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Time to start journaling again

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FlooblerIconTime to start journaling again11-09-2018 @ 13:59 
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Member 5964, 573 posts
SQ 240, BP 160, DL 265
665.0 kgs @ 99kgs UnEq
Dieted for a few weeks after my last comp and now feeling rather weak & skinny lol. Time to get serious and strong again. No comps planned in the near future so just some general off season training for now, gonna take my time and build everything up slowly

Monday 10/09/2018

Incline bench
Bar x 2 sets
40kg x 5
60kg x 5
80kg x 5
95kg x 5
105kg x 5 sets of 5

Incline dumbbell bench
26kg's x 12
30kg's x 12
34kg's x 12
38kg's x 2 sets of 10

Dips
Bodyweight x 4 sets of 12

Dumbbell flyes
14kg's x 12
14kg's x 15
16kg's x 2 sets of 12

Incline dumbbell skullcrushers
12kg's x 4 sets of 15

Rope pushdowns
30kg x 4 sets of 15

Seated overhead dumbbell extension
65lbs x 12
65lbs x 15
36kg x 9
36kg x 10
FlooblerIcon...11-09-2018 @ 14:03 
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Member 5964, 573 posts
SQ 240, BP 160, DL 265
665.0 kgs @ 99kgs UnEq
Tuesday 11/09/2018

Neutral grip pull-ups (all from a dead hang)
Bodyweight x 2 sets of 5
+10kg x 10
+20kg x 3 sets of 5
+10kg x 2 sets of 5
Bodyweight x 8

Bent over rows
50kg x 12
70kg x 10
80kg x 3 sets of 10
Add straps
110kg x 6

Dumbbell rows
41kg x 4 sets of 8

Bent over dumbbell flyes
8.5kg's x 4 sets of 15

Barbell curls
20kg x 12
30kg x 10
35kg x 8
40kg x 3 sets of 8
50kg x 1
55kg x 1
60kg x 1

Hammer curls
16kg's x 4 sets of 15

Farmers walk
57.5kg's x 6 sets of 20m
FlooblerIcon...12-09-2018 @ 23:35 
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Member 5964, 573 posts
SQ 240, BP 160, DL 265
665.0 kgs @ 99kgs UnEq
Legs today but ended up splitting it up into two sessions so I could train with the gf this evening

Wednesday 12/09/2018 AM

Safety bar squats
60kg x 10
60kg x 11
100kg x 10
140kg x 10
Add soft belt
160kg x 9
180kg x 2 sets of 8

Hack squat
40kg x 12
60kg x 12
80kg x 12
90kg x 10

Standing calf raise
60kg x 6 sets of 12

Seated calf raise
20kg x 8
30kg x 8
40kg x 8
40kg x 10


Wednesday 12/09/2018 PM

Deficit deadlift
60kg x 2 sets of 5
100kg x 5
140kg x 5
160kg x 4 sets of 5
Remove deficit
160kg x 8

Walking lunges
24kg Kettlebells x 2 runs of 30m
50kg x 30m
80kg x 20m
100kg x 10m

Seated leg curls
40kg x 12
50kg x 2 sets of 12
60kg x 8
50kg x 12
35kg x 2 sets of 15 (1 1/4 reps)
FlooblerIcon...13-09-2018 @ 23:32 
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Member 5964, 573 posts
SQ 240, BP 160, DL 265
665.0 kgs @ 99kgs UnEq
Thursday 13/09/2018

Incline bench
Bar x a couple sets
50kg x 6
70kg x 5
90kg x 5
107.5kg x 5 sets of 5
Harder than I would've liked, felt fatigued and the bench I was using wasn't the best

Close grip bench
60kg x 6
80kg x 6
100kg x 4 sets of 6

Strict dumbbell press
20kg's x 12
26kg's x 10
26kg's x 9
26kg's x 10

Cable flyes / Side raises superset
4 sets of 10-15 / 8kg's x 4 sets of 15

Rope pushdown / Overhead rope extension superset
4 sets of 10 each
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