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Day 1 Week 16

DB Incline
1x14 12kg
1x6 20kg
1x5 26kg
2x3 28kg (first rep assisted)

Dips
1x6/7

Day 3 Week 15 (Log actually from last week)

Squat
1x14 bar
1x8 40kg
1x6 60kg
1x4 70kg
1x3 80kg
1x1 90kg

Day 2 Week 15

BB row
1x12 bar
1x8 40kg
1x6 60kg
1x6 80kg
1x9 90kg

pull up

Day 1 Week 15

Bench Press
1x14 bar
1x8 40kg
1x6 50kg
1x6 60kg
1x3 70kg
1x2 70kg
1x5 60kg

Day 3 Week 14

Deadlift
1x12 bar
1x8 40kg
1x4 60kg
1x3 80kg
1x2 100kg
1x1 120kg
1x1 130kg (hook grip)

Day 2 Week 14

Dumbell Row
1x14 18kg
1x8 24kg
1x6 30kg
1x4 36kg
1x4 42kg
1x5 44kg

Day 1 Week 14

Bench Press
1x14 bar
1x8 40kg
1x6 50kg
1x5 60kg
1x3 70kg
1x2 70kg

Day 3 Week 13

Squats ATG (Normal + Paused)
1x14+0 bar
1x4+4 40kg
1x3+3 60kg
1x2+2 70kg
1x3+0 80kg
1x2+0 85kg (not best form)

Day 2 Week 13 (was actually from yesterday)

Barbell Row
1x12 bar
1x8 40kg
1x8 60kg
2x8 80kg

pullup
1x4

Day 1 Week 13

Bench Press
1x12 bar
1x6 40kg
1x6 50kg
1x5 60kg
1x5 65kg
1x1/2 70kg (went for an extra rep than I should have, have to slide the bar down over my chest to get it off me lol)

Day 3 Week 12

Military Press
1x10 bar
1x8 30kg
1x4 40kg
1x0 42.5kg
1x2 40kg

Deadlift

Day 1 Week 12

BB Row
1x14 bar
1x10 40kg
1x8 60kg
1x8 70kg
1x6 80kg (probs not greatest form)

Pull up

Day 1 Week 12

Squats
1x12 bar
1x8 40kg (last 2 reps held at bottom)

Bench Press
1x12 bar
1x8 30kg
1x6 40kg

Day 3 Week 11

Military Press
1x10 bar
1x8 30kg
1x3 40kg
1x0 42.5kg - dissapointing
1x1 40kg (held at top for 15 secs)

Deadlift

Day 3 Week 11 (STRENGTHBRAH's ENTRY)

BB row
1x20 bar
1x10 40kg
2x8 60kg

Wide grip pull up
1x8 1x6

Day 2 Week 9

BB Row
1x12 bar
1x8 40kg
2x7 60kg

Pull up
1x3

Day ~ Week 9

Did a back/bi day before this one but forgot to log it, going to Italy in a few days so couldn't really be bothered with Military/Deadlift. Plus wanted to do Bench press, and some...

Day 1 Week 9

Squat (ATG)
1x12 20kg (6 normal, 6 paused)
1x8 40kg (4 normal, 4 paused)
1x6 60kg (3 paused, 3 normal)
1x2 80kg (1 paused, 1 normal)
1x2 85kg (2 normal)

DB Incline (smallest...

Day 3 Week 8

Military Press
1x10 bar
1x8 30kg
1x4 40kg
1x1 45kg
1x7 35kg
1x6/7 30kg

Day 2 Week 8

Db row
-1x12 18kg
-1x8 24kg
-1x6 30kg
-1x6 36kg
-1x7 42kg

Hammer grip chin up