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

Pull Up Ladder 2,4,6,8,10,12,10,8,6,4,2
Seated close grip row 4x8-67
Bent over Barbell Row 3-7-70
Seated hammer row 4x10-120
Barbell Press 5x7-45

Pull up ladder wore me out more than expected. That...and this being 8th day in a row and me dieting hard still...means I didn't have a huge amount in the tank, so I dropped the weights down a little

Am gonna train again tomorrow morning and then take a rest day Fri

5 mins bike warm up
3x3 front squat 70kg
4x5 deadlift 130kg
4x9 leg press 240kg
4x9 leg ext 33kg (singles)

ok, super tired now. 9 days in succession, day off tomorrow. Weight is stubbornly staying at 83.0kg which...I would have been absolutely delighted about 2 months ago, but I'm hoping to get to 81.1 which would be the lightest since I started tracking it in 2006

DB Bench 5x8-32kg
DB Incline 3x12-26
Preacher Curl 3x8-45kg
Hammer Curl 3x7-18kg
Grease the Groove 8x4 pull ups

took a sleeping pill last night after a tough week and got 9.5 hours but....super groggy and listless at the gym, so the session didn't feel brilliant.

did a 60 min walk at 7am

Pull Ups 5,6,7,8,9,10,9,8,7,6,5 (80 total)
Seated close grip row 3x10-67
Seated hammer wide grip row 3x9-130kg
Shrug 3x10-100
Seated DB press 4x6-26kg

rest day yesterday as the local gym is closed for the week as they move to a bigger/better site in our same suburb but did a 60 min hill walk

Dropped almost a kg on the scales which was good as I'd been stuck between 83 and 84 for a few weeks. 82.2kg today. Strength has dropped a little but is still ok. Came into the city so could use the gym here

DB Bench 4x7-32kg
DB Incline 3x8-28kg
DB Flye 3x8-24kg
Dips 4x12
Tricep Push Downs/Extensions SS 3x10/10-38/25

was stuck in traffic and saw a gym from my chain just off the road so snuck in for a 30 min session. Awesome gym, 4 lifting platforms, another 6 racks and way way more space than my current one.

Took the opportunity to do a little o lifting as the barbells were actually straight

Power Cleans

3x2-50,70,80, 1-82.5,85,87.5kg. Form got ugly at 85 and 87 - probably had 90 but it would have been very messy so stopped

Preacher Curl 3x8-45kg
Seated Hammer Curl 3x7-17.5kg DBs

brutal sleeps at the moment. so much **** going on at home and once I wake up for a pee at some point between 3.30 and 4.30, that's pretty much me done...particularly on the days I get up early and start the commute at 5.50 to beat the traffic.

Today was 3.40 sadly. Don't marry someone who turns into a coke addict and alcoholic and secretly funnels your money into private bank accounts to fund her habits folks!

Seated DB Press 7x7-24kg
Wide Grip Pull Downs 4x8-67kg
Close Grip seated row 4x8-70

last night

DB Bench 4x6-32.5, 3x10-27.5
DB FLye 3x10-22
Chins 10,8,8 - *haven't done these for years...grip was what gave way
Dips 3x10
Barbell Curl 3x9-40kg

this morning in the new gym

Front squat 4x4-70kg
Hack Squat 4x10-160kg
Leg Press 4x10-230kg
Deadlift 3x5-140
Leg Extension 3x10 each leg as singles 36kg

really enjoyed the session - haven't done a hack squat in many years but the new gym has one. Had wobbly legs walking down the gym stairs for the first time in a while

Press 3x5-50
Seated DB Press 4x9-22.5
Hang Power Cleans 3x8-60
Hammer seated wide grip row 4x8-140
Close Grip Row 4x9-77kg

DB Bench 10.10.10.9.9-30kg
Flye 3x11 22.5kg
Barbell Curl, Hammer Curl ss 3x8/8-50/17.5
Dips 4x15