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Thursday 18 March

Barbell Bench Press:
1 x 10 x 30 kg;
1 x 5 x 50 kg;
3 x 5 x 60 kg
Barbell BO Row:
1 x 10 x 30 kg;
1 x 8 x 40 kg;
3 x 5 x 50 kg

Tuesday 16 March

Barbell Back Squat:
1 x 8 x 50 kg;
1 x 6 x 60 kg;
1 x 5 x 70 kg
RDL:
1 x 10 x 30 kg;
1 x 8 x 40 kg;
1 x 8 x 50 kg

Saturday 13 March

Chin Ups:
3 x 6 x Bw
Chest Dip:
3 x 6 x Bw
Bulgarian Split Squat:
3 x 10/leg x Bw
EZ Bar Skull Crusher:
1 x 12 x 15 kg

Thursday 11 March

Chest, Back & Legs
Feet Elevated Push Up:
3 x 10 x Bw
Inverse Row:
3 x 10 x Bw
Step Up:
3 x 10/leg x Bw

Carried on with the circuit style bodyweight routine.
Neutral Grip Pull Up:
3 x 6 x Bw
Parallel Bar Chest Dips:
3 x 6 x Bw
Db Walking Lunge:
3 x 8/Leg x 5 kg/Db
Banded Face Pull:
3 x 12 x...

Saturday 6 March
Back in the saddle after a week's layoff. Still not feeling 100% so am starting off with a light bodyweight routine.
Push Up:
3 x 10 x Bw
Inverse Rowing:
3 x 10 x Bw
Bulgarian...

Attempted my ussual workout this past Saturday 27 February but was feeling so weak and pretty soon was panting and puffing with heart rate hammering away so decided to listen to my body and pack it...

Thursday 25 February

Barbell Bench Press:
1 x 10 x 30 kg;
1 x 5 x 50 kg;
4 x 5 x 67,5 kg
Barbell Row:
1 x 10 x 30 kg;
1 x 5 x 50 kg;
4 x 5 x 60 kg

Tuesday 23 February

Barbell Hack Squat:
1 x 5 x 30 kg;
1 x 5 x 50 kg;
3 x 5 x 70 kg
RDL:
1 x 10 x 30 kg;
1 x 5 x 40 kg;
3 x 5 x 57 kg

Ha, ha! Must be!
Welcome bro!

Saturday 20 February

Jefferson Deads:
1 x 10 (5 each way) x 70 kg;
1 x 6 (3 each way) x 85 kg;
1 x 6 (3 each way) x 100 kg
Standing OH Press:
1 x 12 x 20 kg;
1 x 10 x 30 kg;
3 x 8 x 35 kg

Wednesday 17 February

Barbell Bench Press:
1 x 10 x 20 kg;
1 x 5 x 35 kg;
1 x 3 x 50 kg;
4 x 5 x 65 kg
Pendlay Row:
1 x 12 x 30 kg;
1 x 10 x 50 kg;

Monday 15 February

Barbell Front Squat:
1 x 10 x 20 kg;
1 x 5 x 35 kg;
3 x 3 x 55 kg
Stiff Leg Deadlift:
1 x 10 x 30 kg;
1 x 5 x 40 kg;
3 x 5 x 55 kg

Friday 12 February

Deadlift:
1 x 10 x 50 kg;
3 x 5 x (70 kg; 85 kg; 100 kg)
Seated OH Press:
1 x 12 x 20 kg;
1 x 8 x 30 kg;
1 x 6 x 45 kg
Closegrip Bench Press:

Wednesday 10 February

Barbell Bench Press:
1 x 12 x 30 kg;
1 x 5 x 50 kg;
3 x 5 x 60 kg
Pendlay Row:
1 x 12 x 30 kg
1 x 10 x 50 kg
1 x 8 x 60 kg

8 February 2021
Did a biceps and triceps workout on Saturday 6 February. I have decided to change things up a bit and will be doing a 3 day full body workout for the next couple of months.
Front...

Taking some time off (enforced break) due to a bout of flu (trust it aint covid!)

Wednesday 27 January

Dumbbell Bench Press:
1 x 8 x 16,5 kg/Db;
1 x 5 x 21,5 kg/Db;
3 x 5 x 28,5 kg/Db
Single Arm Dumbbell Row:
1 x 12 x 16,5 kg.Db/Arm;
1 x 8 x 21,5 kg.Db/Arm;
3 x 5 x 28,5...

Monday 25 January

Jefferson Deadlift: (haven't done Jeffersons in years and even then didn't do them regularly thus starting light!)
3 x 5 x 70 kg Right leg over bar;
3 x 5 x 70 kg Left leg over...

Sunday 24 January

Pinwheel Curl:
1 x 5 x 10,5 kg.Db/Arm;
2 x 5 x 15,5 kg.Db/Arm;
2 x 5 x 16,5 kg.Db/Arm
EZ Bar Curl:
3 x 10 x 25 kg
Incline Db Curl:
2 x 40 x 5 kg/Db (couple of seconds rest...

Friday 22 January

Dumbbell Incline Bench Press:
1 x 12 x 11,5 kg/Db;
1 x 10 x 16,5 kg/Db;
3 x 10 x 23,5 kg/Db
Wide Grip Pull Up:
3 x 5 x Bw
Dumbbell Fly:
3 x 10 x 10,5 kg/Db

Thursday 21 January

Barbell Front Squat:
1 x 10 x 20 kg;
1 x 6 x 30 kg;
3 x 8 x 40 kg
Dumbbell Reverse Lunge:
3 x 10 x 7,5 kg/Db
Leg Extention:
3 x 10 x 40 kg

Tuesday 19 January

Dumbbell Flat Bench Press:
1 x 10 x 11,5 kg/Db;
1 x 5 x 21,5 kg/Db;
3 x 4 x 28,5 kg/Db
Single Arm Dumbbell Row:
1 x 12 x 16,5 kg/Arm;
3 x 10 x 28,5 kg/Arm
Seated Barbell...

Monday 18 January

Sumo Deadlift:
1 x 5 x 70 kg;
1 x 5 x 85 kg;
2 x 5 x 100 kg;
1 x 5 x 95 kg
Barbell Hack Squat:
3 x 10 x 50 kg
Prone Leg Curl:

Friday 15 January

Dumbbell Incline Bench Press:
1 x 12 x 11,5 kg/Db
1 x 10 x 16,5 kg/Db
3 x 10 x 22,5 kg/Db
Inverted Row:
3 x 10 x Bw
Seated Arnold Press:
1 x 12 x 5 kg/Db

Wednesday 13 January

Goblet Squat:
1 x 12 x 11,5 kg;
3 x 10 x 23 kg
Dumbbell Reverse Lunge:
3 x 10 x 6,5 kg/Db
Barbell Hip Thrust:
3 x 15 x 24 kg
Leg Extention:

Sunday 10 January

Dumbbell Flat Bench Press:
1 x 12 x 11,5 kg/Db;
1 x 5 x 16,5 kg/Db;
3 x 5 x 27,5 kg/Db
Neutral Grip Pull Up:
3 x 7 x Bw (short pause some deep breaths after 5th rep in last...

Saturday 9 January

Convensional Deadlift:
1 x 5 x 70 kg;
1 x 5 x 85 kg;
3 x 5/3/2 x 100 kg
Barbell Front Squat:
1 x 10 x 20 kg;
1 x 5 x 35 kg;
3 x 5/3/3 x 52,5 kg

Hi, and welcome. What kind of guidance and help are you looking for?

Thursday 7 January

Dumbbell Incline Bench Press:
1 x 12 x 11,5 kg/Db;
1 x 10 x 16,5 kg/Db;
3 x 10 x 21,5 kg/Db.
Dumbbell Flat Bench Fly:
3 x 12 x 9,5 kg/Db.
Lat Pull Down:
1 x 12 x Light +...