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93hopkinsonrIcon...27-06-2018 @ 00:30 
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Mr.Potato deadlift
Member 2675, 4618 posts
SQ 300, BP 200, DL 300
800.0 kgs @ 110kgs UnEq
Training 26/6/18

Squat

Bar x 10
Bar 2x5
60kg x 10
60kg x 5
100kg x 5
100kg x 3
140kg x 3
165kg x 5
165kg x 5
165kg x 5

Notes

No adductor pain. Still doesn’t feel right but probably the best it has felt in a while. I was going to do other stuff but the gym was just too hot
93hopkinsonrIcon...27-06-2018 @ 21:42 
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Mr.Potato deadlift
Member 2675, 4618 posts
SQ 300, BP 200, DL 300
800.0 kgs @ 110kgs UnEq
Training 27/6/18

Bench press

Bar 3x10
60kg x 10
60kg x 5
80kg x 5
100kg x 5
120kg x 2
140kg x 1
160kg x 1
170kg x 1
140kg x 6

Strict press

Bar x 8
60kg x 5,5,5

Dumbbell skull crushers

20kg x 3,3
12.5kg x 12,12

Rotator cuff external rotation cables

10,10,10

Notes

400mg ibuprofen, 1 codeine. End of this bench cycle now. I’m pleased to get this. Body weight 100.8kg today
93hopkinsonrIcon...30-06-2018 @ 16:14 
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Mr.Potato deadlift
Member 2675, 4618 posts
SQ 300, BP 200, DL 300
800.0 kgs @ 110kgs UnEq
Training 29/6/18

Sumo deadlift

Bar x 10
Bar 2x5
60kg x 10
60kg x 5
100kg x 5
100kg x 3
140kg x 3
180kg x 2
220kg x 1 - mixed grip
Straps on
240kg x 1
Belt on
260kg x 1
280kg x 1
215kg x 5
215kg x 5
215kg x 5
93hopkinsonrIcon...01-07-2018 @ 16:22 
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Mr.Potato deadlift
Member 2675, 4618 posts
SQ 300, BP 200, DL 300
800.0 kgs @ 110kgs UnEq
Training 1/7/18

Squat

Bar x 10
Bar 2x5
60kg x 10
60kg x 5
100kg x 5
100kg x 3
140kg x 3
175kg x 5
Belt on
175kg x 5
175kg x 5

Adductor machine

10,10,10

Lat pulldown

10,10,10

Close grip lat pulldown

10,10,10

Bicep curl

10,10

Hammer curl

10,10
93hopkinsonrIcon...03-07-2018 @ 13:37 
Avatar
Mr.Potato deadlift
Member 2675, 4618 posts
SQ 300, BP 200, DL 300
800.0 kgs @ 110kgs UnEq
Training 2/7/18

Bench press

Bar 3x10
60kg x 10
60kg x 5
80kg x 5
100kg x 5
120kg x 5
120kg x 5

Strict press

60kg x 5
60kg x 5

Notes

Stopped there. The bench pressing left my shoulder in too much pain. I had 400mg ibuprofen and no codeine. It really took my enthusiasm and I just couldn’t be arsed.

I’m changing my whole training split now. Usually I make sure I get one squat, bench and deadlift session in a week but the way my work roster is sometimes I have to squeeze a lot into a few days.

From this day I will have a 10 day split. I work 4 in and 6 off. So I will make sure I get 1 squat, 1 bench, 1 deadlift, 1 overhead session in every 10 days and then maybe a couple of assistance days. I want to be always fresh to train and pain and injuries holes me back the most.

My new plan will look something like:

Day 1 - squat
Day 2 - bench
Day 3 - rest
Day 4 - overhead
Day 5 - deadlift
Day 6 - assistance
Day 7 - work
Day 8 - work
Day 9 - work
Day 10 - work

Let’s see how that goes
93hopkinsonrIcon...07-07-2018 @ 12:14 
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Mr.Potato deadlift
Member 2675, 4618 posts
SQ 300, BP 200, DL 300
800.0 kgs @ 110kgs UnEq
Training 6/7/18

Squatted up to 180kg paused. Easy. Too hot so I left lol
93hopkinsonrIcon...07-07-2018 @ 13:48 
Avatar
Mr.Potato deadlift
Member 2675, 4618 posts
SQ 300, BP 200, DL 300
800.0 kgs @ 110kgs UnEq
Training 7/7/18

Bench press

Bar 3x10
60kg x 10
60kg x 5
80kg x 5
100kg x 5
120kg x 2
125kg x 5
125kg x 5
125kg x 5

Strict press

Bar x 10
65kg x 5
65kg x 5
65kg x 5

Dips

Bw x 10
Bw x 10
Bw x 10

Notes

200mg ibuprofen, 1 codeine. This was manageable pain wise but still not great. First set wasn’t too bad but as I go on the pain gets worse. Don’t know how I would have coped without the codeine. Has anyone any experience of cannabis oil? Drops, vape, rub... whichever. I’m thinking about trying it soon as I need to try something new with this shoulder
93hopkinsonrIcon...08-07-2018 @ 22:34 
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Mr.Potato deadlift
Member 2675, 4618 posts
SQ 300, BP 200, DL 300
800.0 kgs @ 110kgs UnEq
Training 8/7/18

Sumo deadlift

Bar x 10
Bar x 5
60kg x 10
60kg x 5
100kg x 5
100kg x 3
140kg x 3
180kg x 2
220kg x 1 - mixed grip
Belt on
250kg x 1
Straps on
270kg x 1

Notes
Left it there. The gym was just too hot. The plan was originally 290x1 and 225 3x5. I’ve not been in a good run with training since May now. I really need to sort it out
93hopkinsonrIcon...09-07-2018 @ 21:08 
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Mr.Potato deadlift
Member 2675, 4618 posts
SQ 300, BP 200, DL 300
800.0 kgs @ 110kgs UnEq
Training 9/7/18

Squat

Bar x 10
Bar x 5
60kg x 10
60kg x 5
100kg x 5
100kg x 3
140kg x 3
180kg x 1 - paused
185kg x 5
Belt on
185kg x 5
185kg x 5
93hopkinsonrIcon...10-07-2018 @ 19:53 
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Mr.Potato deadlift
Member 2675, 4618 posts
SQ 300, BP 200, DL 300
800.0 kgs @ 110kgs UnEq
Training 10/7/18

Bench press

Bar 3x10
60kg x 10
60kg x 5
80kg x 5
100kg x 5
120kg x 2
130kg x 5
130kg x 5
130kg x 5

Strict press

Bar x 10
65kg x 5
65kg x 5
65kg x 5

Dumbbell flies

17.5kg x 8,8

Dips

Bw+10kg x 10,10,10

Rear delts

10,10,10

Notes

400mg ibuprofen. Ok at first but more painful as I went on. Not unbearable though
93hopkinsonrIcon...12-07-2018 @ 21:06 
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Mr.Potato deadlift
Member 2675, 4618 posts
SQ 300, BP 200, DL 300
800.0 kgs @ 110kgs UnEq
Training 11/7/18

Sumo deadlift

Bar x 10
Bar x 5
60kg x 10
60kg x 5
100kg x 5
100kg x 3
140kg x 3
180kg x 2
220kg x 1 - mixed grip
Belt on
250kg x 1
Straps on
272.5kg x 1
285kg x fail

Notes

Stupid really. I was fatigued and not even feeling strong yet went off track to try and pull a heavy weight. I’m really annoying myself at the moment. I need to drag myself back on track
93hopkinsonrIcon...12-07-2018 @ 21:07 
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Mr.Potato deadlift
Member 2675, 4618 posts
SQ 300, BP 200, DL 300
800.0 kgs @ 110kgs UnEq
Training 12/7/18

Lat pulldown

50kg x 10
60kg x 10
70kg x 10
80kg x 10

Close grip lat pulldown

60kg x 10
60kg x 10
60kg x 10

Reverse bench

40kg x 10,10,10

Bicep curl

10,10

Hammer curl

10,10

Notes

Just doing what I was too lazy to do yesterday
93hopkinsonrIcon...16-07-2018 @ 23:40 
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Mr.Potato deadlift
Member 2675, 4618 posts
SQ 300, BP 200, DL 300
800.0 kgs @ 110kgs UnEq
Training 16/7/18

Squat

Bar x 10
Bar x 5
60kg x 10
60kg x 5
100kg x 5
100kg x 3
140kg x 3
180kg x 1 - paused
195kg x 4 - I wanted 8 but it jist wasn’t there today so I left it. I will do this on Sunday. I’ve been a bit under the weather recently.
Belt on
185kg x 5
185kg x 5

Notes

Right at the bottom I could feel something deep in my groin a little bit. Nothing painful but not right. Hopefully it’s nothing and I can just carry on. The last thing I need is another injury
93hopkinsonrIcon...17-07-2018 @ 21:31 
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Mr.Potato deadlift
Member 2675, 4618 posts
SQ 300, BP 200, DL 300
800.0 kgs @ 110kgs UnEq
Training 17/7/18

Bench press

Warm up external rotators
Bar 3x10
60kg x 10
60kg x 5
80kg x 3
100kg x 3
120kg x 1
135kg x 5
135kg x 5
135kg x 5

Strict press

Bar x 10
65kg x 5
65kg x 5
65kg x 5

Dumbbell flies

17.5kg x 8
17.5kg x 8

Dips

20kg x 10
20kg x 10
20kg x 10

Dumbbell skull crushers

17.5kg x 8
17.5kg x 8

Notes

400mg ibuprofen. Hurt a little bit by the end set but much better. Can only put this down to down rotations with bands in between sets
93hopkinsonrIcon...19-07-2018 @ 11:59 
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Mr.Potato deadlift
Member 2675, 4618 posts
SQ 300, BP 200, DL 300
800.0 kgs @ 110kgs UnEq
Training 18/7/18

Dumbbell skull crushers

5kg x 10
10kg x 10
15kg x 10
17.5kg x 10
20kg x 3
15kg x 10
10kg x 10

Dips

20kg x 10
20kg x 10
20kg x 10

Tricep rope pushdowns

10,10,10

Bicep preacher machine

10,10,10

Dumbbell curl

10,10

Hammer curl

10,10

External cable rotations

10,10,10

Notes
I don’t know how people do bodybuilding lol, it’s boring as f**k

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