€10 each or 6 for €50....

nobbo

27/5

DB CP: 30s x12,8,5,5,5,5

DIps: +10kg x5x5

Incline BP: 45kg x12,7,8,8,8

Cable fly: 6.25 x4x12

face pull: 18kg x12,12

SP machine: 30kg x12,11,7

nobbo

28/5

Squat: 120 x3x5, 60kg x20

RDL: 100 x5x8

Pull Ups: x6,6,6,5,5,4

Single Leg Curl: 25kg x4x12

DB Row: 27.5 x12,12,8,8,

nobbo

9/6

Front Squat: 80kg x5x5

Goblet Squat: 40kg 5x8

Split Squat: 40kg 4x8

leg ext: 25kg x12, 30kg x12

nobbo

10/6

DB CP: 30s x12,10,6,6,4,6

Dips: +10kg x5x5

Incline BP: 45 x4x8

Cable Fly: 6.25 4x12

DB SP: 10s 4x12

nobbo

11/6

Squat: 120 x3x5, 60x20

RDL: 60x8...left straps at home

Pull ups: x6,6,6,5,4

Was wrecked, called it a day

nobbo

20/6

Front Squat: 82.5 x5x5

Split Squat: 42.5 x4x9

In a rush...

nobbo

21/6

In a rush again

DB CP: 30s x12,10,7,5,7,5

Dips: +12.5kg x5,5,5 +10kg x5,5

Incline BP: 45 x8,8,8,8,5

Cable FLY: 8.75 x12, 6.25 x12,12

nobbo

22/6

With a mate

Squat: 120 x3x5, 60x20

RDL: 100 x5x8

Pull Ups: x6,6,6,5,3,3

TRX rows: x10,8,8

Single leg Curls: 25kg x3x12

nobbo

24/6

BB SP: 40x5, 50x5,5,5, 40x4, 30x10

Tri PD: 31.25 x8,8,8

Preacher curl: bar+20kg x8,8,8,8,5

Skullcrushers: bar+10kg x4x12

Cable lat raises: 8.75 x10, 6.25 x10,10

nobbo

26/6

Front Squat: 85 x5x5

Split Squat: 45 x4x8

Single Leg ext: 25kg x12, 20kg x12,12

nobbo

29/6

DB CP: 30s x12,11,5,7,6

Dips: +10kg x 5x5

Incline BP: 47.5kg x5x8

cable fly: 6.25 x4x12

DB SP: 12.5s x4x12

nobbo

30/6

Squat: 122.5 x3x5

RDL: 100x5x8

Pull Ups: x6,6,6,5,4,4

Single Leg Curl: 25kg x12,12,12,12

DB Row: 30kg x12,12,12

nobbo

1/7

OHP: bar x10, 40x5, 50 x4x5, 40x8

Skullcrusher: ez bar+20 x5x8

Preacher curl: bar +20 x4x8

DB SP: 15s x4x12

nobbo

3/7

Squats: 125 x3x5

Front Squats: 65 x4x5

Split Squats: 47.5 x4x8

Leg press: x millions

nobbo

5/7

DB CP: 30kg x12,11,6,6,6,6

Dips: +12.5kg x5x5

Incline BP: 50kg x5x8

Cable Fly: 8.75kg x12,12, 6.25kg x12,12

DB SP: 15kg x12,10,12,10

Think I'm gonna start to restrict my calories for the next 8 weeks. Going to Electric Picnic and wouldn't mind a 6 pack for it. And guys jeans aren't designed to fit an ass as big as mine.

nobbo

6/7

Squats: 100 x5x8

Supposed to do some RDLs but something felt **** in my glute/lower back, so I left it off.

Pull ups: x6,6,6,5,5,5

DB row: 30 x4x12

Single Leg curl: 30kg x3x12, 25kg x12

nobbo

8/7

OHP: 50kg x5x5

Skullcrushers: Bar+20kg x5x8

Preacher Curl: Bar+20kg x12,12,10,8

Cable Fly: 11.12kg x4x12

DB SP: 16kg x4x12

nobbo

10/7

Squats: 127.5kg x3x5

Front Squat: 70kg x4x8, 2

DB Split Squat: 25kgs x4x8

Leg Press: 140x20,90x20,50x20...1 set

Leg Extensions: 80,70....10 x10...1 set

Watt bike: 20mins.

Supposed to do this yesterday but couldn't muster up the energy. When I went in today I didn't do any stretching at all, probably why I struggled to hold the rack position on the front squats.

Going to keep the leg press and extension from now on, not too used to higher rep stuff.

nobbo

12/7

DB CP: 30kg x12,12,10,7,7

Dips: +15kg x5x5

Cable Fly: 8.75kg x4x12

Incline BP: 50kg x5x8

nobbo

13/7

Power Clean: 80kg x3,3,2,2

Squat: 90kg x4x8

RDL: 100kg x5x8

Pull-ups: x10,5,4,3

One arm row: 30kg x4x12

nobbo

15/7

OHP: 52.5 x5x5

Curls: Bar+20 x12,12,8,6

Skullchushers: Bar+20 x8,12,12,12

DB SP: 15s x4x12

DB preacher curl: 15s x8,8, 10s x12,12

Rope pull down: millions

nobbo

11/8

Basically went on the beer for the last month...and between moving and race week I didn't have the time/desire to train.

Went back at it and worked up to a 150kg squat and a 110kg bench. Not sure what kind of program I'm going to follow but since I'm giving up judo I'm gonna have plenty of time for gym work.

nobbo

12/8

Wattbike: 45mins