What Gets Measured Gets Done

TheZ

SLDL 85kg
5 x 5

Bench 85kg
3 x 10

Lie Down Row 65kg
3 x 10

TheZ

Seated shoulder press 22.5kg DBS
3x10

Seated lat raise 20kg DBS
3x10

Lunges 30kg DBS
3x12

Lying tricep extension skull crush 20kg DBS
3x8

Barbell curl 25
1x25

Hanging leg raises
3x10

Calf raise machine 125kg
1x40

TheZ

Leg Press 200kg

1 x 10
3 x8

Weighted Chins and Dips

45kg
1 Chin
1 x 3 dips

30kg
1 x 5
1 x 5

20kg

1 x 5
1 x5

10kg
1 x 10
1 x10

Hanging Leg Raises toes to bar

3 x 10

TheZ

Bench Press 90kg
3x5

Weighted chins and dips
30kg
2x5
20kg
1x5

One arm row 40kg
3x10 each arm

Cable cross fly 35kg each stack
3x10

Tricep extension machine 75kg
3x10

Ez bar curls 25kg
3x10

Hanging leg raises to bar
3x10

TheZ

500m row intervals with 2 min recovery
1.53
1.52
1.56

Crosstrainer 20 minutes

Back extension 10kg
3x10

Russian twist on Swiss ball 20kg
3x20

Swiss ball roll out
3x20

TheZ

Seated Shoulder Press 22.5kg DBs
3 x 10

Bent Over Lat Raise 20kg DBs
3 x 10

Lunges 30kg DBs
3 x 16

SLDL 80kg
3 x 10

Hammer Strength Leg Extension 30kg
3 x 10

Leg Curl 82kg
5 x 5

Hanging Leg Raises
3 x 10

TheZ

Incline Bench Press
55kg 1 x 10
65kg 3 x 10

One Arm Row 45kg
5 x 10 each arm

Lunges 27.5kg DBs
5 x 12

Feet to hands crunch17.5kg DB
3 x 10

Lying Tricep Extension 17.5kg DBs x 2
3 x 10

Side Bends 45kg
3 x 10 each side

Chin Ups BW
1 x 20
2 x 10

Bicep Curls 15kg Dbs
2 x 20

TheZ

Seated Shoulder Press 22.5kg DBs
3 x 10

Bent over Lat Raise 22.5 kg DBs
3 x 6

Row - 500m intervals with 2 min rest
2.05
2.10
2.10
Had nothing in the tank today - this was a real struggle

Ab Wheel Roll Out
3 x 10

Ring Dips
3 x 5 - was shaking like a leaf doing these

joined raw yesterday so finding my way around it - great set up there

TheZ

Bench Press 85kg
3 x 10

Pull Ups BW
3 x 10

Lunges 30kg DBs
3 x 12

Dips - 30kg
3 x 10

Leg Curl Machine 7
3 x 10

Chin Ups 20kg
3 x 5

Incline Sit Ups
1 x 10
1 x 10 10kg
1 x 10 20kg

Twists 20kg
1 x 30

TheZ

Weighted chins and dips

40kg
1x3
1x3
30kg
1x5
1x5
20kg
2x5
2x5
10kg
1x10
1x10

Stiff leg DL
85kg
5x5

Bench press
85kg
3x10

One arm row 45kg
3x10 each arm

Leg press 200kg
3x10

Hanging leg raises
3x10

TheZ

Incline bench - 65kg
3 x 10

Pull Ups BW
3 x 10

Lying Tricep Extension 17.5kg DBs
3 x 10

Bicep Curl 17.5kg Dbs
3 x 20

Cable Cross - 35kg
3 x 10

Ab Rope Curls 80kg
3 x 20

TheZ

Incline Bench 65kg
3 x 10

Bench 85kg
3 x 10

Decline Bench 85kg
3 x 10

DB Flys 17.5kg
4 x 12

Preacher Curl 25kg
3 x 10

Hammer Curl 17.5kg DBs
3 x 20

DB Curl 15kg DBs
3 x 20

Going to do a 4 day split routine til Christmas and see how I go

Chest/Biceps
Back/Triceps
Legs/Shoulders
Cardio/Abs

have started to foam roll for 15 mins in evenings so will keep that up too

TheZ

Wide Grip Pull Ups
3 x 10

Pulley Row 130
4 x 10

Lat Pull Down

3 x 10

One Arm Row 40kg Db

3 x 10 each arm

Chin Ups

1 x 10

Lying Tricep Extension 17.5kg DBs

3 x 10

Weighted Dips 30kg

3 x 10

Close Grip Push Up

3 x 10

Pull Down

3 x 10

Hanging Leg Raises
2 x 10
Knees to side raises 2 x10

Foam Roll - 5 minutes

TheZ

Rower
3 x 500m
2 min recovery

Cross trainer 20 minutes

Hanging leg raises
3 x 10

Side Bends 42.5kg DB
3 x 10 each side

Incline Sit up 20kg
3 x 10

TheZ

Leg press
220kg 3x5
180kg 2 x 10

Stiff leg dl
85kg
3x10

Leg extension
75
3x10

Leg curl 75
3x10

Shoulder press 20kg DBS
3x10

Lat raise 17.5kg DBS
3x10

Front raise 15kg
2x10

Shrugs 35kg DBS
3x15

TheZ

Decline Bench 85kg
3 x 10

Bench 85kg
3 x 8

Incline Bench 55kg
3 x 10

Flys
17.5 kg DBs 2 x 10
15kg Dbs 1 x 10

Preacher Curl 25kg
3 x 10

Hammer Curl 17.5kg DBs
3 x 20

DB Curl 15kg
2 x 20

Chin Ups BW
1 x 10

TheZ

Split Squats 20kg DBs x 2
3 x 8 each leg

Leg Press 200kg
3 x 10

Stiff Leg DL 85kg
4x5

Calf Raise 135
1 x 30

Seated Shoulder press 22.5kg DBs
1 x 10
2 x 8

Bent Over Lat Raise 20kg
3 x 10

Front Raise
1 x 20 15kg
1 x 20 12.5kg

Shrugs 35kg DBs
3 x 15

Hanging Leg Raises
3 x 10

Cable Crunch 80
3 x 10

TheZ

Weighted Chins
20kg 1 x 10
30kg 2 x 5
20kg 1 x 10

One Arm Row 45kg DB
3 x 10 each arm

Pull Ups Wide Arm
1 x 10

Ring Dips
3 x 5

Cable Pulley Row 150
3 x 10

Lat Pull Down
3 x 10

Wide Grip Pull Up
1 x 10

Weighted Dips 30kg
1 x 10
2 x 5

Lying Tricep Extension 17.5kg DBs
3 x 10

Tricep Pull Down superset with close grip press up
3 x 10 each

Hanging Leg Raises
3 x 10

Side Bends 45kg DB
3 x 10 each side

TheZ

Bench 90kg
3x5
Incline bench 65kg
3x8
Decline bench 85kg
3x5
Cable fly 35kg stacks
3x10

Bicep curl 30kg
3x10

TheZ

Weighted chins 35kg
1x5
25kg
3x5
Pull ups
1x10

One Arm row 45kg
3x10 each arm

Lat pull down
8
3x10
Pulley row 8
3x10

Dips 35kg
1x10
2x8

Lying tricep extension
20kg DBS
1x5
17.5kg DBS
2x10
Rope pulldown and close grip push up
3x10 s set

Hanging leg raises
2x10 to bar
1x10 to pRallel

TheZ

Lunges 30kg DBs
3 x 15

Chin Ups BW
3 x 10

Seated Shoulder Press 22.5kg DBs
2 x 10
1 x 8

Seated Lat Raise 20kg DBs
3 x 10

Shrugs 35kg DBs
3 x 10

Hanging Leg Raises to parallel
3 x 10

Side Bends 40kg DB
3 x 10 each side

Incline Sit Ups
1 x 30
1 x 20
1 x 10

TheZ

500m rower intervals
1.55
1.55
2.07
2.30 recovery

15 minute cross trainer

TheZ

Bench 85kg
3 x 10

Pull Ups Wide Grip
3 x 10

Lunges 32.5kg DBs
3 x 12

Box Jumps x 10 and 28kg KB Upward Row x 10
3 rounds

Weighted Dips
35kg 1 x 10
20kg 1 x 10

Ring Dips
3 x 10

hanging leg raises to bar
1 x 12

TheZ

Weighted chins and dips
40kg 1x3
30kg 1x5
20kg 2x5

Incline bench 55kg superset decline
Press up
3x10 each

Cable fly 35kg
3x10

Barbell curl 3x10
Tricep pushdown 3x10

Leg raises roman chair
3x20

TheZ

Bench
90 1x5
85 3x8
Squat machine
90 3x10
Stiff leg dl
95
1x10
3x5
Cable cross
35
3x10
Weighted chins
20
4x5
One arm row 42.5
3x10
Hanging leg raises
3x10

TheZ

Rower 500m intervals
1.54
1.54
2.10

Foam rolling 5 mins

Ring dips
3x10

Ring pull ups
3x5

TheZ

Bench Press 85kg
3 x 10

Lunges 35kg DBs
3 x 12

Chin Ups
30kg 1 x 5
20kg 1 x 5
10kg 1 x 10

Hanging Leg Raises
to bar 2 x 10

Roman Chair Raises
1 x 20

TheZ

Shoulder press 22.5kg DBS
3x7
Lat raises 17.5kg DBS
3x12
Shrugs
32.5 kg DBS 3x10
35kg 1x10
28kg kb upward row
3x10

10 ring dips
10 box jumps
10 ring pull ups
3 rounds

Incline sit up 20 kg
3x10

TheZ

Bench 85
3x10
Squat machine 100
3x10
Chins
40kg
1x2
30kg
1x3
20kg
1x5
Wide grip pull 1x10

Stiff leg dl 95
3x5

Dips 30kg
3x8

One arm row 40kg
3x10 each arm

TheZ

Pull Ups - Wide Grip
3 x 10

Lunges 30kg DBs
5 x 12

Ring Dips
3 x 10

Ring inverted rows
3x10

10 Box jumps
10 press ups
10 28kg KB upward row
3 rounds

Hanging leg raises to bar
3 x 10