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

11 Jul 2018
Push

Db shoulder press
12.5kg 18, 14, 12, 10 + 7.5kg 10

Seated leg press
165 18, 2x15
150 15

Db bench press
17.5kg 18, 14, 10 + 10kg 10
10kg 20

Shoulder side raise
5kg 2x18, 2x15

Triceps pull
4plates 18, 11 + 3plates 6
3plates 10 + 2plates 8
2plates 30

Farmer's walk
22.5kg x4

Lying leg raise
30, 20, 2x15

17 Jul 2018
Pull

Lats pulldown
8plates 15 + 9plates 5
9plates 12, 10 + 6plates 12
8plates 15

Rdl
45kg 2x20, 2x15

Face pull
7plates 20
8plates 10 + 6plates 10
6plates 18
7plates 15

Seated row
70 18
75.5 3x15

Bicep curl
20kg 16, 10
10kg 20, 20 + 10

Hip hugger
10kg 4x20

Dead hang x4
Threw in a few reps of leg raise here and there, forgot to time and count reps

18 Jul 2018
Push

Db shoulder press
12.5kg 18, 15, 12
10kg 14

Seated leg press
165 18
170 15, 12
155 14

Db bench press
17.5kg 16, 2x14, 8

Shoulder side raise
5kg 18, 15, 16, 18

Triceps pull
4plates 20, 14
3plates 18, 16

Lying leg raise
2x25, 18, 16

20 Jul 2018
Push

Db shoulder press
12.5kg 20, 15, 13, 12

Seated leg press
170 18, 12
155 15, 15

Db bench press
17 5kg 20, 14, 10 + 10kg 10
10kg 18

Shoulder side raise
5kg 20, 18, 15, 18

Triceps pull
4plates 20, 15
3plates 20, 18

Pec deck
75 2x15, 12
60 16

Lunges walk
20kg x2
Unweighted x2

21 Jul 2018
Pull

Lats pulldown
8plates 18
9plates 15, 12
8plates 18

Rdl
45kg 22, 20, 18, 20

Face pull
8plates 15, 14
7plates 15, 15

Seated row
8plates 18, 15
7plates 2x15

Hip hugger
12.5kg 20, 18, 16, 15

Ez bar bicep curl
20kg 15, 8 + 10kg 18
10kg 20, 20 + 5

Double handed Straight arm pulldown
6plates 14, 12
5plates 14
4plates 18

24 Jul 2018
Push

Db shoulder press
12.5kg 20, 16, 12
10kg 15

Seated leg press
170 16, 15, 12, 14

Db bench press
17.5kg 20, 15, 10
12.5kg 15

Shoulder side raise
5kg 18, 16, 18, 16

Triceps pull
4plates 20, 16, 12
3plates 15

Inclined plate press
15kg 2x20, 18, 20

25 Jul 2018
Pull

Seated row
75.5 18
81 3x15

Face pull
8plates 2x15, 13
7plates 18

Rdl
45kg 2x22, 18, 20

Lats pulldown
8plates 15, 12, 15
7plates 16

Hammer curl
7 5kg 18, 15, 10 + 2.5kg 20, 12 + 2.5kg 24

Hip hugger
12.5kg 2x20, 2x16

Lunges walk
20kg x2
Unweighted x2

Leaned back v bar pulldown
6plates 18, 15, 2x14

27 Jul 2018
Push

Db shoulder press
12.5kg 20, 18, 12
10kg 15

Seated leg press
170 15
175 15
180 13, 12

Db bench press
17.5kg 18, 14, 10
12.5kg 15

Shoulder side raise
5kg 18, 3x16

Triceps pushdown
6plates 12
5plates 12
4plates 2x20

Pec deck
80 15, 14, 10
70 12

29 Jul 2018
Pull

Lats pulldown
8plates 16
9plates 12
8plates 12
7plates 16

Face pull
8plates 3x15
6plates 20

Rdl
45kg 2x25, 20, 22

Seated row
8plates 16
9plates 12
7plates 18, 15

Hammer curl
7.5kg 18, 15, 10 + 5kg 10
5kg 20

Hip hugger
12.5kg 18, 3x15

Double handed Straight arm pulldown
6plates 15
7plates 15, 12
5plates 15

This post has been edited by Lionel90: Jul 29 2018, 02:48 PM

31 Jul 2018

Db bench press
17.5kg 20
20kg 12
17.5kg 15

Seated leg press
170 15
175 14, 13

Db shoulder press
12.5kg 18, 12, 12

Db shoulder side raise
5kg 3x18

Triceps pushdown
6plates 18, 12
4plates 20 + 5

Btm to top crossover
10 3x18

Lunges
20kg x3

Inclined bench plate press
15kg 20, 15, 20

Seated triceps pushdown
90 15, 2x12