T Nation

Ehhh...


#1

Decided to finally start keeping a training log. Never particularly excelled at strength training, but anyway....

Currently sat at 76.5kg, roughly 16-17% body fat, height 5'9.
Roughly, target is to get down to 8-9% body fat and increase strength.

Got a fairly structured training plan which decent foundation for me strength-wise over the last 8-10 weeks.

Following an upper/lower split 4 days a week and intervals on 2 off days.
Throwing in some extra walking - early morning and post weights - because my activity level otherwise during the day is shocking.
And a little bit of extra bodyweight work during the evening - seems to help my flexibility and coordination.


Mon 23/3/15


Early morning 30 minute brisk walk


Lower Body Workout:

A1: Squats (4x5, 1x10-15) - 3010 tempo - 90 sec rest

5@85 | 5@85 | 5@90 | 5@90 | 12@70

A2: Kneeling Hamstring Curls (5x5) - 4011 tempo - 90 sec rest

5@25 (each leg) | 5@26.25 | 5@26.25 | 5@26.25 | 5@26.25

B1: Back Extension (3x10-12) - 2011 tempo - 60 sec rest

10@20 | 11@20 | 11@20

B2: Walking Lunges (3x12 each leg) - 2010 tempo - 60 sec rest

12@15 | 12@15 | 12@15

C1: Weighted RKC Plank (3x30s) - 10 sec rest

35s@10 | 35s@10 | 35s@10

C2: Dumbbell Rear Delts Raise (3x15) - 2010 tempo - 60 sec rest

15@5 | 15@5 | 15@5

D1: Front Squat (3x12) - 2010 tempo - 60 sec rest

12@35 | 12@35 | 12@35

E1: Farmers Walk (5x40s) - 60 sec rest

40s@55kg (with straps) | 40s@55kg (with straps) | 43s@35kg (no straps) | 43s@35kg (no straps) | 43s@35kg (no straps)

Incline Walk: 30 minutes @ 6.3kmh 4% incline


Evening bodyweight:
Supported jackknife squats: 30, 30, 30
Short bridges: 25, 25, 25
Lying knee raises: 25, 20, 20


Happy with leg progress overall. At full range was squatting around 60 at start of January so 85-90 two and a half months later is a nice boost. Struggled massively with farmer's walk - grip and forearms strength is awful.


#2

Tue 24/3/15


Early morning 40 minute brisk walk


Upper Body Workout:

A1: Barbell Shoulder Press (4x5, 1x18) - 3110 tempo - 90 sec rest

5@32.5 | 5@32.5 | 6@32.5 | 5@32.5 + 1 push press @32.5 | 8@25 + 2 push press @25

A2: Weighted Neutral Grip Pull Ups (4x5,1xBW) - 4010 tempo - 90 sec rest

5@2.5 | 5@2.5 | 5@2.5 | 4@2.5 | 4+1@BW

B1: Paused Dumbbell Flat Bench Press (3x8-10) - 3110 tempo - 60 sec rest

10@22.5 | 10@22.5 | 8@22.5 + 3@22.5

B2: Close Grip T Bar Row (3x10-12) - 2011 tempo - 60 sec rest

12@25 | 11@25 | 8+2@25 | 6@20

C1: Incline Dumbbell Curl (3x8-10) - 3110 tempo - 30 sec rest

8@10 | 8@10 | 8@10 | 10@7.5

C2: Weighted Narrow Press Up (3x8) - 2010 tempo - 60 sec rest

5+3@5 | 4+4@5 | 4+4@5 | 4+4@BW

D1: Face Pull (4x12) - 2011 tempo - 45 sec rest

12@27 | 12@27 | 12@27 | 12@27

Stepper: 30 minutes @ 75 steps per minute


Evening bodyweight:
45 Degrees Vertical Pulls: 30, 30, 30
Incline Press-Ups: 25, 15, 17
Resistance Band Lat Raises: 20,20,20


Pretty happy. Usually find it harder to ‘switch on’ upper body muscles in a workout than lower body so extra set at lighter weight on most exercises hit hard. Thought stepper would be a bit easier than it was, and my co-ordination is distinctly lacking.

Evening bodyweight was tough. It’s really more for technique but drop in strength after not doing them for last couple of weeks was very noticeable.


#3

Wed 25/3/15


Off day:

30 minutes on the bike in the morning
30 minutes on the bike in the evening


Thur 26/3/15


Early morning 20 minutes on bike


Lower Body Workout:

A1: Squats (4x5, 1x8) - 4110 tempo - 90 sec rest

5@80 | 5@80 | 6@80 | 5@85 | 8@70 | 8@70

A2: Seated Hamstring Curl (5x5) - 4010 tempo - 90 sec rest

5@52 | 5@70 | 5@61 | 5@61 | 5@61 | 8@61

B1: Snatch Grip RDL (3x8-10) - 3110 tempo - 60 sec rest

10@85 | 10@85 | 8@90 | 10@60

B2: Bulgarian Split Squat (3x8-10) Each Leg - 2011 tempo - 60 sec rest

10@12.5 | 10@12.5 | 10@12.5 | 12@7.5

C1: Decline Garhammer Raise (3x12) - 3110 tempo - 10 sec rest

15 | 12 | 12 | (Flat Bench) 12

C2: Seated Lat Raise (3x12) - 3110 tempo - 60 sec rest

12@7.5 | 12@7.5 | 12@7.5 | 15@5

D1: Farmers Walk (5x40s) - 60 sec rest

With Straps: 27.5kg
Without Straps: 15kg | 20kg | 20kg | 20kg

No LISS cardio after session due to time and also knew I’d be walking 4 or 5 miles total during the day


Evening bodyweight:
Jackknife Squat: 35, 35, 35
Short Bridge: 25, 25, 25
Flat Knee Raises: 25,20,20


Put a bit of a cap on how heavy I went for weights to focus more on technique, seemed to do the trick based on level of DOMS today. Don’t think I will ever enjoy split squats or farmers walk.

Happy with small progression on bodyweight stuff. Was done quite late at night after walking for 3-4 hours in total, so can’t complain.


#4

Fri 27/3/15

  • Early morning 20 minutes on bike

Upper Body Workout:

A1: Bench (4x5, 1x8) - 4110 tempo - 90 sec rest

5x57.5, 5x57.5, 5x57.5, 4x57.5, 8x45

A2: Weighted Chin Ups (4x5, 1xBW max) - 4010 tempo - 90 sec rest
5x2.5, 5x2.5, 5x2.5, 5x2.5, 5xBW

B1: Seated DB Shoulder Press (3x8-10) - 3110 tempo - 60 sec rest

8x17.5, 7x17.5 + 1x15, 6x17.5 + 2x15

B2: 1 Arm Dead Stop Row (3x8-10) Each Side - 2011 tempo - 60 sec rest

8x22.5, 8x22.5, 8x22.5

C1: Zottman Curls (3x8) - 5010 tempo - 30 sec rest

8x7.5, 8x7.5, 8x7.5
(10x5, 10x5 - extra sets focus on technique)

C2: Skullcrushers (3x5) - 3110 tempo - 60 sec rest

5x30, 5x30, 5x30
(10x20, 10x20 - extra sets focus on technique)

D1: Cable Rear Delt Raise (4x15) - 45 sec rest

10x15, 10x15, 10x15, 10x15

Evening bodyweight:
45 degree rows: 32, 32, 32
Supported press-ups: 20, 20, 20
Resistance Band Lat Raises: 25,25,25 (each side)

  • 30 minutes LISS on bike in evening

Bit annoyed with form and technique on a few exercises, so need to focus better.
Bodyweight stuff hurt - think the lack of weights means I am hitting better form.


Sat 28/3/15

Weigh-in: 76.7kg (up 0.2kg from last week)
Waist: 83.9cm (down 0.5cm from last week)

Bootcamp in the morning and 30 minutes bike in the evening
Tweaking nutrition and dropped carb sources on non-weights days. Only carbs will be whatever is in the green veg I eat and the small amount in nuts basically.


Sun 29/3/15

2 x 30 minutes on bike - once morning, once evening

Easy day, spent most of it doing meal prep for the week ahead.


#5

Mon 30/3/15

Busy morning and woke up a bit late with clocks going forward so didn’t fit in early morning cardio but made up for it late on in the day.

Lower body workout:

A1: Squat - 3010 tempo - 90 sec rest - 4x5,1x10-15

5x85, 5x85, 5x90, 5x95, 12x70

A2: Lying Leg Curl - 4011 tempo - 90 sec rest - 5x5

5x50, 5x50, 4x50/2x43, 2x50/4x43, 2x50/4x43

B1: Horizontal Back Extension - 2011 tempo - 60 sec rest - 3x10-12

12x20, 12x20, 12x20

B2: Walking Lunges - 2010 tempo - 60 sec rest - 3x12

12x15, 12x15, 12x15

C1: Weighted RKC Plank - 3x30s - 10 sec rest

30s x 15, 33s x 15, 35s x 15

C2: Incline DB Delt Flyes - 2011 tempo - 60sec rest - 3x15

15x5, 15x5, 15x5, (Bonus set: 15x2.5)

D1: Farmers Walk - 5x40s - 60 sec rest

With Straps: 27.5
Without Straps: 20,20,20,20

20 minutes on cross trainer - moderate intensity steady state cardio

Evening bodyweight:

Jackknife Squats: 37, 37, 37
Short Bridges: 27, 27, 27
Flat Knee Raise: 25, 25, 25

30 minutes on bike, steady state

Decent progress on lifts. Up to 95 for 5 reps now which is the heaviest I’ve gone in a while. Back extension is coming along nicely, couldn’t do it even without extra weight back in January. Walking lunges are an absolute pain. Farmers walk - forearm grip is improving quite quickly.

Evening bodyweight session felt pretty easy, so I’d like to thin both strength and recovery times are improving. Streaming film during evening bike session and computer disconnected from Wifi about 5 minutes in so felt twice as long!


#6

Tue 31/3/15

Upper body:

A1: Shoulder Press (4x5, 1x8) - 3110 - 90 sec rest

5x32.5, 5x32.5, 5x32.5, 5x32.5, 8x27.5

A2: Weighted Pull Ups (4x5, 1xBW) - 4010 - 90 sec rest

5x2.5, 5x2.5, 5x2.5, 4+1x2.5, 5+2xBW

B1: Paused DB Bench (3x8-10) - 3110 - 60 sec rest

10x20, 10x20, 10x20

B2: Close Grip Cable Row (3x10-12) - 3010 - 60 sec rest

12x35, 12x45, 12x55, 10x60
(Used different machine, difficult to work out right load)

C1: Incline DB Curl (3x8) - 3110 - 30 sec rest

8x10, 8x10, 8x10, (Bonus set: 10x7.5)

C2: Weighted Narrow Press Up (3x8) - 3010 - 60 sec rest

3+4x10, 5+3x10, 4+4x10, (Bonus set: 8xBW)

D1: Face Pull (4x12) - 2011 - 45 sec rest

12x25, 12x25, 12x25, 12x25

Followed By:
30 minutes incline walk on treadmill
Not too strenuous, enough for extra calorie burn

Evening:
A1: 45 degree inverted row: 35, 35, 35
A2: 45 degree supported press-up: 21, 21, 21
B1: BW Supported Shoulder Press: 20, 20, 20
30 minutes on bike steady state

Legs have gotten used to bike now so can push myself a bit harder than I used to be able to.

Pretty happy with progress. Reduced load on some lifts to get technique right and felt better and stronger for it.


Wed 1/4/15

20 minutes bike in morning
10x50 KB swings in evening

Went for lighter weight on swings to get used to again, as haven’t done in a while, let alone at that volume. Felt ok, although sacrificed technique because in rush as well. Will get it done better next time


#7

Thur 2/4/15

Lower Body:

A1: Pause Squat (5x3, 1x8) - 4010 - 90 sec rest

3x90, 3x90, 3x90, 3x95, 3x95, 8x75

A2: Leg Curl (6x3) - 3010 - 90 sec rest

Lying 3x50, 3x50, 3x50, Seated 6x70, 5x79, 5x89

B1: Snatch Grip RDL (3x6-8) - 3010 - 60 sec rest

8x90, 8x90, 8x90

B2: Bulgarian Split Squat (3x6-8) - 3010 - 60 sec rest

15x8, 15x8, 17.5x8

C1: Garhammers (3x12) - 2011 - 10 sec rest

13, 12, 8+4

C2: Seated Lat Raise (3x12) - 2011 - 60 sec rest

12x7.5, 12x7.5, 12x7.5

D1: Front Squat (3x10) - 3010 - 60 sec rest

12x35, 10x40, 10x40

E1: Farmers Walk (5x40s) - 60 sec rest

25, 25, 25, 25, 25

Used discs instead of dumbbells - felt less strain on forearms, good to get to 25kg with no straps. Not sure it’d be the same with DB’s though

30 minutes incline walk

Evening:
Jackknife Squats: 40, 40, 40
Short Bridges: 30, 30, 30
Flat Knee Raise: 25, 20, 20

KB Swings: 10x25 (12kg)

Moved to lower rep range for heavy workout, 3 rep max on paused squats. First 2 sets felt tough but then I guess legs were warmed up and rest of it was much simpler. Hopefully going to get to try for 100kg next week. Haven’t squatted 100kg getting parallel or below before so would be a good landmark.

Progress on BW as well so all good. 250 KB swings = Jelly legs


#8

Fri 3/4/15

A1: Paused Bench (5x3, 1x8) - 3110 - 90 sec rest

3x57.5, 3x60, 3x60, 3x62.5, 3x62.5, 8x50

A2: Weighted Chin Ups (5x5, 1xBW max) - 4010 - 90 sec rest

5x2.5, 5x.3.75, 5x5, 5x5, 5x5, 5xBW

B1: DB Shoulder Press (3x6-8) - 3010 - 60 sec rest

8x17.5, 8x17.5, 8x17.5 | 12x10, 10x10

B2: 1 Arm DB row (3x6-8) - 2110 - 60 sec rest

8x22.5, 8x22.5, 8x22.5 | 10x17.5, 10x17.5

C1: Zottman Curls (3x8) - 5010 - 30 sec rest

9x7, 8x8, 8x8 | 12x5, 12x5

C2: Skullcrusher (3x8) - 3010 - 60 sec rest

8x27.5, 8x27.5, 8x27.5 | 12x20, 12x20

D1: DB Rear Delt Raise (4x15) - 2011 - 45 sec rest

12x5, 15x5, 15x5, 15x5

30 minutes incline walking on treadmill

Evening:

45 degree row: 40, 40, 40
Support press ups: 22, 22, 22
Shoulder Press off floor: 20, 22, 22


Sat 4/4/15

No weight measurement as scales battery went missing.
Waist was 83.7cm, down tiny bit from last week.


Sun 5/4/15

Easter Sunday. Didn’t get much done, did Kenpo X from P90X twice. Once morning which was a bit half assed as I couldn’t work out the moves and once evening which was much tougher.


Mon 6/4/15

A1: Squat No Pause (5x3, 1x10-15) - 3010 - 90 sec rest

3x100, 3x100, 3x100, 3x100, 3x100, 12x70

A2: Rack Lifts (6x3) - 4011 - 90 sec rest

3x90, 3x100, 3x120, 3x120, 3x120, 3x120

B1: RDL (3x8-10) - 2011 - 60 sec rest

10x70, 10x80, 10x80

B2: Walking Lunges (3x10) - 2010 - 60 sec rest

10x16, 10x16, 10x16

C1: Front Squat (3x10-12) - 2010 - 60 sec rest

12x40, 10x40, 10x40

D1: Weighted RKC Plank (3x30s) - 10 sec rest

35sx15, 35sx15, 37sz15

D2: DB Rear Delt Raise (3x15) - 2010 - 60 sec rest

5x15, 5x15, 5x15

E1: Farmer’s Walk (5x40s) - 60 sec rest

40sx27.5, 38sx27.5, 37sx27.5, 38sx27.5, 37sx27.5

30 minutes incline treadmill walk

Evening:
Abandoned bodyweight training short term and experimenting with Insanity Max:30 so did Cardio Challenge in the evening.


Tue 7/4/15

A1: Shoulder Press (5x3, 1x8) - 3110 - 90 sec rest

4x35, 4x37.5, 3x40, 2(+1 push press)x40, 2(+2 push press)x40, 5(+3 push press)x32.5

A2: Weighted Pull Up (5x5, 1x max BW) - 4010 - 90 sec rest

5x2.5, 5x2.5, 5x2.5, 5x2.5, 5x2.5, 5xBW

B1: DB Paused Bench Press (3x6-8) - 3110 - 60 sec rest

8x25, 7x25, 6x25 | 10x20

B2: Close Grip T Bar Row (3x10) - 3010 - 60 sec rest

8x30, 9x30, 8x30 | 12x20

C1: Incline DB Curl (3x8) - 3010 - 30 sec rest

8x10, 8x10, 8x10

C2: Weighted Press Up (3x8) - 3010 - 60 sec rest

6(+2 kneeling)x10, 5(+3 kneeling)x10, 4(+4 kneeling)x10

D1: Face Pull (4x12) - 2011 - 45 sec rest

15x30, 12x36, 12x36, 12x36

20 minutes incline walking on treadmill

Evening:
Tabata Power from Insanity Max:30
Some of the exercises are too advanced for me so should have gone with some modified ones to get most out of it.

Last couple of sessions especially, felt really good and very noticeable strength improvement.

Got to 100kg and parallel on squats finally after being stuck in the 90s for ages which was a nice landmark to hit. Squatted 100kg to half range before so getting there with full ROM was nice.

Also finally shoulder pressed 40kg for first time ever. Pull ups and chin ups all felt much stronger as well over last few sessions so good sign.

Ordered some thick non-slip yoga mats so I can do the Insanity stuff properly at home without ruining the soles of my feet in the process as there is a huge amount of impact. Will re-start program at full intensity next week.


#9

Long gap between posts, although not missed a workout.

Wed 8/4/15
30 minutes bike intervals. 20s on, 40s off. Painful, probably not wise the day before leg day.

Thur 9/4/15 - Lower

A1: Pause Squat (5x3, 1x8) - 4010 - 90 sec rest

3x95, 3x95, 3x100, 3x100, 3x100, 8x75

A2: Leg Curl (6x3) - 3010 - 90 sec rest

Seated 5x89, 3x98, 4x98, 3x98, 3x98, 3x98

B1: Snatch Grip RDL (3x6-8) - 3010 - 60 sec rest

8x90, 8x90, 8x90 - too fast on tempo, technique a bit off, reducing weight next time

B2: Bulgarian Split Squat (3x6-8) - 3010 - 60 sec rest

17.5x8, 17.5x9, 17.5x10

C1: Front Squat (5x10)

10x40, 10x40, 10x40, 10x40, 10x40

Rushed session as short of time. Missed out core work, extra delt work and farmers walk but pushed harder on front squats. Also nice to finally hit 100kg mark on squats.

Fri 10/4/15 - Upper

A1: Paused Bench (5x3, 1x8) - 3110 - 90 sec rest

3x60, 3x60, 3x62.5, 3x62.5, 3x65, 8x50

A2: Weighted Chin Ups (5x5, 1xBW max) - 4010 - 90 sec rest

5x5, 5x5, 5x5, 5x5, 6x5, 5xBW

B1: DB Shoulder Press (3x6-8) - 3010 - 60 sec rest

8x17.5, 6x20, 6x20 | 12x10, 12x10

B2: 1 Arm DB row (3x6-8) - 2110 - 60 sec rest

8x22.5, 8x22.5, 8x22.5 | 12x16, 12x16

C1: Zottman Curls (3x8) - 5010 - 30 sec rest

8x8, 8x8, 8x8 | 12x5, 12x5

C2: Skullcrusher (3x8) - 3010 - 60 sec rest

8x27.5, 8x30, 8x30 | 12x20, 12x20

D1: DB Rear Delt Raise (4x15) - 2011 - 45 sec rest

15x5, 15x5, 15x5, 15x5

Sat 11/4/15
Rest day

Weight was 75.3kg (was 76.7), belly button was 83.6cm (was 83.7cm)

Sun 12/4/15
Rest day

Monday 13/4/15 - Lower

A1: Squat No Pause (5x3, 1x10-15) - 3010 - 90 sec rest

3x100, 3x100, 3x105, 3x105, 3x105, 12x75

A2: Rack Lifts (6x3) - 4011 - 90 sec rest

3x100, 3x100, 3x110, 4x110, 3x115, 3x115

B1: 45 Degree Back Extension (3x8-10) - 2011 - 60 sec rest

10x10, 10x10, 10x10

B2: Walking Lunges (3x10) - 2010 - 60 sec rest

10x10, 10x10, 10x10 - correcting form

C1: Front Squat (5x10) - 2010 - 60 sec rest

10x40, 10x40, 10x40, 10x40, 10x40

D1: Weighted RKC Plank (3x30s) - 10 sec rest

40s@15, 40s@15, 40s@15

D2: DB Rear Delt Raise (3x15) - 2010 - 60 sec rest

5x15, 5x15, 5x15

Short of time so dropped farmers walk, and did couple extra sets on front squats instead.

Tue 14/4/15

A1: Shoulder Press (5x3, 1x8) - 3110 - 90 sec rest

4x37.5, 3x40, 3x40, 3x40, 3 1x40, 7 1x32.5

A2: Weighted Pull Up (5x5, 1x max BW) - 4010 - 90 sec rest

5x2.5, 5x2.5, 5x2.5, 5x2.5, 5x2.5, 6xBW

B1: DB Paused Bench Press (3x6-8) - 3110 - 60 sec rest

8x25, 8x25, 8x25 | 15@15

B2: High Iso Lateral Row (3x10) - 3010 - 60 sec rest

9x60, 9x70, 10x70 | 15x50

C1: Incline DB Curl (3x8) - 3010 - 30 sec rest

10x10, 10x10, 10x10 | 12x7.5

C2: Weighted Press Up (3x8) - 3010 - 60 sec rest

6 2kneeling x 10, 5 3kneeling x 10, 5 3kneeling x 10

D1: Face Pull (4x12) - 2011 - 45 sec rest

12x34, 12x34, 12x34, 12x34

Wed 15/4/15
Rest day

Thur 16/4/15 - Lower

A1: Pause Squat (5x3, 1x8) - 4010 - 90 sec rest

3x100, 3x105, 3x105, 3x105, 3x105, 8x80

A2: Leg Curl (6x3) - 3010 - 90 sec rest

Seated: 3x80, 3x98, 3x98, 3x98, 3x98, 3x98

B1: Snatch Grip RDL (3x6-8) - 3010 - 60 sec rest

10x70, 8x80, 8x80

B2: Bulgarian Split Squat (3x6-8) - 3010 - 60 sec rest

8x20, 8x20, 8x20

C1: Garhammers (3x12) - 2011 - 10 sec rest

12, 7 3 2, 6 3 2

C2: Seated Lat Raise (3x12) - 2011 - 60 sec rest

12x7.5, 12x7.5, 12x7.5

D1: Front Squat (5x10-12) - 3010 - 60 sec rest

10x40,10x45, 10x45, 10x45, 10x45

Fri 17/4/15 - Upper

A1: Paused Bench (5x3, 1x8) - 3110 - 90 sec rest

3x65, 3x65, 3x65, 3x65, 3x65, 8x50

A2: Weighted Chin Ups (5x5, 1xBW max) - 4010 - 90 sec rest

5x5, 5x5, 5x5, 5x5, 5x5, 6xBW

B1: DB Shoulder Press (3x6-8) - 3010 - 60 sec rest

6x20, 6x20, 6x20 | 12x10, 12x10

B2: 1 Arm DB row (3x6-8) - 2110 - 60 sec rest

8x25, 8x25, 8x25 | 12x17.5, 12x17.5

C1: Zottman Curls (3x8) - 5010 - 30 sec rest

8x8, 8x8, 8x8 | 12x5, 12x5

C2: Skullcrusher (3x8) - 3010 - 60 sec rest

8x30, 8x30, 8x30 | 12x20, 12x20

D1: DB Rear Delt Raise (4x15) - 2011 - 45 sec rest

15x5, 15x5, 15x5, 15x5


#10

Sat 18/4/15
Rest day

Weight: 76.4kg (was 75.3kg)
Waist: 83.1cm (was 83.6cm)

Nice little drop in waist, I like to think the weight increase was a bit of lean mass and bit of extra water weight.
Been rearranging house all week so 4-5 days of dragging furniture around, needed some extra carbs for energy especially Friday.
Very happy with strength increases - seemed to go up on all exercises.

I’d guesstimate body fat % around 14-14.5% based on measurements. It was around 18-19% in January with weight at 78.1kg and waist at 87.8cm. So nice drop with possibly gaining a little bit of lean mass.

Couple more sessions on current program then switching it up again. Enjoying trying something new every 4-5 weeks and seems to be working well.


#11

Sun 19/4/15

Complete rest day from exercise although spent most of the day on my feet getting house in order

Mon 20/4/15

Leg day but my legs were really ache-y so took a while to get into session.

1A: Squat (5x3, 1x10-15) - 3010 - 90 sec rest

3x100, 3x105, 3x105, 3x105, 3x105, 10x80

1B: Rack Lifts (6x3) - 4011 - 90 sec rest

3x100, 3x110, 3x120, 3x120, 3x120, 3x120

2A: RDL (3x8-10) - 60 sec rest

10x90, 10x90, 10x90

2B: Walking Lunges (3x8-10) - 60 sec rest

10x10, 10x10, 10x10

3: Front Squat (5x10) - 60 sec rest

10x50, 10x50, 8x50, 8x50, 8x50

New PB on front squats was a nice touch!

4A: RKC Plank (3x35s)

40s@15, 40s@15, 40s@15

4B: DB Rear Delt Raise (3x15)

15x5, 15x5, 15x5

Tue 21/4/15

A1: Shoulder Press (5x3, 1x8)

3x40, 4x40, 4x40, 2+1x42.5, 2+2x42.5, 7+1x35

A2: Pull Ups (5x5, 1xBW)

5x2.5, 5x2.5, 5x2.5, 5x2.5, 5x2.5, 6xBW

B1: Paused DB Bench (3x6-8)

8x25, 8x25, 8x25 | 12x17.5

B2: T Bar Row (3x8-10)

10x30, 10x30, 10x30 | 15x20

C1: Incline DB Curl (3x8)

10x10, 6x12.5, 5x12.5+3x10 | 12x7.5

C2: Weighted Narrow Press Up (3x8)

9x5, 8x5, 8x5 | 7+1XBW

D1: DB Rear Delt Raise (4x12)

5x12, 5x12, 5x12, 5x12

Wed 22/4/15
Rest day

Thur 23/4/15

Lower body and new higher rep routine. Did a few extra sets to try to get load and technique right

A1: Back Squats (3x10) - 120 sec rest

10x70, 10x72.5, 10x75

B1: Bulgarian Split Squat (3x8-12) - 60 sec rest

10x20, 10x20, 10x20

B2: Standing Leg Curl (3x8) - 60 sec rest

8x25, 8x25, 8x25

C1: Leg Press (2x15) - 60 sec rest

15x100, 15x100 | 15x100

C2: Barbell Hip Thrust (2x12) - 60 sec rest

12x20, 12x20, 12x30

D1: Ab Rollout (3x12) - 45 sec rest

12x30, 6+6x30, 0+12x30

Technique needs work, had to keep bringing knees further forward to make easier. Shows need to develop core strength more as well.

E1: Rope Crunches (3x12) - 45 sec rest

12x34, 12x34, 15x43

Fri 24/4/15

A1: Incline Bench (3x8) - 60 sec rest - few extra sets to get load and technique right

10x40, 8x45, 8x45, 8x45, 8x40

A2: BW Pull Ups (Total 40) - 60 sec rest

5,6,5,5,5,4,3,2,3,2

B1: Seated DB Shoulder Press (3x8) - 60 sec rest

8x17.5, 8x17.5, 8x17.5, 8x17.5

B2: Landmine Row (3x8-10) - 60 sec rest

10x15, 10x15, 10x15, 10x15

C1: Barbell Curl (3x8) - 30 sec rest

8x25, 8x25, 8x25, 8x25

C2: Tricep Dips (3xMax) - 60 sec rest

6,5,4

D1: Incline Rear Delt Raise (4x15)

15x5, 15x5, 15x5, 15x5

Sat 25/4/15 & Sun 26/4/15

Bootcamp on Saturday morning which was exhausting but did my measurements first thing.

As of Saturday morning,

Weight: 78.6kg (up 2.2kg from last week)
Waist: 82.9cm (was 83.1cm last week)

Not sure what most of the gain over the last week was. 2.2kg in a week is obviously a huge amount, but I guess week to week fluctuations can happen and weight isn?t the best indicator of progress anyway.

Looking back at progress since start of January, my weight is about the same - actually about 0.5kg heavier - and waist is about 5cm down.
Must be getting something right somewhere I guess. Will see what the coming weeks bring!