Leaving the nest

VW 1

Have had a few sporadic workouts since the last logged one. Between work and back to football training haven't been doing anything regular.

Got a spare hour last evening and got a few bits in.

Squat

Bar 2 x 10
60kg x 8
80kg x 5
100kg 5 x 5

Bench

Bar x 10
40kg x 8
50kg x 5
60kg 4 x 5, 4

Seated DB Incline Press

15kg 2 x 8, 1 x 6, 1 x 5

Hammer curls

15kg 4 x 8 per arm

VW 1

Done last week.

Front squat

bar x 10
50 x 5
60 x 3
70 x 2
80 4 x 2, 1 x 5

Deadlift

Warm ups to 110kg 5 x 5

DB Bench

20kg 4 x 8

DB front raise to shoulder

7.5kg 4 x 8

VW 1

Got a squat workout in but not logged a couple of weeks ago.

110kg 5 x 5

Incline Bench DB press

20kg I think, 4 x 8

Other accessory work..

VW 1

Squat this evening

120kg 4 x 5, 2

Lost the fight in the last set and gave up. Played a football match yesterday so we put that down to fatigue.

DB Bench press

22.5kg 4 x 8

DB front raise to shoulder

10kg 4 x 8

DB row 30kg 3 x 8

Hammer curls 20kg 3 x 8

VW 1

Squat

Bar 2 x 10
60kg x 8
80kg x 5
100kg x 3
120kg x 2

130kg x 3
125kg 4 x 3

100kg 2 x 5

Db bench

22.5kg 4 x 8

Db front raise to shoulder

10kg 4 x 8

Db row

32.5kg 3 x 8

Hammer curls

20kg 3 x 8

VW 1

Consistent squat training yielding results, who'd have thunk it.

Very happy with how I've progressed over the past while due to actually showing up in the gym once a week.

Squat

Bar 2 x 10
60kg x 8
80kg x 5
100kg x 3
120kg x 2

135kg 3 x 2
130kg 2 x 2

Db bench

25kg 4 x 8

Db front raise,doing these along with hanging for 30-45s in between squat sets to help a niggly shoulder. Instead of increasing weight I'm slowing the movement as much as I can bear and controlling it completely.

10kg 4 x 8

Db row

35kg 3 x 8 per arm

Hammer curls

22.5kg 3 x 8

VW 1

Very limited time today, only 30 mins.

Squat

Bar x 10
60kg x 8
80kg x 5
100kg x 3
120kg x 2
130kg x 1

140kg 5 x 1

VW 1

Took Xmas off as I was lazy plus miserably sick.

Squat

Bar 2 x 10
60kg x 8
80kg x 5
100kg x 5

100kg 4 x 8

VW 1

Squat

Bar x 10
60kg x 8
80kg x 6

70% 1rm
105kg 4 x 6

Lunge

15kg per hand 3 x 8

Standing DB press

10kg 3 x 8

Incline bench db

12.5kg 3 x 12

Will add another leg exercise for 12 reps next week, was feeling pretty tired after the first two lots and short on time too.

VW 1

Did a quick work up to a single that took a good effort to get back up as a gauge of where to start with bench as I haven't done it in many months.

Bar x 10
40kg x 6
50kg x 4
60kg x 3
70kg x 1

Felt like a lot of effort!

Back to 70%

50kg 4 x 6

DB bench

20kg 4 x 8

Hammer curl

15 kg 4 x 8

Skull crusher

10kg bar 4 x 12

Front shoulder raise

7.5kg DB 4 x 12

VW 1

Front squat

Bar x 10
60kg x 5
70kg x 3

80kg 5 x 2

Deadlift

Bar x 10
60kg x 8
80kg x 5

110kg 4 x 6

Bent over bb row

30kg x 8
50kg 4 x 8

Upright bb row

30kg 4 x 8

VW 1

Squat

Bar 2 x 10
60kg x 8
80kg x 5
100kg x 3

112.5kg 4 x 5

Lunges

17.5kg 4 x 8

OH DB press

12.5kg 4 x 8

Incline barbell press

35kg 12, 9, 8, 8

VW 1

Bench

55kg 4 x 5

DB bench

22.5kg 4 x 8

Hammer xurl

17.5kg 4 x 8

Skull crusher

12.5kg 4 x 12

Db front raise

10kg 4 x 12

Deadlift

Bar x 20

60kg x 8

80kg x 5

100kg x 3

115kg 4 x 5

VW 1

Squat

Bar x 10
60kg x 8
80kg x 5
100kg x 3

120kg 4 x 4

Lunges

20kg 4 x 8

OH DB press

15kg 4 x 8

Incline DB press

17.5kg 12,9,8,8

VW 1

Bench

Bar x 10
40kg x 8
50 x 5

60kg 4 x 4

DB Bench

25kg 4 x 8

Hammer Curl

20kg 4 x 8

Skull crusher

15kg 4 x 12

DB front raise

10kg 4 x 12

VW 1

Front squat

Bar x 10
40kg x 8
50kg x 5
60kg x 3
70kg x 2

85kg 5 x 2

Deadlift

Bar x 10
60kg x 8
90kg x 5

120kg 4 x 4

Bent over row

55kg 4 x 8

Standing barbell row to chin

35kg 4 x 8

Cleans

35kg 4 x 12

VW 1

Squat

Bar x 10
60kg x 8
80kg x 5
100kg x 3
120kg x 2

127.5kg 4 x 3

Barbell Lunges

45kg 4 x 8 per leg

Standing OH DB press

17.5kg 4 x 8 per arm

DB Incline press

17.5kg 12, 8, 8, 7

VW 1

DB bench

27.5kg 2 x 8, 7, 6

Hammer curls

22.5kg 3 x 8, 7

Bench

Bar x 10
40kg x 6
50kg x 4
62.5kg 4 x 3

Skull crushers

20kg BB 4 x 12

DB front raise to shoulder

10kg 4 x 8

VW 1

After a two week break due to snow and then laziness for a week, back at it last night.

Front squat

Bar x 10
40kg x 8
50kg x 5
60kg x 4
80kg x 2

90kg 5 x 2

85% Deadlift

Bar x 10
60kg x 8
90kg x 5
110kg x 3

130kg 4 x 3

Bent over row.

60kg 4 x 8

Couldnt manage with the standing rows or cleans, my wrist has been bothering me. Fine when I'm keeping it straight, but when trying to do any activity where it needs to bend I'm struggling.
Did a couple of reps of the standing rows and it was really uncomfortable so left it off.

VW 1

Squat

Bar 2 x 10
60kg x 8
80kg x 5
100kg x 3
120kg x 2

135kg 4 x 2

DB Lunges

22.5kg 4 x 8

Standing DB press

17.5kg 4 x 8

VW 1

Bench

Bar x 10
40kg x 8
50kg x 5
60kg x 3

65kg 4 x 2

DB bench

25kg 8,8,7,5

Hammer curls

20kg 4 x 8

Skull crushers

20kg 3 x 12

DB front shoulder raise

10kg 3 x 8 per arm

VW 1

Front squat

Bar x 10
50kg x 8
60kg x 5
70kg x 3
80kg x 2

90kg 5 x 2

Deadlift

Bar x 10
60kg x 8
90kg x 5
120kg x 3

140kg 4 x 2

Bent over row

60kg 3 x 8

BB row to chin

35kg 3 x 8

VW 1

Had difficulty getting a free squat rack so the session went in reverse

Standing DB press

15kg 4 x 8

Incline DB bench press

15kg 12,10,10,9

Leg press

80kg 4 x 10

Lunges

20kg per hand, 4 x 8

Squat

Bar x 10
60kg x 8
80kg x 5
100kg x 3
120kg x 2

142.5kg 4 x 1

VW 1

Bench

Bar x 10
40kg x 8
50kg x 5
60kg x 3

70kg 3 x 1, 4

Was feeling strong so went for max reps on the last set.

Probably somewhat newbie gains as i havent trained chest/bench in a structured manner in a while.

DB Bench

25kg 4 x 8

DB front raise

10kg 4 x 8

Weight remaining constant on these and becoming more and more controlled

Hammer curls

22.5kg 4 x 8

Skull crushers

22.5kg 4 x 12

VW 1

Front squat

Bar x 10
50kg x 8
60kg x 5
70kg x 3
80kg x 2
90kg x 1

100kg 5 x 2

Deadlift

60kg x 8
90kg x 5
120kg x 3
140kg x 1

150kg 4 x 1

Bent over row

62.5kg 2 x 8

Ran outta time and had to leave the remaining accessory work. Good session tho, will try to get a video of my DL form next week to make sure it's decent.

VW 1

Squat

Bar x 10
60 x 8
80 x 5
100 x 3

112.5kg 4 x 6

Lunge

22.5kg DB 4 x 8

OH DB Press

17.5kg 4 x 8

Incline DB Press

17.5kg 4 x 12

VW 1

Bench

Bar x 10
40kg x 8
50kg x 5

60kg 4 x 6


DB Bench

27.5kg 3 x 8, 6

Hammer curl

25kg 8,8,8,7

Skull crusher

22.5kg 3 x 12

DB front raise

10kg per hand 4 x 8

Decline bench

40kg 4 x 8

VW 1

Front squat

Bar x 10
50kg x 8
70kg x 5
90kg x 3

105kg 5 x 2

Deadlift

Bar x 10
60kg x 8
90kg x 5

117.5kg 4 x 6

Bent over BB row
65kg 4 x 8

VW 1

Squat

Bar x 10
60kg x 8
80kg x 5
100kg x 3

120kg 4 x 5

OH DB Press

20kg x 8,6,4,4

Lunges

25kg dbs 4 x 8

VW 1

Bench

Bar x 10
40kg x 8
50kg x 5
60kg x 3

65kg 4 x 5

DB Bench

27.5kg 8,6,6,6

Decline bench

45kg 4 x 8

Skull cusher

22.5kg 12,9,9

Hammer curl

22.5kg dbs 4 x 8