28 may 2018
Push

Db bench press
15kg 3x20, 16

Leg press machine
130 2x18
135 2x15

Db shoulder press
7.5kg 20, 2x18, 15

Triceps pull
4plates 18, 15
3plates 2x18

Crossover
2plates 4x20

Lying leg raise
25, 22, 18, 15

Db inclined bench press
10kg 18, 2x15, 18

29 may 2018
Pull

Lats pulldown
35.5kg 2x20, 2x18

Rdl
45kg 4x20

Face pull
6plates 4x20

Cable top row
30 18, 3x16

Abs crunch
25, 20, 15, 18

Db bicep curl
10kg 14, 13, 11, 13

Hip hugger
10kg 4x20

Db bicep curl
2.5kg 40, 20+30
7.5kg 10

2 Jun 2018
Push

Db inclined bench press
12.5kg 20, 18, 2x15

High bar back squat
34kg 2x18, 2x15
Catching my breath was the bigger challenge...

Triceps pull
3plates 4x20

Corrosver
2plates 20
3plates 2x15
2plates 20

Db shoulder side raise
5kg 4x20

Lying leg raise
25, 20, 2x16

Abs crunch
20, 3x15

9 Jun 2018
Pull

Lats pulldown
55 20
66 20
70 20, 10+10

Face pull
6plates 4x20

Rdl
45kg 3x20, 15

Seated row
7plates 4x20

Db bicep curl
7.5kg 4x15

Hip hugger
10kg 4x20

Lying leg raise
30, 3x20

Db bicep curl
5kg amrap: 32, 28

Have not been feeling well the past week, staying away from gym had not been helpful at all. Only worked at 80% today, that's the best I could do. Grip strength was practically non existent and that affect everything.

10 Jun 2018
Push

Db bench press
17.5kg 20, 16, 10, 11 + 10kg 15

Db front squat
25kg 16, 13, 2x12

Db seated shoulder press
7.5kg 20, 3x16

Triceps pull
4plates 18, 16, 12 + 3plates 10
3plates 20

Abs crunch
22, 3x18

Crossover
2plates 20
3plates 18, 12 + 2plates 15
2plates 20

Db seated shoulder side raise
5kg 15, 20, 2x15

Triceps pulldown
2plates 18, 15, 8 + 1plate 20, 10 + 1plate 25

Another half assing day despite my best attempt...

13 Jun 2018
Pull

Lats pulldown
70 2x20, 2x16

Face pull
6plates 2x20, 2x18

Seated row
70 20, 2x18, 16

Db bicep curl
7.5kg 20, 18, 16, 18

Hip hugger
10kg 4x20

Rdl
45kg 22, 3x20

Ez bar bicep curl
10kg amrap: 32, 35

14 Jun 2018
Push

Db bench press
17.5kg 20, 16, 14, 10 + 10kg 12

Seated leg press
130 20, 3x16

Db shoulder press
7.5kg 20, 18, 2x16

Crossover
2plates 4x15

Triceps pull
4plates 20, 18, 12 + 2plates 10
3plates 20 + 2plates 12

Db shoulder side raise
5kg 2x20, 2x15

Lying leg raise
30, 20, 2x15

16 Jun 2018
Pull

Lats pulldown
70 20
75.5 20, 10+8, 12+8

Seated row
7plates 18, 16
6plates 20, 20 + 7plates 10

Rdl
45kg 22, 3x20

Hip hugger
10kg 4x20

Ez bar bicep curl
20kg 15, 3x12

Face pull
5plates 20
6plates 2x20
5plates 20

Abs crunch
25, 3x20

Ez bar bicep curl
10kg 30, 28, 2x25
Top half of the ROM only for increased time under tension

19 Jun 2018
Push

Db bench press
17.5kg 18, 16, 14, 10

Seated leg press
135 20
140 20
145 18
150 18

Db shoulder press
10kg 18, 13, 2x10

Triceps pull
4plates 18
5plates 10 + 4plates 10 x3

Lying leg raise
22, 20, 10, 15

Db shoulder side raise
7 5kg 4x15

21 Jun 2018
Pull

Lats pulldown
7plates 15, 8plates 8
8plates 3x15

Face pull
6plates 15, 7plates 8
7plates 10, 6plates 10
7plates 10, 6plates 8 x2

Seated row
7p 15, 8p 6
8p 12, 7p 8
7p 15
7p 15, 8p 4

Rdl
49kg 18, 3x15

Ez bar bicep curl
20kg 18, 12, 8 + 15kg 8, 10 + 15kg 8

Straight arm pulldown
2p 15 + 3p 8
3p 12, 8 + 2p 12
2p 18

23 Jun 2018
Push

Db bench press
17.5kg 20, 18, 12, 10 + 12.5kg 10

Seated leg press
150 15, 155 4
155 3x15

Db shoulder press
10kg 20, 12, 10 +5kg 10, 7 + 5kg 8

Lying leg raise
30, 20, 16, 14

Triceps pull
5plates 18, 12 + 4plates 4
5plates 15 + 4plates 10
4plates 15 + 5plates 8

Btm to top crossover
2plates 2x15
2plates 10 + 1 plate 10
2plates 12 + 1plate 10

Db shoulder side raise
7.5kg + 2.5kg
15 + 10, 14 + 10, 10 + 10, 10 + 12

Inclined db bench press
7.5kg 12, 18, 2x15

24 Jun 2018
Pull

Lats pulldown
8plates (+ 9plates)
15 + 5, 15, 13
8plates 8 + 6plates 10

Face pull
6plates 15 + 7plates 5, 2x15, 15 + 7plates 6

Rdl
47kg 20, 18, 2x15
Fucking grip is hopeless

Seated row
8plates 20, 15, 12 + 6plates 8, 10 + 6plates 12

Hip hugger
10kg 2x20, 15 + 12.5kg 10
12.5kg 15

Ez bar bicep curl
20kg + 10kg
12 + 15, 8 + 10, 12 + 15, 10 + 14

Straight arm pulldown
3plates + 2plates
14 + 0, 10 + 10, 8 + 10, 8 + 8

Abs crunch
22, 15, 2x20

26 Jun 2018
Push

Db bench press
17.5kg 20, 16, 2x13

Seated leg press
155 15 + 160 5
160 2x15, 12

Db shoulder press
10kg 18, 15, 14, 12

Btm.to top crossover
2plates 15, 2x14, 13

Lying leg raise
25, 22, 18, 20

Triceps pull
5plates 15, 10 + 4plates 12
4plates 2x20

Shoulder side raise
5kg 4x18

Hammer press
5kg 18

27 Jun 2018
Pull

Lats pulldown
9plates 15, 10 + 8plates 8
8plates 10 + 7plates 8 x2

Face pull
6plates 15 + 7plates 8
7plates 3x15

Rdl
45kg 4x20

Seated row
8plates 20, 18, 2x15

Abs crunch
25, 3x20

Straight arm pulldown
2plates + 3plates
15 + 8 x2, 15 + 6 x2

Ez bar bicep curl
20kg 15, 10 + 10kg 10, 10 + 10kg 12, 8 + 10kg 12

30 Jun 2018
Push

Db bench press
17.5kg 20, 15, 16, 12 + 12.5kg 6

Seated leg press
160 18, 2x15
150 15

Db shoulder press
10kg 20, 15, 12, 12 + 10kg 10

Tricep pull
5plates 15
4plates 15, 12 + 3plates 6
3plates 15

Btm to top crossover
2plates 4x18

Abs crunch
22, 3x20

Db shoulder side raise
7.5kg 4x15

Inclined Plate press
10kg 4x22

Farmer's walk
22.5kg x4
15kg x2

1 Jul 2018
Pull

Lats pulldown
8plates 15, 12 + 6plates 10
7plates 18, 15

Face pull
7plates 4x15

Rdl
45kg 22, 3x20

Seated row
8plates 18, 15
7plates 18, 16

Bicep curl
20kg + 10kg
12 + 8, 10 + 10 x2, 10 + 12

Hip hugger
10kg 4x20

Double handed Straight arm pulldown
4plates 15 + 5plates 12
5plates 3x15

Db shoulder side raise
5kg 20, 3x18

Farmer's walk
17.5kg x4

4 Jul 2018
Push

Db bench press
17.5kg 20, 16, 15, 10 + 10kg 8

Db shoulder press
10kg 12
7.5kg 2x12, 15

Seated leg press
160 18, 13, 15
150 12

Btm to top crossover
2plates 4x18

Triceps pull
5plates 15, 10 + 4plates 8
4plates 10 + 3plates 8
3plates 20

Shoulder side raise
5kg 20, 18, 2x15

Farmer's walk
22.5kg x4

Inclined bench plate press
15kg 20, 18, 20, 18

6 Jul 2018
Pull

Lats pulldown
8plates 2x15, 10 + 6plates 10, 8 + 5plates 18

Face pull
7plates 15 + 8 plates 6 x2, 2x15

Rdl
45kg 4x20

Seated row
70 15 + 75.5 8
75.5 2x15
70 15 + 55 8

Bicep curl
20kg + 10kg
12 + 10, 10 + 10, 8 + 15 x2

Farmer's walk
22.5kg x4

Double handed Straight arm pulldown
5plates 15 + 6plates 8
6plates 15, 14, 11 + 5plates 8

7 Jul 2018
Push

Db bench press
17.5kg 20, 16, 12 + 10kg 12, 15 + 10kg 12

Seated leg press
160 16 + 165 5
165 2x15
150 15

Seated db shoulder press
10kg 20, 15, 12, 12 + 5kg 10

Triceps pull
5plates 10 + 4plates 6
4plates 10 + 3plates 5
3plates 15, 12 + 2plates 8

Btm to top crossover
2plates 4x18

Db shoulder side raise
5kg 4x20

Farmer's walk
22.5kg x4

Double handed Straight arm pulldown
6plates 15, 14, 12, 10

Pulldown
6plates 4x15

Seated triceps press
90 15
100 3x12

9 Jul 201i
Pull

Lats pulldown
8plates 20, 18, 16, 12 + 6plates 12

Seated row
8plates 18, 15, 12 + 6plates 12
7plates 15

Bicep curl
20kg + 10kg
16 + 0, 2x 12 + 12, 12 + 15

Face pull
7plates 2x18, 2x16

Wrist curl + reverse curl
5kg 2x 15 + 15, 22 + 15, 20 + 15