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Db bench press 45, 50, 55, 57.5 ×8 @ 2min
Db incline press 47.5kg x8 x4 @1min
Db decline press 45kg x8 x4 @1min
Db flyes 25kg x10 x4 @1min


Seated shoulder press 85, 90, 95, 100kg x8 @2min...

Back squats 190, 200, 200, 200kg x8 x4 @2min
Straight leg deads 150kg x10 x4 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 25kg x12 x5 @1min

Bench dips plus 92.5kgs x 12...

Db bench press 45, 50, 55, 57.5 ×8 @ 2min
Db incline press 47.5kg x8 x4 @1min
Db decline press 45kg x8 x4 @1min
Db flyes 25kg x10 x4 @1min


Seated shoulder press 85, 90, 95, 100kg x8 @2min...

Back squats 190, 200, 200, 200kg x8 x4 @2min
Straight leg deads 150kg x10 x4 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 25kg x12 x5 @1min

Bench dips plus 92.5kgs x 12...

Db bench press 45, 50, 55, 57.5 ×8 @ 2min
Db incline press 47.5kg x8 x4 @1min
Db decline press 45kg x8 x4 @1min
Db flyes 25kg x10 x4 @1min


Seated shoulder press 85, 90, 95, 100kg x8 @2min...

Back squats 190, 200, 200, 200kg x8 x4 @2min
Straight leg deads 150kg x10 x4 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 25kg x12 x5 @1min

Bench dips plus 92.5kgs x 12...

Db bench press 45, 50, 55, 57.5 ×8 @ 2min
Db incline press 47.5kg x8 x4 @1min
Db decline press 45kg x8 x4 @1min
Db flyes 25kg x10 x4 @1min


Seated shoulder press 85, 90, 95, 100kg x8 @2min...

Upped weight for skull crushers

Back squats 190, 200, 200, 200kg x8 x4 @2min
Straight leg deads 150kg x10 x4 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 25kg x12 x5 @1min...

Upped weight for last set of bench press and incline press.

Db bench press 45, 50, 55, 57.5 ×8 @ 2min
Db incline press 47.5kg x8 x4 @1min
Db decline press 45kg x8 x4 @1min
Db flyes 25kg x10 x4...

Upped weight for straight leg deads and ez bar curls

Back squats 190, 200, 200, 200kg x8 x4 @2min
Straight leg deads 150kg x10 x4 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg...

Db bench press 45, 50, 55, 55 ×8 @ 2min
Db incline press 45kg x8 x4 @1min
Db decline press 45kg x8 x4 @1min
Db flyes 25kg x10 x4 @1min


Seated shoulder press 85, 90, 95, 100kg x8 @2min...

Back squats 190, 200, 200, 200kg x8 x4 @2min
Straight leg deads 145kg x10 x4 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 25kg x12 x5 @1min

Bench dips plus 92.5kgs x 12...

Did a make-up session for Deadlifts

Deadlifts 180, 190, 200, 200kg x5 @2min

Made reps

Db bench press 45, 50, 55, 55 ×8 @ 2min
Db incline press 45kg x8 x4 @1min
Db decline press 45kg x8 x4 @1min
Db flyes 25kg x10 x4 @1min


Seated shoulder press 85, 90, 95, 100kg x8 @2min...

Back squats 190, 200, 200, 200kg x8 x4 @2min
Straight leg deads 145kg x10 x4 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 25kg x12 x5 @1min

Bench dips plus 92.5kgs x 12...

Back and hips are still playing up. Had to drop deads, barbell rows, db rows

Db bench press 45, 50, 55, 55 ×8 @ 2min
Db incline press 45kg x8 x4 @1min
Db decline press 45kg x8 x4 @1min
Db...

Back squats 190, 200, 200, 200kg x8 x4 @2min
Straight leg deads 145kg x10 x4 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 25kg x12 x5 @1min

Bench dips plus 92.5kgs x 12...

Upped weight for db rows

Db bench press 45, 50, 55, 55 ×8 @ 2min
Db incline press 45kg x8 x4 @1min
Db decline press 45kg x8 x4 @1min
Db flyes 25kg x10 x4 @1min


Seated shoulder press 85,...

Upped reps for leg curls

Back squats 190, 200, 200, 200kg x8 x4 @2min
Straight leg deads 145kg x10 x4 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 25kg x12 x5 @1min
...

Db bench press 45, 50, 55, 55 ×8 @ 2min
Db incline press 45kg x8 x4 @1min
Db decline press 45kg x8 x4 @1min
Db flyes 25kg x10 x4 @1min


Seated shoulder press 85, 90, 95, 100kg x8 @2min...

Friday's workout

Back squats 190, 200, 200, 200kg x8 x4 @2min
Straight leg deads 145kg x10 x4 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 25kg x10 x5 @1min

Bench dips...

Db bench press 45, 50, 55, 55 ×8 @ 2min
Db incline press 45kg x8 x4 @1min
Db decline press 45kg x8 x4 @1min
Db flyes 25kg x10 x4 @1min


Seated shoulder press 85, 90, 95, 100kg x8 @2min...

Back squats 190, 200, 200, 200kg x8 x4 @2min
Straight leg deads 145kg x10 x4 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 25kg x10 x5 @1min

Bench dips plus 92.5kgs x 12...

Db bench press 45, 50, 55, 55 ×8 @ 2min
Db incline press 45kg x8 x4 @1min
Db decline press 45kg x8 x4 @1min
Db flyes 25kg x10 x4 @1min


Seated shoulder press 85, 90, 95, 100kg x8 @2min...

Back squats 190, 200, 200, 200kg x8 x4 @2min
Straight leg deads 145kg x10 x4 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 25kg x10 x5 @1min

Bench dips plus 92.5kgs x 12...