Jamie's Log..

Paused high incline DB press:

44 x 10,10,10 3:00

Some over zealous man pushed my elbows on the final rep but I had it

High incline smith machine press:

+90 x 8,8,7 3:00 should have got last rep

SA shoulder press machine:

+90 x 10,10,10 2:30

EZ skullcrusher:

+45 kg x 12,12,12 3:00

Decrease the rest next time

Squat:

155 x 8,8,8,8

Deadlift:

180 x 8,8

Back machine:

96 x 8,8,8

Back machine 2:

83 x 8,8,8

NG pull-up :

7,7,7,7,7

Hyperextension:

25 kg x 12,12,12

Shrugs:

115 x 12,12,12

BB curl against wall:

35 x 11,11,11

Db preacher curl:

16 x 11,11,11

Feet up paused pin press:

125 x 10,10,8

5:00 rests

Incline bench press:

91 x 12,12,11,1

4:00 rests. 2nd set was ok, so was disappointed by 3rd set

DB lat raise seated:

12 x 18/18/18 2:00

Facepulls:

28 x 23,23,23 2:00

Squat:

175 x 10 and not actually that hard

180 x 3,3,3,3,3 90 sec rests

Pause deadlift:

150 x 8,8
160 x 8 straps

Paused DB high incline press:

44 x 10,10,10 (2:45)

Smith machine high incline press:

+90 x 9,8,7,1 (3:00)

SA shoulder press machine:

92.5 x 10,10,10 (2:30) comfortable for right, last set hard for left, repeat next week

EZ skulls:

45 x 12,12,12 (2:45)

Facepulls:

28 x 24,24,24

Squat:

177.5 kg x 10
172.5 kg x 10 sets of 3 reps 90-105 sec rests

Soaked with sweat after that

Pause deadlift with straps no belt:

160 x 10,10
162.5 x 10

Back machine:

95 x 9,9,9 2:30

Back machine 2:

81 x 9,9,9 2:30

NG pull-up:

8,8,8,8,8 4:00

Superset with hyper extension:

25 kg x 12,12,12

Bb curl against wall:

35 x 12,11,8+2

Db preacher:

16 x 12,12,12 2:00

Feet up paused pin bench press partials:

125 x 10,10,10 (5:00)

2 reps up on last week. Good

Incline bench press:

91 x 12,12,9+3

4:00 rests. No stopping between reps. Gave myself 30 seconds before getting the final 3

Seated db lat raise:

12 x 19/19/19 2:00

Facepulls:

28 x 25/25/25 2:00

Squat:

190 x 6,6,6

Not hard

Deadlift:

225 x 6,6

Good form until last 3 reps second set

Paused high incline db press:

44 x 10,10,9 2:30

High incline smith machine press:

+90 x 9,8,7+1 3:00

Paused maybe 5 seconds for the +1 rep so won’t count it

SA shoulder press machine:

92.5 x 12/12 and 8 / 8 2:30

Eurgh down on last week

EZ skullcrushers:

+45 x 12,12,12 2:30

Ropey last rep, repeat next week

Facepulls:

28 x 26/26/26

Squat:

192.5 x 6

Good depth today

Pause deadlift:

165 x 8 straps, rushed it a bit

Back machine:

95 x 10,10,10 2:30

Back machine 2:

81 x 10,10,10 2:30

NG pull-up

bW x 9,9,9,9,7 4:00

Superset with hyper extension:

26 kg x 8,8,8

Shrugs:

120 x 12,12,12

Barbell curl:

35 x 12,12,8+2

DB preacher :

16 x 12,12,12 2:00

Feet up paused partial bench press to pins:

130 x 8,8,7F,1 5:00

Surprised to fail a rep. Bench is narrow and raised in the middle so easy to lose stability

Incline bench press:

91 x 12,12,11+1 4:00

Need to be careful not to rush and bounce reps

Seated DB lat raise:

12 x 20,20,20 2:00

Facepulls:

28 x 27,27,27 2:00

Squat:

195 x 3
197.5 x 3
200 x 3

Comfey

Paused deadlift, straps no belt:

170 x 6
175 x 6

Paused seated DB high incline press:

44 x 8/8/7 2:30

Smith machine high incline press:

+90 x 9/8/7 3:00

SA shoulder press machine:

+70 x 12/12/12 2:30

EZ skullcrushers:

+45 x 12,12,12 2:30

Facepulls :

28 x 27/27/27

Squat:

180 x 2
200 x 3
210 x 2 more there

Deadlift:

220 x 1
235 x 3
245 x 2 - easy