Carter's Workout Log

[04cartert]

Hey, I've always tracked my progress with pen and paper however have decided to make it more public so anyone can give suggestions.

Just starting a new routine so thought this was the perfect moment to start a log. I've been doing a 5 day split, but am now switching to a Legs/Push/Pull/Rest/Legs/Push/Pull/Rest... split, then every 4 weeks i'll do a 5 day split for a week to 'mix it up'. I have a football match every wednesday and some saturdays, training sundays, however this shouldn't impact too much.

I'm currently 6' 88.5kg.

Right, so I'll post todays workout to get it going:

Legs

Squats

40kgx10
60kgx9
80kgx5
90kgx3
100kgx1

110kgx6
120kgx4
120kgx4

Showing my warm up to my working sets, think I got it right today however the 110 was too easy, attached a form video of 120kg below, I want to work on speed of the set, but any comments on form etc are welcomed...



Seated leg curls

70kgx9,x7,x4 Rest Pause (10 breaths between each set)

Leg extensions

85kgx11,x8,x5 Rest Pause (10 breaths between each set)

I think I'll switch to single leg extensions to make sure i'm using both equally as i've a tendency to prioritise the left since my operation on my right blah blah etc.

Push Tomorrow.

[04cartert]

Back in the gym today, I could really feel my chest working...

Push

Flat BB Bench Press

40kgx10
60kgx5
80kgx3
90kgx1

100kgx3 (almost got the 4th)
100kgx3
100kgx3


Incline DB Press

32kgx10
32kgx8
32kgx9

not sure what happened in the middle set here!

Machine Chest Press

80kgx9
80kgx8
80kgx8

Incline Cable Fly's

60x15

I'm not sure what the weight values actually mean on the cable machine at my uni gym, it's definitely not 60kg i'll say that for sure! Either way i'll keep this consistant so I can see progress.

Seated DB Side Raises

10kgx20
10kgx18

squeezed these at the top.

CGBP

60kgx20

Cambered bar cable press down

40kgx10
35kgx12

I wasn't happy with my form for 40kg so dropped the weight slightly and felt it out.

I also performed 10 min HIIT on the bike 30 on level 15, 30 off level 5.

Football match and Deads tomorrow, gonna have to make sure I have a fair break before going to the gym post-match.

[04cartert]

Pull

Deadlifts

60kgx10
100kgx5
120kgx3
140kgx3
160kgx1

180kgx3
180kgx2
180kgx2

struggled with the last one here, but got it up, gonna try and hit this for three 4's before upping the weight.

T-Bar rows

50kgx10
60kgx9
60kgx9

got a good squeeze at the top...

Pull ups

Bwx10
Bwx8
Bwx7

each set to failure.

Cable Machine Row

40kgx14 Right arm, then 40kgx 14 left arm
45kgx15 Right arm, then 45kgx 15 left arm
50kgx15 Right arm, then 50kgx 15 left arm


Lat pull downs

80kgx8
80kgx8
70kgx9

lowered the weight last set to get a good stretch each rep.


Reverse cable flys

30x15
30x15

once again it's the machine where I don't know what the weights mean but ill write the numbers down for consistency.

Incline bench preacher dumbbell curls

14kgx10 right, 10 left
16kgx7 right, 7 left
16kgx6 right, 6 left

I think the 90 min match 4 hours before affected the deads a bit but still happy with them, I was probably pumped up from being fuming at how we lost!

Rest day tomorrow, in uni 9-5 so thank god! Also got my semester 1 results back and done well so pretty fricking happy right now!

[04cartert]

Legs

Squats

40kgx10
60kgx9
80kgx5
90kgx3
100kgx1

120kgx4
120kgx4
120kgx3

Used the same warm up and once again it worked well, struggled with the weight today a bit more though ground them out though!

Seated leg curls

70kgx11,x8,x4 Rest Pause (10 breaths between each set)

Leg extensions

85kgx13,x8,x5 Rest Pause (10 breaths between each set)

My quads were absolutely KILLING after this! Literally destroyed them today!

I also did some abs at the end, nothing special, and some ATG body squats and stretches to help me at the bottom of my squatting!

Push Tomorrow.

[04cartert]

Push

Flat BB Bench Press

40kgx10
60kgx5
80kgx3
90kgx1

100kgx4
100kgx4
100kgx4

I was happy with the depth on these, recently widened my grip a bit to recruit more chest and think i'm adapting well.

Incline DB Press

32kgx12
32kgx8
32kgx7

absolutely died with the increase in intensity after the strength sets!

Machine Chest Press

80kgx10
80kgx9
80kgx9

Incline Cable Fly's

60x15
60x14

added a last set just to squeeze everything out!

Seated DB Side Raises

14kgx10
14kgx10

CGBP

60kgx18

Cambered bar cable press down

37.5kgx14
37.5kgx15

did some calf stretches at the end, trying to target my right Achilles for squat depth. Also it's sunny as anything here in the UK for once so heading out to chill...

[04cartert]

Pull

Deadlifts

60kgx10
100kgx5
120kgx3
140kgx3
160kgx1

180kgx3
180kgx2
180kgx2

exactly the same as last session, but almost squeezed out a third in the second set, deadlifts felt 'awkward' today but shown some improvement.

T-Bar rows

60kgx12
60kgx10
60kgx10

using smaller plates to be able to feel it well at the top.

Pull ups

Bwx8
Bwx8
Bwx6

each set to failure.

Cable Machine Row

50kgx15 Right arm, then 50kgx 15 left arm
50kgx15 Right arm, then 50kgx 15 left arm
50kgx15 Right arm, then 50kgx 15 left arm

Lat pull downs

80kgx8
80kgx8
80kgx6

Reverse cable flys

30x15
30x15

Incline bench preacher dumbbell curls

14kgx10 right, 10 left
14kgx10 right, 10 left
14kgx8 right, 8 left

good session today, squeezed everything out, spending the rest of my sunday catching up for coursework... woop.

[04cartert]

Rest day today! Back of my right knee is a bit stiff, but otherwise feeling ready to go tomorrow!

Just thought i'd drop a mix i'm currently listening to during my workouts into here, and i'll keep doing this throughout and hopefully I might of found something that gets you pumped up too!

[04cartert]

Legs

Squats

40kgx10
60kgx9
80kgx5
90kgx3
100kgx1

120kgx5
120kgx5
120kgx6

Really happy with these squats today, kept good form too and managed to squeeze out an extra on the last set. Gonna up to 125kg next session! This was my song for bashing out the reps, got me pumped up!

Seated leg curls

70kgx13,x8,x5 Rest Pause (10 breaths between each set)

Leg extensions

45kgx15,x8,x6 Each leg Rest Pause (10 breaths between each set)

I matched my left leg's reps to my right as it's slightly stronger for leg extensions.

Did some abs at the end too, nothing special, and was absolutely dripping sweat from the squats! Also did some body squats and stretches to keep working on my squat depth.

Football match and Push tomorrow, which could well be interesting with having trained legs today... oops

[04cartert]

Finally back on track for football, won 5-1 today, disappointed with the goal we conceded but otherwise good performance!

I've realised that I haven't really said much 'about me' so to speak, so on my next rest day i'll look at putting something together so this isn't just a list of numbers attributed to a profile on BB.com. However for now, back to the session today:

Push

Flat BB Bench Press

40kgx10
60kgx5
80kgx3
90kgx1

100kgx5
100kgx4
100kgx4

FUUUU... both 4's were so close to being 5's, I just couldn't get the last bit up, gonna get 3 sets of 5 next session and then increase the weight if I can.

Incline DB Press

32kgx13
32kgx9
32kgx8

Still died with the increased intensity but managed to get higher reps, so hopefully to less of a degree; gonna up to 34's next session.

Machine Chest Press

80kgx13
80kgx11
80kgx10

as above going to increase the weight next session, I could feel these working really well today for some reason!

Incline Cable Fly's

60x15
60x16

Squeeeeeze at the middle.

Standing DB Side Raises

14kgx12
14kgx11

No benches free.

CGBP

60kgx20

Cambered bar cable press down

37.5kgx15
37.5kgx14

these didn't feel as fluid as they have before, I was definitely struggling on the weight but got them out, maybe from the CGBP going up just before...

Pretty happy with today, balanced everything well and was fresh when I got in the gym after football, deads tomorrow after a uni day 9-5 with a test thrown in for good measure... prepared my food already though which will get me through!

[04cartert]

Weigh in 89kg, steady improvement, damn happy with the way it's going.

Pull

Deadlifts

60kgx10
100kgx5
120kgx3
140kgx3
160kgx1

180kgx4
180kgx4
180kgx3

Absolutely buzzing with the fourth rep, twice! So fricking happy with the improvement gonna shoot for 3 5's before upping it! Glad all the work being put in is getting me progress!

T-Bar rows

60kgx14
60kgx12
60kgx12

used larger plates today as there weren't enough smaller ones so had a slightly restricted ROM which will of contirbuted to the extra reps, but felt strong in them.

Pull ups

Bwx8
Bwx8
Bwx7

each set to failure with a jumped negative at the end for an extra stretchhhh.

Cable Machine Row

50kgx18 Right arm, x18 left arm
50kgx18 Right arm, x18 left arm
50kgx20 Right arm, x20 left arm

feeling it well but definitely upping the weight next session.

Lat pull downs

80kgx8
80kgx8
80kgx8 drop 50kgx5

really slow reps on the drop meant I could feel it out well!

Reverse cable flys

30x15
30x16

will up next week... zzzz

Incline bench preacher dumbbell curls

16kgx10 right, x8 left
16kgx10 right, x8 left
16kgx8 right, x7 left

insane pump in my biceps, needed a spotter for the last rep of the last set but nice contractions all the way through!

[04cartert]

Right then, I said I'd get around to putting up an about me, so here it is:

About Me

Background

I've always been into sport from a young age. Football was my 'thing', couldn't get enough of it. I started playing for the year above, then going on summer camps, getting involved as much as I could. This lead to me joining an academy age 9-15. At this point massive changes happened. I pulled out the academy to prioritise school and went on trial at a more local academy to cut down travel time. But during this broke my knee. It's called osteochondritis, but basically the bottom of my femur got 'bashed off' and twisted in my knee. So, I was out of action for a while then when I tried to come back the same thing happened to my ankle, twice. And this is how I got introduced to the gym.

Obviously i'd had plenty of time to get on with school sat on my arse not doing any sport but as soon as I could start rehab I did, and as much as possible! This started off with just treadmill running, but gradually this grew as I realised the harder I applied myself to anything, in the gym, academics etc, the better the results. And then I started getting hooked. I starting weights and reading around when I was 17, and from then it's grown.

Present

I'm now currently in second year of uni studying Chemical Engineering. I play football intramural-ly but am hooked on the gym. Seeing gains gives such satisfaction, and I can't imagine any other way of living now. I also train for events such as Toughmudder every so often, which will provide something different when I do through the log.

I'm looking to start getting videos involved more as they're definitely more exciting for anyone interested, and provide the opportunity for feedback.

That should be me as more than just a list of numbers for you guys now!

[04cartert]

You may of noticed no legs day yesterday, I played football in the morning which went to extra time during which I took some knocks. My ankle promptly swelled to the size of a tennis ball and got a nice purply tinge going on. Been RICE-ing and seeing improvement while wearing support throughout the day today so hopefully should be okay tomorrow! However, moving on to today:

Push

Flat BB Bench Press

40kgx10
60kgx5
80kgx3
90kgx1

100kgx6
100kgx5
100kgx5

GTFI! Up to 105 next session.

Incline DB Press

34kgx8
34kgx7
34kgx5


Machine Chest Press

85kgx10
85kgx10
85kgx9

Incline Cable Fly's

60x18
60x18

Squeeeeeze at the middle.

Seated DB Side Raises

14kgx13
14kgx13

CGBP

62.5kgx15

Cambered bar cable press down

37.5kgx17
37.5kgx17

I'm happy with how today went, showing progression on the bench and several other lifts. Got to keep driving!

[04cartert]

Rest day today, but just a note about the lack of a post for pull: my ankle's still swolen and bruised and is preventing the flexion required for squats and deads, therefore tomorrow i'll be doing some time on the bike to try and loosen it out and help move the fluid but not a leg day as planned, hopefully it'll recover ASAP.

[04cartert]

First post back after my impromtu rest week due to my bruised/swolen ankle, all is back to normal so back into the swing again for my two more weeks of L/P/P before my first 5 day split week.

Legs

Squats

40kgx10
60kgx9
80kgx5
90kgx3
100kgx1

125kgx3
125kgx3
125kgx3

Up a weight and reps have dropped, really struggling on the drive up today for some reason, football yesterday might be having a slight affect, will see what they're like next session!

Seated leg curls

70kgx15,x10,x6 Rest Pause (10 breaths between each set)

Leg extensions

45kgx15,x9,x6 Each leg Rest Pause (10 breaths between each set)

I matched my left leg's reps to my right as it's slightly stronger for leg extensions. These absolutely killed me today! I could barely stand end of this session so glad to be back into it, gonna keep going upwards!

I added some stretches at the end again, trying to eliminate winking in the squat and help my ROM, looking forward to Push tomorrow!

[04cartert]

Push

Flat BB Bench Press

40kgx10
60kgx5
80kgx3
90kgx1

105kgx3
105kgx2
105kgx2

new heavier weight and reps took a big hit, hopefully will see improvement on this in the next session!

Incline DB Press

34kgx14
34kgx11
34kgx8


Machine Chest Press

85kgx15
85kgx15
85kgx4

smashed these today, up to 90 next session me thinks.

Incline Cable Fly's

60x20
60x20

tried 70 but i wasn't going to get as good form so just upped the reps slightly while squeezing it out, not easy by any means though!

Seated DB Side Raises

14kgx11
14kgx10

wtf.

CGBP

62.5kgx16

Cambered bar cable press down

37.5kgx18
37.5kgx18

good session today, great intensity after the bench, even though the gym was rammed full! looking forward to deads tomorrow, although that's how I may well be feeling before given the amount of coursework I've got going!

[04cartert]

Pull

Deadlifts

60kgx10
100kgx5
120kgx3
140kgx3
160kgx1

180kgx4
180kgx3
180kgx3

Fuuuu... such a let down, my grip went and i couldn't recover for the set.

T-Bar rows

60kgx12
60kgx12
60kgx12

went really slow and felt them awesome today!

Wide Grip Pull ups

Bwx6
Bwx6
Bwx6

Knacked as per, feeling good though.

Cable Machine Row

50kgx20 Right arm, x20 left arm
55kgx16 Right arm, x16 left arm
55kgx16 Right arm, x16 left arm

Lat pull downs

80kgx8
80kgx8
80kgx8 drop 50kgx3

Reverse cable flys

35x14
35x14

Incline bench preacher dumbbell curls

16kgx12 right, x12 left
16kgx9 right, x9 left
16kgx8 right, x8 left

couldn't stop on the first set, smashed them out! Feeling dat dere pump real good!

[04cartert]

Moved home for easter so i'm back to my old gym, however, weights weight and it ain't gonna change where I am! Only difference is several machines are now HS rather than cable; i'll specify as I go along:

Legs

Squats

40kgx10
60kgx9
80kgx5
90kgx3
100kgx1

125kgx4
125kgx4
125kgx3

Some extra reps pretty happy with the progress

Glute Ham raise

BWx12,x10,x8 Rest Pause (10 breaths between each set)

These were pretty much negatives before getting myself back up, really want to get on top of this exercise as it hits the hammy so fricking well!

Leg extensions

45kgx15,x12,x10 Each leg Rest Pause (10 breaths between each set)

HS Single leg leg press

100kgx10,x10,x10 both legs

Added in the single leg leg press to try and help my wheels to develop evenly and to let me squeeze the last little bit out. Push tomorrow and gonna smash out some good sets!

[04cartert]

Push

Flat BB Bench Press

40kgx10
60kgx5
80kgx3
90kgx1

105kgx5
105kgx5
105kgx5

Got high reps out today, but i'm not convinced the last one of each rep was all me as the damn spotter wouldnt leave the bar alone for it! Fuuu. I'll see next session.

Incline DB Press

32kgx13
32kgx12
32kgx12


HS Machine Chest Press

90kgx15
90kgx15
90kgx13

Incline Cable Fly's

10kgx20
12.5kgx20

actually have a machine where I know what the weight is back at home! So you can see where i'm at

Seated DB Side Raises

14kgx14
14kgx14

CGBP

62.5kgx18

Cambered bar cable press down

37.5kgx15
40kgx15 drop 20x20

I also added some leg exercises which i'll be doing off leg days to help my squat and sport, single leg body squats, stability ball etc. Pretty happy with today good pump in dem dere pectorals

[04cartert]

Pull

Deadlifts

60kgx10
100kgx5
120kgx3
140kgx3
160kgx1

180kgx4
180kgx4
180kgx4

Three 4's. showing improvement, A mixture of grip and form going was stopping the last rep.

T-Bar rows

60kgx12x10x9 (10 breaths rest)

loaded with small plates for max range

Lat pull downs

80kgx8x5x4 (10 breaths rest)

Reverse cable flys

7.5kgx15
7.5kgx15

Incline bench preacher dumbbell curls

16kgx12 right, x12 left
16kgx9 right, x9 left
16kgx8 right, x8 left

Switched up the post dead back section today to RP, worked well I think, will switch it back though for the last LPP session of my 4 week stint before hitting my 5 day split for a week.

[UnknownOrigin]

Good job on deadlifts, coming along nicely

Some tips:

-Don't let form breakdown scare you, when you're pushing yourself its going to happen at some point. As long as you're not literally doing a back-snap (i.e. literally pulling with your back bent over double), you should be fine. Obviously go by feel though
-Buy chalk for grip assistance
-Buy belt


With 180x5 approaching you'll be nearing a 190-200kg max I'm fairly sure

[04cartert]

Cheers for the input pal!

You'll be very pleased to here i've recently bought a belt! It's not a massive one but adds a little bit of support. I'll try and take the form onboard, it's partly mental for getting the last rep i've realised! Also chalk, don't get me started, the gym at uni ban you if you use it... te fuu. So trying to work on hook grip and using straps if I need to. I'll buy some when i'm back for 12 months on my industrial year in summer though.

I might try a max day after i've got the 3 5's. Drop me a text about when you're free while i'm back and we can get some sessions sorted out btw!

[04cartert]

MONSTER post, catching up on all the sessions from my last LPP days. Switching to a 5 day for a week next week, tbh i'm looking forward to mixing it up a bit but i'm hap with progress i've been making!

Legs

Squats

40kgx10
60kgx9
80kgx5
90kgx3
100kgx1

125kgx5
125kgx5
125kgx4

Buzzing, going to up after my 5 day split I think.

Glute Ham raise

BWx10,x8,x6 Rest Pause (10 breaths between each set)

These were pretty much negatives before getting myself back up as before feeling them so well though!

Leg extensions

45kgx15,x12,x11 Each leg Rest Pause (10 breaths between each set)

HS Single leg leg press

100kgx12,x12,x11 both legs

Push

Flat BB Bench Press

40kgx10
60kgx5
80kgx3
90kgx1

105kgx5
105kgx5
105kgx5

got the reps again, just, so will after the 5 day split.

Incline DB Press

34kgx12
34kgx8
34kgx7


HS Machine Chest Press

90kgx12
90kgx10
90kgx10

These really took a hit today for some reason, I think the extra work in the incline maybe.

Incline Cable Fly's

12.5kgx20
12.5kgx20

Seated DB Side Raises

14kgx15
14kgx14

CGBP

62.5kgx20

Cambered bar cable press down

37.5kgx15
40kgx15
40kgx15 drop 20x10

Pull

Deadlifts

60kgx10
100kgx5
120kgx3
140kgx3
160kgx1

180kgx5
180kgx4
180kgx4

T-Bar rows

60kgx12
60kgx13
60kgx13

loaded with small plates for max range as per

Lat pull downs

85kgx8
85kgx6
75kgx9

lowered weight last set to get a good number out with big squeeeeeze.

Reverse cable flys

7.5kgx15
7.5kgx15

will up after 5 day.

Incline bench preacher dumbbell curls

18kgx12 right, x12 left
18kgx9 right, x9 left
18kgx6 right, x6 left

Pretty happy with how the first month of LPP has gone, got the 5 day split next which is much more supersets and speed sets to add a shock to the system, hopefully it'll benefit me before i'll be back to LPP again!

[04cartert]

Update for the first two sessions of this 5 day split just before I head to hit legs, loving the change in pace, and safe to say my body if currently in WTF mode. Minute rests and supersets, body is crying throughout every workout!

Chest

Super Set:
Incline Bench

80kgx10, 85kgx6, 85kgx6, 85kgx5 drop 40kgx6

Incline Dumbbell Fly

20kgx10, 20kgx10, 22kgx8, 24kgx8

Single Set:
Cable Cross Overs

12.5kgx20, 12.5kgx20, 15kgx12, 15kgx12 drop 7.5kgx8

Super Set:
Dumbbell Flat Bench

20kgx10, 20kgx8, 20kgx7, 18kgx8

Dips

BWx5, BWx5, BWx4, BWx5

Hate to leave my ego at the door for this superset; dying doesn’t even describe it. The chest pump though, amazing…

Super Set:
Smith Machine Incline Bench

40kgx10, 40kgx10, 40kgx9

Pressups

BWx4, BWx3, BWx3

I had to finish each set with girl push ups, literally on the floor dying at the end of this session. I also added some HIIT on the end to get the heart rate up.


Back
Kept up the one minute rests between sets throughout today again!

Single Set:
Deadlifts

140kgx15, 160kgx9, 170kgx6, 170kgx5

Super Set:
Bent Over Rows

80kgx12, 85kgx8, 85kgx6, 85kgx6

Standing cable Row

30kgx15, 30kgx15, 35kgx12, 35kgx11

Super Set:
T-Bar Rows

50kgx12, 50kgx12, 60kgx8, 60kgx8 drop 30kgx6

Wide Grip Pull Ups

BWx6, BWx6, BWx4, BWx3

I’m not even sure if the pullups count as sets I was getting so few! But I was taking them slow and making sure to focus on my lats and feeling them now the day after, I did something that hit them!

Super Set:
Seated Rows

40kgx10, 40kgx8, 40kgx8, 40kgx6

Wide Grip Lat Pull Downs

70kgx10, 70kgx10, 70kgx8, 70kgx8

I added various ab exercises 15 seconds rest in between sets, ab roll out etc.

loving this switch up, and hitting legs in an hour or two!

[04cartert]

Quick update as i've been lax updating it since switching to the 5 day split. I've decided to do two weeks of the 5 day cos of how much it shocked my body, this week so far for chest and back i've died a lot less at the back end of the workout.

Also, i've started dabbling with occlusion training, been reading about it and it seems to be given good results to people in places I want to go. I'll keep you updated on how that gets along. I'll be starting the L/P/P on sunday again and will update every session from then on. Meanwhile this week i'll put legs up as it's a killer workout, but coursework might take priority given how i'm getting on for shoulders and arms.

[04cartert]

also, putting a new big big gym tune out there:

[04cartert]

1 minutes rest between all sets

Legs

Squats

90kgx15, 100kgx12, 110kgx8, 120x6, 125x4

Super Set:
Front Squats

60kgx12, 60kgx12, 70kgx8, 70kgx8

Smith machine Squats

50kgx12, 50kgx10, 60kgx8, 60kgx6

HS Single leg leg press
both legs equal reps throughout:
120kgx10, 120kgx10, 120kgx9, 120kgx9


Super Set:
Single leg Quad Extensions
matched left to right:
50kgx12, 50kgx11, 50kgx11, 50kgx10

Lying Leg Curls
70kgx15, 70kgx14, 70kgx15, 60kgx20

Dropped the last set of hammy curls to really drain everything out of my legs. Really enjoy this type of training, it's hard but feels so fricking good as well! I'll be back onto LPP on monday, also will be back at my uni gym so no more HS machines! happy with progress on this first cycle through the 6 weeks. Also it's coming to summer so will be trying to cut down fat, so i'm not expecting lifts to be going up more maintaining for the next 6 weeks or so.

[04cartert]

Back onto LPP, and also starting a cut current macros are:
Protein/Carbs/Fat
200/300/80
I'll adjust these every week given progress and upload some progress pics.
Also throughout this i'm currently supplementing: Whey, Recovery shake, BCAAs, Glutamine, Multivit

Legs

Squats

40kg x10
60kg x9
80kg x5
90kg x3
110kg x1

130kg x3
130kg x3
130kg x2

Front Squats

70kg x10
70kg x12
75kg x9

Leg Press

160kg x14
160kg x14

Leg extensions
each leg:
45kg x14
45kg x12
45kg x14

really slowing the reps down and contracting, hurts like a bitch these do.

Hamstring curls
30kg x12
30kg x12
30kg x11

Dying but nice to be hitting heavy again! Got my macros worked out and gonna be hitting them and adjusting throughout the next month or two. I'll stick pictures up throughout.

[UnknownOrigin]

Nice job on the squats, you'll be able to hit 3 plates pretty soon IMO

[04cartert]

I hope so, been a target for a while.

I'm hoping that my cut won't affect me too much, but it'll obviously slow down progress compared to if I was loading (ffs).

[04cartert]

Push

Flat BB Bench Press

40kgx10
60kgx5
80kgx3
90kgx1

105kgx5
105kgx5
105kgx4

literally rediciulously annoying me that last rep, might just up the weight to get through this sticking point.

Incline DB Press

34kgx14
36kgx9
36kgx9


HS Machine Chest Press

90kgx12
90kgx10
90kgx10

Incline Bench Cable Fly's

60x20
60x20

Seated DB Side Raises

16kgx9
16kgx9

CGBP

60kgx14

fuuuuuu died on these compared to normal

Cambered bar cable press down

37.5kgx15
37.5kgx15
37.5kgx15 drop 20kgx10

really trying to feel out each contraction atm, helps me focus on the muscle.