First workout, Monday the 1st:
Chest(Bench): 45x7, 95x5, 135x4, 165x4, 205x2, 225x13(8,3,2) Stretch(50s)
Shoulders(Military Press): 45x5, 65x4, 85x5, 105x13(8,5,0) Stretch(60s)
Triceps(CGBP): 45x5, 75x6, 115x5, 145x3, 175x15(10,5,0) Stretch(60s)
Back Width(Pull ups): Bodyweightx9,4,1 Stretch(20s)
Back thickness(Deadlift): 45x5, 135x5, 225x3, 275x3, 305x1, 335x5,5 Stretch(60s)
The controlled negatives were much tougher than I first thought but it was a good workout none the less, good pump and DOMS the next day, haven't had it as bad in a while.
Second workout, Wednesday the 3rd:
Biceps(BB curl) 45x10, 65x5, 80x14(8,4,2) Stretch(30s) couldn't quite get the right feel for the stretch the first time.
Forearms(Hammer curls) 20x7, 30x14(7,4,3) Stretch(60s)
Calves(seated): 20x5, 70x11
Hams(GHR): Bodyweightx10, +25# x 20(10,5,5) Stretch (60s)
Quads(Back squats): 45x5, 95x8, 135x5, 185x4, 225x2, 250x6 - Widowmaker 205x20 Stretch(60s)
First workout was at home I unfortunately have limited equipment, the second was at the school gym, looking for a new place, found one near my house I'll be going to for a free trial week tomorrow.
Overall both great sessions, intense DOMS after but I've increased my calorie intake as well, I'll be weighing myself every Monday to keep on track.