New Start

Rolling

Paused Bench--> my new crush
30 x 10
40 x 10
50 x 10
60 x 10
70 x 10
80 x 10
90 x 7
90 x 6
90 x 5
Tea break
90 x 7
90 x 6
100 x 3 x 2
90 x 5
80 x 8
80 x 7
60 x 12

Flys
20 x 12 x 3

BTN press
30 x 15 x 10

Rearranged stuff so I can now BB bench. Paused bench = hard = I like

28/12/13
Paused bench
bar x 10
30 x 10
40 x 10
50 x 10
60 x 10
80 x 5
90 x 10
100 x 5 x 5

Touch and go
100 x 7

Curls

OH Press
bar x 20
30 x 10
40 x 10
50 x 10
60 x 3
70 x 1
80 x 1
90 x 1

Side Raises x lots

After a lot of Macgyvering I can now do heavy cable rows in the gym

Rolling

BB Reverse Lunges
30 x 20
40 x 20
50 x 10
60 x 10
70 x 10
80 x 14

BW lunge x 75

Back Extensions
BW x 30
+10kg x 30
+15 x 20 x 2
BW x 30

Amazing stop motion skills

Rolling

Paused bench
30 x 10
60 x 5 x 2
70 x 5
80 x 5
90 x 5
100 x 9 touch and go
100 x 5 x 3 paused
80 x 10 x 2 paused

Cable rows super setted with push ups
7 sets

Side raises
5 sets

Facepulls
5 sets

Cable curls
3 sets

Pushups
max

Chin ups
BW x 8 x 4
BW x 6

+15 x 3 x 5

Cable rows
Loads and Loads and Loads

Cable Facepulls
6 sets of 20

Band pull aparts
5 sets

Reverse flys
2 sets

DB Curls
5 sets

Morning cardio: 1 hour fasted hill walk

9pm Rolling Rolling

Paused benches
40 x 10
60 x 10
80 x 5
90 x 5
102.5 x 5 x 5 paused pb
100 x 6 touch and go
80 x 10 x 2

Shoulder stuff.

Well I have a lack of mobility in my right ankle which I like to use as an excuse as I hate squats. I do squat but it's usually just a few token sets with 60kg. I value the ability/mobility to squat over the actual application, and the reverse lunges I am doing are destroying my legs and have also improved my flexibility. Gonna stick with the lunges and see how it goes.