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Old 02-03-15, 18:06   #21
bohsman
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Quick session before work.

Overhead Tricep Extensions
15kg x 10
17.5kg x 5
17.5kg x 5
17.5kg x 5

Tricep Kickbacks
12.5kg x 10
10kg x 10

Lat Pulldowns
21kg x 12
28kg x 10
35kg x 8
42kg x 6
49kg x 3
56kg x 1

Dumbell Bicep Curls dropsets
12.5kg x 10
10kg x 10
7.5kg x 10

1km run
4m 40s
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Old 03-03-15, 16:42   #22
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5 x 5 Day 15

Taking a break from squats, right hip/lower back not feeling great

Bench
5 x 40kg
5 x 40kg
5 x 40kg
5 x 40kg
5 x 40kg
3 x 50kg

Barbell Row
5 x 50kg
5 x 50kg
5 x 50kg
5 x 50kg
5 x 50kg

DB Incline Bench
12.5 kg 7
15kg x 8
15kg x 8
15kg x 8

Semi-supinated Incline DB bench
12.5kg x 8
12.5kg x 8
12.5kg x 8

DB Chest Flyes
5kg x 10
7.5kg x 10
7.5kg x 10
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Old 05-03-15, 15:51   #23
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5 x 5 Day 16

Overhead Press
35kg x 5
35kg x 5
35kg x 5
35kg x 5
35kg x 5

Deadlift
60kg x 3
95kg x 5

Squats
60kg x 5
80kg x 5
80kg x 5
80kg x 5
80kg x 5
80kg x 5
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Old 07-03-15, 15:57   #24
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5 x 5 Day 17

Squats
60kg x 5
82.5kg x 5
82.5kg x 5
82.5kg x 5
82.5kg x 5
82.5kg x 5

Bench
42.5kg x 5
42.5kg x 5
42.5kg x 5
42.5kg x 5
42.5kg x 5

Barbell Row
52.5kg x 5
52.5kg x 5
52.5kg x 5
52.5kg x 5
52.5kg x 5

OHP and Arm Curls supersets
20kg x 10
20kg x 10
x3
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Old 18-03-15, 13:44   #25
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Lazy week or 2, just the one 5 a side session inbetween.

5 x 5 Day 18

Squats
85kg x 5
85kg x 5
85kg x 5
85kg x 5
85kg x 5

OHP
37.5kg x 5
37.5kg x 4
37.5kg x 1

Deadlift
100kg x 5
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Old 19-03-15, 14:50   #26
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5 x 5 Day 19

Bench
45kg x 5
45kg x 5
45kg x 5
45kg x 5
45kg x 5

Barbell Row
55kg x 5
55kg x 5
55kg x 5
55kg x 5
55kg x 5

Lat Pulldowns
21kg x 12
28kg x 10
35kg x 8
42kg x 6
49kg x 3
56kg x 1

35kg x 8
35kg x 8
35kg x 8
35kg x 8
35kg x 8
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Old 21-03-15, 14:34   #27
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5x5 Day 20

Squats everything a PB from here, 1 x bw coming up next time.
87.5kg x 5
87.5kg x 5
87.5kg x 5
87.5kg x 5
87.5kg x 5

OHP
37.5kg x 5
37.5kg x 5
37.5kg x 5 5th rep biggest battle I've ever had to get there
37.5kg x 1

Deadlift
105kg x 5

Planks
30 seconds x 3
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Old 24-03-15, 16:09   #28
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5 x 5 Day 21

Squats
90kg x 5
90kg x 5
90kg x 5
90kg x 5
90kg x 3 Lost my footing on 4th rep, just about recovered without falling
90kg x 5

Bench
47.5kg x 5
47.5kg x 5
47.5kg x 5
47.5kg x 5
47.5kg x 3
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Old 15-04-15, 20:00   #29
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Lazy few weeks, back to it.

5 x 5 Day 22

Squats
60kg x 5
92.5kg x 5
92.5kg x 5
92.5kg x 5
92.5kg x 5
92.5kg x 5

Bench
47.5kg x 5
40kg x 10
40kg x 8
30kg x 10

Not much strength in bench after the break so went for a bit of higher volume at lower weights, hopefully get some strength back in next week or so. Also not fitting everything in on lunchbreak so going to have to start going after work and days off.
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Old 05-05-15, 19:18   #30
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2 hours 8 a side astro yesterday.

An attempt at Candito Day 2 to figure out some numbers and get back into routine before going through the 6 week program today.

Bench
27.5kg x 10
37.5kg x 10
42.5kg x 6

Row
50kg x 10
50kg x 10
50kg x 6

OHP
20kg x 12
20kg x 8
20kg x 8
20kg x 6

Lat pulldowns were in use and was on my break so gave it a miss, bit to work on but hopefully back in routine in a week or so.
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Old 06-05-15, 18:38   #31
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Gym packed again this evening on my break, not getting anywhere near the squat rack.

Row
1km 3:58

Lat Pulldowns
35kg x 12
35kg x 12
42kg x 10
35kg x 8

Threadmill
1.2km app 6mins
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Old 09-11-15, 14:52   #32
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Weighed in at just under 90kg after 6 months of laziness. Going to go slow and warm up for a few weeks and then back to Candito.

Row
1km 4:00

Squats
10 x bar
5 x 40kg
5 x 40kg
5 x 40kg
5 x 40kg
5 x 40kg

Bench
5 x 30kg
5 x 30kg
5 x 30kg
5 x 30kg
5 x 30kg

Lat Pulldowns
5 x 28kg
5 x 35kg
5 x 35kg
5 x 35kg
5 x 35kg
5 x 35kg
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Old 11-11-15, 16:39   #33
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Candito Day 1

Squats
10 x bar
6 x 60kg
6 x 60kg
6 x 60kg
6 x 60kg

Deadlift
6 x 80kg
6 x 80kg
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Old 13-11-15, 12:45   #34
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Candito Day 2

Barbell Row
10 x 30kg
10 x 30kg
8 x 30kg
6 x 30kg

Bench
10 x 22.5kg
10 x 30kg
8 x 35kg
6 x 35kg

Lat Pulldowns
12 x 35kg
12 x 35kg
10 x 35kg
8 x 35kg

OHP
12 x bar
5 x bar
5 x bar
5 x bar
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Old 15-11-15, 11:30   #35
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Candito Day 3

Bench
10 x 22.5kg
10 x 30kg
6 x 35kg
6 x 35kg

Barbell Row
10 x 30kg
10 x 30kg
8 x 30kg
6 x 30kg

OHP
12 x bar
6 x bar
5 x bar
5 x bar

Lat Pulldowns
12 x 35kg
12 x 35kg
10 x 35kg
8 x 35kg
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Old 16-11-15, 20:40   #36
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Candito Day 4

Row
1km 3:58

Squats
8 x 55kg
8 x 55kg
8 x 55kg
8 x 55kg

Deadlift
8 x 70kg
8 x 70kg
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Old 18-11-15, 12:33   #37
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Still easing my way back into things, will start increasing weights on lat pulldowns and barbell row and add supplementary work over the next few weeks.
Get through the 6 week program between now and the end of the year and then start it again working off proper 1RMs hopefully in January.

Candito Day 5

Bench
10 x 20kg
3 x 30kg
10 x 35kg
5 x 35kg

Barbell Row
10 x 30kg
10 x 30kg
8 x 30kg
6 x 30kg

OHP
12 x bar
12 x bar
7 x bar
7 x bar

Lat Pulldowns
12 x 35kg
12 x 35kg
10 x 35kg
8 x 35kg
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Old 20-11-15, 12:09   #38
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Candito Day 6

Row
1km 4:07

Squats
10 x bar
10 x 60kg
3 x 62.5kg
60 second break
3 x 62.5kg
60 second break
3 x 62.5kg
60 second break
3 x 62.5kg
60 second break
3 x 62.5kg

Sumo Deadlifts
8 x 70kg
8 x 70kg
8 x 70kg
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Old 22-11-15, 14:52   #39
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Candito Day 7

Bench
10 x bar
10 x 32.5kg
8 x 35kg
6 x 37.5kg

Barbell Row
10 x 35kg
8 x 35kg
6 x 35kg

OHP
10 x bar
8 x bar
6 x bar

Lat Pulldowns
10 x 42kg
8 x 42kg
6 x 42kg
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Old 25-11-15, 14:51   #40
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Squat rack was busy and didn't have time to wait so ended up doing some cardio.

Row
1km 4:03

Threadmill
4km 22:51
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