Sputnikus' training log

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81

Week 4 (3/22 - 3/28) - end bodyweight 93kg

Wednesday:
Front Squat - 100kg x 6 x 3
Leg Extensions - 60kg x 8 x 4
Seated Calf Raise - 55kg x 12 x 3
Standing Oblique Crunch - 30kg x 10 x 3

Thursday:
220 Wide Grip Bench Press - 65kg x 10 x 3
Incline Dumbbell Flye - 30kg x 12 x 4
High Incline Dumbbell Bench Press - 55kg x 10 x 3
Chest Supported T-Row Machine - 65kg x 10 x 3
Cable Face Pull - 45kg x 12 x 3

Monday:
Romanian Deadlift - 130kg x 10 x 3
Leg Curls - 25kg x 12 x 4
Standing Machine Calf Raise - 50kg x 15 x 3
Lat Pull Over - 20kg x 10 x 3

Tuesday:
Neutral Lat Pull Down - 65kg x 10 x 3
Meadows Row - 40kg x 12 x 4
Flat Dumbbell Bench Press - 50kg x 12 x 3
Reverse Incline Lat Raises - 15kg x 15 x 3
Snatch Grip Barbell Shrug - 85kg x 10 x 3

I dropped the leg and back volume this week by replacing two exercises and cutting reps. For week 5, I’ll bump the reps of squats and extensions a bit to feel a buzz. The oblique crunch is challenging since I didn’t train my obliques for some time, and the lat pullover compliments the fourth day nicely.

82

Week 5 (4/1 - 4/7) - end bodyweight 94kg

Saturday:
Front Squat - 90kg x 8 x 3
Leg Extensions - 60kg x 10 x 4
Hack Machine Calf Raise - 90kg x 12 x 4
Standing Oblique Crunch - 30kg x 10 x 3

Sunday:
220 Wide Grip Bench Press - 66.5kg x 10 x 3
Incline Dumbbell Flye - 30kg x 12 x 4
High Incline Dumbbell Bench Press - 55kg x 10 x 3
Chest Supported T-Row Machine - 65kg x 10 x 3
Cable Face Pull - 47.5kg x 12 x 3

Tuesday:
Romanian Deadlift - 130kg x 10 x 3
Leg Curls - 25kg x 12 x 4
Standing Machine Calf Raise - 55kg x 15 x 3
Lat Pull Over - 25kg x 10 x 3

Friday:
Neutral Lat Pull Down - 65kg x 10 x 3
Meadows Row - 40kg x 12 x 4
Flat Dumbbell Bench Press - 50kg x 12 x 3
Reverse Incline Lat Raises - 15kg x 15 x 3
Snatch Grip Barbell Shrug - 87.5kg x 10 x 3

I think this leg-day volume is just fine. Next week I would like to push more weight on compounds, so we shall see. I should also start thinking about my next BB block and when I’d like to start cutting weight.

83

Week 6 (4/10 - 4/15) - end bodyweight 95kg

Monday:
Front Squat - 92.5kg x 8 x 3
Leg Extensions - 65kg x 10 x 4
Hack Machine Calf Raise - 100kg x 12 x 4
Standing Oblique Crunch - 30kg x 12, 12, 11

Tuesday:
220 Wide Grip Bench Press - 65kg x 10 x 3
Incline Dumbbell Flye - 30kg x 12 x 4
High Incline Dumbbell Bench Press - 55kg x 10 x 3
Chest Supported T-Row Machine - 65kg x 10 x 3
Cable Face Pull - 50kg x 12 x 3

Thursday:
Romanian Deadlift - 132.5kg x 10 x 3
Leg Curls - 30kg x 12 x 4
Standing Machine Calf Raise - 60kg x 15 x 3
Lat Pull Over - 27.5kg x 10 x 3

Saturday:
Neutral Lat Pull Down - 65kg x 10 x 3
Meadows Row - 40kg x 12 x 4
Flat Dumbbell Bench Press - 50kg x 12 x 3
Reverse Incline Lat Raises - 15kg x 15 x 3
Snatch Grip Barbell Shrug - 90kg x 10 x 3

This is the last week of the first part of the buddy-building program. Hit 95 BW, and some exercises went up. Solid closer. Next week should be the same with slight modifications.

84

Week 1 (4/17 - 4/22) - end bodyweight 95kg

Monday:
Zercher Squat - 70kg x 8, 80kg x 8, 90kg x 8
Leg Extensions - 60kg x 10, 65kg x 10, 70kg x 10
Hack Machine Calf Raise - 100kg x 12, 110kg x 12, 120kg x 12
Standing Oblique Crunch - 25kg x 10, 27.5kg x 10, 30kg x 10

Tuesday:
Low Incline Bench Press - 60kg x 8, 65kg x 8, 70kg x 8
Incline Dumbbell Flye - 20kg x 12, 25kg x 12, 30kg x 12
High Incline Dumbbell Bench Press - 45kg x 10, 50kg x 10, 55kg x 10
Chest Supported EZBar Row - 47.5kg x 10, 52.5kg x 10, 57.5kg x 10
EZBar Upright Row - 27.5kg x 12, 30kg x 12, 32.5kg x 12

Friday:
Romanian Deadlift - 130kg x 8, 135kg x 8, 140kg x 8
Leg Curls - 20kg x 12, 25kg x 12, 30kg x 12, 35kg x 12
Lat Pull Over - 22.5kg x 10, 25kg x 10, 27.5kg x 10
Standing Machine Calf Raise - 50kg x 15, 55kg x 15, 65kg x 15

Saturday:
V-Grip Lat Pull Down - 55kg x 10, 60kg x 10, 65kg x 10
Meadows Row - 35kg x 12, 37.5kg x 12, 40kg x 12
Flat Dumbbell Bench Press - 40kg x 12, 45kg x 12, 50kg x 12
Reverse Incline Lat Raises - 5kg x 15, 10kg x 15, 15kg x 15
Snatch Grip Barbell Shrug - 80kg x 10, 85kg x 10, 90kg x 10

To sum up the changes: front squats are now zercher squats, and the chest-supported row has bench support, as it is supersetted with an incline bench. Machine pulldown changed the grip to something more squeezy, and the dumbbell bench is supersetted with lat raises. Let’s see how it goes.

85

Week 2 (4/25 - 4/29) - end bodyweight 95kg

Tuesday:
Zercher Squat - 90kg x 8 x 4
Leg Extensions - 75kg x 10 x 3
Hack Machine Calf Raise - 120kg x 12 x 4
Standing Oblique Crunch - 35kg x 10 x 3

Wednesday:
Low Incline Bench Press - 65kg x 8 x 4
Incline Dumbbell Flye - 30kg x 12 x 4
High Incline Dumbbell Bench Press - 55kg x 10 x 3
Chest Supported EZBar Row - 57.5kg x 10 x 3
EZBar Upright Row - 32.5kg x 12 x 3

Thursday:
Romanian Deadlift - 135kg x 8 x 4
Leg Curls - 40kg x 12 x 3
Lat Pull Over - 27.5kg x 10 x 3
Standing Machine Calf Raise - 60kg x 15 x 4

Friday:
V-Grip Lat Pull Down - 60kg x 10 x 4
Meadows Row - 37kg x 12 x 4
Flat Dumbbell Bench Press - 50kg x 12 x 3
Reverse Incline Lat Raises - 15kg x 15 x 3
Snatch Grip Barbell Shrug - 90kg x 10 x 3

In the second week, I’m starting to stabilize my weight and preparation for a cut. I want to do it fairly quickly and keep the weight low over the summer.

86

Week 3 (5/2 - 5/8) - end bodyweight 96kg

Tuesday:
Zercher Squat - 95kg x 8 x 4
Leg Extensions - 75kg x 10 x 4
Hack Machine Calf Raise - 130kg x 12 x 4
Standing Oblique Crunch - 35kg x 10 x 3

Wednesday:
Low Incline Bench Press - 72.5kg x 8 x 4
Incline Dumbbell Flye - 30kg x 12 x 4
High Incline Dumbbell Bench Press - 55kg x 10 x 3
Chest Supported EZBar Row - 60kg x 10 x 3
EZBar Upright Row - 32.5kg x 12 x 3

Sunday:
Romanian Deadlift - 137.5kg x 8 x 4
Leg Curls - 40kg x 12 x 4
Lat Pull Over - 30kg x 10 x 4
Standing Machine Calf Raise - 65kg x 15 x 4

Monday:
V-Grip Lat Pull Down - 60kg x 10 x 4
Meadows Row - 37.5kg x 12 x 4
Flat Dumbbell Bench Press - 50kg x 12 x 3
Reverse Incline Lat Raises - 15kg x 15 x 3
Snatch Grip Barbell Shrug - 90kg x 10 x 3

Body weight is now hovering around 96kg for two weeks; lifts are rising. Life’s good, but the stairs are getting hard.

87

Week 4 (5/11 - 5/17) - end bodyweight 94kg

Thursday:
Zercher Squat - 100kg x 8 x 4
Leg Extensions - 75kg x 10 x 4
Hack Machine Calf Raise - 140kg x 12 x 4
Standing Oblique Crunch - 35kg x 10 x 3

Friday:
Incline Dumbbell Flye - 30kg x 12 x 4​
Low Incline Bench Press - 72.5kg x 8 x 4
High Incline Dumbbell Bench Press - 55kg x 10 x 3
Chest Supported EZBar Row - 62.5kg x 10 x 3
EZBar Upright Row - 32.5kg x 12 x 3

Sunday:
Romanian Deadlift - 142.5kg x 8 x 4
Leg Curls - 45kg x 12 x 4
Lat Pull Over - 35kg x 10 x 4
Standing Machine Calf Raise - 70kg x 15 x 4

Monday:
V-Grip Lat Pull Down - 65kg x 10 x 4
Croc Row - 35kg x 12 x 4
Flat Dumbbell Bench Press - 50kg x 12 x 3
Reverse Incline Lat Raises - 15kg x 15 x 3
Snatch Grip Barbell Shrug - 92.5kg x 10 x 3

This week I started cutting calories slightly, shedding mostly water weight.

88

Week 5 (5/19 - 5/27) - end bodyweight 93kg

Friday:
Zercher Squat - 100kg x 8 x 4
Smith Machine Hack Squat - 60kg x 10 x 4 (Leg Extension occupied, more on that later)
Hack Machine Calf Raise - 150kg x 12 x 4
Standing Oblique Crunch - 35kg x 10 x 3

Wednesday:
Bench Press - 75kg x 8 x 4 (Rack occupied)
Incline Dumbbell Flye - 30kg x 12 x 4​
High Incline Dumbbell Bench Press - 55kg x 10 x 2; x 8
Chest Supported EZBar Row - 62.5kg x 10 x 3
EZBar Upright Row - 35kg x 12 x 3

Friday:
Romanian Deadlift - 142.5kg x 8 x 4
Leg Curls - 45kg x 12 x 4
Lat Pull Over - 35kg x 10 x 4
Standing Machine Calf Raise - 75kg x 15 x 4

Saturday:
V-Grip Lat Pull Down - 65kg x 10 x 4
Meadows Row - 40kg x 12 x 4
Flat Dumbbell Bench Press - 50kg x 12 x 3
Reverse Incline Lat Raises - 15kg x 15 x 3
Snatch Grip Barbell Shrug - 94kg x 10 x 3

This was a bizarre “week.” Continuing with the cut, the first training disabled my legs till Tuesday (combined with hungry insomnia); loaded hack squats with reduced calorie intake can be quad trashing. Other than that funny story, there might be just that Wednesday training, which caught me wholly gassed (welcome allergies). Next week last week, after that, I’ll decide if I’ll spin the third part of this program or jump into some powerbuilding cycle for a change.

89

Week 6 (5/30 - 6/4) - end bodyweight 93kg

Tuesday:
Zercher Squat - 100kg x 8 x 4
Leg Extensions- 80kg x 10 x 4
Hack Machine Calf Raise - 160kg x 12 x 4
Standing Oblique Crunch - 35kg x 10 x 3

Wednesday:
Bench Press - 75kg x 8 x 4 (Rack occupied)
Incline Dumbbell Flye - 30kg x 12 x 4​
High Incline Dumbbell Bench Press - 55kg x 10 x 3
Chest Supported EZBar Row - 62.5kg x 10 x 3
EZBar Upright Row - 35kg x 12 x 3

Friday:
Romanian Deadlift - 142.5kg x 8 x 4
Leg Curls - 45kg x 12 x 4
Lat Pull Over - 35kg x 10 x 4
Standing Machine Calf Raise - 80kg x 15 x 4

Sunday:
V-Grip Lat Pull Down - 70kg x 10 x 4
Meadows Row - 42.5kg x 12 x 4
Flat Dumbbell Bench Press - 50kg x 12 x 3
Reverse Incline Lat Raises - 15kg x 15 x 3
Snatch Grip Barbell Shrug - 95kg x 10 x 3

Weight fluctuates a little bit between 91kg and 93kg. Next week I’m back to a more powerbuilding routine. At least my sleep is better now as I have become more strict with my bedtime.

90

Week 1 (6/5 - 6/11) - end bodyweight 93kg

Monday:
Low-bar Squat - 130kg x 4, 135kg x 4, 137.5kg x 4, 140kg x 4
Close Grip Smith Machine Incline Press - 60kg x 6, 62.5kg x 6, 65kg x 6
Snatch Grip Deadlift - 100kg x 8, 105kg x 8, 110kg x 8, 115kg x 8
Leg Extensions - 80kg x 12, 13, 14

Wednesday:
Bench Press - 80kg x 4, 84kg x 4, 86.5kg x 4
Pin Squat - 100kg x 8​
Machine Chest Press - 50kg x 12, 57.5kg x 12
Flat Dumbbell Flye - 30kg x 13, 12, 14

Saturday:
Deadlift - 180kg x 4, 185kg x 4, 190kg x 4
Larsen Press - 75kg x 5, 77.5kg x 5, 80kg x 5
Lat Pull Over - 27.5kg x 12, 30 x 12
Seated Leg Curl - 45kg x 12, 12, 13

Sunday:
Press - 60kg x 5, 62.5kg x 5, 65kg x 5
Chest Supported Machine Row - 60kg x 10, 65kg x 10, 70kg x 10
Arnold Press - 35kg x 12, 40kg x 12
Face Pulls - 50kg x 12, 52.5kg x 12

My weight’s still fluctuating; I’ll cut the calories some more. I switched to a powerbuilding routine, and next week I’ll implement some slight exercise changes (less leg volume, etc.).

​

91

Week 2 (6/13 - 6/20) - end bodyweight 92kg

Tuesday:
Low-bar Squat - 140kg x 4 x 2; 140kg x 3 x 2
Close Grip Smith Machine Incline Press - 65kg x 6 x 3
Stiff legged Deadlift - 140kg x 8; 134kg x 6 x 2
Leg Extensions - 80kg x 14, 13, 13

Wednesday:
Bench Press - 85kg x 4 x 4
Smith machine Squat - 80kg x 8; 80kg x 6 x 2​
Machine Chest Press - 65kg x 12; 57.5 x 12 x 2
Pec Dec - 50kg x 12; 40kg x 15, 17

Sunday:
Deadlift - 185kg x 4 x 3
Larsen Press - 80kg x 5 x 4
Lat Pull Over - 27.5kg x 12 x 3
Snatch grip Barbell Shrugs - 90kg x 12, 14, 13

Monday:
Press - 62.5kg x 5, 5, 4, 3
Chest Supported Machine Row - 65kg x 10 x 3
Arnold Press - 35kg x 12; 35kg x 8 x 3
Face Pulls - 55kg x 15, 14, 17

I switched some exercises from the first week and continued lowering the food intake. That Wednesday session got a bit intense.
​

92

Week 3 (7/1 - 7/8) - end bodyweight 91kg

Saturday:
Low-bar Squat - 145kg x 4 x 4
Close Grip Smith Machine Incline Press - 70kg x 6 x 3; x 4; x 2
Stiff legged Deadlift - 144kg x 8; 138kg x 6 x 2
Leg Extensions - 80kg x 13, 13, 13

Sunday:
Bench Press - 87.5kg x 4; 85kg x 4 x 4
Smith machine Squat - 85kg x 8; 85kg x 6 x 2​; x 4
Machine Chest Press - 42.5kg x 12; 35 x 12 x 2
Pec Dec - 40kg x 15, 17, 16

Thursday:
Deadlift - 186.5kg x 4 x 2; x 3 x 2
Larsen Press - 80kg x 5; 77.5kg x 5 x 3
Lat Pull Over - 27.5kg x 12 x 3
Bench Press Machine Shrugs - 100kg x 15, 14, 18

Friday:
Press - 64kg x 5 x 4
Chest Supported Machine Row - 65kg x 10 x 4
Arnold Press - 40kg x 12, 11, 10, 8
Face Pulls - 55kg x 14, 15, 18

Took some time off to balance work and D4, so kind of a blind spot. Chest is getting some beating from more exposure, and still considering replacing some exercises (Arnold Press and SM Squat, namely), so we’ll see.

93

Week 4 (7/9 - 7/15) - end bodyweight 91kg

Sunday:
Low-bar Squat - 145kg x 4 x 4
Lying Chest Press (Slight Incline) - 80kg x 6 x 4; x 9
Stiff legged Deadlift - 145kg x 8; 140kg x 6 x 2
Leg Extensions - 80kg x 13, 14, 16

Tuesday:
Bench Press - 86.5kg x 4 x 5
Cable Row - 60kg x 8 x 3
Lying Chest Press (Close Grip) - 80kg x 12; 75 x 12, 10
Incline Dumbbell Flye - 30kg x 16, 14, 14

Friday:
Deadlift - 187.5kg x 4 x 2; x 3 x 2
Larsen Press - 79kg x 5; 77.5kg x 5 x 3
Lat Pull Over - 30kg x 12 x 3; x 10
Snatch Grip Barbell Shrugs - 90kg x 14, 13, 15

Saturday:
Press - 65kg x 5 x 4
Chest Supported Machine Row - 65kg x 10 x 4
Dips - BW x 12, 9, 9, 8, 6
Face Pulls - 55kg x 16, 15, 16

This week I implemented the replacements mentioned in my last log. I was also forced to improvise some of my selections due to my gym overfilling (and everybody’s hogging every piece of equipment), so there are some last-minute improvs in there. Other than that, some slight bump-ups in weight, my chest is sore, and my water is holding (maybe I’ll start using one scoop of creatine instead of 2).

94

Week 5 (7/26 - 8/5) - end bodyweight 89kg

Wednesday:
Low-bar Squat - 145kg x 4 x 4
Lying Chest Press (Slight Incline) - 70kg x 6 x 4
Stiff legged Deadlift - 146.5kg x 8; 140kg x 6 x 2
Leg Extensions - 80kg x 12, 13, 12

Sunday:
Bench Press - 80kg x 4 x 5
Cable Row - 50kg x 8 x 3
Machine Chest Press - 42.5kg x 12; 35kg x 12 x 2
Pec-Dec - 40kg x 12, 14, 14

Wednesday:
Deadlift - 180kg x 4 x 2; x 3 x 2
Larsen Press - 70kg x 5 x 4
Lat Pull Over - 25kg x 12, 10, 10, 13
Snatch Grip Barbell Shrugs - 90kg x 13, 12, 12
GHR Sit Up - 20kg x 12, 12, 12, 14

Saturday:
Press - 60kg x 5; 55kg x 5 x 3
Chest Supported Machine Row - 60kg x 10 x 4
Dips - BW x 12, 8, 7, 7, 6, 4
Face Pulls - 50kg x 20, 16, 16
Barbell Curl - 20kg x 15, 15, 15, 15

I’ve spread this mesocycle over two calendar weeks since I’m getting beat up. The main problem seems to be me trying to work at a higher intensity by being confronted with high volume, which rarely goes together. I wanted to do some higher intensity, lower volume program for a while, and this seems to be a good opportunity to try it. So switch next week it is.

95

Long time no see.

“Week” 1-4 (8/14-9/23)- end bodyweight 89kg

Legend:
RP - Rest Pause set
Myo - Myorep set
SS - Straight Set

Monday
Smith Machine Incline Bench Press (10-15 RP) - 60kg x 12, 4, 4
Hammer Strength Flat Bench Press (15-20 RP) - 40kg x 15, 10, 8
Dip (10-15 SS) - BW x 6 + 4 negatives
Decline Bench Triceps Extension (6-10 + 10-15 SS) - 37.5kg x 8, 30kg x 12
Pec-Dec (15-20 Myo) - 35kg x 16, 5, 5, 5

Wednesday
Seated Dumbbell Curl (10-15 RP) - 30kg x 14, 6, 5
Underhand Pulldown (10-15 RP) - 60kg x 10, 6, 3
Rudely interrupted by an on-call alert

Thursday
One arm Angled Cable Row (10-15 RP) - Right hand 55kg x 14, 7, 5
Left hand 55kg x 14, 8, 5
Dumbbell Pullover (6-10 + 10-15 SS) - 35kg x 10, 30kg x 12
Machine Shrug (15-30 Myo) - 100kg x 21, 5, 5, 5

Friday
Hammer Strength Seated Overhead Press (10-15 RP) - 25kg x 14, 5, 4
Machine Side Delt Raise (15-20 Myo) - 15kg x 16, 5, 5, 3
Wide Grip Stiff Legged Deadlift (4-8 + 8-12 SS) - 150kg x 5, 140kg x 6
Front Squat (5-10 + 10-20 SS) - 90kg x 6, 70kg x 10
Donkey Calf Raise (15-20 Myo) - 75kg x 15, 5, 3

Wednesday
Hammer Strength Flat Bench Press (15-20 RP) - 60kg x 16, 7, 7
Smith Machine Incline Bench Press (10-15 RP) - 60kg x 9, 3, 1
Dip (10-15 SS) - BW x 6 + 4 negatives
Decline Bench Triceps Extension (6-10 + 10-15 SS) - 37.5kg x 9, 30kg x 13
Flat Dumbbell Flye (15-20 Myo) - 30kg x 10, 3, 2

Sunday
​Seated Dumbbell Curl (10-15 RP) - 30kg x 14, 5, 5
Underhand Pulldown (10-15 RP) - 60kg x 14, 6, 4
One arm Angled Cable Row (10-15 RP) - Right hand 55kg x 10, 6, 5
Left hand 55kg x 12, 7, 6
Dumbbell Pullover (6-10 + 10-15 SS) - 40kg x 7, 35kg x 12
Machine Shrug (15-20 Myo) - 110kg x 17, 5, 5, 5

Friday
​Hammer Strength Seated Overhead Press (10-15 RP) - 30kg x 14, 5, 4
Machine Side Delt Raise (15-20 Myo) - 15kg x 14, 5, 3
Wide Grip Stiff Legged Deadlift (4-8 + 8-12 SS) - 150kg x 4, 130kg x 8
Front Squat (5-10 + 10-20 SS) - 90kg x 5, 70kg x 10
Donkey Calf Raise (15-20 Myo) - 80kg x 15, 5, 5, 2

Tuesday
Dip (10-15 SS) - BW x 10 + 2 negatives​
Hammer Strength Flat Bench Press (15-20 RP) - 50kg x 15, 9, 4
Smith Machine Incline Bench Press (10-15 RP) - 55kg x 10, 3, 2
Decline Bench Triceps Extension (6-10 + 10-15 SS) - 35kg x 10, 30kg x 13
Flat Dumbbell Flye (15-20 Myo) - 30kg x 10, 3, 2​

Friday
​Seated Dumbbell Curl (10-15 RP) - 30kg x 14, 7, 6
Underhand Pulldown (10-15 RP) - 60kg x 14, 7, 4
One arm Angled Cable Row (10-15 RP) - Left hand 55kg x 11, 8, 5
Right hand 55kg x 13, 7, 4
Dumbbell Pullover (6-10 + 10-15 SS) - 40kg x 7, 35kg x 11
Machine Shrug (15-20 Myo) - 110kg x 16, 5, 5, 4

Tuesday
Front Squat (5-10 + 10-20 SS) - 90kg x 7, 70kg x 12​
​Hammer Strength Seated Overhead Press (10-15 RP) - 30kg x 12, 4, 3
Machine Side Delt Raise (15-20 Myo) - 15kg x 12, 5, 2
Wide Grip Romanian Deadlift (4-8 + 8-12 SS) - 120kg x 4, 100kg x 8
Donkey Calf Raise (15-20 Myo) - 80kg x 15, 5, 4, 3

Thursday
Dip (10-15 SS) - BW x 12 + 2 negatives​
Smith Machine Incline Bench Press (10-15 RP) - 55kg x 11, 3, 3
Dumbbell Flat Bench Press (15-20 RP) - 55kg x 10, 2, 2
Decline Bench Triceps Extension (6-10 + 10-15 SS) - 37.5kg x 9, 30kg x 15
Pec-Dec (15-20 Myo) - 35kg x 20, 5, 5, 3

Monday
​Seated Dumbbell Curl (10-15 RP) - 30kg x 14, 6, 2
Underhand Pulldown (10-15 RP) - 60kg x 14, 6, 5
Wide Grip Romanian Deadlift (4-8 + 8-12 SS) - 120kg x 6, 100kg x 12
Dumbbell Pullover (6-10 + 10-15 SS) - 40kg x 7, 35kg x 12
Machine Shrug (15-20 Myo) - 110kg x 15, 5, 5, 4

Saturday
High Bar Back Squat (5-10 + 10-20 SS) - 100kg x 7, 80kg x 15
​Hammer Strength Seated Overhead Press (10-15 RP) - 30kg x 12, 5, 2
One arm Angled Cable Row (10-15 RP) - Right hand 55kg x 13, 6, 5
Left hand 55kg x 13, 7, 3​
Machine Side Delt Raise (15-20 Myo) - 15kg x 15, 5, 2
Donkey Calf Raise (15-20 Myo) - 80kg x 15, 5, 5, 5
​
It’s going, with a very weird frequency and fluctuating performance. But it’s going (and I’m gonna fix it).​