Thanks rav that makes sense.

Kizen PB Day 5 week 5
Friday, 23 June 2017 at 15:41

Chest Supported Row (Dumbbell)
Set 1: 22,5 kg × 12
Set 2: 22,5 kg × 12
Set 3: 22,5 kg × 12
Set 4: 22,5 kg × 12

Barbell Skullcrusher
Set 1: 25 kg × 12
Set 2: 25 kg × 12
Set 3: 25 kg × 12
Set 4: 25 kg × 12

Rack Pull-up
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps
Set 4: 12 reps

Incline Dumbbell Tricep Extension
Set 1: 10 kg × 12
Set 2: 12,5 kg × 12
Set 3: 12,5 kg × 12
Set 4: 12,5 kg × 12

Hammer Curl
Set 1: 10 kg × 12
Set 2: 10 kg × 12
Set 3: 10 kg × 12
Set 4: 10 kg × 12

Close-grip Pushup
Set 1: 15 reps
Set 2: 15 reps
Set 3: 12 reps
Set 4: 12 reps

Cable Curl
Set 1: 17,5 kg × 12
Set 2: 17,5 kg × 12
Set 3: 17,5 kg × 12
Set 4: 17,5 kg × 11

https://strong.app.link/dFTpLeN1cE

Kizen PB Day 6 week 5
Saturday, 24 June 2017 at 17:40

Squat
Set 1: 90 kg × 5
Set 2: 90 kg × 5
Set 3: 90 kg × 5

Paused Squat
Set 1: 75 kg × 5
Set 2: 75 kg × 5
Set 3: 75 kg × 5

Bench Press
Set 1: 62,5 kg × 5
Set 2: 62,5 kg × 5
Set 3: 62,5 kg × 5

Deadlift
Set 1: 105 kg × 2
Set 2: 105 kg × 2
Set 3: 105 kg × 2
Set 4: 105 kg × 2
Set 5: 105 kg × 2

Plank
Set 1: 45 secs
Set 2: 45 secs
Set 3: 45 secs

Lying Leg Curl
Set 1: 64 kg × 10
Set 2: 64 kg × 9
Set 3: 64 kg × 8

Barbell Hip Thrust
Set 1: 60 kg × 15
Set 2: 60 kg × 15

https://strong.app.link/1aDGjkvSeE

Had 2 nights of mediocre sleep and felt exhausted all morning. Took a ~2 hour nap in the afternoon and felt much better after, so was able to hit a good session. Everything feeling tight and fast on this light day.

My left glute has been bothering me for a week or so now. It may be my piriformis actually. Like a dull ache especially when sitting on a hard surface or without back support. I've had it in the past and it got better with some direct glute work, so I decided to do some hip thrusts. Forgot what a good exercise it is. Superb glute pump even with light weight. Probably will throw in some sub max sets here and there and see if that helps.
Guaranteed funny looks in my gym but idgaf.

Kizen PB Day 1 week 6
Monday, 26 June 2017 at 12:25

Shoulder Press (Dumbbell)
Set 1: 17,5 kg × 15
Set 2: 15 kg × 15
Set 3: 15 kg × 15
Set 4: 15 kg × 15

Close Grip Lat Pulldown
Set 1: 49 kg × 15
Set 2: 44 kg × 15
Set 3: 44 kg × 15
Set 4: 44 kg × 15

Dumbbell Row
Set 1: 30 kg × 15
Set 2: 30 kg × 15
Set 3: 30 kg × 15
Set 4: 30 kg × 15

French Press
Set 1: 20 kg × 15
Set 2: 20 kg × 15
Set 3: 20 kg × 15

Lateral Raise
Set 1: 7,5 kg × 15
Set 2: 7,5 kg × 15
Set 3: 7,5 kg × 15
Set 4: 7,5 kg × 15

Dumbbell Skullcrusher
Set 1: 10 kg × 15
Set 2: 7,5 kg × 15
Set 3: 7,5 kg × 15
Set 4: 7,5 kg × 15

Bicep Curl (Dumbbell)
Set 1: 10 kg × 15
Set 2: 10 kg × 15
Set 3: 10 kg × 15
Set 4: 10 kg × 15

Rope Tricep Pushdown
Set 1: 20 kg × 15
Set 2: 20 kg × 15
Set 3: 17,5 kg × 15
Set 4: 17,5 kg × 15

Barbell Curl
Set 1: 15 kg × 15
Set 2: 15 kg × 15
Set 3: 15 kg × 15
Set 4: 15 kg × 15

https://strong.app.link/GVakBI9NhE

Added some weight here and there. Solid pump. No cardio because lazy.

How long do these workouts typically take? The one above looks like it would take at least 90 minutes.

Around 45 minutes. I superset most stuff and rest no more than 60-90 sec.

Kizen PB Day 2 week 6
Tuesday, 27 June 2017 at 15:04

Paused Deadlift
Set 1: 92,5 kg × 8
Set 2: 92,5 kg × 8
Set 3: 92,5 kg × 8

Squat
Set 1: 92,5 kg × 8
Set 2: 92,5 kg × 8
Set 3: 92,5 kg × 8

Bench Press
Set 1: 65 kg × 8
Set 2: 65 kg × 8
Set 3: 65 kg × 8

Stiff Legged Deadlift
Set 1: 75 kg × 8
Set 2: 75 kg × 8
Set 3: 75 kg × 8

Barbell Hip Thrust
Set 1: 60 kg × 15
Set 2: 60 kg × 15
Set 3: 60 kg × 15

https://strong.app.link/hf94ULVH

Squats and deadlifts felt challenging but not hard. Bench ezpz, but form feeling good. Pretty long session, took my time on everything. Really like the hip thrusts, I enjoy the huge gloot pump.

Kizen PB Day 3 week 6
Wednesday, 28 June 2017 at 12:32

Machine Lat Pulldown
Set 1: 105 kg × 10
Set 2: 105 kg × 10
Set 3: 105 kg × 10
Set 4: 105 kg × 10

JM Press
Set 1: 30 kg × 11
Set 2: 30 kg × 11
Set 3: 30 kg × 11
Set 4: 30 kg × 11

Barbell Row
Set 1: 70 kg × 10
Set 2: 70 kg × 10
Set 3: 70 kg × 10
Set 4: 70 kg × 10

One Arm Cable Tricep Pushdown
Set 1: 10 kg × 11
Set 2: 10 kg × 11
Set 3: 10 kg × 11
Set 4: 10 kg × 11

Hammer Curl
Set 1: 12,5 kg × 10
Set 2: 12,5 kg × 10
Set 3: 12,5 kg × 10
Set 4: 12,5 kg × 10

Machine Row
Set 1: 60 kg × 11
Set 2: 60 kg × 11
Set 3: 60 kg × 11
Set 4: 60 kg × 11

Preacher Curl
Set 1: 20 kg × 10
Set 2: 20 kg × 10
Set 3: 20 kg × 10
Set 4: 20 kg × 10

Workout Notes: 20 minutes incline walking

https://strong.app.link/vLn9bJI5kE

Added weight or a rep to most stuff.

Tried a meditation video on youtube yesterday because I have trouble sleeping sometimes because of my mind racing with thoughts. That seemed to help, slept really well/deep and felt like a million bucks in the morning. Definitely going to keep doing that.

Kizen PB Day 4 week 6
Thursday, 29 June 2017 at 15:40

Squat
Set 1: 102,5 kg × 4
Set 2: 102,5 kg × 4
Set 3: 102,5 kg × 4

Close grip Bench Press
Set 1: 72,5 kg × 4
Set 2: 72,5 kg × 4
Set 3: 72,5 kg × 4

Incline Bench Press
Set 1: 67,5 kg × 6
Set 2: 67,5 kg × 6
Set 3: 67,5 kg × 5

Notes: @8,5
@8,5
@9


Overhead Press
Set 1: 50 kg × 4
Set 2: 50 kg × 4
Set 3: 50 kg × 4

https://strong.app.link/kCRcWfEZmE

Squats felt reasonably challenging but not too hard. Bench easy, press fairly easy. Misgrooved last rep on incline so that was harder than it should have been.

Squats look good

As a fellow tall, I can tell you're concentrating on knees forward/out and reducing/eliminating knee slide, since I'm doing that too.

Yea good catch, that's what I'm working on. I had a little bit of goodmorning going on and keeping knees forward really helps with that.

Kizen PB Day 5 week 6
Friday, 30 June 2017 at 12:50

Chest Supported Row (Dumbbell)
Set 1: 22,5 kg × 12
Set 2: 22,5 kg × 13
Set 3: 22,5 kg × 13
Set 4: 22,5 kg × 12

Barbell Incline Skullcrusher
Set 1: 25 kg × 12
Set 2: 25 kg × 13
Set 3: 25 kg × 13
Set 4: 25 kg × 12

Rack Pull-up
Set 1: 12 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps

Incline Dumbbell Tricep Extension
Set 1: 12,5 kg × 13
Set 2: 12,5 kg × 13
Set 3: 12,5 kg × 13
Set 4: 12,5 kg × 13

Hammer Curl
Set 1: 10 kg × 12
Set 2: 10 kg × 12
Set 3: 10 kg × 13
Set 4: 10 kg × 13

Close-grip Pushup
Set 1: 15 reps
Set 2: 15 reps
Set 3: 12 reps
Set 4: 10 reps

Bayesian Curl
Set 1: 5 kg × 13
Set 2: 7,5 kg × 12
Set 3: 7,5 kg × 11
Set 4: 7,5 kg × 9

Workout Notes: 20 minutes incline walking 15%/4,5kmh

https://strong.app.link/O4uQ9RLtoE

Did the pushups on the smith machine bar with feet on bench, so like a reverse bench press almost, instead of on the floor. On the floor didn't feel very good on my wrists. Also get more ROM like this I feel.

Gym just got a new chest supported T-bar row which is nice cause it was lacking a machine for wide grip rows. Will definitely be using it.

Kizen PB Day 6 week 6
Saturday, 1 July 2017 at 15:59

Squat
Set 1: 92,5 kg × 5
Set 2: 92,5 kg × 5
Set 3: 92,5 kg × 5

Paused Squat
Set 1: 80 kg × 5
Set 2: 80 kg × 5
Set 3: 80 kg × 5

Bench Press
Set 1: 65 kg × 5
Set 2: 65 kg × 5
Set 3: 65 kg × 5

Deadlift
Set 1: 107,5 kg × 2
Set 2: 107,5 kg × 2
Set 3: 107,5 kg × 2
Set 4: 107,5 kg × 2
Set 5: 107,5 kg × 2

Plank
Set 1: 45 secs
Set 2: 45 secs
Set 3: 35 secs

Lying Leg Curl
Set 1: 64 kg × 10
Set 2: 64 kg × 10
Set 3: 64 kg × 9

Barbell Hip Thrust
Set 1: 65 kg × 15
Set 2: 65 kg × 15
Set 3: 65 kg × 15

https://strong.app.link/ti6Pws5nqE

Everything fine, pretty easy especially bench and deadlift. Managed some more reps on leg curls. Keeping hip thrusts in, feeling like maybe it's helping a little bit.

Kizen PB Day 1 week 7
Monday, 3 July 2017 at 12:03

Shoulder Press (Dumbbell)
Set 1: 17,5 kg × 15
Set 2: 17,5 kg × 15
Set 3: 15 kg × 15
Set 4: 15 kg × 15

Close Grip Lat Pulldown
Set 1: 49 kg × 15
Set 2: 49 kg × 15
Set 3: 44 kg × 15
Set 4: 44 kg × 15

Dumbbell Row
Set 1: 30 kg × 15
Set 2: 30 kg × 15
Set 3: 30 kg × 16
Set 4: 30 kg × 16

French Press
Set 1: 20 kg × 15
Set 2: 20 kg × 16
Set 3: 20 kg × 16
Set 4: 20 kg × 15

Lateral Raise
Set 1: 7,5 kg × 16
Set 2: 7,5 kg × 16
Set 3: 7,5 kg × 15
Set 4: 7,5 kg × 15

Dumbbell Skullcrusher
Set 1: 10 kg × 15
Set 2: 10 kg × 15
Set 3: 7,5 kg × 17
Set 4: 7,5 kg × 17

Bicep Curl (Dumbbell)
Set 1: 10 kg × 16
Set 2: 10 kg × 16
Set 3: 10 kg × 15
Set 4: 10 kg × 15

Rope Tricep Pushdown
Set 1: 20 kg × 15
Set 2: 20 kg × 15
Set 3: 20 kg × 15
Set 4: 20 kg × 15

Barbell Curl
Set 1: 15 kg × 16
Set 2: 15 kg × 16
Set 3: 15 kg × 16
Set 4: 15 kg × 16

https://strong.app.link/zCTEte9ntE

Kizen PB Day 2 week 7
Tuesday, 4 July 2017 at 16:02

Paused Deadlift
Set 1: 95 kg × 8
Set 2: 95 kg × 8
Set 3: 95 kg × 8

Squat
Set 1: 97,5 kg × 8
Set 2: 97,5 kg × 8
Set 3: 97,5 kg × 8

Bench Press
Set 1: 67,5 kg × 8
Set 2: 67,5 kg × 8
Set 3: 67,5 kg × 8

Stiff Legged Deadlift
Set 1: 80 kg × 8
Set 2: 80 kg × 8
Set 3: 80 kg × 8

Barbell Hip Thrust
Set 1: 70 kg × 15
Set 2: 70 kg × 15
Set 3: 70 kg × 15

https://strong.app.link/7ug8sGnmvE

Good workout, long session at almost 90 minutes. Squats felt more challenging than I'd like, but still good. Video shows slight knee slide in the last 2 or 3 reps as I fatigue more. Got to keep those knees forward.

Kizen PB Day 3 week 7
Wednesday, 5 July 2017 at 12:29

Machine Lat Pulldown
Set 1: 95 kg × 11
Set 2: 105 kg × 10
Set 3: 105 kg × 11
Set 4: 105 kg × 10

JM Press
Set 1: 35 kg × 10
Set 2: 35 kg × 10
Set 3: 35 kg × 10
Set 4: 35 kg × 10

Barbell Row
Set 1: 70 kg × 11
Set 2: 70 kg × 10
Set 3: 70 kg × 10
Set 4: 70 kg × 10

One Arm Cable Tricep Pushdown
Set 1: 10 kg × 12
Set 2: 10 kg × 12
Set 3: 10 kg × 12
Set 4: 10 kg × 12

Hammer Curl
Set 1: 10 kg × 13
Set 2: 10 kg × 13
Set 3: 10 kg × 13
Set 4: 10 kg × 13

Preacher Curl
Set 1: 20 kg × 10
Set 2: 20 kg × 10
Set 3: 20 kg × 10
Set 4: 20 kg x 10

T Bar Row
Set 1: 25 kg × 10
Set 2: 25 kg × 10
Set 3: 25 kg × 10
Set 4: 25 kg × 10

Workout Notes: 20 minutes incline walking 15%/4,5kmh

https://strong.app.link/yrtfMVfKwE

Kizen PB Day 4 week 7
Thursday, 6 July 2017 at 12:41

Squat
Set 1: 107,5 kg × 4
Set 2: 107,5 kg × 4
Set 3: 107,5 kg × 4

Close grip Bench Press
Set 1: 75 kg × 4
Set 2: 75 kg × 4
Set 3: 75 kg × 4

Incline Bench Press
Set 1: 67,5 kg × 6
Set 2: 65 kg × 6
Set 3: 65 kg × 6

Notes: @9
@8,5
@8,5

Overhead Press
Set 1: 51 kg × 4
Set 2: 51 kg × 4
Set 3: 51 kg × 4

https://strong.app.link/9obdlwIpyE

Little bit weaker on inside bench compared to last week, not sure why. Everything else fine.

Squats looked pretty good, though before your third rep, it looked like you were breathing into your chest a bit too much. You can notice the bar go up and down before the descent. The other reps looked much better.

Yea not chest breathing is something I'm trying to work on as well. Thanks for looking

Kizen PB Day 5 week 7
Friday, 7 July 2017 at 15:36

Chest Supported Row (Dumbbell)
Set 1: 22,5 kg × 13
Set 2: 22,5 kg × 13
Set 3: 22,5 kg × 13
Set 4: 22,5 kg × 13

Barbell Incline Skullcrusher
Set 1: 25 kg × 13
Set 2: 25 kg × 13
Set 3: 25 kg × 13
Set 4: 25 kg × 13

Rack Pull-up
Set 1: 12 reps
Set 2: 12 reps
Set 3: 11 reps
Set 4: 11 reps

Incline Dumbbell Tricep Extension
Set 1: 15 kg × 12
Set 2: 15 kg × 12
Set 3: 15 kg × 12
Set 4: 15 kg × 12

Hammer Curl
Set 1: 10 kg × 13
Set 2: 10 kg × 13
Set 3: 10 kg × 13
Set 4: 10 kg × 14

Close-grip Pushup
Set 1: 14 reps
Set 2: 14 reps
Set 3: 14 reps
Set 4: 13 reps

Bayesian Curl
Set 1: 6 kg × 13
Set 2: 6 kg × 13
Set 3: 6 kg × 12
Set 4: 6 kg × 12

Workout Notes: 20 minutes incline walking 15%/4,5kmh

https://strong.app.link/Fmyp9OGiAE

Kizen PB Day 6 week 7
Saturday, 8 July 2017 at 12:16

Squat
Set 1: 97,5 kg × 5
Set 2: 97,5 kg × 5
Set 3: 97,5 kg × 5

Paused Squat
Set 1: 82,5 kg × 5
Set 2: 82,5 kg × 5
Set 3: 82,5 kg × 5

Bench Press
Set 1: 67,5 kg × 5
Set 2: 67,5 kg × 5
Set 3: 67,5 kg × 5

Notes: Paused

Deadlift
Set 1: 112,5 kg × 2
Set 2: 112,5 kg × 2
Set 3: 112,5 kg × 2
Set 4: 112,5 kg × 2
Set 5: 112,5 kg × 2

Lying Leg Curl
Set 1: 64 kg × 10
Set 2: 64 kg × 10
Set 3: 64 kg × 10

Barbell Hip Thrust
Set 1: 75 kg × 15
Set 2: 75 kg × 15
Set 3: 75 kg × 15

https://strong.app.link/5YONojpMBE

Everything fine, easy.

Kizen PB Day 1 week 8
Monday, 10 July 2017 at 15:49

Shoulder Press (Dumbbell)
Set 1: 17,5 kg × 15
Set 2: 17,5 kg × 15
Set 3: 17,5 kg × 14
Set 4: 15 kg × 15

Close Grip Lat Pulldown
Set 1: 49 kg × 15
Set 2: 49 kg × 15
Set 3: 49 kg × 15
Set 4: 44 kg × 15

Dumbbell Row
Set 1: 30 kg × 15
Set 2: 30 kg × 16
Set 3: 30 kg × 16
Set 4: 30 kg × 16

French Press
Set 1: 20 kg × 16
Set 2: 20 kg × 16
Set 3: 20 kg × 16

Lateral Raise
Set 1: 7,5 kg × 16
Set 2: 7,5 kg × 16
Set 3: 7,5 kg × 15

Dumbbell Skullcrusher
Set 1: 10 kg × 15
Set 2: 10 kg × 15
Set 3: 10 kg × 15
Set 4: 10 kg × 15

Bicep Curl (Dumbbell)
Set 1: 10 kg × 16
Set 2: 10 kg × 16
Set 3: 10 kg × 16
Set 4: 10 kg × 16

Rope Tricep Pushdown
Set 1: 20 kg × 16
Set 2: 20 kg × 16
Set 3: 20 kg × 16
Set 4: 20 kg × 16

Barbell Curl
Set 1: 20 kg × 13
Set 2: 20 kg × 13
Set 3: 20 kg × 13
Set 4: 20 kg × 15

https://strong.app.link/iaGN51HgFE

Kizen PB Day 2 week 8
Tuesday, 11 July 2017 at 15:40

Paused Deadlift
Set 1: 100 kg × 8
Set 2: 100 kg × 8
Set 3: 100 kg × 8

Squat
Set 1: 100 kg × 8
Set 2: 100 kg × 8
Set 3: 100 kg × 8

Bench Press
Set 1: 70 kg × 8
Set 2: 70 kg × 8
Set 3: 70 kg × 8

Stiff Legged Deadlift
Set 1: 85 kg × 8
Set 2: 85 kg × 8
Set 3: 85 kg × 8

Barbell Hip Thrust
Set 1: 90 kg × 10
Set 2: 90 kg × 10
Set 3: 90 kg × 10

https://strong.app.link/hLI1NUGXGE

Good workout which was somewhat surprising because felt like dogshiat all day. No energy. Squats were pretty challenging. I feel like I could've done like 5 more on each set if I allowed knee slide/goodmorning, but keeping the knees forward makes them much harder which is not surprising.

Glute issues have subsided by like 70% since starting doing hip thrusts. Correlation =/= causation obv but I see no harm in keeping them in for now.

Kizen PB Day 3 week 8
Wednesday, 12 July 2017 at 12:40

Machine Lat Pulldown
Set 1: 105 kg × 11
Set 2: 105 kg × 11
Set 3: 105 kg × 10
Set 4: 105 kg × 10

JM Press
Set 1: 35 kg × 11
Set 2: 35 kg × 11
Set 3: 35 kg × 11
Set 4: 35 kg × 11

Barbell Row
Set 1: 70 kg × 11
Set 2: 70 kg × 11
Set 3: 70 kg × 10
Set 4: 70 kg × 10

One Arm Cable Tricep Pushdown
Set 1: 10 kg × 12
Set 2: 12,5 kg × 10
Set 3: 12,5 kg × 10
Set 4: 12,5 kg × 10

Hammer Curl
Set 1: 12,5 kg × 11
Set 2: 12,5 kg × 11
Set 3: 12,5 kg × 11
Set 4: 12,5 kg × 11

Preacher Curl
Set 1: 20 kg × 10
Set 2: 20 kg × 10
Set 3: 20 kg × 10
Set 4: 20 kg × 10

T Bar Row
Set 1: 27,5 kg × 10
Set 2: 27,5 kg × 10
Set 3: 27,5 kg × 10
Set 4: 27,5 kg × 10

Workout Notes: 20 minutes incline walking 15%/4,6kmh

https://strong.app.link/b2CIMRZmIE