New log, New Me(?)

Training Logs
401

08/11

Copenhagen plank
30s x 3
s/s
Single leg KOT toe raise
6 / 8 x 2

DB RDL
18 x 8
20 x 8
21.25 x 10 x 2

Bent over DB row
14 x 12
15.5 x 12
16.5 x 12 - not a fan of these particularly, will likely change

Pike pushup
6 / 10 / 12 x 2

402

11/11

Copenhagen plank
30s x 3 - started lower leg movements with these, need to warm up a bit before jumping in I think or put them at the end of the workout maybe
s/s
Toe calf raise
10 x 3

Goblet squat
21.5 x 8
24 x 8
26.5 x 8 x 2

DB OHP
9 x 12
10.5 x 12
12.25 x 12 x 2

DB One arm row
12.25 x 12
16.5 x 12
18 x 12 x 2 - causing some forearm grumps so did a few sets with the squeezers after

403

13/11

303 Lateral lunge
7 x 3
ss
Kneeling tall hip thrust
6 / 5 x 6 x 2

Push up
5 x 12
6.3 x 12
7.5 x 12 x 2

303 DB step downs
5 x 10
6.5 x 10
5 x 10

Reverse flyes
4 x 8 x 3
ss
DB curls
4 x 12 x 2 / 15

404

15/11

323 RDL
25 x 10
30 x 10 x 3

OHP
22.5 x 10 x 2
25 x 10

Front foot elevate split squat
6 / 6.5 x 6 x 2
ss
Bent over row
20 x 8
17 x 8 x 2

303 Copenhagen adductor
6 x 3
ss
KOT single leg calf raise
10 x 3

405

18/11

300 DB goblet box squat (FROM)
16.5 x 10
19 x 10
21.5 x 10

DB Floor press
19 x 8
21.5 x 8
24 x 8

303 Copenhagen Adductor
6 x 3
ss
Toe calf raise
8 x 3

406

26/11

303 Copenhagen Adductor
6 x 3
S/S
Big toe calf raise
6 x 3

300 High box goblet squat
11.5 x 10
16.5 x 10
19 x 10

DB OHP
9 x 12
10.5 x 12
12 x 12 x 2

DB One arm row
16.5 x 12
18 x 12
19.5 x 12 x 2

407

29/11

303 Copenhagen adductor
6 x 3
S/S
Single leg KOT calf raise
6 x 3

DB RDL
14 x 12
16.5 x 12
18 x 12 x 2

DB Floor press
16.5 x 8
19 x 8
21.5 x 8 x 2

Superman + Y-shoulder raise
12 / 15 x 3
S/S
BW BSS
12 x 3

408

03/12

303 Copenhagen Adductor
8 x 3
S/S
Toe calf raise
8 x 3

DB Goblet Squat
19 x 8
21.5 x 8
23 x 8 x 2

DB OHP
10.5 x 12
12 x 12
14 x 12 x 2

DB One arm row
17.5 x 12
19 x 12
21.5 x 12
20.5 x 12