Have decided to start a new log just incase I forget how shit I am.

I am 25

5 foot 10

male

Woke 11am

Protein shake, bagel and jam

Gym

Meadow Rows

20kg x 15

40kg x 10

60kg x 10 very hard to find the right pulling posture

Dead stop DB rows

30kg x 10

40kg x 10

40kg x 8 + 10 kroc rows

Stretching

Lat pulldown, 3 chin ups directly before each set

6 sets

Seated Hammercurls

10kg x 15

15kg x 8

17.5kg x 8

20kg x 8

EZ bar

- 20kg x 15

+25kg x 8, 20kg x 5

Hanging knee raises, have never included any direct ab work before, so will make a point of including these on back days

3 sets of 20

12/9/11

Back Squat

bar x 10

40 x 10

50 x 5

60 x 5

70 x 5

80 x 5

90 x 5

100 x 2

100 x 3

cried for a while

Front Squat

60 x 5

60 x 5

60 x 5

Barbell curls

bar x 10

30 x 10

35 x 10

40 x 10, last 3 were cheat curls

Seated DB Hammer curls

20s x 8

20s x 8

20s x 8

BB Overhead Press

Bar x 15

30kg x 10

40kg x 10

50kg x 5

60kg x 5

65kg x 5

70kg x 3

Single arm DB shoulder press

20kg x 10

25kg x 9

25kg x 8

25kg x 7

Bench

8 set of 8 reps @ 60kg

Dummbell Bench

25kg x 10

25kg x 10

Ring Pushups

10

10

Hanging knee raises

3 sets of 20

500 skips

40 kettlebell swings

3 mins bag work

Chin ups

5

5

5

5

4

Circuit

Rows

Shrugs

Bag carries

Kettle bell swings

Bag work

Goblet squat

25kg x 10

30kg x 5

35kg x 5

40kg x 5

Back Squat

bar x 10

40 x 10

60 x 6

70 x 5

80 x 5

90 x 3

100 x 3

100 x 3

Front Squat

60 x 5

65 x 5

70 x 5

Leg curls

20 plate x 15, 3 sets

Leg extensions

20 plate x 15, 3 sets

Seated Hammer curls

10 x 10

15 x 10

17.5 x 10

20 x 10

20 x 10

EZ Bar 3 sets

Hanging Knee raises

3 sets of 20

Deadlift

60 x 5

100 x 5

140 x 3

160 x 3

180 x 3

140 x 10 touch and go

Shrugs x loads

Chinups

BW x 5

+2.5 x 5

+5 x 5

+10 x 3

Lat pull down

Face pull/tricep pushdown

Back raises

Flat DB Bench

15 x 10

20 x 10

25 x 10

30 x 10

35 x 5

40 x 7

Plate flyes

15 x 10

15 x 10

15 x 10

Flat DB bench

37 x 6

37 x 6

Single arm shoulder press

Raises

Band Sprints

Kipups

Goblet Squats

25 x 10

30 x 5

35 x 5

40 x 5

Front squats

40 x 10

60 x 5

70 x 5

80 x 5

90 x 2

90 x 2

90 x 2

90 x 2

90 x 2

Leg press

150 x 10

150 x 10

180 x 10

200 x 10

200 x 10

Seated DB shoulder press

15 x 10

20 x 10

24 x 10

26 x 10

30 x 5

34 x 5

Standing one arm

36 x 5

Pushpress

40 x 5

Barbell overhead press

40 x 10

60 x 5

60 x 5

60 x 7

Flat DB bench

26 x 10

30 x 10

34 x 9

36 x 5

Cable flyes

Dips

Bw x 10

- 5 x 10
- 7.5 x 10
- 10 x 10

+15 x 6

+15 x 6

Plate flyes

DB bench

30 x 10

Cable flyes

x a billion

Tricep extensions

Goblet squats

25 x 10

30 x 5

35 x 5

40 x 5

45 x 6

front Squat

bar x 5

40 x 5

60 x 5

80 x 5

80 x 5

90 x 1

100 x 1

60 x 10

Overhead squat

Bar x 10

30 x 3

35 x 2

35 x 3

40 x 5

45 x 1

50 x 1

55 x 1

Delt superset

Tricep extensions

Chin ups

bw x 5

+5 x 5

+5 x 5

+5 x 5

+5 x 3

Lat pull down

Cable rows

Curls

Overhead squats

Back extensions

BB shoulder press, had to clean the bar

bar x 10

30 x 10

40 x 10

50 x 7

60 x 5

70 x 4

Pushpress

80 x 4

DB pushpress

40kg x 5 each side

Delt superset

Dips

Bw x 10

+kg x 10

+10kg x 9

+15kg x 6

+15kg x 6

Pec deck

Overhead Squats, trying to get the hang of these

bar x 5

30 x 5

35 x 3

40 x 5

45 x 2

50 x f

50 x 1, failed second rep

40 x 3, failed 4th rep

Tricep rope extensions

Goblet squat

25 x 8

30 x 5

35 x 5

40 x 10

40 x 10

40 x 12

Leg Press

curls

DB Bench

20 x 10

30 x 5

40 x 5

40 x 5

40 x 5

40 x 5

40 x 8

Dips

wide grip x 10

+14 x 7

+14 x 6

+14 x 6

Overhead squat

20 x 5

30 x 10

BB shoulder press

Delt superset

Goblet Squat

25kg x 10

30kg x 5

40 kg x 12

40kg x 12

40kg x 12

Chinups

bw x 5

+5kg x 5

+5kg x 5

+5kg x 5

+5kg x 5

Machine row

DB Curls

20kg x 10

20kg x 10

20kg x 10

DB shoulder press

15 x 10

25 x 5

30 x 5

30 x 5

30 x 5

30 x 6

Chinups

bw x 3

+7.5 x 5

7.5 x 5

7.5 x 5

7.5 x 5

7.5 x 5

Loads of back machines

Flat DB Bench

15 x 10

30 x 5

40 x 6

40 x 6

40 x 5

40 x 6

40 x 5

Floor Press

60 x 10

70 x 10

70 x 10

Flyes

15 x 10

15 x 10

15 x 10

Shoulder shocker x 4 sets

Tricep extensions