Arm Day

Not gonna post any numbers because I only worked real light, basically to the pump.

Squat Day

Squat:
40kg 10
60kg 10
80kg 5
100kg 10

Hack squat:
80kg 12
120kg 9

Leg press calves:
70kg 15

Standing calves:
14kg 15

This week I've been taking it relatively easy to recuperate a bit from the past weeks of heavier weights.

Chest and Back (11/8)

This week will I'll be doing 65% of my 1RM.

Bench:
20kg 30
40kg 15
60kg 10
70kg 4
72.25kg 14

Pull-up:
10, 10, 10, 10, 10

Incline:
40kg 15
52.5kg 12

BB row:
20kg 20
30kg 10
60kg 14

Cable row:
36.8 14

Ab machine 1:
16.1kg 20
27.2kg 40

Deadlift day (11/5)

Deadlift:
60kg 15, 15
80kg 10
100kg 10
110kg 10
120kg 7
127.5kg 7

Push press:
20kg 15
30kg 30
35kg 10
40kg 11
50kg 8

Pull-up:
0kg 11, 10, 10, 9, 10

Ab machine 2:
31.7kg 10
49.9kg 10
51.1kg 9

I rest-paused my pull ups to get 10 reps or so for each set.

Superset push press and pull-ups as usual.

Arm Day (11/3)

Lying DB tris:
5kg 20
6kg 20
7kg 15
9kg 15, 15, 15

Db curls:
5kg 20
6kg 20
7kg 15
9kg 15
12kg 15, 15

Ez bar tris:
10kg 15
15kg 15, 15, 13, 13

Ez bar bis:
10kg 15
15kg 13, 8, 10

Push downs:
18.0kg 15
27.2kg 15, 10

Hammer:
7kg 15
13.6kg 10
12kg 10

Decline ab work:
2.5kg til 30 then continue without the weight

Squat Day (11/2)

Squat:
40kg 15
60kg 12
80kg 10
100kg 5
120kg 2
140kg 8, 2

Hacksquat:
80kg 10
120kg 5
1260kg 10, 8

Leg press calves:
40kg 15
60kg 12
80kg 12

Standing calves:
41kg 11, 6

Legs felt like Jell-O the next few days day, lovely...

Chest and Back

Bench:
20kg 30
40kg 15, 10
60kg 10
70kg 5
80kg 2
85kg 10, 7, 2

Pull-up:
12, 10, 8, 8, 8, 6

Incline bench:
40kg 10
60kg 11, 5, 5, 6

BB row:
62.5kg 15, 12
65kg 5, 5

Cable row:
45.4kg 12
49.9kg 7, 7

Decline ab:
2.5kg 30