Push A C2
Bench
20kg x 10
40kg x 8
60kg x 6
80kg x 4
90kg x 9
90kg x 6
70kg x 9
Fly machine
80kg x 20
110kg x 10
110kg x 9
90kg x 16
90kg x 12
Db shoulder press
15kg x 10
20kg x 8
25kg x 10
25kg x 8
25kg x 7
20kg x 11
Cable Lateral raises
5kg x 20
10kg x 20
15kg x 15
20kg x 10
Triceps machine
90kg x 10
90kg x 8
90kg x 8
Pull A C2
Lat prayers
17.5kg x 20
24.5kg x 20
28kg x 20
28kg x 17
Lat pull downs
40kg x 12
47kg x 13
57kg x 8
47kg x 12
Bb row
40kg x 18
50kg x 15
60kg x 10
60kg x 8
50kg x 14
High pull row
23kg x 20
30kg x 20
36kg x 13
30kg x 20
Db shrugs
30kg x 18
30kg x 18
30kg x 18
Ez bar Preacher curl
10kg x 30
15kg x 13
20kg x 6
20kg x 5
10kg x 15
Legs A C2
Leg press
80kg x 10
120kg x 8
160kg x 6
200kg x 4
245kg x 12
245kg x 10
205kg x 10
Rdl (very slow, locked knee, deep stretch)
60kg x 14
60kg x 14
60kg x 14
Standing Glute machine
27.5kg x 10
35kg x 10
42.5kg x 10
50kg x 10
Leg press machine calf raises
80kg x 12
80kg x 12
80kg x 12
80kg x 12
Cable biceps curl
18.75kg x 10
21.25kg x 10
23.75kg x 10
Face pulls
3 x 20
Push B C2
Hammer strength shoulder press
5kg x 10
10kg x 10
15kg x 8
20kg x 6
25kg x 4
30kg x 2
35kg x 14
35kg x 12
35kg x 7
30kg x 9
Db lateral raises
7.5kg x 20
10kg x 17
12.5kg x 11
10kg x 11
7.5kg x 13
Hammer strength iso chest press
*(should have been)
20kg x 20
30kg x 10
40kg x 8
45kg x 6
50kg x 4
55kg x 6 (55kg x 8)
50kg x 7 (55kg x 6)
45kg x 5 (55kg x 5)
40kg x 8 (45kg x 6)
Really ran out of energy here
Mid to high cable fly press
11.25kg x 8
11.25kg x 7
8.75kg x 8
6.25kg x 12
V handle Triceps ext
18.75kg x 20
23.75kg x 20
28.75kg x 20
26.25kg x 17
Pull B C2
Cable row wide ng
42kg x 10
49kg x 8
56kg x 6
63kg x 14
63kg x 12
63kg x 10
49kg x 16
Assisted pull ups
65kg x 8
57.5kg x 8
50kg x 9
50kg x 8
50kg x 8
High pull row
4 x 20
Db shrugs
30kg x 18
37. 5kg x 10
37.5kg x 10
37.5kg x 10
Ez bar Preacher curl
10kg x 20
15kg x 12
20kg x 9
20kg x 7
15kg x 11
Oh triceps ext
2 x 20
Legs B C2
Squat
20kg x 10
60kg x 12
100kg x 5
120kg x 5
130kg x 5
140kg x 4
120kg x 6
Dl
100kg x 5
140kg x 4
180kg x 3
200kg x 2
220kg x 3
Leg ext
50kg x 10
57.5kg x 10
65kg x 10
72.5kg x 10
80kg x 9
45 degree back ext
X 10
+25kg x 12
+25kg x 12
+25kg x 12
Seated calf raises
40kg x 10
40kg x 10
40kg x 8
40kg x 9
Ez bar Preacher curl
20kg x 10
20kg x 10
20kg x 10
Low to high cable row
3 x 20
Grafting away greatly, hows the form this weather mate? Ya in a better place?
Things slowly improving, had a court case last week that went in my favour, so stresses slowly subsiding. Thanks for asking.
Push A C3
Bench
20kg x 10
40kg x 8
60kg x 6
80kg x 4
90kg x 10
90kg x 6
90kg x 5
70kg x 12
Fly machine
65kg x 20
72.5kg x 12
80kg x 10
80kg x 9
Db shoulder press
15kg x 10
20kg x 8
25kg x 9
25kg x 6
20kg x 9
Cable y raises
3.75kg x 20
6.25kg x 10
5kg x 11
4.6kg x 10
Cross body triceps ext
8.75kg x 10
8.75kg x 12
Triceps ext
16.25kg x 18
23.75kg x 12
Good stuff mate, glad things are getting there for ya 
great to read this mate.
Thanks guys.
Got some friends from USA staying with us at the moment so gym has taken a back seat. Spent the weekend away with them, eating out for every meal… I feel like shit!
Looking forward to getting some routine back soon.
I’ve made zero progress with the transformation challenge, im tempted to sign up for a uk online coaching service’s 6 week transformation challenge that starts soon to give me a kick up the ass.
Off plan full body
Dl
60kg x 6
100kg x 3
140kg x 2
180kg x 2
200kg x 2
220kg x 6
Hammer strength chest press
20kg x 20
40kg x 10
50kg x 8
55kg x 6
55kg x 3
50kg x 5
40kg x 9
Lat pull downs
40kg x 12
47kg x 12
57kg x 10
57kg x 10
57kg x 8
Db lateral raises
7.5kg x 20
10kg x 8 ss 20kg bnp x 16
10kg x 9 ss 20kg bnp x 12
Rear delt cable fly
3.75kg x 18
6.25kg x 15
8.75kg x 12
Ez bar Preacher curl
10kg x 30
15kg x 10
20kg x 6
Dips
Bw x 10
Bw x 10
Bw x 10
Oh dear, but still plenty of time mate
on other news you are still strong AF. LOL
Went to the mums gym session
Squat
20kg x 10
60kg x 10
100kg x 6
120kg x 5
120kg x 4
100kg x 5
Rdl
60kg x 10
60kg x 10
60kg x 10
Smith incline chest press
40kg x 20
60kg x 8
60kg x 7
60kg x 6
40kg x 9
Seated ng cable row
35kg x 20
45kg x 20
55kg x 12
Ohp
20kg x 10
40kg x 8
50kg x 6
50kg x 4
40kg x 7
Fly machine
2 x 20
Triceps push downs
2 x 20
Low to high row
2 x 20
Biceps curl
2 x 20
Db lateral raises
2 x 20