Ramp 1, Week 3, Day 1
Rack Deadlifts
157x15
142x15
130x7 - lower back gave out here
120x12
110x15 I feel the rack deads more in my lower back than anything, but we’ll see. I focus on retracting and shrugging back at the top. maybe I’ll put this at a lower rep-day.
Db benchpress
37x12
32x13
28x12
24x10
20x15
Db Curl
14x13 Done these on arm at a time before, switching to two to make it harder
12x10
10x12
8x15
8x15
I’m doing calves tomorrow and abs today since my trusty donkey calf weight is working today.
50 minutes without the ab work, which I’ll do when I feel like getting up from my stressless. Which might be a while.
Ramp 1, Week 3, Day 2
BTN-press
55x13
50x12
45x13
40x13
40x10
PJ-Ext
32x15
30x15
27x15
22x15,15
Squat
100x15
90x13
80x13
70x13
60x13
Goddamn. Next time around I might join a gym and do leg presses, hack squats or leg exstensionms here instead. ANYHTING but 5 sets of squats…I know I didn’t keep my arch.
Calf Raises
45x15
40x15
35x13
30x13
25x15
Ramp 1, Week 3, Day 3
Inc bench
77x14 - Forgot it was 10-12. oh well.
72x9
65x11
60x11
52x15
Rack Chins
14,10,7,6,5
Standing One-legged Calf Raise
15,15,10,8, 20 (both legs)
Inc Curls
11x12
10x8
9x8
8x8
7x12
Ramp 1, Week 3, Day 3
Everything done in what felt like 0.5x normal speed. Low energy, little sleep.
Db Laterals
12x11
11x10
10x10,12,10
Dips
15x12
10x11,7
5x11,7
Wojo back Extensions
5x12,12,12,12,8,8
Crunches
15x20
Ramp 1, Week 3, Day 5
T-bar rows
90x8
80x10,10,10,10
Inc Db prwess
34x10,9
30x10,8,6
BB Curl 35x8
32x8
30x5
26x8,8
Calves omitted due to having been trained twice that week already.
Ramp 1, Week 3, Day 6
This workout is the worst I’ve had in months.
Front Squat
105x5 - no chance
92x5 felt the same as 105
82x5,6,6 ditto
OHP
52x9,7
42x10,8,7
Cgbp 90x8
80x8
70x10
60x10,10
Supergrowth better kick in soon! Down on all execrises, no strength left.
Training phase 1, week 1, day 1
Rack Chins
5x11,10,8
Incline benchpress
82x10,9
77x10
DbCurl
15x12,9
13x9
One Legged Calf Raise
12,12,12
Feeling much better! Amazing what a day of rest and a litre of green tea can do.
Training phase 1, week 1, day 2
BTNPress
60x10
55x10
55x9
DeadSkulls
34,5x12,10
32x12
Squat
120x7 over-estimated a bit
110x10
105x10
Crunches
22x15
Training phase 1, week 1, day 3
Db bench
42x7 Didn’t feel it in my chest at all
38x8,7 Felt much better
T-bar rows 95x9 90x10,10
Incline Curls 13x9,8,8
Calves are always random when I train at home
Standing Calf raise on block
6x10
26x10
Lunge-falf raise with two 15 kg plates
10
Training phase 1, week 1, day 4
Seated Db laterals
13x10
14x8,8
Dips
20x10,8,8
Wojo Back Extensions
10x4+6bw
10x4+6bw
10x3+7bw
Ab Wheel Rolloutsx10
Training phase 1, week 1, day 5
Rack Deadlifts
180x7
190x5
180x0 - no chance.
170x5
Inc Db Press
38x7,6,5
BB Curl
38x7,5,5
Training phase 1, week 1, day 6
Felt weak as shit and trained in the morning before work with a shake and a litre of green tea in me. Went OK though.
Front Squat
Last two sessions have been weak and lower back is a bit fried from rack deads, but
110x5,5
and
102x5 was OK.
CGBP
Was careful here since I didn’t have a spotter.
102x7 -probably had 10
105x7,7 - here too I think
Seated OHP
67,5x5
62x5
Standing 62x5
Dunno which one I like better, I’ll have to try both out for a few workouts I think. it’s easier to do more weight standing for me, but the barpath is traighter when i sit.
Decline crunches/rollouts
15x7, 5 rollouts, 15x7
Training phase 1, week 2, day 1
Weekend of work was hell, and I did some mountain hiking and bicycling at work (poor me) so was very sluggish this morning, very low energy.
Rack Chins
5x12,10
bwx10
Smith Incline bench
bar+75 kgx10 Felt weird with the fixed path, so changed to freeweight.
82.5x10
80x10
DBCurl
16x10,9
14x9
Rotary Calf Extensions
40x12,12,12
Training phase 1, week 2, day 2
Squat
120x10 Didn’t see this one at all, but felt good!
112x10
112x5 - Just stopped.
BTNPress
62x10
57x12
57x10
Dead Skulls
37x12,11,9
Kneeling Ab Rollouts
bwx20
Ouch.
Training phase 1, week 2, day 3
T-bar rows with a proper lever this time, not a shady bar!
105x10,8
92x9
DB Benchpress
39x9,8 - biggest dbs in the gym 
34x8
Inc Db Curls
13x10,9
12x9
DC Calf Raises
120(leg press)x8 Calves just stopped moving.
Been out for five days with a flu…wonder how to best start it up again?