23.4.23 (forgot to post)
Arms and cardio
BB curl
50kgx6
50kgx6
DB curl
24kgx5
24kgx4
DB skull crushers
10kgx18
10kgx10
Cable push down
19.3kgx6
26.1kgx6
16 mins cardio
1 Like
Back today
DL
130kgx6
142.5kgx6 - time to move up on this one
155kgx6
Standing BB row
100kgx6
100kgx6
BB Shrugs (squeeze before and after)
150kgx6
150kgx6
Pull-ups
Overhand
14kgx5
14kgx5
Parallel grip
20kgx4
Ab wheel
6
6
2 Likes
Chest and cardio today
BB BP
100kgx6
112.5kgx6 - finally time to move up!
107.5kgx6
Incline BB BP
75kgx6
75kgx6
Weighted dips
40kgx5 - goal is for 6 next time
Ab wheel
6
Still trying to get a good exercise for obliques! Recommendations welcome!
16 mins cardio
Great workout today with multiple PRs. Even the cardio was easy. Might have something to do with doing a lot of boozing (i.e. carbing up) at a client event on Monday.
2 Likes
Legs today
Started with warmup which included 2 sets 60kg 6 reps SLDL. Definitely paid dividends in terms of no back pain later in the workout.
Squat
112.5kgx6
112.5kgx6
112.5kgx6
112.5kgx6
112.5kgx6 - this was a PR! Not going to go up next workout though. Want to work on form for a while and make sure I’m not “bouncing” at the bottom. Happy with this weight for the minute.
SLDL
100kgx6
100kgx6
Calve raises (bodyweight, one leg at a time)
20 reps
18 reps
15 reps
12 reps
Both legs
20 reps, slow tempo
4 pull-ups
Ab wheel
6
6
Side plank raises
20 each side
2 Likes
Congrats
Thanks! 
1 Like
Shoulders, abs & cardio today
Seated BB OH press, behind the neck - still finding my feet / weights on this exercise but definitely less neck pain than standing so far. Not sure if I should switch to dumbbells
40kgx6
50kgx6
52.5kgx6
55kgx6
55kgx5
4 pull-ups
Cable crunch supersetted with medicine ball crunch
8+10
8+10
Cable ab twist supersetted with medicine ball crunch
8+10
8+10
16 mins cardio
1 Like
casual / relaxed pic from this morning’s shoulder workout, but just realised the quads are starting to pop! pretty excited!
1 Like
looking fantastic. nice work.
Thank you sir - appreciate the encouragement!
1 Like
Saturday (29.4.23)
Arms & cardio
Couldn’t get a squat rack so did seated ez bar preacher curl
47kgx6
47kgx6
DB curl (each arm)
24kgx6
24kgx4
DB Skull crushers
10kgx18
10kgx11
Cable pushdown
27kgx6
27kgx6
16 mins cardio
1 Like
Back today
DL
130kgx6
145kgx6
155kgx6 - will move this one up slightly on the next workout
BB row
100kgx6
100kgx6
Shrugs (squeeze traps before and after set)
150kgx6
150kgx6
Pull-ups
Overhand
14kgx6
14kgx4
Parallel grip
20kgx4
Ab wheel
6
6
2 Likes
Chest & cardio
BP
100kgx6
115kgx5
107.5kgx5
Incline BP
75kgx3 - something felt a bit off in the right shoulder so racked it and started again
75kgx6
75kgx6
Weighted Dip
40kgx6
16 mins cardio
4 pullups
2 Likes
busted 
my face was not supposed to be in a screen, should have still been sleep.
Legs today
Warm up included 2 sets of SLDL with 70kg. Really glad I did it because my back was definitely asleep this morning!
Squat
112.5kgx6
112.5kgx6
112.5kgx6
112.5kgx6
112.5kgx6 - I was happy with the form this time so can move up next workout 
SLDL
100kgx6
100kgx6 - really felt the hamstrings working this time. Will stay at this weight a little longer and then consider moving up if the form remains strong. Having a very slight bend in the knees when I do the exercise (vs. completely straight legs before) made a huge positive difference.
Calve raises (bodyweight, one leg at a time)
20 reps
18 reps
15 reps
12 reps
Both legs
20 reps, slow tempo
Ab wheel: 1 set of 6
1 Like
Sunday 7.5.23: Shoulders Abs & cardio
Seated BB OHP (behind the head)
50kgx6
55kgx6
55kgx6
55kgx6
55kgx6
DB press
26kgx6
Abs
Ab wheel supersetted with medicine ball crunch
6+12
6+12
Medicine ball crunch
10
10
4 pullsups
16 mins cardio
1 Like
Monday 8.5.23 - Arms & cardio
Preacher curl
47kgx6
47kgx4
DB curl (per arm)
24kgx6
24kgx5
Dumbbell skull crusher (per arm)
12kgx15
12kgx11 - wanted to use the 10kg DBs but they were all taken. But actually the 12kg felt comfortable so will stick with them.
Cable pushdown
28kgx6
32kgx6
Ab wheel
6 reps
Side plank raises
10 each side
4 pullups
16 mins cardio
1 Like
Back today
DL
130kgx6
145kgx6 - will move this one up next workout
157.5kgx6 - hard set but got there
BB row
100kgx6
100kgx6
Shrugs (squeeze traps before and after)
150kgx6
150kgx6
Pull-ups
Overhand
14kgx6
14kgx5
Parallel grip
20kgx5
Ab wheel
6
6
Side plank raise
10 reps each side
Happy with staying reasonably lean after a recent trip home!
1 Like
Chest & cardio today
BB BP
100kgx6
115kgx4
107.5kgx5
107.5kgx5 - did an extra set as felt I wasn’t getting enough volume
Incline BP
75kgx6
75kgx6
Weighted Dip
42kgx6
Ab wheel
6
6
4 pull ups
16 mins cardio
Advice sought: anyone know a good LOW INTENSITY exercise to work lower back that I could do EVERY DAY at the end of the workout that doesn’t require a lot of equipment that someone else might be using? Ideally I could use a good morning machine but I don’t think my gym has one…
1 Like