Rest day 106.3
GPP, arms&delts 106.3 more sleep as a priority over the next week CG chin-ups; 4 x16-bw. Push-ups; 3 x16-bw. Step ups, oly shoes, box+mats,...
Volume upper 106.6 creatine is back in the building. I’ll need to keep my walking and activity volume up from here BB rows, DL stance; 1...
Volume lower 106.3 carbs and creatine CB squats; 1 x10-20. CB GMs; 1 x10-20. Sit-ups; 1 x10-bw. DL cluster singles, heels touching; 1 x1-70,...
Arms day 105.7 BB curls; 1 x20-20kg. 2 x10-40kg. Overhead extensions; 1 x20-red band per hand. 2 x20-green band. Supersetted. More to come...
Max effort upper 105.4 WG neutral weighted pull-ups, full ROM; 1 x10-bw. 8 [email protected] These felt really good, very happy about it. Max...
Max effort lower 105.8 belt is feeling a tad more forgiving but I’m wrecked from non-stop house unpacking all weekend. Should be fine by next...
Rest day 105.8
GPP and arms 106.5 CG chin-ups; 5 x15-bw. My right shoulder popped back into place during the 4th set. Push-ups; 5 x15-bw. Step-ups, oly shoes;...
Upper volume 107.2. Was expecting a higher number but it’s probably going to shoot up when creating comes back, so thinking that I’ve a 3-4kg fat...
Back from vacation somewhat detrained, off creative for the trip and back with an extra inch on my waist. The rebuilds commences… Volume lower;...
CG chin ups; 5 x10-bw. Full ROM for the right arm still not there pain free for middle grip.There is definitely an impingement of some kind that...
WG lat pull-down; 1 x10-72.6. 2 x10-77.2. 2 x10-81.7. Seated DB OHP; 1 x10-20s. 4 x10-25s. Supersetted. Angles90 one arm cable rows; 3 x8-63.6....
Zercher cable GM/DLs; 1 x10-27.2. 2 x10-45.4. 1 x10-49.9. Leg extensions; 1 x12-22.7. 1 x12-27.2. 1 x12-31.8. 1 x16-36.3, rest pause the last...
DB curls; 1 x10-15s. 3 x10-22.5s Overhead rope triceps; 1 x10-18-2. 1 x10-22.7. 2 x10-27.2. Supersetted. Seated incline db curls; 3 x10-17.5s....
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