Duplicate of my Excel File

Sugar Free

HB Squat: 115 x 4 x 8
Leg Press: 200 x 4 x 12

Leg Curl: Stack 9 x 2 x 12, 1 x 10
Standing Calf Raise: ~115 x 4 x 10

Crunches: 15 x 3 x 12


Shoulder was ok in the end although I loaded up on ibuprofen beforehand. Tried a thumb over the bar grip but didn't like it so just stuck with normal grip but slightly wider than normal (middle finger on the rings).

Squat was +2.5kg and actually easier in terms of effort compared to last week. Will try to get this up to 120 x 4 x 8 given my weight is hovering just below 89kg now and I plan to get it a little lower.

Sugar Free

Well, turns out training two days after hurting my shoulder was a bad idea as that's only when the pain really started to kick in. Any significant internal or external rotation wasn't happening so basics like pressing, squatting and deadlifting on a straight bar were out.

Several physio visits later and it's still not 100% but I can go back training at least. We'll see how I go.

Sugar Free

DB Bench: 50 x 3 x 10, 50 x 1 x 9 (30X0)
CSR: 80 x 4 x 10 (20X0)

Standing Rear Cable Flys: 3 x 10
Face Pulls: 3 x 12

Rope PDs: 3 x 12
Cable Row: 4 x 10 (2X0)

DB Curls: 3 x 12

Sugar Free

Sq: 100 x 5 x 8 (3 HB, 2 LB)
Lying Leg Curl: 3 x 10 (20X0)

Calf Raises: 3 x 12
Ab Wheel: 3 x 10

That's all as a re-introduction. Shoulder was quite painful squatting, had hoped it wouldn't be too bad. So kept it fairly light and had to alternate between low and high bar to avoid aggravating any one part too much. Bleh.

Sugar Free

DB Bench: 50 x 4 x 10 (30X0)
ss w/
DB Row: 25 x 4 x 10

Face Pulls: 3 x 12
Cable Internal Rotation: 3 x 10

DB Reverse Flyes: 10 x 3 x 10
ss w/
DB Curls: 30 x 3 x 12
ss w/
DB Rolling ext: 30 x 3 x 10


All I had time for this morning. Shoulder feels a bit better compared to last upper session. Legs in DOM agony lol. Internal rotation exercises - despite aggravating slightly - are much needed. Left side is far weaker and I can feel everything contracting hard.

Sugar Free

DB Bench: 55 x 4 x 8 (30X0)
ss w/
DB Row: 27.5 x 4 x 10

Rear Delt Raises: 10 x 3 x 10 (30X0)
Lat. Raises: 15 x 3 x 10

Cable Row: 4 x 15
Face Pulls: 3 x 15

Cable internal rotation: 3 x 10
ss w/
Cable external rotation: 3 x 10

Pushdowns: 3 x 12 (3010)
DB Curls: 3 x 8 (3010)

A.M. Planned to do lower later but ehh, chose to sleep instead. Will get to it tomorrow.

Sugar Free

Squat: 105 x 3 x 8
DL: 120 x 5 x 5

Leg Curls: 3 x 12
Calf Raises: 3 x 12

Planks: 3 x 60 secs


Done last week. Had a stag and outdoor activities to do over the weekend so didn't want to be wrecked.

Sugar Free

DB Bench: 55 x 4 x 10 (30X0)
ss w/
DB Row: 27.5 x 4 x 12
ss w/
Lat. Raise: 15 x 4 x 8 (30X0)

Cable Row (fat grip): 5 x 10 (1110)
Face Pulls: 3 x 12

Cable Ext. Rot: 3 x 10 (30X0)
Machine Chest Press: 3 x 10 (30X0)

Pushdown: 3 x 12 (30X0)
DB Curls: 2 x 10, 1 x 8 (30X0)

Sugar Free

A few days ago:

Leg Extensions: 5 x 12 (30X0)
ss w/
Lying Leg Curl: 5 x 8 (30X0)

DB Bench: 3 x 15 (22X0)
ss w/
DB Row: 3 x 10 (22X0)

DB Curls: 3 x 10
ss w/
Pushdowns 3 x 10


Had a pretty significant life PR to take care of so just did something.

Alf Veedersane

Sugar Free wrote: »

Had a pretty significant life PR to take care of so just did something.

I'm gonna guess and say congratulations!

Sugar Free

Alf Veedersane wrote: »

I'm gonna guess and say congratulations!

Lol you would be correct , thanks!