1 Oct (Day 21)
A1 Incline Barbell Press – 10 x 3 x 70kg (40X0, 100 secs)
A2 Lean-away Chin Ups – 10 x 3 x 5kg (40X0, 100 secs)
B1 Parallel Bar Dips – 7,6,6 x BW (40X0, 90 secs)
B2 DB Kickbacks – 8,7,6 x 6kg (40X0, 90 secs)
2 Oct (Day 22)
A1 Back Squat – 10 x 3 x 107.5kg (40X0, 100 secs)
A2 – Swiss Ball HS Curls – 10 x 5 (40X0, 100 secs)
B1 DB Reverse Lunge – 7,7,6 x 17.5kg (30X0, 90 secs)
B2 RDL – 7,6,6 x 70kg (40X0, 90 secs)
4 Oct (Day 24)
A1 Incline Off-set DB Curls – 10 x 3 x 20kg (30X0, 100 secs)
A2 Close Grip Bench Press – 10 x 3 x 82.5kg (30X0, 100 secs)
B1 Thick Bar EZ Reverse Curls – 7,7,7 x 23.5kg (30X0, 90 secs)
B2 Seated EZ French Press 8,8,7 x 28.5kg (30X0, 90 secs)
6 Oct (Day 26)
A1 30 degree Bench Press – 10 x 3 x 75kg (40X0, 100 secs)
A2 Neutral Grip Chin Ups – 10 x 3 x 7.5kg (40X0, 100 secs)
B1 Flat DB Press – 8,7,7 x 25kg (40X0, 90 secs)
B2 Bent-Over One Arm Row – 7,6,6 x 25kg (30X0, 90 secs)
7 Oct (Day 27)
A1 Heel Elevated Front Squat – 3,3,3,3,3,3,3,2,3*,3* x 82.5kg (40X0, 100 secs)
A2 Nordic HS Curl – 4,4**,3,3,3,3,3,3,3,3 (40X0, 100 secs)
B1 Step Ups – 6,6,6 x 15kg (30X0, 90 secs)
B2 Barbell Hip Thrust – 3 x 6 x 90kg (30X0, 90 secs)
*weightlifting belt, having tweaked my back in set 8
**slight sprain to my hamstring in the first few sets, decided to drop to 3 reps and not push it
9 Oct (Day 29)
A1 Alternate Zottman Curls – 3,3,3,3,3,2 x 20kg, 3,3,3,3 x 17.5kg
A2 Decline Close Grip Bench Press – 3,3,3,3,3,3,3,3,3,2 x 90kg
B1 DB Preacher Curl – 7,7,6 x 13.5kg
B2 EZ Skull Crushers – 6,6,6 x 33.5kg
Intended to do 87.5kg on Bench but given the plates were used up for curls I had to push it to 90kg. Struggled with 20kg and after 6 sets I decided it was more sensible to continue with 17.5kg than scramble through four shitty sets with 20kg