13/07
DB front squat
10(ea) x 4 x 3
DB OHP
10(ea) x 10 x 3
DB RDL
10(ea) x 8 x 3
DB BOrow
10(ea) x 12 x 3
All above circuit-ed no rest in between (is that a giant set or superset or whatnot?)
DB curl
10 x 15 x 3
18/07
Squat
75 x 4@6
77.5 x 4@7
80 x 4@8
Tng Bench
55 x 10@5.5
57.5 x 10@6
60 x 10@6.5
62.5 x 10@8
Deadlift
80 x 8@6
85 x 8@7
90 x 8@8.5 - grip giving a little here, thick bars in this gym
Nice to be back in the gym, knee seems fine although groin is a bit unhappy as I type today and experiencing some monumental soreness right now. I never learn.
Deads fine, coulda taken it a little easier on squats tbf, difficult to tell with short sets guess tomorrow’s will be more indicative. Bench no problem really in spite of the shitty high adjustable benches in this gym, have been maintaining with pushups a bit I guess.
21/07
OHP
40 x 4@5
42.5 x 4@6
45 x 4@7.5
47.5 x 4@8.5
Box squat
65 x 7@6
67.5 x 7@6.5
70 x 7@7
72.5 x 7@7.5 - can see these being a feature, not going to full squat 3x a week as the template instructs
Pendlay Row
55 x 10@6.5
57.5 x 10@7
60 x 10@8
Still pretty sore from the first session three days on lol. Feeling out RPE and probably going to need to modify squats here and there still. Fun though
06/10
(Giant set)
Front squat
27 x 12 x 2
+
OHP
27 x 10 x 2
+
RDL
27 x 12 x 2
+
Curl
27 x 10 x 2
09/10
Front squat
27 x 12
32 x 12
34.5 x 12 x 2
OHP
27.5 x 12
30 x 12
32.5 x 12
30 x 12
Bent over row
35 x 12
37.5 x 15
40 x 15
35 x 15
Bar curl (single-arm)
7 x 15 x 2
12/10
Bench
52.5 x 8
55 x 8
57.5 x 8 x 2
Leg press
90 x 12
95 x 12
100 x 12
90 x 12
Lat pull
35 x 15
37.5 x 15
41 x 12
37.5 x 12
Push down
23 x 12
19.5 x 12
16/10
Single leg RDL
32.5 x 12
35 x 12
37.5 x 37.5
One arm DB row
22.5 x 15
23.75 x 12 x 2
303 DB Goblet squat
10 x 12
11.25 x 12 x 2
20/10
DB Goblet squat
21.5 x 12
24 x 12
26.5 x 12 x 2
DB OHP
9 x 15
10.5 x 15
11.5 x 15 / 14
DB one arm row
19 x 15
21.5 x 15
23 x 15 x 2
Planks
2 x @9
13/06
Front squat
32.5 x 12
35 x 12 x 2
DB OHP
9 x 15 x 2
11.5 x 12 x 2
DB row
16.5 x 15
19 x 12 x 2
~40mins brisk walk (early am)
01/07
Big toe calf raise
6 x 3
(s/s)
303 Copenhagen Plank raise
6 x 3
323 Goblet squat
11.5 x 10
14 x 10
16.5 x 10
DBOHP
11.5 x 12
12.75 x 12 x 2
One arm DB row
15.25 x 15ea
16.5 x 15ea
19 x 18 / 17 & 16 / 14 (L / R)
Averaging a workout a month atm haha doing a lot of walking, carrying etc however. Nice to see the BBM app on android finally now too 
23/07
Big toe calf raise
6 x 3
(s/s)
303 Copenhagen Plank raise
6 x 3
DB Goblet squat
16.5 x 8
19 x 8
21.5 x 8
DB OHP
9 x 12
11.5 x 12
12.75 x 12
DB one arm row
12.75 x 15
16.5 x 15
19 x 15
05/09
DB Goblet squat
16.5 x 8
19 x 8
21.5 x 8
DB OHP
9 x 12
10.25 x 12
11.5 x 12
DB One Arm Row
16.5 x 12
19 x 12
20.25 x 12
Big toe calf raise
6 x 3
s/s
303 Copenhagen adductor
6 x 3
18/09
Copenhagen Plank - switched to planks for now
30s x 3
s/s
Big toe calf raise
6 x 3
DB Gob squat
19 x 8
21.5 x 8
22.75 x 8
DB OHP
9 x 12
10.25 x 12
11.5 x 12
DB One arm row
16.5 x 12
19 x 12
20.25 x 12 - right a bit over on RPE
15/10
DB Goblet Squat
24 x 8
26.5 x 8
27.8 x 8
DB OHP
9 x 12
11.5 x 12
13 x 12
DB one arm row
19 x 12
21.5 x 12
24 x 12
Big toe raise
6 x 3
s/s
Copenhagen Plank
30s / 25s x 2 - found these difficult today
17/10
303 Lateral lunge
6 x 3
s/s
Single leg KOT calf (toe) raise
6 x 3
DB RDL
19 x 8
21.5 x 8
22.75 x 8
Push up
+5 x 12
+7.5 x 12
+8.75 x 12
DB goblet split squat
5 x 6
6.5 x 6
7.75 x 6
s/s
Bent over reverse flies
2.5 x 8
3.75 x 7
6.5 x 6
DB curl
6.5 x 12 / 15 / 12
21/10
Copenhagen Plank
30s x 3
s/s
Toe calf raise
8 x 3
DB Goblet squat
20.5 x 8
24 x 9
26.5 x 8 x 2
DB OHP
8 x 12
10 x 12
11.5 x 12 x 2
DB One arm row
16.5 x 12
19 x 12
21.5 x 12 x 2
25/10
303 lateral lunge
6 x 2 + 7
s/s
Single leg KOT toe raise
8 x 3
DB RDL
17.8 x 8
19 x 8
21 x 8 x 2
Push up
+5 x 12
+7.5 x 12 x 2
DB reverse flyes
2.5 x 8
3.8 x 8 x 2
s/s
DB BSS
BW x 6 x 2
3.8 x 6
04/11
DB Goblet Squat
19 x 8
22 x 8
24.5 x 8 x 2
DB OHP
9 x 12
10.5 x 12
11.5 x 12 x 2
DB one arm row
16.5 x 12
19 x 12
20.5 x 12
18 x 12 - bit messy these, started a different technique
Toe calf raise
8 x 3
s/s
Copenhagen plank
30s x 3 - these are feeling a bit better
Wish I hadn’t saved all the GPP sessions as notes/comments on the old forum…they don’t appear to have made it to the new format 
06/11
303 Lateral lunge
6 / 7 x 2
s/s
Kneeling hip thrust
6 x 2
5 x 6
(Giant Set)
Push up
+3.75 x 12
+5 x 12
+6.25 x 12
+7.5 x 12
+
BSS
6 / 10
Changed to Split squats
5 x 6 / 8
+
Reverse flyes
2.5 x 8
3.75 x 8
5 x 8 x 2
Looks like you’re back for Nov. Nice!
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