Jazz's Journal

Bench 3x70, 3x80, 8x90

Incline Dumbbell Press 5x10 (28 kg)

Row 4x10, 1x6/7 (62.5 kg)

Face Pulls (neutral grip) 5x10 (50 kg)

Farmers Walks (42 kg) x5 for distance of 20 running machines (grip starting to fail on last two sets)

Squat  3x87.5, 3x100, 6x112.5

Bulgarian Squats 3x10 (20 kg bells)

Calf Raises 5x10 (101 kg)

Leg Curls 2x10 (35 kg), 1x10, 1x8 (+2)*, 1x7 (+3)* (30 kg)

*individual reps (rest-pause)

Press 5x55, 3x62.5, 5x67.5 kg

Pull-Up 50 reps (blue band) Hard going ended up doing sets of two.

Dips 3x10 (13.5 kg) Should have been 17.5 kg :(

Floor Press 5x10 (24 kg bells)

Dumbbell Rotations 3x10 (10 kg bells)

Deadlifts 115x3, 130x3, 145x5

3x10 (115 kg) Took a few breaths to finish reps on final sets.

Ab Machine 5x10 (30 kg)

Incline Shrugs 5x10 (20 kg) Difficult to keep those arms locked and full ROM.

Overhead Shrug 3x10 (60 kg) Difficult movement to do....

Bench 5x75, 3x85, 6x95

Row 4x10, 1x8+2 (62.5 kg)

Incline Dumbbell Press 3x10 (30 kg), 2x8,1x4 (28 kg)

Face Pulls (neutral grip) 5x10 (55 kg)

Dumbbell Holds 5 x44 kg (held for as long as possible 30 - 60 secs)

Squat 5x95, 3x107.5, 3x120

Ham Curls 4x10, 1x8 (35 kg), 1x2 (30 kg)

Calf raises 5x10 (115 kg) few rest pause on last few sets

Bulgarian Squats 1x11 (one 40 kg bell) Didn't manage all the reps in one go on the other side.

Some practice at Glute Ham Raises using a barbell.  Very difficult.

Deadlift 5x122.5, 3x140, 4x155

3x10 (120 kg) Touch and go style

Ab Machine 4x10, 1x6+2x2 (32.5 kg) Last set using rest pause.

Incline Shrugs 5x10 (22 kg) last two sets in standing position.

Press 5x50, 5x57.5, 5x65* (just)

Incline press (palms facing) 1x9 (28 kg), 2x10 (24 kg), 2x10 (22 kg)

Chins (palms facing) 3x5, 2x3 (+2) (BW), 1x5 (10 kg assist), 4x5 (15 kg assist)

Some plate pinches....

*should have been 62.5 kg

Squat 5x85, 5x97.5, 5x112.5

Step-Ups 3x10 (22 kg DB)

Seated Calf Raises 5x10 (120-130 kg) Getting the weight right + setting up

Single Leg SLDL 3x10 (14 kg DB) Technique needs work.

Bench 5x67.5, 5x77.5, 5x87.5

Bench 1x10 (72.5 kg), 1x10 (70 kg), 1x8 (67.5 kg), 1x10,1x8, 1x5 (65 kg)

Row 1x10 (24 kg DB), 4x10, (26 kg DB)

Bent Over Lateral Raises (45 degrees, thumbs up) 5x10 (4 kg) Weight a bit heavy for last few sets.

Deadlift 5x110, 5x125, 8x142.5

GM's 5x10 (65 kg)

Hanging Leg Raises (30 reps) 1x10, 1x8, 1x6, 2x3

One Arm Bentover Rows 1x10 (14), 2x10 (20)

Machine Straight Arm Rows 1x10 (35), 4x10 (42)

Press 3x52.5, 3x60, 4x67.5

Incline Palms Facing DB Press 5x10 (24 kg)

Close Grip Chins (Blue Band, 50 reps) Ten on first set

Seated Dumbbell Cleans 1x10 (10 kg), 4x10 (8 kg)

Squat 3x92.5, 3x105, 4x117.5

Step-Up 3x10 (24 kg)

Seated Calf Raise 5x10 (120 kg)

One Leg SLDL 3x10 (20 kg) Right leg much easier

Bench 3x72.5, 3x82.5, 5x92.5

1x10 (65 kg), 2x10 (67.5), 1x7 (67.5), 1x6 (67.5)

Row 1x10 (26 kg), 4x10 (28 kg)

Y- Raises 5x10 (2 kg bells) on ball

Deadlift 117.5x3, 135x3, 150x5

GM's 5x10 (67.5 kg)

Leg Raises (30 reps)

Bent Rows (one arm) 3x10 (24 kg)

Straight Arm Machine Rows 5x10 (42 kg)

Press 5x55, 3x62.5, 1x70

Incline Press 3x10, 1x9, 1x8, 1x4 (26 kg)

Close Grip Chins (Blue Band 50 reps)

Dumbell Cleans 5x10 (8-10 kg)

Squat 5x97.5, 3x112.5, 2x125

Step-Up 1x10, 1x6 (+4), 1x4 (+6) (30 kg) Grip failing even with straps

Seated Calf Raise 5x10 (125-130 kg)

One Leg SLDL 3x10 (24 kg) Right leg much easier

Deadlift 5x125, 3x140, 3x160

GM's 5x10 (70 kg)

Hanging Leg Raises (30 reps) 1x12 on first set

One Arm Bentover Rows 3x10 (28 kg) Leaning upright on support.

Machine Straight Arm Rows 4x10 (49), 1x10 (42)

Press 5x50, 5x57.5, 5x65 Just

Incline Bench 3x10, 2x8 (67.5 kg)

Pulldowns 1x5 (52 kg), 4x5 (59 kg)

Shrugs (26 kg Bells)

Barbell Curl 1x10 (50 kg) 2x10 (45 kg)

Squat 5x87.5, 5x102.5, 5x115

Lunges 3x10 (60 kg) Right leg a bit shakey

Smith Machine Calf Raises 3x10 (150 kg)

Some one leg hops with foot on bench

Some Glute Ham raise work.  (very tough, can't quite control the negative yet).