Age: 25 Weight: 75kg Height: 5' 7''
Aims:
1) Lower body fat to approx 10% 2) Bench press own weight i.e. 75kg 3) Get in shape for the summer and this years triathlons i.e. run 5km consistently in 23 minutes. I did so recently but cannot keep it up regularly at the moment. 4) Squat some decent weights - never really tried this exercise much before 5) Deadlift some decent weights - never really tried this exercise much before
Past Fitness:
Used to cycle to work in France: 31km in 51 minutes 2 seconds
Have been a general gym goer. Never really followed a program. Went from a stick insect 19 year old to fairly well developed 25 upper body over that time. Now I'm hoping to put the whole lot together with some serious cardio for the triathlons.
List of events: (added on June 14th 2011 to keep track of the stuff I've done in this log over the years, and act as an index / table of contents)
Random:
London to Brighton Bike Race: 113km on June 18th 2007
JPMorgan Corporate Chase in Battersea Park: Run 5.6km (26:05)
London Triathlon (Olympic Distance) 3h 03m 57s
Blenheim Triathlon (Sprint Distance) - June 9th 2008
London Triathlon (Olympic Distance) - August 13th 2008
Gladiators Contendor Try Out
Measurement Chart
Revelation 1: The wisdom of kevpants
531 start
London Tri 2009 Sprint
Crossfit Ireland Invitational (Dublin) - Sept 2009
Bodyweight 80kg
Weight gain summary
531 end & 6 cycle summary
Joined Powerlifting Club
Powerlifting Competition #1 - Melbourne Feb 2010 - 115/85/152.5 --> 352.5kg @ bodyweight 78.90kg
Powerlifting Competition #2 - Melbourne April 2010 - 125/92.5/160 --> 377.5kg @ bodyweight 79.30kg
Powerlifting Competition #3 - Melbourne June 2010 - 132.5/ - /165 --> N/A kg @ bodyweight 81.05kg
Powerlifting Competition #4 - Melbourne Sept 2010 - 135/95/170 --> 400kg @ bodyweight 80.90kg
Powerlifting Competition #5 - Melbourne Nov 2010 - 140/97.5/175 --> 412.5kg @ bodyweight 81.70kg
Powerlifting Competition #6 - Raw Nationals - Melbourne March 2011 -150/97.5/180 --> 427.5kg @ bodyweight 82.48kg
Bodyweight 90kg
Powerlifting Competition #7 - Melbourne June 2011 - 152.5/100/170 --> 422.5kg @ bodyweight 82.65kg
Powerlifting Competition #8 - Perth Oct 2011 - bench only --> 100kg @ bodyweight 83.4kg
Powerlifting Competition #9 - Perth Apr 2012 - bench only --> 95kg @ bodyweight 82.15kg
Powerlifting Ref
Powerlifting Competition #10 - Perth Nov 2012 - 150/100/155 --> 405kg @ bodyweight 82.4kg
Powerlifting Competition #11 - Perth Oct 2013 - 145/97.5/157.5 --> 400kg @ bodyweight 83kg
Powerlifting Competition #12 - Perth Apr 2014 - 155/102.5/172.5 --> 430kg @ bodyweight 82.5kg
Powerlifting Competition #13 - Perth Jul 2014 - 147.5/107.5/165 --> 420kg @ bodyweight 84.75kg
Powerlifting Competition #14 - Perth Oct 2014 - 157.5/105/175 --> 437.5kg @ bodyweight 81.3kg
Powerlifting Competition #15 - Melbourne Mar 2015 - 160/110/170 --> 440kg @ bodyweight 82.2kg
Powerlifting Competition #16 - Melbourne Jun 2015 - 152.5/110/180 --> 442.5kg @ bodyweight 82.05kg
Powerlifting Competition #17 - Melbourne Oct 2015 - 145/112.5/165 --> 422.5kg @ bodyweight 82.90kg
Bench Peak 106kg - 6x3 - July 3rd 2016
Deadlift Peak 173kg 2x3 - Aug 26th 2017
Squat Peak 150kg 1x5 - Aug 31st 2017
Bench Peak 113kg 6x3 - Sept 1st 2017
Squat Peak 170kg 1x1 - Oct 9th 2017
Deadlift Peak 200kg 1x1 and 177kg 1x3 - Oct 14th 2017
Bench Peak 125kg 1x1 - Oct 17th 2017
Squat Peak 150kg 3x3 - Sept 19th 2018
Bench Peak 117kg 3, 3, 2 and 100kg x8 - Sept 21st 2018
Deadlift Peak 175kg 1x3 - Sept 22nd 2018
Powerlifting Competition #18 - Dubai Sept 2018 - 165/120/200 --> 485kg @ bodyweight 81.70kg
Powerlifting Competition #19 - Dubai Apr 2019 - 170/122.5/207.5 --> 500kg @ bodyweight 82.30kg
Powerlifting Competition #20 - Dubai Sept 2019 - 162.5/120/200 --> 482.5kg @ bodyweight 82.95kg
Powerlifting Competition #21 - Melbourne Nov 2022 - 140/102.5/185 --> 427.5kg @ bodyweight 82.85kg
Powerlifting Competition #22 - Sydney Feb 2025 - 140/BOMB/170 —> BOMB @ bodyweight 82.85kg
Powerlifting Competition #23 - Sydney Apr 2025 - 152.5/107.5/170 —> 430kg @bodyweight 82.5kg
Friday Sept 17th: Squat deload
Landmine Squat
bar - 1x5
bar +5kg - 1x5
bar +10kg - 1x5
bar +15kg - 1x5
bar +20kg - 1x5
bar +25kg - 1x5
bar +30kg - 1x5
bar +35kg - 1x5
bar +40kg - 3x5 ... worksets
bar +10kg - 1x10 ... drop set
---
Neck Flex
Extension: +2.5kg - 1x20
Extension: +5kg - 1x20
Extension: +7kg - 1x20
Curl: +2.5kg - 1x20
Curl: +5kg - 1x20
Worked up to greater weights on Landmine Squat: bar +40kg (i.e. two blue bumpers). Found a good stance and motion feels solid. Finished off with a drop set of 10 reps.
Purposefully did no other lowerbody exercises as want to see what kind of DOMS the Landmine Squat gives me specifically. Writing this a couple days later I'd say I feel it now more in the mid to upper back. Legs just feel confused / mildly dazed rather than being completely frazzled.
Neck training always feels good.
Thursday September 16th: Bench day 10 of 12
Band Pull Apart
6x10
Bench (paused)
85kg - 6x5 ... worksets. Done in 25 mins inclusive of band pull apart supersets.
Neck Training
Face Up Flexion - 3x10 (+0kg, +1kg, +2.5kg)
Face Up Rotation - 3x10
Face Down Extension - 1x30 (+0kg, +1kg, +2.5kg)
Face Down Rotation - 1x30
Barbell Curl
20kg per arm - 3x10
DB Raise
4kg - 3x5 ... front
4kg - 3x5 ... lateral
Quick Bench 85kg 6x5 then various upper bodybuilding assistance.
Enjoyed the banded pull aparts, neck and DB raises.
Wednesday Sept 15th: Squat deload
bar - 1x10
bar +5kg - 1x10
bar +10kg - 1x10
Lunge (front foot on blue bumper for extra ROM)
3x10 per leg
Right: +0kg - 1x20
Right: +0.5kg - 1x20
Right: +1kg - 1x20
Left: +0kg - 1x20
Left: +0.5kg - 1x20
Left: +1kg - 1x20
Avoided standard back Squats to give SI a break.
Tried out landmine Squats which were fun. Wedged barbell in corner with mat to avoid wall/bar damage. Worked up in three light sets of 10.
Finished off with lunges and neck. First time doing weighted side neck with chain and fractional plates.
Tuesday September 14th: Bench day 9 of 12
75kg - 6x6 ... worksets. Done in 10 mins inclusive of band pull apart supersets. Easy & tricep burn in last set
Face Up Flexion - 3x10 ... face upas one giant set
Face Up Rotation - 3x10 ... all face up as one giant set
Face Down Extension - 1x30 ... using 1kg hanging off Neck Flex head harness
Face Down Rotation - 1x30 ... using 1kg hanging off Neck Flex head harness
DB Curl
10kg per arm - 3x10
1.5kg - 1x15 ... front
1.5kg - 1x15 ... lateral
Trained early morning. Was good to get through light Bench (75kg 6x6) super quick (10 mins).
Just banded pull apart supersets instead of Barbell Rows - as still giving lower right SI joint a rest.
Saturday September 11th: Deadlift day 4 of 6
Deadlift
60kg - 1x5
100kg - 1x3
*add belt*
130kg - 1x3
150kg - 3x5 ... mixed grip. Fine
DB Overhead Press (standing)
10kg - 3x10 ... light stuff
Took my time with Deadlifts: 150kg 3x5.
Slightly tweaked something lower right (SI?) on 2nd last rep of last set. Still finished off the set. Took an extra rest day afterwards and then Benched instead of Squat on the next training day - just to give it a time to heal up.
Friday September 10th: Bench day 8 of 12
Chin Up (parallel grip)
+5kg - 3x5
+0kg - 3x5
Bench Press (paused)
20kg - 1x5
100kg - 6x3 ... done in ~31 mins with chin up supersets above. First three sets normal grip (ring finger on ring). Last three sets with pinky on ring.
Floor Press
30kg - 1x6
50kg - 1x6
70kg - 1x6
Neck Training ... (no added weight)
Face Up Flexion - 3x10
Face Down Extension - 3x10
Face Down Rotation - 3x10
Various band resisted neck for 30-60 secs each - front, back, sides
DB Concentration Curl
6kg - 1x10
8kg - 1x10
10kg - 1x10
Was on auto pilot and may have thought I was Squatting instead of Benching given the warm up jumps: 20kg to 60kg to 100kg worksets.
100kg 6x3 felt a bit slow. Probably should have through in a final warm up on 80 or 85kg.
Did some floor press. Worked up to 70kg for a set of 6. Was watching some videos and doing some research on this particular exercise. Will include it going forwards for variety. Easy enough to setup & was thinking that if I was setting up a home gym again I could skim on the Bench and floor press for a while.
Thursday September 9th: Squat day 8 of 12
Calf Raise (heels hanging off step)
4x20
45DBR
1x10 ... no weight
1x10 ... holding 5kg plate
1x10 ... holding 10kg plate
1x10 ... holding 15kg plate
Squat
130kg - 3x3 ... worksets. Fine
Ab Roll Out (on knees)
3x10
SSB
42kg - 1x5
52kg - 1x8
62kg - 1x10
Leg Extension (one end of Bench up on 3 blue bumpers, V handle holding weight on foot)
a few kg - 3x20 per leg ... good a good burn out of this at high reps
Extension: +2.5kg - 1x10, +5kg - 1x10, +7.5kg - 1x10, +1kg - 1x20
Curl: +2.5kg - 1x10, +5kg - 1x10, +7.5kg - 1x10, +1kg - 1x20
Squat 130kg 3x3 handy enough.
Then - messed about with SSB and home made leg extension to target the rectus femoris for the laugh.
I notice that I get a decent pump in the vastus lateralis (i.e. outside) from Squats but not so much in the rectus femoris (mid quad). #firstworldproblems.
Recent lunging has mee feeling the rectus femoris more which is good. Was reading that leg extensions are a good way to hit it too - hence rigged up the bench and V-handle to fashion the home made leg extension.
I've been meaning to use the SSB more recently - but its just a pain to man handle into the rack after proper Squats so I've been neglecting it in favour of the more quick and dirty setup of a few lunges holding weight to chest. Sorry excuse. So, today I invested the extra 30 seconds to get it out of the corner and worked up from light to less light in three sets of 5, 8 and 10 reps. Feels so good! Just nice to sprinkle in various lower body assistance on these Squats days for variety.
Tuesday September 7th: Bench day 7 of 12
90kg - 6x4 ... worksets. Done in 15 mins inclusive of Barbell Row supersets. Fine.
Barbell Row
60kg - 6x6 ... Fine. 360kg per set (6x60kg )to equal Bench volume per set (90kg x4)
Face Up Flexion - 3x10 ... all face up as one giant set
Incline Bench (steep-ish)
30kg - 2x10
6kg per arm - 1x10
10kg per arm - 1x10
12kg per arm - 1x10
Trained in the evening. Bench and Barbell Row supsets done in 15 mins for the 12 sets. Brought grip in slightly from Bench set 4 onwards - just for variety (from ring finger on ring, to pinky on ring).
Monday September 6th: Squat day 7 of 12
GHR
70kg - 1x5
120kg - 3x5 ... worksets. Fine
Lunge (Front Squat BB hold)
20kg (i..e the bar) - 2x10 per leg
Extension: 3x30 ... various weights
Curl: 3x20 ... various weights
Squat late at night: 120kg - 3x5 after weighted GHR.
Motivation was low but got it done.
After main Squats I considered Front Squatting 60kg. Unracked it first with BB grip and then with proper FS grip... but racked it both times before actually Squatting it as just couldn't be bothered - it looked heavy & I just had zero drive to push on. Stripped the bar done to nothing and Lunge'd that instead.
Saturday September 4th: Deadlift day 3 of 6
140kg - 3x5 ... mixed grip. Fine
22kg - 3x10
Limited reps to sets of 5 on Deadlift. Going to up the weight in later weeks on Deadlift and don't want to rep myself to bits with 8s in the meantime.
Friday September 3rd: Bench day 6 of 12
80kg - 6x5 ... easy & done in ~13 mins with chin up supersets above. First three sets normal grip (ring finger on ring). Last three sets with pinky on ring.
60kg - 1x10 ... narrow grip (middle of knurl) and stopping an inch or so off chest to maintain time under tension
Face Down Extension - 1x30 ... using 1kg hanging off Neck Flex head harness. This really worked neck much more so than just head weight
Face Down Rotation - 1x30 ... using 1kg hanging off Neck Flex head harness. This really worked neck much more so than just head weight
12kg - 1x10
14kg - 1x10
Bench felt quite easy. Powered through the 6 sets varying grips and superset with Chins in 13 mins.
Adding 1kg to the face down neck work was a game changer. Some good work done on the neck. Usually I do this particular neck exercise lying face down on Bench with head over the edge unsupported. It never really feels too hard with just head weight alone (vs face up which does feel hard even with just head weight). Cannot use a chain in the this head down position (as too close to ground) to add weight. Today I used a carabiner and small 1kg plate to add weight direct to harness. Looking forward to the neck gains.
Thursday September 2nd: Squat day 6 of 12
1x10 ... single leg at a time, no weight
110kg - 3x7 ... worksets. Fine
60kg - 1x10
Extension: +5kg - 3x20
Curl: +2.5 - 3x20
Writing this a few days later so cannot remember excatly the sets/reps of the assistance. It was something like the above.
Main point to remember is that I'm going a lot heavier on the GHR/45DBR warm up 4 sets - ramping up. This makes the subsequent Squats feel way lighter.
Tuesday August 31st: Bench day 5 of 12
Barbell Curl (standing)
20kg - 3x10 ... warm up for Bench
Military Press
70kg - 6x6 ... worksets. Light & easy
55kg - 6x10 ... fine, nice light pump
Light Bench 70kg 6x6 superset with Barbell Row 55kg 6x10.
Was in a bit of a rush there and forgot to do Neck & Tricep assistance.
Monday August 30th: Squat day 5 of 12
100kg - 3x9 ... worksets. Felt good after the weighted GHR warm up
Lunge (front foot elevated on green bumper)
bodyweight +10kg - 2x10 per leg
Extension: +5kg - 2x30
Curl: +2.5 - 2x30
Went heavier on weighted GHR warm ups. Squats felt easier thereafter.
Contemplated doing some SSB assistance after but have been enjoying the single leg assistance so went for weighted lunges instead with front foot elevated.
Cut the neck flex to two sets instead of three per extension/curl... but did 30 reps per set instead of 20.
Saturday August 28th: Deadlift day 2 of 6
120kg - 3x8 ... last set double overhand.... first two sets were with first three reps double over/rest mixed.
Chin Up
Deadlift 120kg 3x8 superset with DB Shoulders. Then weighted Chins to finish off.
Friday August 27th: Bench day 4 of 12
Single Arm Row (red heavy band)
Bench
95kg - 6x3 ... felt a bit heavy
Face Down Extension - 3x20
Face Down Rotation - 3x20
Bench 95kg 6x3 quickly. Replaced Chin Ups with Band Rows as needed to get in/out very quickly and band rows are easy to blast through.
Thursday August 26th: Squat day 4 of 12
1x10 ... holding 1.5kg DB
1x10 ... holding 4kg DB
1x10 ... holding 6kg DB
120kg - 3x3 ... worksets. Fine
Lunge (front foot elevated on yellow bumper)
bodyweight +0kg - 1x10 per leg
bodyweight +5kg - 1x10 per leg
Extension: +10kg - 3x20
Squat 120kg 3x3 and assistance.
Tuesday August 24th: Bench day 3 of 12
DB Press (standing)
85kg - 6x4 ... no warm up because #YOLO
50kg - 6x10
DB Fly
1.5kg per arm - 1x10
4kg per arm - 2x10
Bench 85kg 6x4 and then assistance.
Monday August 23rd: Squat day 3 of 12
3x20
110kg - 3x5 ... worksets. Fine
Trained late at night for the first time in a while. Felt quite relaxing. Squat 110kg 3x5 easily and then took time with assistance.
Neck Extension +10kg 3x20 was fine - but feels a bit too heavy to give that warm fuzzy feeling in neck. Stood on a yellow bumper with each foot to give extra ROM so didn't have to worry about plate touching ground when at buttom of rep. I find if I crank the crane (from neck flex to bumper) too short then the chain kinda squeezes in on your upper cheeks/side of eyes and is a bit uncomfy... so best to keep the chain a bit longer... and hence the requirement for standing on bumpers. TMI - right?
Enjoyed the lunges post squats.
Saturday August 21st: Deadlift day 1 of 6
SLDL
60kg 3x5 ... one giant set including all 3 SLDL sets and all 3 Single Leg Calf Raise sets without letting bar down. Forearms on fire.
Single Leg Calf Raise
holding 60kg barbell - 3x5 per leg
100kg - 3x8 ... double overhand, beltless
24kg - 3x8 ... heavy enough with no warm up. 2nd and 3rd sets better than first.
Deadlift 100kg 3x8 superset with DB Overhead Press 24kg 3x8 per arm. Enjoyable.
Some varied assistance to warm up: SLDL and Weighted Single Leg Calf Raise.
Upper mid quads feeling nicely DOMS'd from the Lunge Front Squat (bodybuilding grip) experiment on Squat day recently.
Friday August 20th: Bench day 2 of 12
20kg - 2x10
Barbell Press (standing)
75kg - 6x5
+10kg - 3x5
DB Bench
24kg - 2x10
DB One Arm Row
Face Up Flexion - 3x10 ... all face up flexion and rotation done as a single giant set
Face Up Rotation - 3x10 ... all face up flexion and rotation done as a single giant set
Face Down Extension - 3x20 ... all face down extension and rotation done as a single giant set
Face Down Rotation - 3x20 ... all face down extension and rotation done as a single giant set
Enjoyed the assistance after easy Bench 75kg 6x5.
Thursday August 19th: Squat day 2 of 12
5x20
2x10 ... no weight
100kg - 3x7 ... worksets. Fine
4x10 ... last one with knees raised on blue 20kg bumper plate to vary angle/ROM to hit abs differently
Lunge (holding bar with front squat bodybuilding grip)
20kg - 1x10 per leg
30kg - 1x10 per leg
Rotation - 3x20 per side
Did 5 instead of 3 warm up sets on Calfs and 45DBR. Felt good and was well mobilized for Squats which then felt quite good on 100kg 3x7.
Lunge in bodybuilder front squat grip for single leg assistance.
Neck rotation with band to finish off.
Tuesday August 17th: Bench day 1 of 12
65kg - 6x6 ... worksets. Easy & very light first day
40kg - 6x10
DB Curl (standing)
14kg per arm - 1x10
16kg per arm - 1x10
DB Shoulder Press (standing)
Rolling DB Tricep Extension (lying on Bench)
6kg per arm - 1x10 ... way too light
10kg per arm - 1x10 ... still light
12kg per arm - 1x10 ... better weight... moderate to get into the motion
Bench day 1 was a light 65kg 6x6. Again with this cycle I'm starting very light and taking larger jumps, whilst focusing on varied assistance to bring up supporting muscles. And... it just means there is variety and I can get in/out of gym quicker to stay fresh mentally and avoid frying CNS with constantly going heavier and heavier cycle after cycle.
In case anyone is wondering - I skipped the final 3 days (Squat 130kg 3x3, Bench 100kg 3x3, Deadlift 150kg ~3x3) of the last cycle at the end of last week as was travelling. It wasn't a critical cycle anyway - so best just take the time off and restart new cycle rather than trying to pick up those days now at the beginning of this week.
Weighed 82.4kg after my travels. Managed to keep training on track in commercial gyms and nutrition by sipping 2 litres of full fat milk through each session. Didn't sleep too well though. Need to get back to proper sleep routine. Still feeling a bit lethargic.
Monday August 16th: Squat day 1
90kg - 3x9 ... worksets. Fine
SSB (bar = 32kg)
52kg - 2x10
First time training in home gym for a while.
2 accessory SSB Squat sets after main back Squats of 90kg 3x9. All handy. Was doing bits and pieces in between. SSB felt good to hit the quads with different exercise/angle.
Tuesday August 10th: Bench day 11 of 12
90kg - 6x4 ... worksets. Ok
Machine Unilateral Row
ascending sets - 7x10 ... from ~30kg (easy) to ~80kg (harder)
40kg - 3x10
Machine Bicep Curl
5x10 ... mixing between both arms together vs one arm at a time. Hard to get the optimal angle with elbow in line with centre of rotation
Machine Tricep Ext
5x10 ... first four sets ascending weight, then drop down a bit for fifth. This felt good ROM. Deeper than typical bench motion.
Bench 90kg 6x4 and then various upper body assistance.
Monday August 9th: Lower day 11 of 12
Calf Raise (machine, heels hanging off step)
+5kg - 3x20
+0kg - 3x10
**add belt**
120kg - 3x5 ... worksets. Erectors in ribbons from Deadlifts the other day so these were slow.
Leg Extension
10kg - 5x10 ... both legs together
10kg - 1x10 ... single leg at a time
5kg - 2x10 ... single leg at a time
Squats 120kg 3x5 were slow as in bits from Deadlifts the other day.
Did a million leg extensions at the end to mix things up.
Slept just 2 hrs last night as busy with a mini project of mine. Some zoned out on way to gym. Should really have taken a rest day. But.. got it done.
Saturday August 7th: Bench day 10 of 12
80kg - 6x5 ... worksets. Fine
120kg - 1x5
140kg - 3x6 ... fine. Accidentally did 8 on first set... supposed to be 3x6
bodyweight +10kg - 3x5
BB Curl
20kg - 1x10
30kg - 1x10
40kg - 1x8 ... close to the limit to get 8 there. Gunz shot after Weighted Chins
ascending sets - 3x10
Machine Press (slight incline)
Tricep Pushdown
40kg - 1x10
50kg - 1x10
70kg - 1x10
80kg - 1x10
90kg - 1x10
100kg - 1x10 ... felt kinda easy for 100kg... not sure if that is accurate.
15kg per arm - 1x10
20kg per arm - 1x10
Bench 80kg 6x5 superset with Deadlifts 140kg 3x6 and Weighted Chins +6kg 3x5.
Various assorted upper bodybuilding afterwards.
Had to combine yesterdays Bench day and todays Deadlift day as was out and about yesterday.
Thursday August 5th: Lower day 10 of 12
+0kg - 1x10
+5kg behind head - 2x10
110kg - 3x7 ... worksets. Ok.
Unilateral Leg Press
Standing Unilateral Leg Curl Machine
5kg per leg - 3x10
Squat 110kg 3x7 and then some related assistance.
Tuesday August 3rd: Bench day 9 of 12
70kg - 6x10 ... standing on a bumper for the ROM. Lats on fire.
70kg - 6x6 ... worksets. Light.
Machine Pull Down Unilateral
Ascending sets - 3x10
Machine Press: Overhead at an incline
10kg - 3x10
DB Press
DB Tricep Extension Overhead
5kg - 1x10
Into the last mini Bench cycle. Today was light (70kg 6x6) but will quickly ramp up over upcoming last 3 days.
Interested to see how heavy the last heavy Bench days feel... as I've taken a different approach this cycle and went very light on the 6x6 and 6x5 days... then taking bigger jumps as I ramp up to the 6x4 and 6x3 days. I'm thinking this may mean I'll be fresher for the heavier stuff... and can fit in other varied assistance on the lighter days to bring up other areas.. and just for variety.
Barbell Rows 70kg 6x10 were fun - nearly ripped lats off the bone. Nice. Looking forward to the DOMS.
The rest of the assistance was powerbuilding for the pump as I sipped on a 2 litre of white gold.
Monday August 2nd: Lower day 9 of 12
100kg - 3x9 ... worksets. Fine
60kg - 1x3
130kg - 2x8 ... skipped third set as knackered from preceding Squats
35kg - 3x10
Combined Squat and Deadlift as was busy over the weekend and missed the standalone Deadlift day. Skipped third Deadlift set as a bit knackered.
