Jamie's Log..

SA row machine:

100 x 8,8,8 2:30

Row machine 2:

88 x 8,8,8 2:30

NG pull-up:

15 kg x 7 sets of 7 (3;00)

Squat rack curls:

36 x 11,11,9+2 2;00

Barbell preacher:

30 x 10,10,10,10 2:00

Pause DB bench press:

60 x 7,7,7

Incline Db bench press:

52.5 x 10,10,10

Good. 55s next time

Seated DB lat raise:

12.5 x 16,16,15+1 2:00

Squat:

165 x 8,8

Deadlift:

Warmed up to 170 left it there

Felt rubbish with a cold and aborted the session 😒

Paused high incline DB press;

48 x 10,10,9 3:45 rest

SA shoulder press machine:

+92.5 x 12,12,12 3:15

DB skulls :

18 x 13,13,13 2:00

Tricep press downs/

77 x 10,10,10 2:00

Facepulls/

23 x 27,27,27 2:00

Decided to start candito again next weekend as last week was rubbish and I’m out of town this week

Hack squat:

+20,40,60,80,100,120,130,140,150 x 5 reps each set

150 is a record on this for me. Would like to get to 160 as that’s 4 plates aside

Paused hack squat:

120 x 3,3,3

Narrow stance no rest:

80 x 12- cardio went

Leg extension:

12,12,12

Hamstring curl:

8,8,8 up to 61 kg

Row machine:

100 x 9,9,9 2:30

Row machine 2:

88 x 9,9,9 2:30

NG pull-up:

15 kg x 6 sets of 8 reps then 7 and 6 reps. 3 min rests

Barbell curl:

36 x 11,11,11 (last 2 some swing) 2:00

Barbell preacher curl:

30 x 11,11,10,10 2;00

Pause DB bench press:

60s x 8,8,8 good

Incline DB bench press:

55s x 8,8,8

Plan was 6s but the first set felt incredibly strong, like I could have done 10+

Seated DB lat raise:

12.5 x 16,16,16

High incline db press paused:

48 x 10,10,9 3:45

Same as last week

SA shoulder press machine:

92.5 x 12,12,12 right

12,12,12 ish left (will repeat, stricter) 3:00

DB skulls/

18 x 13,13,13 2:00

Tricep pushed downs :

77 x 11,11,11 2:00

Facepulls

Squat;

187.5 x 6,6,6,6

First set rough, got much better. 2 weeks no squats and my form is gone

Deadlift:

215 x 6,6

Back machine:

100 x 10,10,10

Back machine 2;

88 x 10,10,10

NG pull up:

15kg x 6 sets of 8 reps and 2 sets of 6

Bb curl:

36 x 11,11,8

Preacher curl:

30 x 11,11,10,10


Down on last week across the board actually

Paused DB bench press:

60s x 9,8,7F

Rushed the first set so pauses were rubbish. Left arm let me down on final set

Incline DV bench press:

55 x 9,9,8 good

Seated DB lat raise:

15 x 12,12,10 2:00

Too heavy. Best to stick with 12.5s

Squat:

165 x 8,8,8,8

Deadlift:

185 x 8,8

Rushed the second set, rounded back. Must treat the light weight like it’s a heavy weight

Squat:

187.5 x 10 PB

190 x 3,3,3,3,3 (90 sec rests)

The 10 felt sublime, good depth , just felt planted and smooth, could have done 12+

Pause deadlift:

170 x 8 - good
175 x 8 - some rounding on final 2 reps
180 x 8 - eurgh, every rep some degree of rounding

Squat:

190 x 10 PB

185 x 10 sets of 3 reps. 1:30 to 1:45 rest periods

Back was fried after this

Tried to do pause deadlift but couldn’t keep a straight back so aborted

Took it easy for a few weeks as my right leg was beat up from all the squatting. Going to run candito without deadlifts

Squat:

180 x 6,6,6,6

Last set all reps paused