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30/4/17 Flat bench 80kg x 10 100kg x 12 100kg x 15 100kg x 17 60kg x 20 Slower than normal tempo on all of those. Pressing is fine apparently, more than likely just my old shoulder injury is he issue. Hs ISO neutral grip row + 80kg x 12 + 120kg x 10 + 160kg x 20 + 80kg x 20 Incline dbell...

29/4/17 Got a lot on my mind atm, so workout didn't go great. Didn't help that the bar was relatively new, hands were getting torn to shreds. Deads 140kg x 4 x 2 180kg x 3 x 2 200kg x 3 220kg x 2 220kg x 2 220kg x 3 220kg x 2 140kg x 14 Definitely could've got more reps out if not for that...

No special reason really. Just do them while I'm waiting for a rack usually, although it does help get in a little more volume. 27/4/17 Bench 100kg x 10 110kg x 10 120kg x 10 sleeves 120kg x 10 100kg x 15 no sleeves Wide neutral grip pull ups 8 8 8 8 7 Seated dbell shoulder press 20s x 20...

25/4/17 Had to wait for about half an hour for a squat rack. Pre exhausted legs while I waited. Leg ext 45kg x 15 x 5 Squats 100kg x 5 100kg x 3 140kg x 5 160kg x 5 180kg x 5 180kg x 5 A class started and they needed the rack. Wanted 3 sets with 180, nevermind... Leg press 200kg x 15 240kg...

Thanks mate! Nah, I haven't. I don't follow any diet or proper training programme to be honest. I just train how I want and I eat pretty much what I want now. When my body fat goes up I just cut back a bit.

23/4/17 Actually took myself a bit out of my comfort zone for the first time in a while. Flat bench 100kg x 15 100kg x 16 100kg x 19 Hs high row 80kg x 12 100kg x 10 100kg x 10 Seated hs incline chest press 80kg x 12 120kg 12 + 3 80kg x 22 ish Hs high row 80kg x 12 120kg x 12 + 3 Cgbp...

Thursday was a mediocre bench session, not worth logging really. 22/4/17 Deads 140kg x 5 x 2 180kg x 3 200kg x 5 x 5 chalk and belt Not massively hard. Threw up a bit at the end, think it was the new pre workout i tried. Hs shoulder press machine +80kg x 12 +120kg x 15

18/4/17 Dropped the weight back on squats and did more sets. Been stuck with the same weight for a while so going to try something different for a bit Leg ext - waiting for a squat rack to be free 45kg x 15 45kg x 12 x 4 Squats 100kg x 6 140kg x 5 160kg x 5 170kg x 5 x 4 The 160 was a bit of...

17/4/17 Flat bench 100kg x 15 x 3 easier than last week Hs low row 80kg x 12 120kg x 10 x 2 High incline dbell press 40s x 15 40s x 12 x 2 Hs high row 80kg x 12 120kg x 12 Cgbp 60kg x 20 70kg x 20 x 2

15/4/17 Wasn't In bed till around 2 am, got in a bit of a state. Should've went light on deads and got a tonne of volume. Might do em mid next week to make up for it. Deadstop dl 100kg x 5 x 2 140kg x 4 x 2 180kg x 3 x 2 210kg x 2 240kg x 1 240kg to just above knee and gave up 180kg x 5 x 3...

14/4/17 Quick early session Flat bench 100kg x 10 100kg x 3 Sleeves 120kg x 10 126kg x 10 No sleeves 111kg x 12 100kg x 20 + 1 assist Ditched suicide grip over the past few sessions. Finding I can engage my back a lot more now, definitely helping my shoulders Wide grip pull ups 5 sets of 8...

You're not a million miles away mate. A good structured program and some consistency and you'll be there before you know it.

13/4/17 Squats 100kg x 5 x 2 140kg x 3 160kg x 3 180kg x 5 x 2 160kg x 6 140kg x 8 180 is definitely getting easier, just need to man up and force another rep or two out Hack squats 60kg x 12 100kg x 10 x 2 Dbell preacher curl 10kg x 12 12.5kg x 10 15kg x 10 17.5kg x 8 x 2 Ez Preacher bb...

11/4/17 Lighter machine work mainly Hammer strength iso low row + 80kg x 12 + 120kg x 10 x 2 Flat BB Bench 100kg x 15 x 3 HS high row 80kg x 12 + 120kg x 10 x 2 HS Seated incline press 80kg x 10 120kg x 12 80kg x 20 Single arm cable pull down 2 sets of 15 and 1 heavier set of 12 Legs and...

7/4/17 Squats up to 2 x 180kg x 5 no wraps, just patella support followed by 100kg for 20 with leg press and leg ext 8/4/17 Bench 2 sets of 116kg for 10 no wraps or supports then 10 for 19. 5 sets of 8 wide neural grip and incline curls to finish. 9/4/17 Deads - thought I'd try a 1rm, never...

6/4/17 Definitely getting a bit lazy on lighter workouts, hitting pretty much the same reps each time. Hs seated incline press 80kg x 12 120kg x 10 140kg x 10 80kg x 20 - straight set, last week from 15 was rest pause Hs low row 80kg x 12 120kg x 10 120kg x 10 - 2 second hold and squeeze on...

Ha, thanks mate. I think I'd have been living more if I'd actually picked a goal and stuck with it.

Sunday benched 120 for 10 and 125 for 5 for 2 sets, did some back and light arm work. 4/4/17 Deadstop deads 100kg x 5 x 2 140kg x 4 x 2 180kg x 3 x 2 220kg x 3 230kg x 2 pb - easy had another 230kg x 2 180kg x 7 Military press - bar felt a bit lighter than 20kg +40kg x 10 +50kg x 8 +60kg x 6...

31/3/17 Upper body circuit consisting of pull ups , battle ropes, curls super set with shoulder press, farmers walks and tire flips. Finished with some light chest and triceps work. 1/4/17 A bit drained from last nights session, so kept it short Squats 100kg x 5 140kg x 5 160kg x 5 180kg x 5...

30/3/17 Pretty good session. Light Upper Seated Incline SH press + 80kg x 12 + 120kg x 10 + 140kg x 10 HS Iso Row 120kg x 12 160kg x 17 120kg x 20 Flat BB Bench 100kg x 15 100kg x 15 100kg x 15 HS High Row 40kg x 10 80kg x 10 120kg x 10 CGBP 60kg x 15 70kg x 15 70kg x 15 In and out...