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Week 76 Day 260 (Lower A)

Squat
3 x 5 - 100kg

Weighted back extensions
3 x 8 - 28kg

Less Press
3 x 10 - 65kg (per leg)

Week 76 Day 269 (Upper A)

Bench Press
3 x 5 - 72kg

Incline Bench Press
3 x 8 - 50kg

Lat Pulldown (Widegrip)
3 x 8 - 67kg

Week 75 Day 268 (Upper A)

Bench Press
3 x 5 - 72kg

Incline Bench Press
3 x 8 - 50kg

Lat Pulldown (Widegrip)
3 x 8 - 67kg

Week 74 Day 267 (Lower B)

Deadlift
3 x 5 - 135kg

(Walking)Lunges
3 x 8 - 22kg

Leg Extensions
3 x 10 - 40kg

Week 74 Day 266 (Upper B)

OHP
3 x 5 - 50kg

Cable Flyes
3 x 10 - 18 (Reset might be needed)

Pull ups
3 x 8 - 4kg (reset needed I think)

Week 74 Day 265 (Lower A)

Squat
3 x 5 - 110kg

Weighted back extensions
3 x 8 - 28kg

Less Press
3 x 10 - 81kg (per leg)

Week 74 Day 264 (Upper A)

So I’ve had 10 days off cause of time restraints and finding it difficult with work to get up at 5:30am to get myself to the gym, fresh start this week

Bench Press
3...

Week 73 Day 263 (Upper A)

Bench Press
3 x 6/6/3 - 85kg (reset next week) 72kg

Incline Bench Press
3 x 9 - 50kg

Lat Pulldown (Widegrip)
3 x 9 - 67kg (reset done)

Week 73 Day 262 (Lower B)

Deadlift
3 x 5 - 135kg

(Walking)Lunges
3 x 8 - 22kg

Leg Extensions
3 x 10 - 40kg

Week 73 Day 261 (Upper B)

OHP
3 x 5 - 50kg

Cable Flyes
3 x 10 - 19 (Drop set on last set)

Pull ups
3 x 8 - 4kg (reset needed I think)

Week 73 Day 260 (Lower A)

Squat
3 x 5 - 115kg

Weighted back extensions
3 x 8 - 28kg

Less Press
3 x 10 - 81kg (per leg)

Week 72 Day 255 (Upper A)

Bench Press
3 x 5 - 85kg (May reset next week)

Incline Bench Press
3 x 8 - 50kg

Lat Pulldown (Widegrip)
3 x 8 - 81kg (May need lowering)

Week 72 Day 258 (Lower B)

Deadlift
3 x 6 - 130kg (Felt really heavy today, wasn’t feeling my best, had a tight collar bone and shoulder when I woke up which didn’t help)

(Walking)Lunges
3 x 9...

Week 72 Day 257 (Upper B)

OHP
3 x 5/5/4 - 60kg (RESET 50kg)

Cable Flyes
3 x 11 - 18 (Drop set on last set)

Pull ups
3 x 9/8/5 - 0kg (reset needed I think)

Week 72 Day 256 (Lower A)

Squat
3 x 6 - 110kg

Weighted back extensions
3 x 9 - 28kg

Less Press
3 x 11 - 79kg (per leg)

Week 72 Day 255 (Upper A)

Bench Press
3 x 6 - 82kg

Incline Bench Press
3 x 8 - 50kg

Lat Pulldown (Widegrip)
3 x 9 - 79kg

Week 71 Day 254 (Lower B)

Deadlift
3 x 5 - 130kg

(Walking)Lunges
3 x 8 - 20kg

Leg Extensions
3 x 10 - 39kg

Week 71 Day 253 (Upper B)

OHP
3 x 5 - 60kg

Cable Flyes
3 x 10 - 18

Pull ups
3 x 8 - 0kg (tough this week, but it’s been almost two weeks since I’ve done them)

Week 71 Day 253 (Lower A)

Squat
3 x 5 - 110kg (Had two weeks off doing legs, so I’ve done a 10% reset on squats)

Weighted back extensions
3 x 8 - 28kg

Less Press
3 x 10 - 79kg (per leg)

Week 71 Day 252 (Upper A)

Bench Press
3 x 5 - 82kg

Incline Bench Press
3 x 8/5/ - 60/50kg (FAIL, reset) 50kg

Lat Pulldown (Widegrip)
3 x 8 - 79kg