If I'd paid attention to how you logged them down then I would have realised

Have been thinking of taking a circuit training approach but gets tricky in a busy gym so end up alternating the movements full body then upper and lower biased.

Yeah, this way worked as I just used a smith and a few DBs. With Viking squats it wouldve been more tricky.

19th January - Shoulders & Arms:

A1: Power HC2PP [2-1-X-0]: 80kg x 5 / 82.5kg x 5 / 85kg x 4 / 92.5kg x 1
120s rest

B1: DB shoulder press [3-0-X-0]: 36kg x 9 / 36kg x 7 / 36kg x 6 => 24kg x 7
90s rest

C1: Crucifix raise [3-0-X-0]: 10kg x 10 / 10kg x 9 / 10kg x 8
60s rest
C2: Lateral raise (strict, from hips) [2-0-X-1]: 16kg x 10 / 16kg x 8 / 16kg x 8
60s rest

SS D1: Fat Gripz DB curl [2-0-X-0]: 24kg x 10 / 24kg x 9 / 24kg x 8
SS D2: CGBP [3-0-X-0]: 105kg x 9 / 110kg x 7 / 110kg x 6
120s rest

SS E1: BB curl [2-0-X-1]: 35kg x 10 / 40kg x 8 / 40kg x 7
SS E2: Dip [2-0-X-0]: BW x 20 / BW x 20 / BW x 20
90s rest

Notes:

Feeling more rested today although I'm still not sleeping properly. Woke up 3 times last night. I think it's just that I've got loads on my mind - mainly about work as I'm thinking about moving on. Always a stressful time I suppose. Had a phone interview early this morning and am feeling more relaxed now so hopefully I'll get a full night's sleep tonight.

Today's session was good in spite of all that. Looking forward to training with Alex and Big Si on Thursday.

Try windind down at nights mate. Get your meals ready and do all the things you do then have a bath (candle lit) and then crack one off......in the bath if you like but wash your hair first. No need to condition.

Nice weight to be PP!

Strong pressing again Ollie.

Elbow still holding up ok?

Rab - it's just stress mate, I'd love to knock one and fall asleep out but my libido's been fucked all week on top of everything else. My range is good but not sure I could hit my own hair either.

Elbow's pretty much fine now - it's not causing me any problems any more.

still going strong ollie like the routine

21st January - Chest, Back & Arms:

Notes:

Bit of a freestyle session with Alex and Si at Raynes Park tonight. Neither of them fuck around so it was good fun and good to have some mostly non-homosexual banter.

Not 100% sure what I did as I left my training diary in my bag but working sets went something like this:

A1: Incline DB press [2-0-X-0]: 48kg x 11 / 50kg x 8 / 50kg x 7 / 50kg x 5

B1: Iso row [3-0-X-0]: No idea - 3 sets to failure

C1: Flat flyes [3-1-X-0]: 3 sets to within a rep of failure

D1: Ischemic hammer pulldowns [3-0-X-0]: 30 x 10 / 40 x 10 / 40 x 10

E1: DB curl: 3 sets @ 18kg
E2: Rope pressdown: 3 sets @ 30kg

You did very well as we don't hang around, but next time I expect to see you move the 52kg db's!

Nice pressing

Very strong incline DB Ollie.

Did the threat of Si tea bagging you mid set make you lift that bit more?

If anything it diverted blood to my c0ck in anticipation so I'd say it hampered things.

Rab wrote:Very strong incline DB Ollie.

Did the threat of Si tea bagging you mid set make you lift that bit more?

I really wanted to teabag him, but I don't do tht one first dates.

Didnt you have a posedown after training?

reminds me of my raynes park sessions couple of summers back, good fun! Next time im around in london, il see if you guys are about lol

That would be good mate, hectic but good.

22nd January - Legs:

A1: Front squat [2-0-X-0]: 130kg x 6 / 130kg x 6 / 130kg x 5 / 140kg x 2 / 150kg x 2
120s rest

B1: RDL [3-1-X-1]: 140kg x 8 / 160kg x 6 / 160kg x 6 / 160kg x 5
120s rest

C1: Leg extension [3-0-X-0]: 92.5kg x 9 / 92.5kg x 8 / 92.5kg x 8
C2: Leg curl [2-0-X-0]: 75kg x 8 / 80kg x 8 / 80kg x 7
90s rest

D1: Unilateral leg press calf-raise [2-3-X-1]: +100kg x 15 / +100kg x 15 / + 100kg x 15
75s rest

Notes:

DIdn't train legs last week as I was worried I was overtraining. No loss in strength, but the doms were murder yesterday.

Trying to fit a shoulders session in today as I've got to run to the airport early this afternoon, and ended up having a bit of a lie in (much needed).

Front's are still looking very good. Been thinking about adding these back in at some point myself.

I find them much kinder to my back than back squats, plus they're one of the best core exercises.

24th January - Shoulders & Arms:

A1: Power HC2PP [2-1-X-0]: 80kg x 5 / 82.5kg x 5 / 85kg x 4 / 85kg x 3
120s rest

B1: DB shoulder press [3-0-X-0]: 36kg x 10 / 36kg x 8 / 36kg x 7 => 24kg x 7
90s rest

C1: Crucifix raise [3-0-X-0]: 10kg x 10 / 10kg x 8 / 10kg x 8
60s rest
C2: Lateral raise (strict, from hips) [2-0-X-1]: 16kg x 10 / 16kg x 9 / 16kg x 8
60s rest

SS D1: DB curl [2-0-X-0]: 24kg x 11 / 24kg x 10 / 24kg x 9
SS D2: FG CGBP [3-0-X-0]: 105kg x 9 / 110kg x 7 / 110kg x 6
120s rest

Notes:

Quick session today, but a strong one. Got plenty of food down me this weekend and look and feel pretty full after this.

Very strong Ollie, those boys down your gym must have been creaming themselves!

I was not In the mood for their shit today mate! Managed to nab an X5 for the weekend and had a parking ticket on an unresricted road because I had one tyre on the pavement which is flush to the road! Cunts.

Couple of fitties about though. They were even girls!

Nice hang cleans!

That completely sums up all that is wrong now with The Man - money grabbing, robbing See You Next Tuesday.

Lambeth council is one of the worst for it. I'm definitely appealing, it was that or have it jutting out into the road.