Ups and downs and lots in between!

slicus ricus

Chest + Biceps:

Bench Press:
70kg x 10
80kg x 8
90kg x 6
95kg x 3
90kg x 3
80kg x 3
60kg x 9

Dumbbell Press:
30kg x 5
30kg x 5
30kg x 5
20kg x 12

Incline Press (Narrow grip):
60kg x 3 - chest was proper fatigued at this stage, so dropped to 55kg.
55kg x 6
55kg x 5
50kg x 5

Cable Flys:
60kg x 10
70kg x 8
80kg x 6
50kg x 9

Bicep curl:
17.5kg x 8
20kg x 8
20kg x 6
22.5kg x 6
10kg x 10 (single arm, no twist)
10kg x 10 (single arm, no twist)

EZ bar bicep curls:
35kg x 8
35kg x 8
40kg x 6

slicus ricus

Legs:

Squats:
60kg x 10
80kg x 8
95kg x 6
105kg x 4
110kg x 4
80kg x 8

Leg press (total weight):
150kg x 8
170kg x 8
190kg x 6
200kg x 6
100kg x 15

Leg extensions:
55kg x 8
60kg x 8
62.5kg x 8
65kg x 8
67.5kg x 6

Leg Curls:
Level 5 x 10
Level 6 x 8
Level 7 x 8
Level 8 x 8
Level 9 x 7

Calf lifts (seated with plates):
60kg x 10
70kg x 8
80kg x 6
60kg x 10

slicus ricus

Shoulders + Traps:

Overhead Press (Oly Bar):
50kg x 10
55kg x 6
60kg x 6
65kg x 3
60kg x 5
55kg x 6
55kg x 5
First time I've attempted 65kg, was happy enough to get 3 out of it. Maybe more next time!

Shoulder Press/Lateral Raises/Bent over raises (Superset):
SP - 20kg x 8
LR - 7.5kg x 10
BR - 7.5kg x 10
SP - 22.5kg x 6
LR - 10kg x 8
BR - 10kg x 8
SP - 22.5kg x 6
LR - 10kg x 8
BR - 10kg x 8
SP - 25kg x 6
LR - 12.5kg x 7
BR - 12.5kg x 7

Shrugs (Dumbbell):
40kg x 15
42.5kg x 12
45kg x 8
47.5kg x 8

Shrugs (Olympic Bar):
Front + behind sets of:
60kg x 12
80kg x 8
100kg x 6

Face Pulls
70kg x 10
80kg x 10
90kg x 8

slicus ricus

Back + Triceps:

Pull up + Dips (super set):
PU Bw x 10
Dips Bw x 12
PU Bw x 5kg x 8
Dips Bw + 15kg x 10
PU Bw + 7.5kg x 6
Dips Bw + 20kg x 8
PU Bw + 10kg x 5
Dips Bw + 25kg x 8
PU Bw x 8

Bent over 2 arm long bar row (Bar +):
40kg x 15
60kg x 8
70kg x 6
40kg x 12

Tricep bench:
50kg x 12
60kg x 8
60kg x 8

Lat Pull down grip (medium neutral grip):
LPD - Level 7 x 10
LPD - Level 8 x 8
LPD - Level 9 x 6

slicus ricus

Chest + Biceps:

Bench Press:
70kg x 10
80kg x 8
90kg x 4
80kg x 4
80kg x 5
80kg x 6
60kg x 8

Dumbbell Press:
30kg x 6
30kg x 4
30kg x 5
20kg x 8

Incline Press (Narrow grip):
55kg x 5
55kg x 5
55kg x 5

Cable Flys:
60kg x 10
70kg x 8
80kg x 6
50kg x 10

Bicep curl:
17.5kg x 8
20kg x 8
20kg x 6
22.5kg x 3
10kg x 10 (single arm, no twist)
10kg x 12.5 (single arm, no twist)

EZ bar bicep curls:
35kg x 8
35kg x 8
40kg x 6

Incline 15% walk:
20 mins - 2.25km
First week of cutting, hence the cardio at the end of the session. At least another 9 weeks to go after this one until leansville!

slicus ricus

Legs:

Squats:
60kg x 10
80kg x 8
100kg x 6
110kg x 3
100kg x 6
80kg x 8

Leg press (total weight):
150kg x 10
170kg x 8
200kg x 6
200kg x 6
100kg x 15

Leg extensions:
Machine is broken in that there's normally a weight gauge from 0 to 7.5 on top of what you're lifting- that part is broke. As a result, the below are just approximations of weight (most likely heavier than stated).
55kg x 8
60kg x 8
65kg x 8
65kg x 8

Calf lifts (seated with plates):
60kg x 12
70kg x 8
70kg x 8

Abs (2 rounds):
Hanging leg raises: bw x 10
Crunches: 15kg (plate) x 20
Side crunches: 15kg (plate) x 10
Serratus cable crunch: 80kg x 15

Incline 15% walk:
20 mins - 2.35km

slicus ricus

Back + Triceps:

Pull up + Dips (super set):
PU Bw x 10
Dips Bw + 15kg x 12
PU Bw x 5kg x 6
Dips Bw + 20kg x 10
PU Bw + 7.5kg x 6
Dips Bw + 25kg x 8
PU Bw + 10kg x 5
Dips Bw + 25kg x 8
PU Bw x 8

Bent over 2 arm long bar row (Bar +):
40kg x 15
50kg x 10
60kg x 8
70kg x 8
40kg x 12

Deadlift:
130kg x 8
150kg x 5
160kg x 4

Tricep bench:
60kg x 10
65kg x 8
70kg x 6

Lat Pull down grip (medium neutral grip): superset single arm row:
LPD - Level 7 x 10
SAR - 35kg x 8
LPD - Level 8 x 8
SAR - 40kg x 6
LPD - Level 9 x 5

Tricep push down (rope grip):
80kg x 12
90kg x 10
90kg x 6 (gone!!)
40kg x 15

Incline 15% walk:
20 mins - 2.30km

slicus ricus

Cardio:

5km - time: 26.45

Abs (2 rounds):
Hanging leg raises: bw x 12
Crunches: 15kg (plate) x 20
Side crunches: 15kg (plate) x 10
Serratus cable crunch: 80kg x 15

Core:
Plank + 25kg x 40 secs
Plank + 25kg x 40 secs

slicus ricus

Chest + Biceps:

Bench Press:
70kg x 10
80kg x 7
90kg x 5
90kg x 4
80kg x 4
70kg x 8
60kg x 7

Dumbbell Press:
30kg x 6
30kg x 5
32.5kg x 3
20kg x 8

Incline Press (Narrow grip):
50kg x 6
50kg x 5
55kg x 6

Cable Flys:
60kg x 10
70kg x 8
80kg x 5
50kg x 10

Chin-ups:
Bw x 8
Bw x 8

Bicep curl:
17.5kg x 8
20kg x 6
22.5kg x 5
10kg x 10 (single arm, no twist)
12.5kg x 10 (single arm, no twist)

EZ bar bicep curls:
35kg x 8
35kg x 8
40kg x 6

Incline 15% walk:
20 mins - 2.31km

slicus ricus

Legs:

Squats:
60kg x 10
80kg x 8
90kg x 8
100kg x 6
110kg x 3
90kg x 6
80kg x 8

Leg press (total weight):
150kg x 10
170kg x 8
200kg x 6
210kg x 6
100kg x 15

Leg extensions:
Using a weird machine for this tonight, it's actually a leg curl in reverse if that makes sense- normal machine is still broken. Have no idea how heavy these weights are:
Level 8 x 10
Level 9 x 8
Level 10 x 8
Level 11 x 8
Level 12 x 6

Leg Curls:
Level 5 x 10
Level 6 x 8
Level 7 x 8
Level 8 x 8
Level 9 x 5

Abs (2 rounds):
Hanging leg raises: bw x 10
Crunches: 15kg (plate) x 20
Side crunches: 15kg (plate) x 10
Serratus cable crunch: 80kg x 15

Incline 15% walk:
20 mins - 2.33km

slicus ricus

Shoulders + Traps:

Overhead Press (Oly Bar):
50kg x 10
55kg x 8
60kg x 6
65kg x 3
60kg x 4
60kg x 6
50kg x 6

Shoulder Press/Lateral Raises/Bent over raises (Superset):
SP - 20kg x 6
LR - 7.5kg x 10
BR - 7.5kg x 10
SP - 22.5kg x 6
LR - 10kg x 8
BR - 10kg x 8
SP - 22.5kg x 5
LR - 10kg x 8
BR - 10kg x 8
SP - 25kg x 3
LR - 12.5kg x 6
BR - 12.5kg x 6

Shrugs (Dumbbell):
40kg x 15
42.5kg x 12
45kg x 10
47.5kg x 8

Shrugs (Olympic Bar):
Front + behind sets of:
60kg x 15
80kg x 10
100kg x 7

Face Pulls
70kg x 12
80kg x 10
90kg x 8

Incline 15% walk:
20 mins - 2.31km

slicus ricus

Back + Triceps:

Pull up + Dips (super set):
PU Bw x 10
Dips Bw + 15kg x 12
PU Bw x 5kg x 6
Dips Bw + 20kg x 10
PU Bw + 7.5kg x 6
Dips Bw + 25kg x 8
PU Bw + 10kg x 6
Dips Bw + 30kg x 6
PU Bw x 8

Bent over 2 arm long bar row (Bar +):
40kg x 15
50kg x 10
60kg x 10
70kg x 7
80kg x 5
40kg x 12

Deadlift:
130kg x 8
150kg x 5
160kg x 3

Tricep bench:
60kg x 10
65kg x 8
70kg x 6

Lat Pull down grip (medium neutral grip): superset single arm row:
LPD - Level 7 x 10
SAR - 35kg x 8
LPD - Level 8 x 8
SAR - 40kg x 6
LPD - Level 9 x 6

Tricep push down (rope grip):
80kg x 10
90kg x 10
100kg x 8
50kg x 15

Abs (2 rounds):
Hanging leg raises: bw x 12
Crunches: 15kg (plate) x 20
Side crunches: 15kg (plate) x 10
Serratus cable crunch: 80kg x 15

Incline 15% walk:
20 mins - 2.33km

slicus ricus

Cardio:
5km - time: 27:00 mins

Core: planks
25kg x 40secs
25kg x 40secs

slicus ricus

Chest + Biceps:

Bench Press:
70kg x 10
80kg x 8
90kg x 5
95kg x 3
80kg x 7
80kg x 5
70kg x 7
60kg x 7

Dumbbell Press:
30kg x 6
30kg x 6
32.5kg x 4 (got half a 5th but couldn't fully push it out)
20kg x 10

Incline Press (Narrow grip):
60kg x 5
60kg x 6
65kg x 5

Cable Flys:
60kg x 10
70kg x 8
80kg x 6
50kg x 10

Chin-ups:
Bw x 8
Bw x 8

Bicep curl:
17.5kg x 8
20kg x 6
20kg x 6
22.5kg x 5
10kg x 10 (single arm, no twist)
12.5kg x 10 (single arm, no twist)
15kg x 7 (single arm, no twist)

EZ bar bicep curls:
35kg x 8
35kg x 8
40kg x 6

Incline 15% walk:
20 mins - 2.30km

slicus ricus

Legs:

Squats:
60kg x 10
80kg x 8
90kg x 8
100kg x 6
105kg x 6
80kg x 6
60kg x 8

Leg press (total weight):
150kg x 8
170kg x 8
200kg x 6
210kg x 6
100kg x 15

Leg extensions:
Using a weird machine for this tonight, it's actually a leg curl in reverse if that makes sense- normal machine is still broken. Have no idea how heavy these weights are:
Level 8 x 10
Level 9 x 10
Level 10 x 10
Level 11 x 8
Level 12 x 8
Level 13 x 6

Leg Curls:
Level 6 x 10
Level 7 x 10
Level 8 x 8
Level 9 x 6

Calf lifts (seated with plates):
50kg x 10
60kg x 8
70kg x 6

Abs (2 rounds):
Hanging leg raises: bw x 10
Crunches: 15kg (plate) x 20
Side crunches: 15kg (plate) x 10
Serratus cable crunch: 80kg x 15

Incline 15% walk:
20 mins - 2.33km

slicus ricus

Shoulders + Traps:

Overhead Press (Oly Bar):
50kg x 8
55kg x 8
60kg x 6
65kg x 4
60kg x 4
55kg x 6
55kg x 5

Shoulder Press/Lateral Raises/Bent over raises (Superset):
SP - 20kg x 8
LR - 7.5kg x 10
BR - 7.5kg x 10
SP - 22.5kg x 6
LR - 10kg x 8
BR - 10kg x 8
SP - 22.5kg x 6
LR - 10kg x 8
BR - 10kg x 8
SP - 25kg x 4
LR - 12.5kg x 6
BR - 12.5kg x 6

Shrugs (Dumbbell):
40kg x 15
42.5kg x 12
45kg x 10
47.5kg x 8

Upward Row:
30kg x 12
35kg x 10
40kg x 7

Shrugs (Olympic Bar):
Front + behind sets of:
60kg x 12
80kg x 10
100kg x 7

Face Pulls
70kg x 12
80kg x 10
90kg x 8

Incline 15% walk:
25mins - 2.91km

slicus ricus

Back + Triceps:

Pull up + Dips (super set):
PU Bw x 10
Dips Bw + 15kg x 12
PU Bw x 5kg x 8
Dips Bw + 20kg x 10
PU Bw + 7.5kg x 6
Dips Bw + 25kg x 8
PU Bw + 10kg x 6
Dips Bw + 30kg x 6
PU Bw x 8

Bent over 2 arm long bar row (Bar +):
40kg x 15
50kg x 10
60kg x 10
70kg x 7
50kg x 10

Deadlift:
130kg x 8
150kg x 5
160kg x 3

Tricep bench:
60kg x 10
65kg x 6
60kg x 7

Lat Pull down grip (medium neutral grip): superset single arm row:
LPD - Level 7 x 10
SAR - 40kg x 7
LPD - Level 8 x 8
SAR - 40kg x 6
LPD - Level 9 x 6

Tricep push down (rope grip):
80kg x 12
90kg x 10
100kg x 8
50kg x 15

Lower Abs (2 rounds):
Hanging leg raises: bw x 12

Incline 15% walk:
25 mins - 2.92km

slicus ricus

Chest + Biceps:

Dumbbell Press:
30kg x 10
32.5kg x 8
35kg x 6
35kg x 6
32.5kg x 6
20kg x 7

Incline Press (Narrow grip):
60kg x 7
60kg x 5
60kg x 7

Cable Flys:
60kg x 10
70kg x 8
80kg x 6
50kg x 10

Bench Press:
60kg x 7
60kg x 7
60kg x 7

Chin-ups:
Bw x 8
Bw x 8
Bw x 6

Bicep curl:
17.5kg x 10
20kg x 8
20kg x 6
22.5kg x 5
10kg x 10 (single arm, no twist)
12.5kg x 8 (single arm, no twist)
15kg x 7 (single arm, no twist)

EZ bar bicep curls:
35kg x 10
35kg x 8

Incline 15% walk:
20 mins - 2.32km

slicus ricus

Legs:

Squats:
60kg x 10
80kg x 8
90kg x 8
100kg x 6
105kg x 6
80kg x 6
60kg x 8

Leg press (total weight):
150kg x 10
170kg x 8
200kg x 7
210kg x 6
100kg x 15

Leg extensions:
Using a weird machine for this tonight, it's actually a leg curl in reverse if that makes sense- normal machine is still broken. Have no idea how heavy these weights are:
Level 10 x 12
Level 11 x 10
Level 12 x 8
Level 13 x 6
Level 14 x 6

Leg Curls:
Level 7 x 10
Level 7 x 10
Level 8 x 8
Level 9 x 6

Calf lifts (seated with plates):
50kg x 10
60kg x 10
60kg x 8

Abs (2 rounds):
Hanging leg raises: bw x 10

Incline 15% walk:
22 mins - 2.56km

slicus ricus

Shoulders + Traps:

Overhead Press (Oly Bar):
50kg x 8
55kg x 8
60kg x 6
65kg x 2
60kg x 4
55kg x 6
55kg x 6

Shoulder Press/Lateral Raises/Bent over raises (Superset):
SP - 20kg x 8
LR - 7.5kg x 10
BR - 7.5kg x 10
SP - 20kg x 8
LR - 10kg x 8
BR - 10kg x 8
SP - 22.5kg x 6
LR - 10kg x 8
BR - 10kg x 8
SP - 25kg x 4
LR - 12.5kg x 6
BR - 12.5kg x 6

Shrugs (Dumbbell):
40kg x 15
42.5kg x 12
45kg x 10
47.5kg x 7

Upward Row:
30kg x 12
35kg x 10
40kg x 8

Shrugs (Olympic Bar):
Front + behind sets of:
60kg x 15
80kg x 10
100kg x 7

Face Pulls
70kg x 12
80kg x 10
90kg x 8

Incline 15% walk:
25mins - 2.91km

slicus ricus

Back + Triceps:

Deadlift:
70kg x 12
110kg x 8
130kg x 8
150kg x 6
160kg x 5

Was pleased with my deadlifts today, in light of the fact that I'm 4 weeks into the cut and the lifts have not dropped despite my weight dropping.

Pull up + Dips (super set):
PU Bw x 10
Dips Bw + 15kg x 10
PU Bw x 5kg x 8
Dips Bw + 20kg x 8
PU Bw + 7.5kg x 6
Dips Bw + 25kg x 8
PU Bw + 10kg x 6
Dips Bw + 30kg x 6
PU Bw x 8

Bent over 2 arm long bar row (Bar +):
50kg x 12
60kg x 8
70kg x 6
70kg x 6

Tricep bench:
60kg x 10
65kg x 6
60kg x 7

Lat Pull down grip (medium neutral grip): superset single arm row:
LPD - Level 7 x 10
SAR - 35kg x 10
LPD - Level 8 x 8
SAR - 40kg x 6
LPD - Level 9 x 6

Tricep push down (straight bar grip):
80kg x 15
100kg x 10
120kg x 8
130kg x 7
70kg x 15

Abs (2 rounds):
Hanging leg raises: bw x 12
Crunches: 15kg (plate) x 20
Side crunches: 15kg (plate) x 10
Serratus cable crunch: 80kg x 15

Incline 15% walk:
30 mins - 3.50km

slicus ricus

Chest + Biceps:

Dumbbell Press:
20kg x 12
30kg x 8
32.5kg x 8
35kg x 6
35kg x 5
35kg x 4
32.5kg x 5
20kg x 10

Incline Press (Narrow grip):
60kg x 7
65kg x 5
65kg x 5

Cable Flys:
60kg x 10
70kg x 8
80kg x 7
50kg x 10

Bench Press:
60kg x 6
60kg x 7
60kg x 7

Chin-ups:
Bw x 8
Bw x 7
Bw x 6

Bicep curl:
17.5kg x 8
20kg x 7
20kg x 6
22.5kg x 5
10kg x 10 (single arm, no twist)
12.5kg x 8 (single arm, no twist)
15kg x 7 (single arm, no twist)

EZ bar bicep curls:
35kg x 8
35kg x 8
40kg x 6

Incline 15% walk:
30 mins - 3.5km

slicus ricus

Legs:

Squats:
60kg x 10
80kg x 8
90kg x 6
100kg x 6
100kg x 6
80kg x 8
60kg x 10

Leg press (total weight):
150kg x 10
170kg x 8
200kg x 6
210kg x 6
100kg x 15

Leg extensions:
Level 10 x 12
Level 11 x 10
Level 12 x 10
Level 13 x 8
Level 14 x 8
Level 15 x 6

Leg Curls:
Level 7 x 10
Level 8 x 10
Level 9 x 8
Level 10 x 6

Calf lifts (seated with plates):
50kg x 12
60kg x 10
70kg x 8

Abs (2 rounds):
Hanging leg raises: bw x 10
Crunches: 15kg (plate) x 20
Side crunches: 15kg (plate) x 10
Serratus cable crunch: 80kg x 15

Incline 15% walk:
25 mins - 2.91km

slicus ricus

Just realising I forgot to post the last 2 days of training sessions!!

Shoulders + Traps (from Tuesday night):

Overhead Press (Oly Bar):
50kg x 8
55kg x 8
60kg x 6
65kg x 4
60kg x 5
55kg x 6
50kg x 6

Shoulder Press/Lateral Raises/Bent over raises (Superset):
SP - 20kg x 6
LR - 7.5kg x 10
BR - 7.5kg x 10
SP - 20kg x 6
LR - 10kg x 8
BR - 10kg x 8
SP - 22.5kg x 6
LR - 10kg x 8
BR - 10kg x 8
SP - 22.5kg x 5
LR - 12.5kg x 6
BR - 12.5kg x 6

Shrugs (Dumbbell):
40kg x 15
42.5kg x 12
45kg x 10
47.5kg x 7

Upward Row:
30kg x 12
35kg x 10
40kg x 8

Shrugs (Olympic Bar):
Front + behind sets of:
60kg x 12
80kg x 10
100kg x 7

Face Pulls
70kg x 12
80kg x 10
90kg x 8

Incline 15% walk:
25mins - 2.91km

slicus ricus

Back + Triceps (from Wednesday night):

Deadlift:
70kg x 12
110kg x 8
130kg x 8
150kg x 6
160kg x 5

Pull up + Dips (super set):
PU Bw x 10
Dips Bw + 15kg x 10
PU Bw x 5kg x 8
Dips Bw + 20kg x 8
PU Bw + 7.5kg x 6
Dips Bw + 25kg x 8
PU Bw + 10kg x 4
Dips Bw + 30kg x 6
PU Bw x 8

Bent over 2 arm long bar row (Bar +):
40kg x 12
50kg x 12
60kg x 8
70kg x 6

Tricep bench:
60kg x 10
65kg x 8
70kg x 7

Lat Pull down grip (medium neutral grip): superset single arm row:
LPD - Level 7 x 10
SAR - 35kg x 10
LPD - Level 8 x 8
SAR - 40kg x 7
LPD - Level 9 x 6

Tricep push down (straight bar grip):
80kg x 15
100kg x 10
120kg x 8
130kg x 8
80kg x 15

Abs (2 rounds):
Hanging leg raises: bw x 12
Crunches: 15kg (plate) x 20
Side crunches: 15kg (plate) x 10
Serratus cable crunch: 80kg x 15

Incline 15% walk:
25 mins - 2.91km

slicus ricus

Chest + Biceps:

Dumbbell Press:
20kg x 12
30kg x 8
32.5kg x 8
35kg x 6
37.5kg x 5
35kg x 5
32.5kg x 6
20kg x 10

Incline Press (Narrow grip):
60kg x 7
65kg x 6
70kg x 5

Cable Flys:
60kg x 12
70kg x 10
80kg x 6
50kg x 10

Bench Press:
60kg x 7
65kg x 7
70kg x 6

Chin-ups:
Bw x 8
Bw x 7
Bw x 7

Bicep curl:
17.5kg x 8
20kg x 6
20kg x 6
22.5kg x 5
10kg x 10 (single arm, no twist)
12.5kg x 8 (single arm, no twist)
15kg x 6 (single arm, no twist)

EZ bar bicep curls:
35kg x 8
35kg x 8
40kg x 6

Incline 15% walk:
25mins - 2.91km

slicus ricus

Legs (Saturday):

Squats:
60kg x 10
80kg x 8
90kg x 6
100kg x 6
110kg x 5
80kg x 8
60kg x 10

Leg press (total weight):
150kg x 10
180kg x 8
200kg x 7
210kg x 5
100kg x 15

Leg extensions:
Level 10 x 12
Level 11 x 10
Level 12 x 10
Level 13 x 8
Level 14 x 8
Level 15 x 6

Leg Curls:
Level 7 x 10
Level 8 x 10
Level 9 x 8
Level 10 x 6

Calf lifts (seated with plates):
50kg x 10
60kg x 8
70kg x 6

Incline 15% walk:
30 mins - 3.5km

slicus ricus

Shoulders + Traps:

Struggled a bit today, particularly with the heavy stuff at the start, max numbers were down. I think 3 days of lifting in a row on a cut, with it being the day after leg day, is just too much. For work travel reasons I can't train tomorrow or Wednesday so I think overall it was worth it.

Overhead Press (Oly Bar):
50kg x 8
55kg x 6
60kg x 6
65kg x 3
60kg x 4
55kg x 6
50kg x 6

Shoulder Press/Lateral Raises/Bent over raises (Superset):
SP - 20kg x 8
LR - 7.5kg x 12
BR - 7.5kg x 12
SP - 20kg x 6
LR - 10kg x 10
BR - 10kg x 10
SP - 22.5kg x 6
LR - 10kg x 8
BR - 10kg x 8
SP - 25kg x 6
LR - 12.5kg x 6
BR - 12.5kg x 6

Shrugs (Dumbbell):
40kg x 15
42.5kg x 12
45kg x 10
47.5kg x 7

Upward Row:
30kg x 12
35kg x 10
40kg x 8

Shrugs (Olympic Bar):
Front + behind sets of:
60kg x 15
80kg x 10
100kg x 7

Face Pulls
70kg x 10
80kg x 10
90kg x 10

Incline 15% walk:
25mins - 2.91km

slicus ricus

Back + Triceps:

Deadlift:
In a gym in the UK that doesn't have chalk which definitely makes it harder to get the last few reps out!
70kg x 10
110kg x 8
130kg x 8
150kg x 5
160kg x 2
110kg x 8

Pull up + Dips (super set):
PU Bw x 10
Dips Bw + 15kg x 12
PU Bw x 5kg x 8
Dips Bw + 20kg x 8
PU Bw + 7.5kg x 6
Dips Bw + 25kg x 8
PU Bw + 7.5kg x 5
Dips Bw + 30kg x 6
PU Bw x 6

Bent over barbell row:
60kg x 8
60kg x 8
70kg x 8

Tricep bench:
60kg x 10
65kg x 8
70kg x 7

Lat Pull down grip (medium neutral grip):
Level 6 x 10
Level 8 x 10
Level 10 x 8
Level 12 x 6

Tricep push down (rope grip):
30kg x 15
40kg x 10
50kg x 8
55kg x 6
30kg x 15

Incline 15% walk:
15 mins - 1.54km

slicus ricus

Chest + Biceps (Friday):

Dumbbell Press:
20kg x 12
30kg x 8
32.5kg x 8
35kg x 6
37.5kg x 4
35kg x 5
35kg x 4
20kg x 10

Incline Press (Narrow grip):
60kg x 5
60kg x 8
65kg x 6
70kg x 5

Dumbbell Flys:
12.5kg x 15
15kg x 12
17.5kg x 10
20kg x 7

Bench Press:
60kg x 8
65kg x 6
70kg x 6

Chin-ups:
Bw x 8
Bw x 8

Bicep curl:
17.5kg x 8
20kg x 6
20kg x 6
22.5kg x 5
10kg x 10 (single arm, no twist)
12.5kg x 8 (single arm, no twist)
15kg x 6 (single arm, no twist)

EZ bar bicep curls:
35kg x 10
35kg x 8
40kg x 6

Incline 15% walk:
10mins - 1.07km