Ups and downs and lots in between!

slicus ricus

Legs (from Sunday, forgot to post):

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

Leg press (total weight):
150kg x 10
190kg x 8
200kg x 6
210kg x 4
100kg x 15

Leg extensions:
Level 12 x 12
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 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

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
60kg x 4
50kg x 7
The first 60kg went up so well, I knew I had a few reps at 65kg in me. Felt good!!

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 15
Crunches: bw x 50
Side crunches: bw x 10
Serratus cable crunch: 80kg x 15

Incline 15% walk:
20 mins - 2.43km

slicus ricus

Back + Triceps:

Deadlift:
100kg x 8
120kg x 7
140kg x 6
150kg x 5
160kg x 1
100kg x 8

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 6
Dips Bw + 25kg x 8
PU Bw + 7.5kg x 4
Dips Bw + 30kg x 7
PU Bw x 8

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

Seated machine row:
Level 7 x 12
Level 8 x 8
Level 9 x 6

Lat pull down:
Level 7 x 10
Level 8 x 8

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

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

Incline 15% walk:
20 mins - 2.33km

slicus ricus

Chest + Biceps:

Dumbbell Press:
20kg x 10
32.5kg x 8
35kg x 5
35kg x 5
30kg x 7

Incline Press (Narrow grip):
55kg x 8
60kg x 6
60kg x 6
65kg x 6

Incline flys:
12.5kg x 12
15kg x 10
17.5kg x 8
20kg x 6

Bench Press:
70kg x 5
60kg x 7
60kg x 5
60kg x 6

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

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

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

Hammer curls:
3 sets of 10kg x 8

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:
20mins - 2.33km

slicus ricus

Legs:

Squats:
60kg x 8
80kg x 8
90kg x 7
100kg x 6
110kg x 5
120kg x 2
80kg x 6
60kg x 8

Leg press (total weight):
150kg x 10
190kg x 6
200kg x 4
150kg x 10
100kg x 12

Leg extensions:
Level 12 x 12
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 12
Level 8 x 10
Level 9 x 8
Level 10 x 6
Level 11 x 4

Calf lifts (seated with plates):
50kg x 12
60kg x 10
70kg x 6

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 6
60kg x 4
50kg x 7
50kg x 7

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 - 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:
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:
Hanging leg raises: bw x 10 (3 sets)
Crunches: bw x 50
Side crunches: bw x 10 (2 sets)
Serratus cable crunch: 80kg x 15 (2 sets)

Incline 15% walk:
20 mins - 2.33km

slicus ricus

Back + Triceps:

Deadlift:
60kg x 10
100kg x 10
120kg x 8
140kg x 6
160kg x 1
100kg x 6
100kg x 8
100kg x 8

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 6
Dips Bw + 25kg x 8
PU Bw + 7.5kg x 4
Dips Bw + 30kg x 7
PU Bw x 6

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

Seated machine row:
Level 8 x 8
Level 9 x 8
Level 10 x 5

Lat pull down:
Level 8 x 8
Level 9 x 5

One arm row:
35kg x 8
35kg x 8
35kg x 8

Tricep push down (rope grip):
80lb x 15
100lb x 10
110lb x 5
110lb x 5
80lb x 7

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

slicus ricus

Chest + Biceps:

Bench press:
60kg x 10
80kg x 6
85kg x 6
90kg x 4
80kg x 5
65kg x 8

Incline Press (Narrow grip):
60kg x 7
60kg x 6
65kg x 5
70kg x 4
- The 70kg was uncharted territory, so a PR. Nearly got the 5th rep on it but needed the spotter to assist at the second half of the press.

Dumbbell Press:
30kg x 6
30kg x 5
30kg x 4
22.5kg x 8

Incline flys:
12.5kg x 12
15kg x 10
17.5kg x 8
20kg x 6

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

Bicep curl:
17.5kg x 8
20kg x 6
20kg x 6
22.5kg x 4
10kg x 12 (single arm, no twist)
12.5kg x 10 (single arm, no twist)
15kg x 8 (single arm, no twist)

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

Hammer curls:
3 sets of 10kg x 10

Wrist curls (superset with hammer curls):
3 sets of 10kg x 10

Abs:
Leg raises - arms supported:
Bw x 15 (2sets)
Bw x 10
Crunches: bw x 50
Side crunches: bw x 10
Serratus cable crunch: 80kg x 15 (2sets)

Incline 15% walk:
30mins - 3.03km

slicus ricus

Legs:

Squats:
Didn't want to go all out today, kept it relatively light and focused on form/technique. Reckon there's a few kinks to iron out that are going to halt my progress. Best try to sort them now.
60kg x 10
60kg x 10
80kg x 8
80kg x 8
90kg x 6
100kg x 5
80kg x 8
60kg x 10

Leg press (total weight):
150kg x 10
170kg x 8
190kg x 5
170kg x 7
100kg x 12

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

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

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

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

Incline 15% walk (and intermittent running):
30 mins - 3.5km

slicus ricus

Shoulders + Traps:

Overhead Press (Oly Bar):
50kg x 8
55kg x 6
55kg x 6
60kg x 6
60kg x 5
50kg x 7
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 - 22.5kg x 6
LR - 10kg x 10
BR - 10kg x 10
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:
Hanging leg raises: bw x 10 (3 sets)
Crunches: bw x 50
Side crunches: bw x 10
Serratus cable crunch: 80kg x 15 (2 sets)

Incline 15% walk:
20 mins - 2.33km

slicus ricus

Back + Triceps:

Deadlift:
100kg x 10
120kg x 8
140kg x 6
160kg x 3
140kg x 6
100kg x 8
100kg x 8

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 6
Dips Bw + 25kg x 8
PU Bw + 10kg x 5
Dips Bw + 30kg x 6
PU Bw x 8

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

Standing barbell row:
60kg x 8
65kg x 8
70kg x 8
75kg x 6

One arm row:
35kg x 8
37.5kg x 8
40kg x 6

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

Incline 15% walk:
22 mins - 2.56kmg

slicus ricus

Chest + Biceps:

Lesson learned tonight is that benching the day after doing back and triceps is just a bad bad idea. Normally I would have a rest day after back and triceps day but the schedule didn't allow for that this week. Ability in terms of volume on each set was more the issue than how heavy the weight was. Ah well, a not so great workout is way better than no workout!!

Bench press:
60kg x 10
80kg x 6
85kg x 6
90kg x 3
80kg x 4
70kg x 6
60kg x 6
60kg x 6

Incline Press (Narrow grip):
50kg x 6
60kg x 5
60kg x 5
65kg x 5
50kg x 6

Dumbbell Press:
30kg x 5
30kg x 5
30kg x 5
30kg x 5
22.5kg x 8

Incline flys:
12.5kg x 12
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 5
10kg x 12 (single arm, no twist)
12.5kg x 10 (single arm, no twist)
15kg x 8 (single arm, no twist)
17.5kg x 6 (single arm, no twist)

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

Hammer curls:
2 sets of 10kg x 12
1 set of 12.5kg x 10

Wrist curls (superset with hammer curls):
2 sets of 10kg x 12
1 set of 12.5kg x 12

Abs:
Leg raises - arms supported:
Bw x 15 (2sets)
Lying leg raises: x 20

Incline 15% walk:
20mins - 2.33km

slicus ricus

Legs:

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

Leg press (total weight):
150kg x 10
170kg x 8
190kg x 6
200kg x 5
100kg x 12

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

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

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

Incline 15% walk:
20mins - 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 - 22.5kg 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 6

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:
Hanging leg raises: bw x 15
Crunches: bw x 25
Lying leg raises x 10
Windscreen wipers x 5

Incline 15% walk:
10 mins - 1.16km

slicus ricus

Back and triceps:
In a bit of a joke of a gym in Paris, it was the only half decent gym I could find near where I was staying. There are no Olympic bars, just lots machines, so have to improvise with pretty high volume. Deadlifting is out of the question anyhow!!

Pull up + Dips (super set):
PU Bw x 8
Dips Bw x 12
PU Bw x 8
Dips Bw x 12
PU Bw x 8
Dips Bw x 12
PU Bw x 8
Dips Bw x 12

Lat pull down machine (weight is each side):
40kg x 10
50kg x 6
50kg x 6
50kg x 6
40kg x 8

Low Row machine:
20kg x 20
40kg x 8
40kg x 8
50kg x 5

Single arm rows:
30kg x 10
30kg x 10
30kg x 10

Triceps pushdown (rope grip):
35kg x 8
35kg x 8
35kg x 8
20kg x 15

The heat in this gym was unreal, 30 degree heat outside!! It's like lifting in a sauna!! Cardio will be done outside with a good 40 minute walk.

slicus ricus

Chest:
Got down to the gym very late last night so only had time to get chest done, couldn't fit in biceps unfortunately. Will tag it on to tonight's legs session.

Bench press:
60kg x 10
80kg x 6
80kg x 6
80kg x 4
70kg x 8
70kg x 6
60kg x 8
60kg x 8

Incline Press (Narrow grip):
50kg x 8
60kg x 6
60kg x 5
65kg x 5

Dumbbell Press:
30kg x 6
30kg x 4
20kg x 10

Incline flys:
12.5kg x 12
15kg x 10
17.5kg x 8
20kg x 6

slicus ricus

Legs:
Arrived in to Canada a few hours before this session, so was feeling quite the jet lagged. While I have felt better, I did want to get the session in nonetheless, mainly to keep the consistency going and set me up for the next 2 weeks of training here. Got it done anyhow which is the main thing!!

Squats:
135lb x 8
135lb x 8
185lb x 6
185lb x 6
205lb x 4

Leg press (total weight):
340lb x 10
410lb x 8
450lb x 6
470lb x 5

Leg extensions:
70lb x 12
90lb x 10
95lb x 8
100lb x 6

Bicep curl:
40lb x 8
45lb x 6
45lb x 6
50lb x 5
22.5lb x 12 (single arm, no twist)
25lb x 10 (single arm, no twist)
35lb x 8 (single arm, no twist)
40lb x 6 (single arm, no twist)

EZ bar bicep curls:
80lb x 10
80lb x 8
90lb x 6

Hammer curls:
22.5lb x 12

Wrist curls:
22.5lb x 12

slicus ricus

Shoulders + Traps:

Overhead Press (Oly Bar):
115lb x 8
125lb x 6
125lb x 6
135lb x 5
135lb x 4
115lb x 6
115lb x 6

Shoulder Press/Lateral Raises/Bent over raises (Superset):
SP - 45lb x 6
LR - 17.5lb x 12
BR - 17.5lb x 12
SP - 45lb x 6
LR - 22.5lb x 10
BR - 22.5lb x 10
SP - 45lb x 6
LR - 22.5lb x 10
BR - 22.5lb x 10
SP - 50lb x 6
LR - 25lb x 8
BR - 25lb x 8

Shrugs (Dumbbell):
90lb x 15
95lb x 12
100lb x 10
105lb x 7

Upward Row:
80lb x 10
80lb x 10
90lb x 7

Shrugs (Olympic Bar):
Front + behind sets of:
135lb x 15
185lb x 10
225lb x 7

Face Pulls
70lb x 12
85lb x 10
100lb x 7

Abs:
Hanging leg raises: bw x 10 (3 sets)
Crunches: bw x 50
Side crunches: bw x 10
Serratus cable crunch: 85lb x 15

Incline 15% walk:
20 mins - 2.33km

slicus ricus

Back + Triceps:

From yesterday (Canada Sunday!)

Deadlift:
225lb x 10
275lb x 8
315lb x 5
355lb x 1
315lb x 5
225lb x 8
225lb x 8

Pull up + Dips (super set):
PU Bw x 8
Dips Bw + 35lb x 12
PU Bw + 10lb x 6
Dips Bw + 45lb x 10
PU Bw + 15lb x 6
Dips Bw + 55lb x 8
PU Bw + 20lb x 5
Dips Bw + 65lb x 6
PU Bw x 7

Close grip bench (triceps):
135lb x 8
135lb x 7
145lb x 6

Standing bent over row (T bar):
90lb x 12
115lb x 8
130lb x 8
155lb x 6

One arm row:
75lb x 8
80lb x 8
90lb x 6

Tricep push down (straight grip):
85lb x 15
100lb x 12
115lb x 10
130lb x 8
145lb x 6
85lb x 10

Plank (bw + 45lb):
45 secs x 2

Incline 15% walk:
22 mins - 2.56kmg

slicus ricus

Legs:

Squats:
135lb x 10
175lb x 8
205lb x 6
225lb x 6
245lb x 4
175lb x 8
135lb x 8
135lb x 8

Leg press (total weight):
340lb x 10
410lb x 8
450lb x 6
470lb x 5
230lb x 15

Leg extensions:
170lb x 12
200lb x 10
230lb x 8
260lb x 6
290lb x 6

Leg Curls:
160lb x 10
190lb x 10
220lb x 8
250lb x 6

Calf lifts (seated with plates):
110lb x 10
120lb x 10
150kg x 7

Incline 15% walk:
20mins - 2.33km

slicus ricus

Chest + Biceps:

Bench press:
135lb x 10
175lb x 6
185lb x 6
195lb x 4
155lb x 8
155lb x 7
135lb x 7

Incline Press (Narrow grip):
125lb x 6
135lb x 6
135lb x 6
145lb x 4

Dumbbell Press:
65lb x 7
65lb x 6
70lb x 3
45lb x 8

Incline flys:
30lb x 12
35lb x 10
40lb x 8
45lb x 6

Bicep curl:
40lb x 8
45lb x 6
45lb x 6
50lb x 4
25lb x 12 (single arm, no twist)
30lb x 10 (single arm, no twist)
35lb x 7 (single arm, no twist)
40lb x 6 (single arm, no twist)

EZ bar bicep curls:
80lb x 7
80lb x 7

Hammer curls:
3 sets of 25lb x 8

Wrist curls (superset with hammer curls):
3 sets of 25lb x 10

Incline 15% walk:
20mins - 2.33km

slicus ricus

Shoulders + Traps:

Overhead Press (Oly Bar):
50kg x 8
50kg x 8
55kg x 6
60kg x 5
60kg x 4
50kg x 6
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 - 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 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 10

Incline 15% walk:
20mins - 2.33km

slicus ricus

Back + Triceps (from last night):

Deadlift:
100kg x 10
120kg x 8
140kg x 6
160kg x 2
140kg x 6
100kg x 8
100kg x 8

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 + 5kg x 6
Dips Bw + 25kg x 8
PU Bw + 5kg x 6
Dips Bw + 30kg x 6
PU Bw x 8

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

Standing barbell row:
60kg x 8
60kg x 8
60kg x 8

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

Incline 15% walk:
20 mins - 2.33km

slicus ricus

Cardio + Abs:

Incline 15% walk:
45 mins - 5.24km

Hanging leg raises:
12 x 3 sets

Crunches:
25 x 3 sets

Side crunches:
12 x 3 sets

Serratus cable crunch:
80kg x 15 x 3 sets

Leg raises (chair):
12 x 2 sets

slicus ricus

Legs:

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

Leg press (total weight):
150kg x 10
170kg x 7
180kg x 6
180kg x 5
100kg x 12

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

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

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

Incline 15% walk:
20mins - 2.33km

slicus ricus

For anyone who reads my log, feel free to check out my Instagram page also. My handle is: richard_kelly_

Some squatting from last night's session up there.

slicus ricus

Chest + Biceps:

Bench press:
60kg x 10
80kg x 6
85kg x 4
85kg x 5
90kg x 3
80kg x 5
60kg x 10
60kg x 10

Incline Press (Narrow grip):
60kg x 7
60kg x 5
60kg x 4
65kg x 5

Dumbbell Press:
30kg x 6
30kg x 6
30kg x 5
30kg x 5
22.5kg x 7

Incline flys:
12.5kg x 12
15kg x 10
17.5kg x 8
20kg x 6

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

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

Hammer curls:
12.5kg x 8
12.5kg x 8
12.5kg x 8

Wrist curls (superset with hammer curls):
12.5kg x 10
12.5kg x 10

Abs:

Leg raises (chair):
15 x 3 sets

Crunches:
25 x 3 sets

Incline 15% walk:
33mins - 3.84km

slicus ricus

Shoulders + Traps:

Overhead Press (Oly Bar):
50kg x 8
55kg x 7
55kg x 6
60kg x 5
60kg x 5
65kg x 2
50kg x 7
50kg x 7

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 - 22.5kg x 5
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 8

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

Shrugs (Olympic Bar):
Front + behind sets of:
60kg x 15
80kg x 12
100kg x 8

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

Abs + core:

Hanging leg raises:
10 x 3 sets

Plank:
Bw + 25kg: 2 x 45 secs

Cardio:

Incline 15% walk:
30mins - 3.49km

slicus ricus

Back + Triceps:

Deadlift:
100kg x 10
120kg x 8
140kg x 6
160kg x 3
160kg x 1
Went for a 2nd rep on the 160kg and felt something go pop in the back of my leg, just above my knee on the medial side. I don't really remember how sore it was when it happened (bit of a blur) but I do remember it being a very weird sensation. Wasn't particularly sore afterwards but just felt unstable and the hamstring insertion on the medial side wasn't contracting properly so the leg felt weird to touch. Icing it when I got home seemed to help a bit with that. Anyway, that was the end of my deadlifting for the evening- I felt ok to continue but avoided anything that would put a lot of strain on the hammers, such as rows, for the rest of the session. I'm sure it was nothing serious but I must say the popping did freak me out a bit. Will see how it feels tomorrow and decide on whether or not to go see a physio. Took some difene when I got home too which should help as well.

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 + 5kg x 6
Dips Bw + 25kg x 8
PU Bw + 5kg x 6
Dips Bw + 30kg x 6
PU Bw x 8

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

Lat pull downs (medium grip):
Level 7 x 10
Level 8 x 8
Level 9 x 6
Level 10 x 5

Tricep push down (rope grip):
80lb x 15
100lb x 8
110lb x 6
120lb x 5
80lb x 10

slicus ricus

Cardio + Abs:

So, I went to the physio today. Basically, the diagnosis is a strained hamstring with minor tears to the muscle. All of the damage is around the insertion point at the back of the knee joint. I can more or less do everything except deadlifts, rows and anything that puts load on the hamstrings. So, that being said, I got on with cardio and abs as planned tonight.

Cardio:

Wasn't comfortable at 15% incline, felt it was hitting the hamstring too much so dropped it down to 5%. Felt that wasn't giving me enough return for my efforts, so settled on 10% for most of the session.

Incline 15% walk:
10 mins - 1.08km

Incline 5% walk:
5 mins - 0.61km

Incline 10% walk:
35 mins - 4.08km

Abs:

Hanging leg raises:
12 x 3 sets

Crunches:
25 x 3 sets

Side crunches:
12 x 3 sets

Serratus cable crunch:
80kg x 15 x 3 sets

Leg raises (chair):
12 x 3 sets