020315, 17:06  #21 
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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 
030315, 15:42  #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 Semisupinated 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 
050315, 14:51  #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 
070315, 14:57  #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 
180315, 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 
190315, 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 
210315, 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 
240315, 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 
150415, 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. 
050515, 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. 
060515, 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 
091115, 13:52  #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 
111115, 15:39  #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 
131115, 11:45  #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 
151115, 10:30  #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 
161115, 19:40  #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 
181115, 11:33  #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 
201115, 11:09  #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 
221115, 13:52  #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 
251115, 13:51  #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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