14th August: Lifting weights or trying to

Deadlift:
170x5x3

Bench Press:
80x8x4

Busy at work on thursday, then friday night must have slept funny and my trap/shoulder was very stiff and painful for a number of days. Lifted feebly on sunday then just gave up, feels fine today but kept it light on upper body work. Deadlifts feeling better though!

19th August

Squat:
152.5x5x3

Bench Press:
100x5x3

Worked late thursday/friday, so got this in quickly on sunday before a trip to parents in law.

21st August

Incline Bench Press
65x10x4

Circuit of lat, triceps and biceps. Sick DOMS in my inner thighs, just couldnt get into position for deadlifts at all. The lift itself was fine, but lowering the weight was sharply painful in both sides. Got up to 120 but called it there, did some rolling and mobility work. Experienced this before, and hopefully it goes away soon. Light squats on thursday should help. Considering jumping to Jacked and Tan just for some structure, but will see.

23rd August

Squat:
155x5x3

Bench:
100x5x4

Finished off with prone rows and curls. Nothing really exciting to report. DOMS appears to be under control, just need to be consistent both getting to the gym and getting some rolling in.

28th August:

Deadlift:
180x5x3

Incline Bench Press:
67.5x8x4

Finished off with triceps, biceps and cable rows. Hands feeling a bit beat up but otherwise ok. Will be interesting to see how squats go on thursday after this.

Looked like an RPEV of around 8.5; sick grind!

Very good DL form. A very minor thing: Try to get a little tighter/get more tension in the bar before you pull the first rep. The only other thing I can say is work on pulling faster. Those look very good though.

sumo's weird, could keep grinding them out or could fail the next rep... managed two more sets after that so probably around 8 here. I was definitely taking mini-breaks between reps.

Thanks! A bit hesitant as I am still finding my way back to being able to apply maximal force without messing up technique.

I know the feeling. Keep doing what you're doing and that feeling of confidence will come back to you.

30th August: Jacked & Tan 2.0 Wk1D1

Squat: 120x10, 115x6, 6, 15 (3')
RDL: 100x10x4 (3')
Tng bench: 80x10 x4 (2')
Prone row: 20x15, 15, 11, 10 (1')
Triceps pushdown: 30x20x4
Cable row: 40x20, 15, 12, 12
Hammer curl: 7.5s x20, 16, 14, 14

Got sick of spending two hours in the gym for a handful of worksets, one of the boys is doing this and I saw Monte is as well. Spent 15mins looking at the spreadsheet before the gym so still winging it a bit. Undershot the 10RM for squat by a fair bit, and honestly could have got 20 for the AMRAP so a bit more to do in setting those weights. Kept it relatively conservative as I didnt know how I'd go on the later stuff, but still. Will probably figure out a 3 day a week template that gets me some more benching than just dropping the OHP day. More reading to do...

Here's my draft exercise selection, open to critiques:



General goal is aesthetic for now, just enjoy lifting and look a bit better.

Nice!

Re: pressing volume; maybe move incline DB to T3 and add another barbell variation as the T2 in its place?

What about making it incline barbell? Worried about time, as I am thinking of adding in calves or abs as t3 work too.

2nd September: Jacked n Tan 2.0 W1D2

Bench Press (3'): 80x10, 70x6, 6, 14
CGBP (3'): 60x10x4
DB shoulders (2'): 12.5s x15, 12, 11, 10
DB row (1'): 22.5s 15, 12, 10, 9
DB shrugs: 22.5s 20, 18, 13, 10, 9
DB Flies: 6 x 20, 18, 14, 14
Facepulls: 18 x 20, 18, 17, 14

Enjoyed this one. Pretty slick at 90mins including a decent warmup, stuck to all of the prescribed rest periods. Will be interesting to see how this goes. First father's day here, so diet has been a bit sloppy, managed to get out for a top tier dinner with my wife last night as well. Hopefully some EPOC takes care of it...

5th September: JnT2.0 W1D3

Deadlift (3'): 160x10, 140x6, 6, 14
Front Squat: 80x10x4
Incline Bench Press (2'): 50x15, 15, 12, 10
Pullups (1'): 8, 7, 6, 4
Single Leg Ext: 20x20, 20, 16, 13
CG Lat Pulldown: 35x20, 18, 17, 14

Started off alright, but was very hard by the time it got to inclines on. Was feeling a bit pukey, but soldiered on. Missed yesterday because it was my niece's birthday dinner, but glad to make it up. Will go friday instead of tomorrow for squats rd 2.

7th September: Jacked & Tan 2.0 Wk2D1

Squat: 140x8, 130x5, 5, 10 (3')
RDL: 110x8x4 (3')
Tng bench: 85x8 x4 (2')
Prone row: 25x15, 15, 11, 10 (1')
Triceps pushdown: 36x20, 15, 13, 10
Cable row: 40x20, 15, 12, 10
Hammer curl: 7.5s x20, 16, 14, 14

Been feeling a light cold the last few days, sleep down the gurgler and busy at work. This felt tough for a friday night, but good to get through the work. I need to video the RDLs next time as I'm not sure I'm doing them strictly enough. Probably need to slow down on the bodybuilding reps, drop the weight. Will see.

9th September: JnT W2D2

Bench 85 x 8, 75 x 5, 5 , 13
Cgbp 65x8x4
DB shoulders 17.5 x 12, 11, 8, 8
Db rows 27.5 x 12, 12, 10, 9
Facepulls
Db flies

--

12th September: JnT W2D3

Deadlift 170x 8, 145 x 5, 5, 14
Front Squat 87.5 x 8 x 4
Incline Bench 60 x 12, 12,
Pull up 8, 6, 4, 3
Single leg ex 30 x 18, 16, 14, 12
Cg lat pull 35x16x4

Forgot to log sunday, but did lift. Had a tough couple of days with the little one having some sort of cold dragging on, which meant sleep was short all round. Got out and lifted today as well, deads went pretty well.

17th September: JnT W3D2

Bench 100 x 6, 85 x 4, 4, 12
Cgbp 65x8x4
DB shoulders 17.5 x 12, 12, 10, 10
Db rows 32.5 x 10, 10, 10, 10
DB shrugs
Facepulls
Db flies

Been a bit unwell lately, and traveled for work one night last week. Trying to keep it going.

21st September: JnT W3D1 repeat

Squat: 150x6, 135x4, 4, 6
RDL: 120x6x4
TnG Bench Press: 65x10x4
Prone Row, Triceps, Cable Row, DB curls

Another crazy week down, made it in friday night for this.

23rd September: JnT W3D3

Deadlift: 185x6, 155x4, 4, 10
Front Squat: 100x6x4
Incline Bench Press: 60x10x4
Pullups: 6x4

Managed to get in on a busy sunday, got through this. Slowly getting the hang of FS, but damn they are tough. I need to remember to keep my hips own on the easier reps on sumo to avoid that hip kick at the start that starts to creep in.

Great form!

:chathumb:

25th September: JnT W4D1

Bench Press: 107.5x4, 95x4, 4, 8
CGBP: 75x6x4
Db Shoulders: 22.5x8x4
DB Rows: 37.5x8x4
DB Flies: 12.5x12x4
DB Shrugs: 32.5x10x4
Facepulls: 36x14, 12, 11, 9

This felt good, working within myself on the top sets at the moment but feeling good about it. Will be interesting to see how squats go later this week.

27th September: JnT W4D2

Squat: 160x4, 140x3, 3, 6
RDL: 140x4x4
TnG Bench Press: 75x8x4
Prone Row: 40x8x4
Cable Triceps, DB Curls

Very good session, nice and crisp with the timings but I enjoy the lower reps. Probably still too conservative on the top weights.

30th September: JnT W4D3

Deadlift: 200x4, 170x3, 3, 6
Front Squat: 110x4x4
Incline Bench Press: 70x8, 8, 7, 6
Pull ups: 8, 7, 5, 5
Single leg ext: 40x14, 12, 11, 10

Feeling good about the deadlifts, defintely a bit of doubt it would be there but 200x4 is not bad. Front squats still feel like death, but good to persevere with something I suck so bad at.