Cock cock cock

28aug tue

Bench
85 x 4 x 3 + drop set

Upper back, shoulders, abs
 
6sep

Squat
120 x 5 x 3
80 x 10
Bench
60 x 10 x 4
Rd fkyes, cable rows, abs

Been sick for a week
 
7sep

Am
Run 20 min

Pm
Bench
90 x 3 x 3+drop set

Arms/shoulder pump
 
10sep

Am
Bike 45min

Pm
Pullups
15kg x 3 x 5
Bw x 10

Ohp
50kg x 5 x 5
+ leg raises

Rd cables
 
15sep sat

Deadlift
Up to 190 x 1

Cable rows/ plyo hr pushups

Bike 20min
 
27 sep

Squat
120 x 3,3,8

Pullups/btn press

Cable rows abs

Bike 15 min
 
29sep

Deadlift
180 x 1 x 10 emom

Bench
90 x 3 x3 / 60 x 12 drop set finish

Seated cable rows, abs
 
5oct

Squat
130 x 3,3,10
Rep Pb i think

Upper back, abs
 
8oct

Row
1k x 3, 1 min rest

Bike 30 min

Slipped rib / lats/rhomboid/intercostal spasm / cramp / pain
No idea how that happened
 
9oct

Squat up to 140 x 1
Lots of warming up, stretching, foam rolling

Ohp, pullups x a few light

Bike 10 min

Sauna

Feels better hopefully wake up ok
 
10oct

Bench
70 x 6 x 3

Upper back light

Bike 20 min
 
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