My digital notebook

Bench
20 kg x 5 x 8
40 kg x 5
50 kg x 3
55 kg x 3
60 kg x 3 x 2

Deadlift
60 kg x 5
80 kg x 3
100 kg x 2
108 kg x 1
113 kg x 3 x 2

Chin ups
4 x 3

Bicep curls
25 kg x 4 x 8

Rear delt flies
2,5 kg x 3 x 20

Bodyweight 90,8 kg.
 
Bench press
20 kg x 2 x 8
40 kg x 5
50 kg x 5
53 kg x 4 x 4

I find it difficult to get a stable placement on the bench. Watched a few videos on form and try to use some tips I saw. I pinch my shoulderblades together, but when I arch my back it feels like I lose some tightness. When I rack the weight I notice that one shoulderblade is more retracted than the other.

I will keep trying.

Deadlift
60 kg x 5
80 kg x 3
98 kg x 4 x 4

Bent over rows
48 kg x 4 x 10

Shrugs
58 kg x 3 x 15

Hanging leg raises to 90 degrees.
3 x 5

Facepulls
15 kg x 3 x 20

Some rotator cuff excercises.

Went to a PT today. It seems that I strained my MCL, a very minor strain though so I should be back to muay thai soon. It needs some more rest but it feels better than a few days ago. He also checked my shoulder cause I mentioned I sometimes feel a weird click. After doing a few tests it turns out it is a weak rotator cuff and gave me some excercises to strengthen it.

Bodyweight 91,1 kg.
 
Bench press
20 kg x 2 x 8
40 kg x 5
50 kg x 5
60 kg x 3
65 kg x 3 x 1

Deadlift
60 kg x 2 x 5
80 kg x 3
100 kg x 2
110 kg x 1
120 kg x 3 x 1

Chin ups
4 x 3

Bicep curls
25 kg x 4 x 10

Rear delt flies
5 kg x 3 x 15

Bodyweight 91,1 kg.
 
Bench press
20 kg x 2 x 5
40 kg x 5
50 kg x 5
58 kg x 5 x 3

Deadlift
60 kg x 5
80 kg x 5
90 kg x 3
100 kg x 1
105 kg x 5 x 3

First 3 doh grip, last 2 mixed grip, first left under right over last set vice versa.

Bent over rows
48 kg x 4 x 12

Shrugs
58 kg x 3 x 15

Hanging leg/knee raises
3 x 5

Face pulls
15 kg x 3 x 20

Ab wheel rollout
2 x 8

Bw 93,9 kg this morning, easter bloat lol.
 
Bench press
20 kg x 2 x 8
40 kg x 5
50 kg x 5
55 kg x 5
60 kg x 4 x 2

Deadlift
60 kg x 5
80 kg x 5
100 kg x 3
113 kg x 4 x 2

Chin ups
4 x 3

Bicep curls
25 kg x 4 x 12

Rear delt flies
5 kg x 3 x 15

Rotator cuff excercises

Bodyweight 92,6 kg
 
Bench press
20 kg x 2 x 8
40 kg x 5
50 kg x 5
58 kg x 5 x 4

Deadlift
60 kg x 5
80 kg x 5
98 kg x 5 x 4
Doh grip

Bent over rows
50 kg x 3 x 8

Shrugs
60 kg x 3 x 15

Facepulls
15 kg x 3 x 15

Ab wheel rollouts
2 x 8
 
Bench press
20 kg x 2 x 8
40 kg x 5
50 kg x 5
60 kg x 5
65 kg x 4 x 1

Deadlift
60 kg x 5
80 kg x 5
100 kg x 3
110 kg x 2
120 kg x 4 x 1

Chin ups
4, 4, 3, 3

Barbell curls
26 kg x 4 x 8

Rear delt flies
5 kg x 3 x 15

Bodyweight 91,5 kg
 
Bench press
20 kg x 2 x 8
40 kg x 2 x 5
50 kg x 6 x 5

Form felt alright and weights flew up.

Deadlift
60 kg x 5
80 kg x 5
90 kg x 6 x 5

Good form, speed and such.

Bent over rows
50 kg x 4 x 8

Shrugs
60 kg x 15, 15, 19

Facepulls
15 kg x 3 x 15

Ab wheel rollouts
3 x 10

Tried squatting again, knee is not 100 yet but I will go to muay thai again this week.

Squats
20 kg x 5
40 kg x 5
60 kg x 5 with a 3 seconds pause in the hole.

Bodyweight 91,7 kg
 
Knee is somehow fucked again, pain is back and I felt it as soon as I woke up this morning. No MT tomorrow if it stays like this. I think it became worse by playing a little bit of soccer yesterday, even though I didn't feel anything at that moment or soon afterwards.

Bench press
20 kg x 2 x 8
40 kg x 5
50 kg x 5
58 kg x 5 x 4

Deadlifts
60 kg x 5
80 kg x 5
100 kg x 1
105 kg x 5 x 4

Form is getting now on both excercises.

Chin ups
4, 4, 4, 3

Barbell curls
26 kg x 4 x 10

Rear delt flies
5 kg x 3 x 15

Bodyweight 92,1 kg.
 
Bench press
20 kg x 2 x 10
40 kg x 2 x 5
50 kg x 5
55 kg x 5
60 kg x 4 x 3

Deadlift
60 kg x 5
80 kg x 5
100 kg x 3
113 kg x 4 x 3

Barbell rows
50 kg x 4 x 10

Shrugs
60 kg x 15, 20, 20

Rear delt flies
15 kg x 3 x 15

Ab wheel rollouts
3 x 10

Rotator cuff excercises

Bodyweight 90,9 kg.
 
Bench press
20 kg x 2 x 5
40 kg x 2 x 5
50 kg x 5
53 kg x 5 x 5

Deadlift
60 kg x 5
80 kg x 5
90 kg x 3
98 kg x 5 x 5

Chin ups
4 x 4

Bicep curls
26 kg x 4 x 12

Rear delt flies
5 kg x 3 x 15

Bodyweight 91 kg
 
Bench press
Maxing with 65 kg today to determine new training max.
20 kg x 2 x 10
40 kg x 5
50 kg x 5
60 kg x 3
65 kg x 9
Satisfied with that.

Deadlift
Maxing with 120 kg. Didn't look forward to this, felt tired the last 3 days and I didn't feel energetic during the training sessions on that days.

60 kg x 5
80 kg x 5
100 kg x 3
120 kg x 8

Did nog expect to hit 8 reps so that went well, last rep was not with very strict form though.

Barbell rows
50 kg x 4 x 12

Tried a new excercise, snatch grip high pulls.
40 kg x 4 x 8

Face pulls
15 kg x 3 x 20

Ab wheel roll outs
10, 15, 15

Bodyweight 90,7 kg
 
Bench press
20 kg x 2 x 8
40 kg x 5
50 kg x 6 x 6

Deadlift
60 kg x 5
90 kg x 6 x 6

Chin ups
5, 4, 4, 4

Barbell curls
27 kg x 4 x 10

Rear delt flies
3 kg x 3 x 20

Bodyweight 91,7 kg
 
Bench press
20 kg x 2 x 8
40 kg x 5
50 kg x 5
60 kg x 4 x 3

Deadlift
60 kg x 5
80 kg x 5
100 kg x 4
110 kg x 4 x 3

Pendlay rows
51 kg x 3 x 8

Snatch grip high pulls
40 kg x 4 x 10

Face pulls
16 kg x 3 x 15

Ab wheel roll out
3 x 10

Bodyweight 92 kg
 
I was checking my spreadsheet and my calculated bench max is 80 kg. I have never hit it so I wanted to hit it today, to see if my calculated max matches my real 1RM.

20 kg x 20 or something
40 kg x 5
50 kg x 5
60 kg x 3
70 kg x 1
80 kg x 1 - I thought this was a new 1RM
82 kg x Failed

Happy with 80 kg. It's a small improvement but a PR is a PR.

Bodyweight 91,2 kg.

Edit:
Trololol. Scrolled trough my log to see what my previous 1RM was, turns out I hit 80 already in december last year. Ah bummer.

Gotta say, my form is improving a lot with this routine so I expect to surpass 80 kg soon.

My knee is feeling better, squats and muay thai again next week.
 
Last edited:
Bench press
20 kg x 2 x 8
40 kg x 5
50 kg x 5
60 kg x 3
65 kg x 3 x 2

Deadlift
60 kg x 2 x 6
80 kg x 5
100 kg x 3
115 kg x 3 x 2

Chin ups
5, 5, 4, 4

Barbell curls
27 kg x 4 x 12

Rear delt flies
5 kg x 3 x 15

Bodyweight 90,2 kg this morning.
 
Squats
20 kg x 2 x 5
40 kg x 5
60 kg x 3 x 5

Bench press
20 kg x 2 x 8
40 kg x 2 x 5
50 kg x 5
55 kg x 4 x 4

Deadlift
60 kg x 2 x 5
80 kg x 5
103 kg x 4 x 4

Pendlay rows
51 kg x 4 x 8

Snatch grip shrugs
40 kg x 3 x 15

Face pulls
16 kg x 3 x 20

Ab wheel roll out
3 x 10

Bodyweight 90,7 kg.

Fun session, little bit tired because of not enough sleep. Burned some important paper in my trainingroom when I finished my dinner, cause I didn't want to throw it away with the garbage. I hope the homegym won't have a burned smell next time I train lol. Didn't want to burn them in the house or outside. Would have been a better option if it still smells like fire next time I train.
 
Last edited:
Squats
20 kg x 2 x 5
40 kg x 5
60 kg x 6
70 kg x 3 x 5

Bench press
20 kg x 20
40 kg x 2 x 5
50 kg x 5
60 kg x 5
68 kg x 3 x 1

Deadlift
60 kg x 2 x 5
80 kg x 5
100 kg x 5
120 kg x 3 x 1

Chin ups
5, 5, 5, 4

Barbell curls
28 kg x 4 x 8

Rear delt flies
5 kg x 3 x 15

Knee is feeling better so I will pick up the squatting again :D

Bodyweight 90,6 kg.
 
Bench press
20 kg x 2 x 15
40 kg x 2 x 5
50 kg x 5
53 kg x 5 x 5

Deadlift
60 kg x 2 x 5
80 kg x 5
95 kg x 5 x 5

Pendlay Row
51 x 4 x 10

Snatch grip shrugs
51 kg x 4 x 15

Face pulls
17 kg x 3 x 15

Ab wheel roll out
3 x 10

Bodyweight 89,8 kg
 
Squat
20 kg x 2 x 5
40 kg x 5
60 kg x 5
80 kg x 3 x 5

Bench press
20 kg x 2 x 15
40 kg x 2 x 5
50 kg x 5
60 kg x 4 x 3

Deadlift
60 kg x 2 x 5
80 kg x 5
100 kg x 5
110 kg x 4 x 3

Chin ups
4 x 5

Barbell curls
28 kg x 4 x 10

Rear delt flies
3 kg x 3 x 20

Facepulls and some more shoulder prehab work with a band.

Bodyweight 90,8 kg.
 
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