed to as I only used to do one (or two at the most) deadlift sessions a week for a single heavy set of 5 on the Stronglifts and Texas Method programmes. Managed to keep my back tight and neutral during the deadlifts. Bar speed was still very good at this weight. Only on the 6th set my form started to deteriorate slightly as my upper back was getting fatigued from holding the tight position. Glad that my upper back is no longer collapsing at this weight.

Upped the bent over row weight from last week by 10lbs. Held each row for 1 second at the top of each rep and squeezed my back. Managed a solid 3x10 @ 105lbs / 47.5kg. Will progress in weight again next week as this still feels relatively light.

Started overhead presses @ 105lbs / 47.5kg and managed 2 sets of 5 reps. Coach noticed that my wrists were bent and not very straight. He adjusted my wrist positioning slightly and I deloaded the weight to 95lbs / 42.5kg to try the new wrist position out for the next 3 sets of 5 reps.

Went with green band assisted pull-ups instead of strict low-rep pull-ups today. 10 sets of 3-5 reps with a 90 seconds break in between each set. Managed 5 reps for the first 4 sets and progressively could only manage 4 reps then 3 reps for the last 3 sets.

This post has been edited by justintga: Feb 21 2016, 12:50 AM

Workout No. 207
Saturday, 20th February 2016

CROSSFIT #31
"EMOM Heavy Fran"
EMOM
3 Thrusters @ 95lbs / 42.5kg
3 Chest-to-bar Pull-ups

Time: 20:00

Quite an enjoyable WOD today. Fran-type movements but in the EMOM format for 20 minutes. Rx weight for the thrusters was 115lbs / 52.5kg but I scaled down to 95lbs / 42.5kg. Did a lot of pull-ups yesterday so my back was not 100%. Scaled down chest-to-bar pull-ups to green band assisted chest-to-bar pull-ups.

Started the WOD and in the 2nd round, the assistance band snapped so I proceeded with ring rows. Heart rate was manageable throughout and didn't miss a single round. The 3 thrusters and ring rows took about 20 seconds, leaving me with 40 seconds of rest between each minute.

Tested the Rx thruster weight of 115lbs / 52.5kg after the WOD and it was actually quite manageable. Might reattempt this WOD in the future with the Rx thrusters plus ring rows. Still very far away from being able to manage the 3 chest-to-bar pull-ups Rx though.

This post has been edited by justintga: Feb 22 2016, 09:25 AM

Workout No. 208
Sunday, 21st February 2016

Front Squat 3x8 @ 80.0kg

Upright Row 3x8 @ 40.0kg

Close Grip Bench Press 3x10 @ 40.0kg

Dumbbell Triceps Extension 3x10 @ 17.5kg

Dumbbell Biceps Curl 3x8 @ 12.5kg

Accompanied my friend to a walk-in gym today although it was supposed to be rest day. Texted my coach and asked what I should to today to not affect my training next week. He suggested arm day.

Didn't squat much last week so decided to do some higher rep front squats first. Did 3x8 @ 80.0kg today, equating to a 1RM of nearly 100.0kg. Not too bad at all.

Proceeded with some upright rows, close grip bench presses, dumbbell triceps extensions and final some vanity dumbbell biceps curls. Light weights, higher reps just to get the pump!