DB Bench- 4x8-32
DB Incline Bench 4x8-28
Flye 3x9-24

Ss each set with Skullcrushers

Barbell Curl 3x8-40kg
Cable Preacher Curl 3x10

10 mins stretching as my hips groin are still sore from that rugby

I’ve started a 2 week pull up focus. It’s 3 times a week for either 2 or 4 weeks. We’ll see how long I stay interested!

Pull ups 6,8,6,6,10. (10 was max)
Hammer seated row 4x8- 150kg
Close grip seated row 3x9-77kg
Barbell Press 3x7-50kg
Seated DB Press 4x8-24kg

Only managed 5 reps on the Thurs set of barbell press because my left groin ‘twanged’ as I was exerting upward pressure. Which shows…a) how much lower body we still use even in a strict standing movement and b) how ****ed my body still is from that rugby…5 days later!

I think I hindered my recovery by squatting 36 hours afterwards. It’s supposed to be lower body day tomorrow but I think I might do some cardio instead

DB Bench 4,3,3-36kg (amazing the difference 2 extra kg makes - I can do 7 reps with 34)
DB Bench 3x9-28
Flye 3x8-24
Preacher 3x9-47.5
Hammer 3x8-16
Tricep Push Down/Extension 3x9/9-32.5/22.5. Did a gnarly drop set for the final set

also did 11 sets of 4 pull ups after every set of chest and tricep work... doing the 'grease the groove' technique that a lot of the pull up programs espouse

I did gtg on pullups for quite a while and it definitely is a great way to get in a pretty significant amount of volume, though it does go without saying that you need to find the grip that's right for you and remain vigilant about elbow health.

I'm doing GTG pull ups at the moment. I seem to be on 5 sets of 10 and a random number of band assisted one-arjers. (I need a very big band; I am weak.)

5 sets of 10 seems like poorly structured for grease the groove...unless your max is like 25? my default way is to do a set of 3,4 or 5 after every working set over the 70 ish mins I'm generally at the gym

yes Monte, I'm very sensitive to elbow issues - during my crossfit years I developed tendon soreness from all the silly kipping

also interesting re grip. I find shoulder width or just wider is best if I'm maxing out but i feel i use my lats better with a slightly wider grip. IDK FPS probably but I'm thinking about varying it for each session

Barbell Press 4x7-50
Seated Machine Press 4x9-41.5kg
Pull Ups 7,9,7,7,9
Close Grip Row 4x8-77
Neutral Grip Pull Downs 4x8-67

Did some very careful lower body weights today as my hip flexors are still pretty ordinary. I can’t row but can squat - weird

5min cycle
3x12 each leg single leg extension 29kg
4x3 Front squat 70
4x2 power clean 80kg
4x10 leg press 210kg
3x8 each leg single leg KB RDL 24kg

All good

DB Bench 4x6-34kg
DB Bench 4x12-28kg
Flye 3x8-24kg
Dips 3x10
Tricep Push down drop set 3x8/8-35/25kg
17x4 Pull ups
Barbell Curl 1x8-30
Cable Preacher Curl 3x8-32.5kg

early am session with my son after very bad sleep. Sore and tired from yesterday and the week. Dropped weight on everything and it still felt difficult

Press 4x7-45
seated DB Press 4x8-22
Wide Grip Pull Downs 3x10-67
Close Grip Row 3x8-72.5

elbow a little sore from the week of pull ups so didn't do any....pretty dumb of me tbh to go from 0 to 200 pull ups in a week

Crowded gym tonight and I had to rearrange my plan

5 mins bike warm up (tried rowing but my groin on both sides is still ****ed from the rugby game I played two weeks ago?

Leg Press 4x9-240kg
Deadlift 4x7 -130kg
Front Squar 3x5-70
KB one legged RDL -3x8-20kg

shitty sleep, up since 3.30.

As ever, morning strength is down 5% ish on late afternoon strength

4x7 DB Bench 32kg
3x10 DB Bench 28kg
3x8 Flye 24kg
Barbell Curl 4x7-40kg
Hammer Curl 4x7-16kg
Dips 11,15,13,14