- 60kg x 8
- 80kg x 8
- 100kg x 3
- 110kg x 7

- 60kg x 8
- 70kg x 8
- 80kg x 8

- 40kg x 8
- 50kg x 8
- 60kg x 13

- 30kg x 10
- 42.5kg x 9

- 10kg x 12
- 15kg x 12

- 60kg x 12
- 80kg x 11

Haven't felt very well recently. I felt a bit light headed half way through the session and had to rest for a few minutes so I'm happy with what I managed to do.

- I need to increase my calories to get my bench press up. I'm far too lean at the moment. A problem lots of people would love, but isn't good for increasing strength and muscle.
- Slight improvement on the incline bench press.
- PR on the dumbbell overhead press. I'll use heavier dumbbells next time.
- This was the heaviest weight I've used on the standing cable fly. I'll build this up to 12 to 15 reps over the next few months.
- I'll keep the weight the same on the cable lateral raise until I can do it for 15 reps.
- Rep PR on the push downs

- 80kg 13
- 72kg x 15
- 65kg x 17

- 55kg x 8
- 50kg x 10
- 45kg x 12

- 35kg x 12
- 30kg x 14
- 25kg x 16

- 30kg x 12
- 30kg x 10
- 30kg x 10
- 30kg x 8

- 20kg 4 x 12

- Rep PR on the one arm pull down. I'll up the weight on this next session.
- Added weight to the t bar row
- Added weight to the rear delt row and will add more weight next session.

- 120kg x 3
- 110kg x 6
- 100kg x 9

- 80kg x 6
- 72.5kg x 8
- 65kg x 10

- 40kg 4 x 12

- 35kg x 12
- 30kg x 15
- 25kg x 16

- 10kg 4 x 12

- 57.5kg 4 x 12

- 142kg x 5
- 162kg x 3
- 182kg x 3
- 202kg x 9

- 80kg x 12
- 72.5kg x 14
- 65kg x 16

- 50kg x 12
- 45kg x 14
- 40kg x 16

- 30kg x 12
- 27.5kg x 14
- 25kg x 16

- 30kg x 10
- 30kg x 10
- 30kg x 10
- 30kg x 8

- 20kg 4 x 12

- 110kg x 7
- 100kg x 8
- 90kg x 10

- 40kg x 8
- 50kg x 8
- 60kg x 12

- 30kg x 17
- 30kg x 10
- 30kg x 9

- 4 x 12

- 72.5kg x 12
- 72.5kg x 12
- 72.5kg x 12
- 72.5kg x 12

- 142kg x 5
- 162kg x 3
- 182kg x 3
- 202kg x 7

Trap bar deadlift is creeping back up now. Only did one exercise as I feel run down (I've been tested and isn't covid).

All three sessions were okay, but I struggled as I don't feel very well. Just got the work in.

]]>- 80kg x 12 (PR)
- 72.5kg x 14
- 65kg x 16

- 50kg x 12 (PR)
- 45kg x 14
- 40kg x 16

- 30kg x 12 (PR)
- 27.5kg x 14
- 25kg x 16

- 35kg x 8
- 30kg x 10
- 25kg x 10

- 30kg x 12 (PR)
- 25kg x 14
- 20kg x 16

Really good session. Managed personal records on four of the five lifts and the other one I increased the weight on. I'll build up the hammer curls to 35kg x 12 over time. I'll increase the weight on the other four lifts next session.

- 120kg x 3
- 107kg x 5
- 100kg x 7

- 40kg x 8
- 50kg x 8
- 60kg x 12

- 35kg x 10
- 30kg x 14
- 25kg x 14

- 20kg x 10
- 25kg x 15

- 72.5kg x 12
- 72.5kg x 12
- 72.5kg x 12

- 120kg on the bench press felt much heavier than I would like, but it is to be expected as I haven't lifted above 105kg for a long time. I'm aiming for 120kg x 5 by the end of this month. and 120kg x 7+ by the end of the year.
- I added a rep to the dumbbell overhead press with 60kg.
- Went up in weight on the cable fly.

- 202kg x 6
- 182kg x 8
- 162kg x 10

- 180kg x 8
- 200kg x 8
- 230kg x 15

- 3 x 15

- 45kg x 17
- 40kg x 19
- 35kg x 21

- 30kg 3 x 10
- 30kg x 15

My knee is feeling good so far. This is the first time I've been able to do the leg press for a long time.

That's the most I've been able to do on the trap bar since my knee issues. I want to do at least 202kg x 12 by the end of October. I'm please with 3 x 15 glute ham raises as well.

I'll be doing some back work on the lower body days as well.

- Trap bar deadlift - Double progression and reverse pyramid. Top set 6-12
- Leg press - Double progression and reverse pyramid. Top set 8-10
- Glute ham raise - Build up to 4 x 20

- Bench press - Double progression and reverse pyramid. Top set 3 - 8

- DB overhead press - Top set 8-12. Add extra sets when needed.
- Standing cable fly- Top set 8-12. Add extra sets when needed.
- Lateral raises - Top set 12-15. Add extra sets when needed.
- Push downs - 3/4 x 12

- One arm pull down - Top set 8-12. Add extra sets when needed.
- T bar row - Top set 8-12. Add extra sets when needed.
- T bar rear delt row - Top set 10-15. Add extra sets when needed.
- Hammer curls - Top set 8-12. Add extra sets when needed.
- Face away cable curls - Top set 8-12. Add extra sets when needed.

Very simple progression. I'll work up to a top set and try and increase reps. I'll add sets when I'm struggling to add reps to a top set. Hopefully my knee holds out and I can keep leg pressing.

- 30kg x 10
- 40kg x 10
- 45kg x 12

- 35kg x 10
- 40kg x 10
- 45kg x 15

- 15kg x 12
- 20kg x 12
- 25kg x 15

- 20kg x 12
- 30kg x 13

- 20kg x 10
- 25kg x 13

Made small progress on every lift. My knee feels okay after yesterday, so I'll be doing more leg work again now!

- 20kg x 10
- 60kg x 5
- 120kg x 5
- 160kg x 3
- 190kg x 1
- 200kg x 1

My knee is finally feeling better. It's the first time I've been able to squat in a long time. I've pretty happy with 200kg considering I haven't trained it in ages. Assuming my knee doesn't have a bad reaction I'll start a new program tomorrow.

- 105kg x 11
- 105kg x 8
- 105kg x 6

- 60kg x 11
- 60kg x 7
- 60kg x 6

- 30kg x 16
- 30kg x 10
- 30kg x 9

- 25kg x 15
- 25kg x 10
- 25kg x 8

- 80kg x 10
- 57.5kg x 10 (Drop Set)

I've had a few days off as I've had two weddings over the weekend and had to travel for them. 3 days of not eating well (lack of calories) and eating junk has left me feeling rough.

Bench press dropped slightly, but other lifts went up which was a pleasant surprise. I expected todays workout to be much worse!

- BW x 6
- 5kg x 6
- 10kg x 12
- 10kg x 6 (50% method)

- 45kg x 12
- 45kg x 9
- 45kg x 7

- 80kg x 10
- 80kg x 8
- 80kg x 7

- 30kg x 12 (330 method)
- 30kg x 9
- 30kg x 8

- 25kg x 12
- 25kg x 8
- 25kg x 6

- 105kg x 11
- 105kg x 8
- 105kg x 6

- 60kg x 10
- 60kg x 8
- 60kg x 6

- 30kg x 15
- 30kg x 9
- 30kg x 8

- 25kg x 10 (rest pause 20seconds rest)
- 25kg x 7
- 25kg x 4

- 162kg x 3
- 182kg x 3
- 202kg x 7

**Romanian Deadlift**

- 160kg x 6
- 180kg x 6

- BW x 6
- 40kg x 6
- 50kg x 6

Pretty happy with todays workout. I'm rotating through different reps every session. Managed to do some split squats and my knee didn't feel terrible. It didn't feel great either, but it's progress

Next 3 sessions will be.

Trap bar deadlift

- 177kg aiming for 10 to 12 reps
- 192kg aiming for 8-10 reps
- 202kg aiming for 6-8 reps

- 162.5kg aiming for 10 to 12 reps
- 170kg aiming for 8-10 reps
- 180kg aiming for 6-8 reps

- BW x 6
- 5kg x 6
- 11.25kg x 12

- 50kg x 12 (330 method)
- 50kg x 7
- 50kg x 6

- 80kg x 10
- 80kg x 8
- 80kg x 6

- 30kg x 12 (330 method)
- 30kg x 8
- 30kg x 7

- 25kg x 11
- 25kg x 8
- 25kg x 6

- 110kg x 8
- 110kg x 5
- 110kg x 4

- 60kg x 10
- 60kg x 8
- 60kg x 5

- 30kg x 14
- 30kg x 9
- 30kg x 8

- 25kg x 10 (rest pause 20seconds rest)
- 25kg x 6
- 25kg x 4

- 65kg x 12
- 80kg x 10

- I got the same reps on the top set but added a couple of sets after. This will give me other targets to beat during the next push session.
- Added weight to my dumbbell overhead press and didn't drop many reps.
- Added reps to the standing cable fly.

I also did 20 minutes of yoga. I'm not the most flexible person in the world, so will try to do this three times a week.

- 132kg x 3
- 152kg x 3
- 172kgkg x 3
- 192kg x 8

- 140kg x 6
- 160kg x 6
- 180kg x 6

I want 192kg x 12+ or 180kg x 10+ by the end of October. My knee is still causing me a bit of trouble. I tried some split, but my knee starting hurting so I stopped. Frustrating, but it is slowly getting better.

- BW x 6
- 5kg x 6
- 11.25kg x 12

- 20kg x 8
- 40kg x 8
- 50kg x 12

- 57.5kg x 8
- 65kg x 8
- 80kg x 10

- 16kg x 10
- 30kg x 10

- 15kg x 10
- 25kg x 10

Added

- 1.25kg to my 12 rep max on chin ups.
- Added two reps to my 50kg chest supported t-bar row

- 110kg x 8
- 100kg x 9
- 90kg x 10

- 55kg x 12
- 55kg x 9
- 55kg x 7

- 30kg x 13
- 30kg x 9
- 30kg x 7

- 25kg x 12
- 25kg x 9

- 20kg x 20
- 20kg x 8
- 20kg x 4

- 72.5kg x 17
- 72.5kg x 8
- 17.5kg x 4

Two hours sleep last! Shattered, but got a good workout in. The aim is to get 110kg x 12 by the end of the year on bench press.

- 132kg x 6
- 152kg x 6n
- 172kg x 12

- 140kg x 6
- 160kg x 12

- BW x 6
- 5kg x 6
- 10kg x 11

Leg training is limited by knee pain at the moment, but I'm hopeful that I'll be able to start squatting again soon. TBDL, RDL and GHR all in one session is a bit too much as they're all similar.

Added,

- Two rep to 172kg on the trap bar deadlift. My best is 212kg x 12, so I'm still a long way off that.
- Two reps to 160kg on the Romanian deadlift.
- One rep to 10kg on the glute ham raise.

A lot of people assume that that training is easy for me as I'm a personal trainer and I'm always excited to train, but we're like everyone else and have days we don't feel like doing it. I've struggled everyday this week and not wanted to train, but have done it. They have all turned out to be great sessions and I felt better afterwards.

- 10kg x 12
- 10kg x 7
- 10kg x 5

- 50kg x 10
- 50kg x 7
- 50kg x 4

- 72.5kg x 12
- 72.5kg x 10

- 30kg x 12
- 30kg x 9
- 30kg x 8

- 20kg x 12
- 20kg x 9

- 20kg x 12
- 20kg x 10

- 80kg x 5
- 90kg x 5
- 105kg x 11
- 105kg x 8
- 105kg x 6

- 50kg x 15 (330 method)
- 50kg x 7
- 50kg x 6

- 30kg x 12
- 30kg x 8
- 30kg x 7

- 15kg x 20
- 15kg x 10
- 15kg x 5 (Rest pause sets with 20 seconds rest)

- 72.5kg x 15
- 72.5kg x 8
- 72.5kg x 5

Again I didn't feel very well but it turned out to be a good workout. 105kg x 11 on the bench press is a rep pr. A big increase on the overhead pressing as well (12 to 15 reps on the first set) and managed to get the 30 reps over 3 sets.

- 102kg x 6
- 142kg x 6
- 162kg x 3
- 172kg x 10

- 120kg x 6
- 140kg x 6
- 160kg x 10

- BW x 6
- 5kg x 6
- 10kg x 10

- 40kg 4 x 12

- 15kg 4 x 12

I felt awful today as I only had a few hours sleep and I had an awful headache. I really didn't want to train, but it turned out to be a decent session. However I did try some squats, but my knee didn't like it. I'll stick with trap bar deadlifts, Romanian deadlifts and glute ham raises for now until my knee is 100% again.

- 122kg x 6
- 142kg x 6
- 152kg x 12

- 140kg x 6
- 160kg x 6
- 180kg x 7

- 4 x 12

- 2 x 5

- 80kg 4 x 10

My knee is feeling a lot better now. No problems with it while doing trap bar deadlifts or split squats. Weight is massively down on the trap bar deadlift, but that's to be expected after limited leg training recently. That will improve quickly. I still don't think I'll be able to squat just yet, but hopefully I will be able to soon. For now I'll do the trap bar deadlift twice a week.

- 105kg x 10
- 95kg x 11
- 85kg x 12

- 50kg x 12
- 50kg x 8
- 50kg x 6

- 10kg x 6
- 10kg x 6
- 10kg x 6
- 10kg x 18

- 15kg x 17 (Rest pause)
- 15kg x 10
- 15kg x 5

- 20kg 4 x 10

Bench press going well which is pleasing as my bodyweight is a bit lower than I like right now.

- 122kg x 6
- 142kg x 6
**** - 162kg x 12

- BW x 6
- 5kg x 6
- 10kg x 10

- 80kg 4 x 10

- 15kg 4 x 12

I added 10kg on my trap bar deadlift from my last session. I'll go up to 172kg next time. Still no knee pain which is the main thing. I've been doing loads of mobility work recently which seems to be helping.

- 40kg x 6
- 50kg x 6
- 60kg x 12
- 55kg x 13
- 50kg x 14

- 50kg x 10
- 60kg x 10
- 70kg x 12

- 72.5kg x 10
- 72.5kg x 10
- 72.5kg x 10
- 72.5kg x 13

- 40kg x 10
- 40kg x 10
- 40kg x 10
- 40kg x 12

- 15kg 4 x 12