Sunday 11th July

Soccer

Saturday 10th July

Dumbell shoulder press 10x50/8x55/6x60
Deadlift 10x110/8x120/6x130
Arnold press 10x40/8x45/6x50
Chinups 10xbw/8xbw+5/6xbw+10
Prone holds 3x1 min
10 min run

Friday 9th July

Squats 10x120/8x125/6x132.5
Bench 10x77.5/7x82.5/6x87.5
Leg adductors 2x12
Dumbell incline bench 50x8x2
Dumbell rear lunges 60x10x2
Bent over rows 75x10/77.5x8/82.5x6
Reverse crunches 24

Wednesday 7th July

Judo

Mon 5th July

Squats 10x120/8x125/5x130
Bench 10x75/8x80/5x85
Leg adductors 12x2 sets
Dumbell incline bench 25x8x2
Lunges 10x50x2
Rows 10x70/8x75/6x80
Inverted crunches 3x12

Friday 25th June

Start of actually getting back into things properly today. Did a couple of sessions last week but was pretty lazy about it and decided to be laid back about taking a break.
So I hit the gym and did my legs/chest routine, very happy with how it went.

Squats 110x10/115x8/120x6 - Only a slight increase on the squats since it was over a week from doing them the last time, and a few weeks before that. Over the next couple of weeks I expect my strength to really shoot up quickly as my body gets used to lifting again and not having a calorie deficit.

Bench 70x10/75x8/80x6 - Really happy with bench today, feeling easier and looking to go up decently soon as with the squats.

Lunges 60x8/60x8 - 10kg increase from last session. Felt pretty good, but didn't take enough rest between sets, so my 2nd was very shaky.

Incline dumbell bench 25x8/25x8 - Same weight as last session, still feeling quite hard.

Adductor swings - Did 2 sets, have to check the weight next time. Using this as an assistance exercise to strengthen my squats.

Bent over rows 70x10/75x8/75x6 - Used the smith machine for these, pretty happy with it but they weren't easy. Probably increase slowly on them

Wide v bar dips - 2 x 8 reps

Inverted crunches

Wednesday 16th June

Had an awesome session today. It was really good to be back in the gym and lifting again, I'd been looking forward to it the whole day beforehand. I started with the new program and it worked well, I was sore the next day but not badly so and I found it quite difficult which is definitely good. It was nice not to be lifting really heavy straight after the last 2 months, apart from being physically tough it tends to burn me out mentally after a couple of months because such a big load on the bar means high chance of injury if I falter, which means that mentally I have to really be up for it. So while I still had a decent weight on the bar, it was more about pushing out more reps. On squats I found that really challenging, because I've stuck to 5x5 for so long. Pushing out 10/8/6 was seriously tough.

Squats 110kg x 10/110 x 8/110 x 6 - I was planning on increasing the weight slightly between each set, but being out of the gym for a couple of weeks made it harder than I expected, so I'll give it a session or two before I begin moving it up

Bench 70 x 10/75 x 8/80 x 5 - Bench felt really good, I kept really nice form and the last few of each set were a real strain

Backwards lunges 50 x 10/50 x 10 - Started out with a bar on the shoulders, but felt really weird so I went back to just holding dumbells, 25kg in each hand. I'm using this mainly as an assistance exercise.

Incline dumbell bench 50 x 8/50 x 8 - Was actually alot harder than expected. Being already fatigued from the regular bench press and having to stabilise 2 dumbells was really effective. I think I'm going to see some really good results in the next month from this.

Reverse crunches 3 x 12

Rows 10 x 55/8 x 65/6 x 75

Overall a good session. Was supposed to go to the gym today (Friday) but just couldn't be bothered. Just need to chill out a bit so I'm not going to stress about it. Will be back into it on Monday. Can't wait to get my gym set up going, it's alot easier to work out when you don't have to drive 25-30mins each way to get to the gym.