Ups and downs and lots in between!

slicus ricus

Legs:

Squats:
60kg x 10
80kg x 8
90kg x 6
100kg x 6
110kg x 4
100kg x 6
80kg x 8
60kg x 10

Leg press (total weight):
150kg x 10
180kg x 8
200kg x 7
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 8

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

Incline 15% walk:
15 mins - 1.75km

slicus ricus

Shoulders + Traps:

In a gym in the US this week, hence the crazy kg amounts. Might be as well just putting everything up in pounds!

Overhead Press (Oly Bar):
51.36kg x 10
53.22kg x 6
53.22kg x 6
57.75kg x 5
57.75kg x 5
53.22kg x 6
53.22kg x 6
53.22kg x 6

Shoulder Press/Lateral Raises/Bent over raises (Superset):
SP - 20.36kg x 8
LR - 9.05kg x 10
BR - 9.05kg x 10
SP - 21.49kg x 6
LR - 11.31kg x 10
BR - 11.31kg x 10
SP - 23.75kg x 6
LR - 13.57kg x 8
BR - 13.57kg x 8
SP - 24.88kg x 6
LR - 13.75kg x 6
BR - 13.75kg x 6

Shrugs (Dumbbell):
38.46kg x 15
40.72kg x 12
42.98kg x 10
45.25kg x 7

Shrugs (Olympic Bar):
Front + behind sets of:
60.72kg x 15
83.34kg x 10
101.44kg x 7

Face Pulls
70lb x 12
80lb x 10
90lb x 10

slicus ricus

Back + Triceps:

Deadlift:
No chalk in this gym either and it's proper hot here- bar keeps slipping out of my hands on the heavier weights!!
69.77kg x 10
110.49kg x 8
142.17kg x 6
151.22kg x 3
142.17kg x 4
101.44kg x 10

Pull up + Dips (super set):
PU Bw x 10
Dips Bw + 15.83kg x 10
PU Bw x 4.52kg x 8
Dips Bw + 20.36kg x 8
PU Bw + 6.78kg x 6
Dips Bw + 27.14kg x 8
PU Bw + 11.31kg x 5
Dips Bw + 31.67kg x 6
PU Bw x 6

Bent over barbell row:
60.72kg x 8
65.24kg x 8
69.77kg x 8

Tricep bench:
60.72kg x 10
65.24kg x 8
69.77kg x 6

Lat Pull down grip (medium neutral grip):
100lb x 10
130lb x 8
145lb x 8
160lbx 5

Tricep push down (straight grip):
80lb x 15
90lb x 12
100lb x 10
110lb x 8
120lb x 8
135lb x 6

Incline 15% walk:
10 mins - 0.70km

slicus ricus

Chest + Biceps:

Dumbbell Press:
20.36kg x 10
29.41kg x 8
33.92kg x 7
36.19kg x 6
36.19kg x 5
36.19kg x 4
20.36kg x 10

Incline Press (Narrow grip):
60.72kg x 7
65.24kg x 6
69.77kg x 6

Dumbbell Flys:
13.57kg x 12
15.83kg x 12
18.09kg x 10
20.36kg x 7

Bench Press:
60.72kg x 8
65.24kg x 8
65.24kg x 8

Chin-ups:
Bw x 8
Bw x 8

Bicep curl:
18.09kg x 8
20.36kg x 6
20.36kg x 6
23.75kg x 5
10.18kg x 12 (single arm, no twist)
12.45kg x 10 (single arm, no twist)
15.83kg x 6 (single arm, no twist)

EZ bar bicep curls:
36.19kg x 10
36.19kg x 8
40.72kg x 6

slicus ricus

Legs:

Back to the good aul metric system, back home for a few days anyhow!!

Squats:
60kg x 10
80kg x 8
90kg x 6
100kg x 6
110kg x 3
100kg x 5
80kg x 8
60kg x 10

Leg press (total weight):
150kg x 10
180kg x 8
200kg x 6
210kg x 6
100kg x 15

Leg extensions:
Level 10 x 12
Level 11 x 10
Level 12 x 8
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 5

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

slicus ricus

Shoulders + Traps (from Tuesday night):

Overhead Press (Oly Bar):
50kg x 10
55kg x 8
60kg x 6
65kg x 3
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 10
BR - 10kg x 10
SP - 22.5kg x 6
LR - 10kg x 8
BR - 10kg x 8
SP - 22.5kg 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:
35kg x 10
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

slicus ricus

Chest + Biceps:

First session back post holiday and it was rough. Hadn't been feeling great all day, had sinus discomfort and a headache. Was tempted to give tonight a miss but overall I think I'm glad I didn't. First session (well, mini session really) in, onwards and upwards.

Bench Press:
60kg x 10
70kg x 8
80kg x 6
90kg x 4
90kg x 3
80kg x 6
60kg x 10

Dumbbell Press:
32.5kg x 4
30kg x 5
30kg x 5

Incline Press (Narrow grip):
50kg x 7
60kg x 6
60kg x 6

Dumbbell Flys:
12.5kg x 12
15kg x 10
17.5kg x 8
20kg x 7

Bicep curl:
17.5kg x 8
20kg x 6
20kg x 6

slicus ricus

Legs (Sat 8th):

Squats:
60kg x 10
80kg x 8
90kg x 6
100kg x 6
110kg x 4
100kg x 6
80kg x 8
60kg x 10

Leg press (total weight):
150kg x 10
190kg x 8
210kg x 6
220kg x 5
100kg x 15

Leg extensions:
Level 10 x 12
Level 11 x 10
Level 12 x 10
Level 13 x 10
Level 14 x 8
Level 15 x 8
Level 16 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

slicus ricus

Shoulders + Traps (from Monday night):

Overhead Press (Oly Bar):
50kg x 8
55kg x 6
60kg x 6
65kg x 3
60kg x 4
55kg x 5
50kg x 5

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 10
BR - 10kg x 10
SP - 20kg x 5
LR - 10kg x 8
BR - 10kg x 8
SP - 20kg 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:
35kg x 10
35kg x 10
40kg x 6

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:
20 mins - 2.33km

slicus ricus

Back + Triceps (from Tuesday night):

Deadlift:
70kg x 10
110kg x 8
140kg x 6
150kg x 5
160kg x 4
110kg x 8

Pull up + Dips (super set):
PU Bw x 8
Dips Bw + 15kg x 10
PU Bw x 5kg x 7
Dips Bw + 20kg x 8
PU Bw + 7.5kg x 5
Dips Bw + 25kg x 8
PU Bw + 7.5kg x 4
Dips Bw + 30kg x 6
PU Bw x 8

Seated machine row:
Level 8 x 8
Level 8 x 8
Level 9 x 6

Close grip bench (triceps):
60kg x 8
65kg x 7
70kg x 6

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

Tricep push down (straight grip):
80lb x 15
90lb x 12
100lb x 10
110lb x 8
120lb x 6

Hanging leg raises:
bw x 10
Bw x 7

Incline 15% walk:
15 mins - 1.75km

slicus ricus

Chest + Biceps (Wednesday night):

Bench Press:
60kg x 10
70kg x 8
80kg x 6
90kg x 3
90kg x 3
95kg x 1
80kg x 5
60kg x 10

Dumbbell Press:
32.5kg x 5
32.5kg x 3
30kg x 6
22.5kg x 8

Incline Press (Narrow grip):
60kg x 4
60kg x 5
60kg x 4
50kg x 8

Cable Flys:
60lb x 12
70lb x 10
80lb x 8
50lb x 12

Chin-ups:
Bw x 8
Bw x 7

Bicep curl:
17.5kg x 8
20kg x 6
20kg x 5
22.5kg x 5
10kg x 12 (single arm, no twist)
12.5kg x 10 (single arm, no twist)
15kg x 6 (single arm, no twist)

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

Abs (1 round):
Hanging leg raises: bw x 10
Crunches: bw x 20
Side crunches: bw x 10
Serratus cable crunch: 80kg x 15

Incline 15% walk:
20mins - 2.33km

slicus ricus

Legs:

Squats:
60kg x 10
80kg x 8
90kg x 6
100kg x 6
110kg x 4
100kg x 6
80kg x 8
60kg x 10

Leg press (total weight):
150kg x 10
190kg x 8
210kg x 6
220kg x 5
100kg x 15

Leg extensions:
Level 11 x 12
Level 12 x 10
Level 13 x 10
Level 14 x 8
Level 15 x 8
Level 16 x 6
Level 17 x 5

Leg Curls:
Level 7 x 10
Level 8 x 10
Level 9 x 8
Level 10 x 6
Level 11 x 4

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

slicus ricus

Shoulders + Traps:

Overhead Press (Oly Bar):
50kg x 8
55kg x 6
60kg x 5
60kg x 5
60kg x 5
50kg x 7
50kg x 6

Shoulder Press/Lateral Raises/Bent over raises (Superset):
SP - 20kg x 7
LR - 7.5kg x 12
BR - 7.5kg x 12
SP - 20kg x 6
LR - 10kg x 10
BR - 10kg x 10
SP - 20kg x 6
LR - 10kg x 8
BR - 10kg x 8
SP - 20kg 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:
35kg x 10
35kg x 10
40kg x 7

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

Abs (2 rounds):
Hanging leg raises: bw x 10
Crunches: bw x 30
Side crunches: bw x 10
Serratus cable crunch: 80kg x 15

Incline 15% walk:
20 mins - 2.33km

slicus ricus

Back + Triceps:

Deadlift:
70kg x 12
110kg x 8
125kg x 8
140kg x 6
150kg x 5
160kg x 2
110kg x 8

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

T-bar rows:
40kg x 12
50kg x 10
50kg x 10
60kg x 8
70kg x 6

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

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

Seated machine row:
Level 7 x 8
Level 8 x 8
Level 9 x 6

Tricep push down (rope grip):
80lb x 15
90lb x 12
100lb x 6
110lb x 5
70lb x 6 (gone, triceps are dead!!)

Hanging leg raises:
Bw x 10
Bw x 10

Leg raises - arms supported:
Bw x 15
Bw x 10

Incline 15% walk:
20 mins - 2.35km

slicus ricus

Chest + Biceps:

Took very short rest periods in between bench sets here and really felt the difference from the end of the 3rd set until I lowered the weight to 60kg. I kinda feel like bench is my Kryptonite at this stage. Never quite happy with what I'm able to do on it!
Bench Press:
60kg x 10
80kg x 6
85kg x 5
90kg x 1
80kg x 5
80kg x 2
60kg x 8
60kg x 8
60kg x 6

Dumbbell Press:
32.5kg x 6
32.5kg x 4
30kg x 6
30kg x 5
20kg x 9

Incline Press (Narrow grip):
50kg x 8
50kg x 6
55kg x 7
60kg x 6
40kg x 7

Cable Flys:
60lb x 12
70lb x 8
80lb x 6
50lb x 12

Chin-ups:
Bw x 10
Bw x 7
Bw x 6

Bicep curl:
17.5kg x 10
20kg x 6
20kg x 5
22.5kg x 5
10kg x 12 (single arm, no twist)
12.5kg x 10 (single arm, no twist)
15kg x 6 (single arm, no twist)

EZ bar bicep curls:
35kg x 10
35kg x 8
40kg x 7

Abs:
Leg raises - arms supported: Bw x 15 (3 sets)
Crunches: bw x 40
Side crunches: bw x 10
Serratus cable crunch: 80kg x 15

Incline 15% walk:
25mins - 2.93km
About 5 mins into my cardio, none other than Conor McGregor walks in with his cardio coach and goes to a neighbouring treadmill. Fairly surreal moment!

slicus ricus

Legs:

Squats:
60kg x 10
80kg x 8
90kg x 6
100kg x 6
110kg x 4
100kg x 6
80kg x 8
60kg x 10

Leg press (total weight):
150kg x 10
190kg x 8
210kg x 6
220kg x 5
100kg x 15

Leg extensions:
Level 11 x 12
Level 12 x 10
Level 13 x 10
Level 14 x 8
Level 15 x 8
Level 16 x 6
Level 17 x 5

Leg Curls:
Level 7 x 10
Level 8 x 10
Level 9 x 8
Level 10 x 6
Level 11 x 5

Calf lifts (seated with plates):
50kg x 12
60kg x 10
70kg x 7

Incline 15% walk:
10 mins - 1.16km

slicus ricus

Shoulders + Traps:

In a hotel gym in The Philippines this week. Have seen worse hotel gyms - it has one Olympic Bar and a Smith machine that I reckon I could use the bar on for bench and squat later on in the week. Easy enough shoulder session today, not feeling full of energy, just arrived in after about 24 hours of traveling!!

Overhead Press (Oly Bar):
50kg x 7
50kg x 7
55kg x 6
55kg x 5
60kg x 5
50kg x 6

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

Shrugs (Dumbbell):
25kg x 30
25kg x 30

slicus ricus

Chest + Biceps:

Due to a mixture of evening commitments after work and the worst jet lag I've ever had in my life, my training took a serious dent last week. All I got in since the last post was a few cardio sessions. Anyway, back in Dublin at the weekend and back in the gym today.

Bench Press:
60kg x 10
70kg x 10
80kg x 6
85kg x 4
80kg x 4
80kg x 4
60kg x 8
60kg x 8

Dumbbell Press:
32.5kg x 6
32.5kg x 5
32.5kg x 5
20kg x 10

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

Cable Flys:
60lb x 12
70lb x 7
80lb x 5
40lb x 13

Chin-ups:
Bw x 8
Bw x 6

Bicep curl:
17.5kg x 8
20kg x 6
20kg x 5
22.5kg x 3
10kg x 12 (single arm, no twist)
12.5kg x 8 (single arm, no twist)
15kg x 7 (single arm, no twist)

slicus ricus

Legs:

Squats:
60kg x 10
80kg x 8
90kg x 8
100kg x 6
110kg x 4
100kg x 6
80kg x 8
60kg x 10

Leg press (total weight):
150kg x 10
190kg x 8
210kg x 6
220kg x 5
100kg x 15

Leg extensions:
Level 11 x 12
Level 12 x 10
Level 13 x 10
Level 14 x 10
Level 15 x 8
Level 16 x 8
Level 17 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

Incline 15% walk (and intermittent running):
20 mins - 2.34km

slicus ricus

Shoulders + Traps:

Overhead Press (Oly Bar):
50kg x 8
55kg x 7
60kg x 6
60kg x 4
50kg x 7
50kg x 6

Shoulder Press/Lateral Raises/Bent over raises (Superset):
SP - 20kg x 7
LR - 7.5kg x 12
BR - 7.5kg x 12
SP - 20kg x 6
LR - 10kg x 10
BR - 10kg x 10
SP - 20kg x 6
LR - 10kg x 8
BR - 10kg x 8
SP - 20kg 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:
35kg x 10
35kg x 10
40kg x 7

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

Abs (2 rounds):
Hanging leg raises: bw x 10
Crunches: bw x 30
Side crunches: bw x 10
Serratus cable crunch: 80kg x 15

Incline 15% walk:
20 mins - 2.33km

slicus ricus

Back + Triceps (from Friday 5 May):

Deadlift:
70kg x 10
110kg x 8
130kg x 6
140kg x 5
150kg x 5

Pull up + Dips (super set):
PU Bw x 8
Dips Bw + 15kg x 12
PU Bw x 5kg x 6
Dips Bw + 20kg x 10
PU Bw + 7.5kg x 5
Dips Bw + 25kg x 8
PU Bw + 7.5kg x 4
Dips Bw + 30kg x 6
PU Bw x 5

Seated machine row:
Level 7 x 10
Level 8 x 8
Level 9 x 6

Close grip bench (triceps):
60kg x 8
65kg x 6
70kg x 6

One arm rows:
30kg x 10
32.5kg x 8
35kg x 6

Tricep push down (straight grip):
80lb x 15
100lb x 10
110lb x 8
120lb x 8
130lb x 6

Hanging leg raises:
bw x 10
Bw x 7

Incline 15% walk:
10 mins - 1.16km

slicus ricus

Chest + Biceps:

Bench Press:
60kg x 10
80kg x 6
80kg x 6
85kg x 5
80kg x 6
70kg x 6
60kg x 8

Dumbbell Press:
32.5kg x 4
32.5kg x 3
27.5kg x 6
27.5kg x 6
20kg x 10

Incline Press (Narrow grip):
50kg x 6
50kg x 8
55kg x 6

Cable Flys:
60lb x 12
60lb x 10
70lb x 6
50lb x 8

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

Bicep curl:
17.5kg x 8
20kg x 6
20kg x 6
22.5kg x 3
10kg x 12 (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
40kg x 7

Abs:
Leg raises - arms supported: Bw x 15 (3 sets)
Crunches: bw x 50
Side crunches: bw x 10
Serratus cable crunch: 80kg x 15

Incline 15% walk:
10mins - 1.17km

slicus ricus

Legs:

Squats:
60kg x 10
80kg x 8
90kg x 8
100kg x 6
110kg x 5
115kg x 4
100kg x 6
80kg x 8
60kg x 10
PR on the 115kg, pretty happy with how that went and how my squat in general is going. PRs when in calorie deficit are always a good sign!!

Leg press (total weight):
150kg x 10
190kg x 8
210kg x 6
220kg x 4
100kg x 15

Leg extensions:
Level 11 x 12
Level 12 x 10
Level 13 x 10
Level 14 x 10
Level 15 x 8
Level 16 x 7
Level 17 x 7

Leg Curls:
Level 7 x 12
Level 8 x 10
Level 9 x 8
Level 10 x 7
Level 11 x 5

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

Planks:
Bw + 10kg x 60sec (2 sets)

Incline 15% walk (and intermittent running):
20 mins - 2.33km

slicus ricus

Shoulders + Traps:

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

Shoulder Press/Lateral Raises/Bent over raises (Superset):
SP - 20kg x 6
LR - 7.5kg x 12
BR - 7.5kg x 12
SP - 20kg x 6
LR - 10kg x 10
BR - 10kg x 10
SP - 20kg x 6
LR - 10kg x 8
BR - 10kg x 8
SP - 22.5kg 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:
35kg x 10
35kg x 10
40kg x 7

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

Abs (2 rounds):
Hanging leg raises: bw x 10
Crunches: bw x 50
Side crunches: bw x 10
Serratus cable crunch: 80kg x 15

Incline 15% walk:
20 mins - 2.33km

slicus ricus

Back + Triceps:

Deadlift:
70kg x 10
110kg x 8
120kg x 8
130kg x 6
140kg x 6
150kg x 3
160kg x 3

Pull up + Dips (super set):
PU Bw x 8
Dips Bw + 15kg x 12
PU Bw x 5kg x 7
Dips Bw + 20kg x 10
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 8

Close grip bench (triceps):
60kg x 10
65kg x 8
70kg x 6

Seated machine row:
Level 7 x 12
Level 8 x 10
Level 9 x 7

One arm rows + lat pull down superset:
LPD: Level 7 x 10
OAR: 25kg x 10
LPD: Level 8 x 7
OAR: 27.5kg x 7

Tricep push down (straight grip):
80lb x 15
100lb x 10
110lb x 8
110lb x 8
120lb x 7
130lb x 6

Plank (bw + 15kg):
1 min
1 min

Incline 15% walk:
20 mins - 2.33km

slicus ricus

Chest + Biceps:

Bench Press:
60kg x 10
80kg x 7
80kg x 6
85kg x 6
90kg x 4
80kg x 4
70kg x 7
70kg x 6
60kg x 8

Dumbbell Press:
32.5kg x 6
32.5kg x 5
32.5kg x 4
22.5kg x 10

Incline Press (Narrow grip):
50kg x 7
55kg x 6
55kg x 6

Bench Flys:
15kg x 10
15kg x 10
17.5kg x 8
20kg x 6

Bicep curl:
17.5kg x 8
20kg x 6
20kg x 6
22.5kg x 3
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 10
35kg x 8
40kg x 6

Incline 15% walk:
20mins - 2.33km

slicus ricus

Legs:

Squats:
60kg x 10
80kg x 8
90kg x 8
100kg x 6
110kg x 4
120kg x 1
120kg x 2
100kg x 4
60kg x 10
120kg is a PR, felt heavy! I know it's not really!

Leg press (total weight):
150kg x 8
190kg x 6
190kg x 6
200kg x 6
100kg x 10

Leg extensions:
Level 11 x 12
Level 12 x 10
Level 13 x 10
Level 14 x 10
Level 15 x 8
Level 16 x 8

Leg Curls:
Level 7 x 12
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

Planks:
Bw + 25kg x 45sec (2 sets)

Incline 15% walk (and intermittent running):
20 mins - 2.33km

slicus ricus

Shoulders + Traps:

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

Shoulder Press/Lateral Raises/Bent over raises (Superset):
SP - 20kg x 6
LR - 7.5kg x 12
BR - 7.5kg x 12
SP - 20kg x 6
LR - 10kg x 10
BR - 10kg x 10
SP - 20kg x 6
LR - 10kg x 10
BR - 10kg x 10
SP - 20kg x 6
LR - 12.5kg x 7
BR - 12.5kg x 7

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

Upward Row:
35kg x 10
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

Abs (2 rounds):
Hanging leg raises: bw x 10
Crunches: bw x 50
Side crunches: bw x 10
Serratus cable crunch: 80kg x 15

Incline 15% walk:
20 mins - 2.33km

slicus ricus

Back + Triceps:

Deadlift:
70kg x 10
110kg x 8
120kg x 8
130kg x 6
140kg x 6
150kg x 4
160kg x 1

Pull up + Dips (super set):
PU Bw x 8
Dips Bw + 15kg x 12
PU Bw x 5kg x 7
Dips Bw + 20kg x 10
PU Bw + 7.5kg x 6
Dips Bw + 25kg x 8
PU Bw + 10kg x 4
Dips Bw + 30kg x 7
PU Bw x 8

Close grip bench (triceps):
60kg x 10
65kg x 8
70kg x 7

Seated machine row:
Level 7 x 12
Level 8 x 10
Level 9 x 8

One arm rows + lat pull down superset:
LPD: Level 7 x 10
OAR: 25kg x 10
LPD: Level 8 x 7
OAR: 27.5kg x 7

Tricep push down (straight grip):
80lb x 15
100lb x 10
110lb x 10
120lb x 8
130lb x 8
140lb x 6

Plank (bw + 25kg):
45 secs x 2

Incline 15% walk:
20 mins - 2.33km

slicus ricus

Chest + Biceps:

Jet lagged and feeling pretty weak and un-energetic. Nice way to shake off the cobwebs but nothing too good from a training perspective!

Bench Press:
60kg x 10
80kg x 6
85kg x 5
80kg x 4
70kg x 6
70kg x 4
60kg x 8

Dumbbell Press:
30kg x 6
30kg x 6
30kg x 6
20kg x 10

Incline Press (Narrow grip):
50kg x 8
50kg x 8
50kg x 6

Cable Flys:
50lb x 10
50lb x 10
60lb x 10
70lb x 7

Bicep curl:
17.5kg x 8
20kg x 6
20kg x 6
22.5kg x 3
10kg x 12 (single arm, no twist)
12.5kg x 10 (single arm, no twist)
15kg x 7 (single arm, no twist)