Jamie's Log..

Squat:

197.5 x 6,6,6

Good. Used my legs not my back this time

Deadlift :

230 x 3,4

Neither set maximal, instead focusing on form

Back machine:

97 x 11,11,11 2:30

Back machine 2:

86 x 11,11,11 2:30

NG pullup:

+10 kg x 7,7,7,7,7,6,5,5,5,5 (2:00)

Curl against wall super strict:

36 kg x 10,10,6+2 2:00

Straight bar preacher slow and controlled:

32.5 kg x 12,10,7F,6 2:00

DB preacher curl:

14 x 12
16 x 8

Paused DB bench press:

57.5 x 9,9,8F

Urgh same as last week. Next week I am going to do more warm up work, use the 52.5s (not 50s) for the penultimate set and try harder

DB incline bench press:

52.5 x 8,8,7

Seated DB lat raise:

12.5 x 10/10/10 2:00

Squat:

200 x 6 PB

Pause deadlift:

185 x 8 (straps no belt)

Back wasn’t quite as flat as I’d like, repeat next time

Paused high incline DB press:

46 x 10,10,10 3:00

SA shoulder press machine :

92.5 x 12,12,12 4:00

DB skulls:

18 x 12,12,12 2:00

Facepulls:

26 x 23,23,23

Squat:

205 x 3
207.5 x 3
210 x 3

Pause deadlift:

185 x 6,6,1

Straps no belt.

Cable back machine :

87 x 8,8,8,8,8 2;30

NG pull-up :

15 kg x 7 sets of 5 reps 3:00

Standing barbell curl:

35 x 12,12,12 2;00

Preacher curl:

32.5 x 10,10,10,8 2:30

Squat:

210 x 3 - very good
217.5 x 2 harder

Deadlift:

240 x 3 great form happy with that
250 x 2 form compromised slightly but 250 no longer feels spine shatteringly heavy

Pause DB bench press:

57.5 x 10,9,7F

Surprised not to get the 8th rep on the last set but happy with the 10

Incline DB bench press:

52.5 x 8,8,8

Seated DB lat raise:

12.5 x 12,12,12 2:00

Paused high incline DB press:

48 x 10,10,8 4:00

SA shoulder press machine :

92.5 x 12,12,12 (3:45)

DB skullcrushers :

18 x 13,12,10 2:00

Single arm cable press downs:

17 x 12,12,12 2:00

Something new, let’s see if there’s soreness tomorrow


Facepulls:

23 x 25,25,25 2:00

Squat:

225 x 4 PB

Final rep took everything I had. Good depth on all 4 though

Deadlift:

177.5 x 4
185 x 2 - oops was meant to be 4
190 x 2

Hack squat:

+110 x 5
+130 x 5

Hamstring curl:

Sets of 8

Back machine:

97 x 12,12,12 2:30

Back machine 2:

86 x 12,12,12 2:30

NG pull-up:

15 kg x 7 sets of 6 reps 3:00

Barbell curl:

36 x 10,10,10 2:00

Preacher curl:

30 x 10,10,10,9 2:00

Pause DB bench press:

60 x 6,6,6

Incline DB bench press:

52.5 x 9,9,9

Inclines felt really good this week, probably because I didn’t go to failure on the flat first

Seated DB lat raise:

12.5 x 15/15/15 2:00

Pause DB high incline press:

48 x 10,10,10 4:00

SA shoulder press machine:

+92.5 x 12,12,12 3:30

DB skullcrushers:

18 x 13,13,10 2:00

Press downs:

72 x 12,12,12 2:00

Facepulls:

23. 27,25,25 2:00

Squat:

187.5 x 6,6,6,6

Not easy, fatigued from last week probably and didn’t sleep well either

Deadlift:

215 x 6,6

Not textbook form but close