New log, New Me(?)

[monxoboyo]

21/06

303 DL
70 x 6
75 x 6
80 x 6
85 x 6 - some larger jumps here, so far so good..

OHP
42.5 x 6 x 2
45 x 6 - last set best by far..need to pay a bit more attention to warm-up / rest time and initial weight selection RPEs a bit more as the first set ends up being a little fatigued after charging through warm-ups but after the first or second rest am good to go a bit heavier

DBBP
24 x 6
26 x 6
28 x 6
30 x 6

3-2-3 LBBS
35 x 6
37.5 x 6
40 x 6
42.5 x 6

[monxoboyo]

22/06
Bike - 30mins
Seated cable row - 47.3 x 12 x 2 / 45 x 12
Crunch - 1.25 x 12 x 2 / 10 / 9
Machine curl - 16 x 12 / 18 x 12 / 17 x 12 / 16 x 12
Machine pushdown - 54 x 15 / 59 x 12 x 3 - not sure am using this correctly

[monxoboyo]

24/06

303 HB squat
60 x 6
65 x 6
67.5 x 6
70 x 6 - starting to find some momentum here

TNGBP
77.5 x 3
62.5 x 5 x 4

Incline DBBP
20 x 6
22 x 6
24 x 6
26 x 6

303 step up
R - 0 x 6 / 5 x 6 / 7.5 x 6 / 10 x 6 / 12.5 x 6
L - 5 x 6 / 7.5 x 6 / 10 x 6 / 12.5 x 6 / 15 x 6

Treadmill
25mins brisk pace - trying to increase steps / cardio

[monxoboyo]

25/06
Bike - 30mins
Lat pull - 45 x 12 x 2 / 47.3 x 12
Hanging knee raise - 12 x 2 / Elevated (dip) knee raise - 12 x 2 - finding anything hanging quite tough on the shoulders atm so switched
DB curl - 9 x 12 x 3 / 8 x 12
Lying EZ bar extension - 10 x 12 / 15 x 12 / 20 x 11 / 15 x 12 - yeah no idea what I'm doing here or how much the bar weighs..

Nice to be back in the old gym for a bit - new one unexpectedly closed..had a big storm so maybe a leak or something..no info online and still says open!

[monxoboyo]

26/06

303 HB mid-pin squat
67.5 x 6
70 x 6
72.5 x 6
75 x 6

Incline BP
60 x 8
55 x 8 x 2 - top set was an overshoot

DBOHP
16 x 6
18 x 6
20 x 6
22 x 6 - might need to pull back on these - shoulder quite sore as I type and getting tricky to get into start position!

303 DBBSS
12 x 6
20 x 6
24 x 6
28 x 6 - lol didn't quite account for the 2kg jumps with each standard DB..weren't too bad though

Treadmill
25mins brisk + 5mins warm-up - 6.5 - 7 speed (whatever the speed is)

Trying to cram sessions in a little this week as away for four days at end of week with no access to training resources. Need to not get to carried away with slamming weight up now am on the 6's

[monxoboyo]

27/06
Bike - 30mins - ~15k fairly quick pace
One arm machine row - 38 x 12 x 3
Plank - 7mins - 5kg x 1 / 10kg x 2
Rope curl - 27 x 15 / 32 x 12 x 3 - weight wildly inaccurate on this stack am thinking
Single arm pushdown - 11 x 10 / 9 x 12 x 3

[monxoboyo]

29/06
Bike - 30mins
Close grip pulldown - 45 x 12 x 2 / 47 x 13
Crunch - 1.25 x 12 x 3 (7mins)
DB curls - 9 x 12 x 3 / 8 x 12
Rope pushdown - 16 x 12 x 4

Missed a session yesterday so decided to go ahead with a GPP session as will be restarting the previous week after this long (and off-track..) a break

[monxoboyo]

06/07

303 LB pin squat
65 x 6
67.5 x 6
70 x 6
72.5 x 6 - shoulda stuck to HB here really

Incline bench
55 x 8
52.5 x 8

DBOHP
14 x 6
16 x 6
18 x 6
20 x 6

303 DBBSS
10 x 6
12.5 x 6
15 x 6
20 x 6

Rough session first training in over a week following a fun but heavy 4-day weekend, coulda done without it but WYGD? not live? Reset to previous completed week which is pretty much the same prescription as the week I was on anyway. Knees are feeling good I must say so hoping they hold during the RTS section and that the groin/ham thing doesn't get worse otherwise I can see another template purchase coming up lol

[monxoboyo]

10/07
Bike - 30mins
Lat pulldown - 41.3 x 13 x 2 / 14 x 1
Crunch - 1.25 x 15/12/10/8 (7mins)
Cable pushdown - 20.3 x 12 x 4
DB curl - 8 x 15 / 9 x 12 x 2 / 8 x 12 - wow.. looks like am averaging two workouts a week atm... :/

[monxoboyo]

11/07

303 DL
65 x 6
70 x 6
77.5 x 6
82.5 x 6

OHP
42.5 x 6 x 3

DBBP
22 x 6
24 x 6
26 x 6
28 x 6

323 HB/Squat
30 x 6
35 x 6
37.5 x 6
40 x 6 - pushed this a little tbh - some knee pain on right side...

[monxoboyo]

12/07
Bike - 35mins
Seated cable row - 45 x 13 x 2 / x 12
Plank - 7mins w/10kg
Rope pushdowns - 18 x 12 / 16 x 12 x 3
Hammer curls - 10 x 12 x 3 / 7.5 x 13 (superset w/pushdowns)

[monxoboyo]

13/07

303 HBBS
60 x 6
62.5 x 6
65 x 6
67.5 x 6

TNGBP
75 x 3
60 x 5 x 4

Incline DBBP
20 x 6
22 x 6
24 x 6
26 x 6

303 step ups
last sets - 10 x 6 - right and 15 x 6 left..can't be arsed writing all these out, awful as ever least favourite atm for sure

[monxoboyo]

18/07

300 mid pin HBBS
65 x 10
67.5 x 10
70 x 10

Incline Bench
55 x 8
52.5 x 8 x 2

300 RDL
45 x 12
47.5 x 12
50 x 12

DBOHP
14 x 6
16 x 6
18 x 6
20 x 6

300 Abductor machine
18 x 15
20 x 15
23 x 15
25 x 15

Trying a slightly new approach as am never gonna sort my knee issues without addressing the hip / groin thing also..hey it's my training to fuck up alright

[monxoboyo]

20/7

TNGBP
65 x 5
67.5 x 5
70 x 5

300 Leg press
105 x 12
110 x 12
115 x 12 (some high pin HB squats to warm up while waiting)

Incline BP
40 x 18 / 5 x 5 / 4 x 3 / 3 - haven't done myoreps in years, need a bit of practice but still fun

300 adduction machine
14 x 15
18 x 15
20 x 15
23 x 15

[monxoboyo]

23/7

300 Trap bar DL (short ROM handles)
68 x 10
73 x 10
75.5 x 10 - first time really using this so a fair few warm-up sets also

OHP
37.5 x 6
40 x 6
42.5 x 6

Machine row
41 x 19 / 5 x 7
42 x 5 x 3
43 x 5 x 3 - got these wrong..supposed to be myoreps but showed no signs of slowing down, will adjust exercise next time I think

Machine tri extensions
36 x 15
38 x 15.2 x 3 - strange machine this...only used as the ham curl machine was busy and it was next to the row one I'd failed on

300 Machine Hip Thrust
22.7 x 15
27.7 x 15
30.2 x 15
32.7 x 15 - gave up waiting for the ham curl machine and jumped on this cumbersome thing for the first time doing these ever instead..empty cam is 22.7 apparently and holy crap they are actually brutal...serious butt DOMS as I type...always shunned this ridiculous looking exercise before but reckon I will be coming back...yep I'm a hypocrite..

[monxoboyo]

24/7
Bike - 30mins LISS - ~9miles av.75RPM, 8 resistance
300 reverse nordics - BW x 15 / 2.5 x 15 / 3.75 x 15 / 5 x 15
Crunch - 1.25 x 15 / 2.5 x 12 / 10 x 2
Rope cable curl - 14.7 x 12 / 13 x 3
Single arm cable pushdown - 7.9 x 12 x 3 - superset with curls

[monxoboyo]

25/07

300 mid pin HB squat
65 x 10
67.5 x 10
70 x 10 x 2

2ct pause bench
55 x 8
57.5 x 8
60 x 8

300 RDL
40 x 12
45 x 12
47.5 x 12
50 x 12

300 abductor machine
23 x 15
25.3 x 15
27 x 15
28.1 x 15 x 2

[monxoboyo]

27/07

TNGBP
72.5 x 5
62.5 x 5 x 3

300 leg press
125 x 12
135 x 12
145 x 12
150 x 12 - still playing around with stance / positioning on these

Incline bench
45 x 15 / 5 x 3 / 4 x 5 / 3

300 adduction machine
15 x 15
19 x 15
25 x 15 x 2

[monxoboyo]

28/07
Bike - 30mins
Lat pulldown - 45 x 14 / 12 x 2
300 leg raise - 15 / 14 / 12 x 2 (7mins)
Cable pushdown - 20 x 12 x 3
DB curl - 9 x 12 x 3 (superset w/pushdowns)

[monxoboyo]

30/07

300 Trap bar DL
68 x 10
73 x 10
75.5 x 10
68 x 10 - this was a disaster...big right knee pain during the top set so brought back down a little to complete, I left the gym after this as was feeling shitty and feel even worse as I type now.. too much drinking of late think I've fucked myself up tbh

DB curl
8 x 15 x 3

Pushup
15 x 3 - superset w/curls - felt guilty for leaving so did these quickly at home

[monxoboyo]

01/08
Bike - 10.03m (incl warm-up) av75rpm 8/9 resistance
Lat pulldown - 41 x 14 / 12 x 2
Rope pushdown - 16 x 12 x 4
DB curls - 9 x 12 / x 10 / x 11
Crunch - 1.25 x 15 / 2.5 x 12 + 10 / 1.25 x 10 + 8

[monxoboyo]

02/08

300 H/pin HBBS
55 x 10
60 x 10
65 x 10 x 2 - little bit of a change up with ROM see if it helps calm the groin AND the knee down

2ct Bench
55 x 7 x 2

300 RDL
40 x 12
45 x 12
47.5 x 12 x 2 - these are fun and nice endurance work for the grip on the fat fucking globo-bars haha

300 Hip abduction
23 x 15
25 x 15
28 x 15 x 2

three days no drink a long day of working and driving and then this thought I'd be out like a light..instead typing after ~1-2 hours sleep tops, it's going to be a long week..

[monxoboyo]

05/08

TNGBP
72.5 x 5
62.5 x 5 x 4

300 leg press (machine)
70 x 12
77 x 12
81 x 12
79 x 12 - how does this machine feel heavier than supposedly double the weight on the plate load press?? I like it

Incline bench
47.5 x 15 / 5 x 2 / 4 x 3 / 3

300 machine hip adduction
18 x 15
26 x 15 x 2

Bike
30mins - 9.3miles

300 leg raises (dip station)
15 / 12 / 10 x 2 (7mins)

Rope pushdown
18 x 12 x 2 / 16 x 12 x 2

DB curl
7.5 x 15
10 x 12 x 3 - not terribly strict...superset w/pushdowns

[monxoboyo]

07/08

300 trap bar DL
63 x 10
68 x 10
73 x 10 x 2 - these seem to piss my knee off for some reason, will give them one more go as am probably loading too much out of the blocks having never done them before..

OHP
42.5 x 6
37.5 x 6 x 2

Seated cable row
41 x 17 / 5 x 3 / 4 x 3 / 3

300 machine hip thrust
22 x 15
27 x 15
30 x 15 x 2
31 x 15 - this thing can fuck off, might try a barbell / fanny-pad setup next time, maybe

Crunch
1.25 x 15 / 12 / 10 / 9 (7mins)

Single arm cable pushdown
9 x 12
6.8 x 12 x 4

EZ attachment cable curl
14.7 x 15 / 12 x 3

Bike
30mins - 9.2miles

Last two sessions have been 2-hour affairs as have tried tacking the GPP onto the end. Will see if I can maintain this setup for a bit... was thinking back on SSLP I was taking up to 2 - 3 hours to do three exercises hahaaa