Was going to take today off but woke up in time to go to the gym feeling full of beans.

Reps added on every exercise so glad I did.

Love/hating the hack squat, doing full rom (Sled bottoming out), with a very controlled eccentric and 1 sec pause at the bottom. Really lights up my quads.

C2d4

Press

20kg x 10

40kg x 10

50kg x 2

60kg x 5 +1 push press

60kg x 4 +2 push press

50kg x 7 +1push press

40kg x 12+2push press

Seated Db shoulder press

20kg x 11

20kg x 12

20kg x 11

Db lateral raises

10kg x 14

7.5kg x 12

7.5kg x 10

Low to high cable fly

9.1kg x 20

13.6kg x 15

13.6kg x 15

Techno gym chest press machine

30kg x 40

30kg x 40

40kg x 28

50kg x 10

Dips (Triceps)

Bw x 8

Bw x 10

Bw x 16

Triceps machine

40kg x 12

40kg x 12

Legpress calf raises

100kg x 10

100kg x 15

100kg x 20

100kg x 18

100kg x 12

V handle Triceps ext

40.8kg x 28

54.4kg x 12

54.4kg x 10

Ab machine

3 x 20

Didnāt train yesterday due to late night and hangover, crap sleep last night too. Didnāt really progress from this session last week weights/rep wise but got a bit more volume in with the push presses and got a nice pump.

New year physique update: 192lbs this morning, so 4lbs lighter than when I finished last yearās T-ransformation challenge.

I want to get really lean this year thinking this would be achieved at about 175lbs so looking at losing 20lbs.

(and yes, I need to clean my mirror! >

20 pounds lighter and youāll be ripped.

Thatās the plan.

Had a day off gym and free ate Sunday, 200 lbs this morning. (aware alot of this will just be replenished glycogen and water.) training is going to be a little inconsistent for a while, my van has been off the road since before xmass and looks to be so for another week. Iām getting lifts to work, but wonāt be able to get to the better equipped gym and my pickup point on foot without some stupidly early starts.

Iāve rejoined the gym Nr by with the sauna and pool so will be using that for a while.

C2d5

Ng pull ups

8

8

8

7

Hammer strength low row

20kg x 30

30kg x 20

40kg x 12

45kg x 10

30kg x 18

Straight arm lat pull downs

3 x 30

Cable Rear delt fly

5kg x 10

2.5kg x 15

2.5kg x 15

2.5kg x 15

Rope hammer curls

3 x 20

Rope upright row

3 x 20

Decline situps

Lots

Db lateral raises

10kg x 10

6kg x 12

At the gym with sauna, so weights do t really tally with last week doing this day.

Love a sauna after a work out.

C2d6

Deadlift

110kg x 10

150kg x 5

190kg x 7

190kg x 6

150kg x 10 floating

150kg x 10 floating

Seated leg ext

65kg x 10

80kg x 10

90kg x 10

90kg x 10

90kg x 10

90kg x 7

Reverse hyper

15kg x 12

15kg x 12

15kg x 14

Seated calf raises

25kg x 20

40kg x 20

40kg x 14

45 degree back ext

Bw x 10

Bw x 10

Bw x 14

Ab machine

3 x 20

Ezbar Preacher curl

10kg x 30

10kg x 20

Still some very strong pulls mate. Nice work

Threw up after the last set of deadlifts, never done that before!

Havenāt done that in a long time.

I think Iām going to abandon structured workouts for a little while. Iām hugely stressed at the moment, and am starting to get apprehensive before workouts about beating last weekās numbers. Iāve also failed to improve some as well.

The gym is an outlet of stress for me so I donāt want to be getting stressed about it as well as all the other stuff Iām dealing with.

Iām just going to do what I feel like on the day with some eye on hitting body parts at least one a week.

Once life settles down I will re introduce some structure.

C3d1

Incline (3holes showing) db bench

17.5kg x 10

25kg x 6

27.5kg x 4

30kg x 10

30kg x 10

30kg x 12

Db lateral raises

10kg x 20

10kg x 13 then 7.5kg x 7

7.5kg x 12 then 5kg x 8

7.5kg x 10 then 5kg x 10

Force chest press

20kg x 20

30kg x 14

30kg x 10

25kg x 10

20kg x 10

Matrix shoulder. Press machine

25kg x 12

25kg x 9

20kg x 9

Smith high Incline cg press

20kg x 12

40kg x 3

30kg x 12

30kg x 10

30kg x 9

Matrix Upper back machine

25kg x 40

35kg x 20

40kg x 20

Triceps machine

25kg x 10

40kg x 14

40kg x 12

40kg x 12

Rope Triceps ext

27.2kg x 14

27.2kg x 14

27.2kg x 16

Rope cable crunch

3 x 20

Seated calf raise

25kg x 18

30kg x 12

30kg x 12

35kg x 12

C3d2

Hammer strength low row

20kg x 10

40kg x 10

60kg x 10

70kg x 10

70kg x 10

60kg x 10

40kg x 22

Straight arm lat pull downs with wide bar

23.75kg x 30

28.75kg x 18

21.25kg x 15

Pull down machine

72.5kg x 10

87.5kg x 8

65kg x 20

Rope hammer curls

21kg x 15

28kg x 10

31.5kg x 6

17.5kg x 20

Db lateral raises

10kg x 15, drop to 8kg x 10, to 6 kg x 8.

Face pulls

3 x 20

Db Cross body hammer curls (slow eccentric)

12kg x 15, to 8 normal curls, to 8 cheat curls with slow eccentric.