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26/09/2016 Squat 3x10 85kg Bench 3x8 72.5kg Rows 3x8 72.5kg Ohp 3x10 45kg Rdl 3x8 85kg Curls 3x10 15kg db's

22/09/2016 Squat 3x10 82.5kg Bench 3x8 70kg Rows 3x8 70kg Ohp 3x10 42.5kg Rdl 3x8 82.5kg Curls 3x10 15kg db's

20/09/2016 Pretty much the same as last time, feeling better now though will add weight next session. Squat 3x10 80kg Bench 3x8 67.5kg Rows 3x8 67.5kg Ohp 3x10 40kg Rdl 3x8 80kg Curls 3x10 15kg db's

Been crook for a few weeks. Still not fully recovered. Lowered the weights till I'm feeling better. 12/09/2016 Squat 3x10 80kg Bench 3x8 67.5kg Rows 3x8 67.5kg That's all I had in me. 14/09/2016 Still not great, this took me ages to get through. Squat 2x10 80kg Bench 3x8 67.5kg Rows 3x8 67.5kg Ohp 3x10 40kg Rdl 3x8 80kg Curls 3x8 15kg db's

Very. Was meaning to update this yesterday actually.

Just a quick light one today to keep moving. 27/08/2016 Squat Bench 3x8 80kg Row 3x8 40kg dbs Ohp 3x8 50kg Rdl Curls 3x10 15kg db

Did something to my leg so no lower body till it heals. 24/08/2016 Squat Bench 3x8 85kg Row 3x8 40kg dbs cant do bb at the moment because of leg Ohp 1x5 60kg 2x10 Rdl Curls 3x10 17.5kg db

Missed a day last week. Things are definitely getting harder now, especially because I'm still attempting to cut. Ohp is suffering, so attempting a few different things to see what works. Open to any suggestions. Dropping rows down a little this week. 21/08/2016 Squat 3x10 97.5kg Bench 3x8 85kg Row 3x8 80kg 1x12 1x8 60kg Ohp 1x8 60kg 2x8 1x4 50kg Rdl 3x8 97.5kg Curls 3x10 17.5kg db

Still going just forgetting to update 08/08/2016 Squat 3x10 92.5kg Bench 3x8 80kg Row 3x8 80kg Ohp 3x8 52.5kg Rdl 3x8 92.5kg Curls 3x8 17.5kg db 10/08/2016 Squat 3x10 92.5kg Bench 3x8 80kg Row 3x8 80kg Ohp 3x8 52.5kg Rdl 3x8 92.5kg Curls 3x8 17.5kg db 12/08/2016 Squat 3x10 92.5kg Bench 3x8 80kg Row 3x8 80kg Ohp 3x8 52.5kg Rdl 3x8 92.5kg Curls 3x8 17.5kg db 15/08/2016 Squat 3x10 95kg Bench 3x8 82.5kg Row 3x8 82.5kg Ohp 3x8 55kg Rdl 3x8 95kg Curls 3x10 17.5kg db 18/08/2016 Squat 3x10 95kg Bench 3x8 82.5kg Row 3x8 82.5kg Ohp 3x8 55kg Rdl 3x8 95kg Curls 3x10 17.5kg db

Missed most of last week so I'm just going to write that one off. This week had to use a commercial gym, pretty much the same as usual. Exception being, having to swap out bb rows for db rows on one day. 01/08/2016 Squat 3x10 90kg Bench 3x8 77.5kg Row 3x8 77.5kg Ohp 3x8 52.5kg Rdl 3x8 90kg Curls 3x8 17.5kg db 03/08/2016 Squat 3x10 90kg Bench 3x8 77.5kg Db Row 3x8 40kg Ohp 3x8 52.5kg Rdl 3x8 90kg Curls 3x8 17.5kg db 05/08/2016 Squat 3x10 90kg Bench 3x8 77.5kg Row 3x8 77.5kg Ohp 3x8 52.5kg Rdl 3x8 90kg Curls 3x8 17.5kg db

27/07/2016 Squat 3x10 87.5kg Bench 3x8 75kg Row 3x8 75kg Ohp 3x8 1x4 50kg Rdl 3x8 87.5kg Curls 3x8 16kg db. Db's weigh 6kgs

Missed most of last week so no point putting it up 25/07/2016 Squat 3x10 87.5kg Bench 3x8 75kg Row 3x8 75kg Ohp 3x8 50kg dropped around 10% due to stalling Rdl 3x8 87.5kg Curls 3x8 20kg db lowering the weight on these too, stop me from cheat repping it

16/07/2016 Squat 3x10 85kg Bench 3x8 72.5kg Row 3x8 72.5kg Ohp 8,5,3,8 57.5kg Rdl 3x8 85kg Curls 3x8 20kg db

13/07/2016 Squat 3x10 85kg Bench 3x8 72.5kg Row 3x8 72.5kg Ohp 7,1,6,2,6,3 57.5kg Rdl 3x8 85kg Curls 3x8 20kg db

11/07/2016 Squat 3x10 85kg Bench 3x8 72.5kg Row 3x8 72.5kg Ohp 8,6,2,8 57.5kg ohp is hard, if I don't make all the reps by the end of the week I'll drop 10% and reset. Rdl 3x8 85kg Curls 3x8 20kg? I think. I've switched to oly db's and not sure of the weight, prob about 5kgs

Nah weekly now, increase on Monday

08/07/2016 Squat 3x10 82.5kg Bench 3x8 70kg Row 3x8 70kg Ohp 3x8 55kg Struggled Rdl 3x8 82.5kg Curls 3x8 40kg

06/07/2016 Squat 3x10 82.5kg Bench 3x8 70kg Row 3x8 70kg Ohp 3x8 55kg Rdl 3x8 82.5kg Curls 3x8 40kg

Haha all good. That's some mean upright rows, I think my shoulders would self destruct if I did that.

04/07/2016 Squat 3x10 82.5kg Bench 3x8 70kg Row 3x8 70kg Ohp 3x8 55kg Rdl 3x8 82.5kg Curls 3x8 40kg

01/07/2016 Squat 3x10 80kg Bench 3x8 67.5kg Row 3x8 67.5kg Ohp 8, 4, 3,1, 5, 3 55kg Rdl 3x8 80kg Curls 3x8 40kg Progression will most likely be weekly for all lifts from now.

29/06/2016 Squat 3x10 77.5kg Bench 3x8 65kg Row 3x8 65kg Ohp 3x8 1x4 52.5kg Rdl 3x8 77.5kg Curls 3x8 40kg

Missed saturday, work and stuff. 27/06/2016 Squat 3x10 75kg Bench 3x8 62.5kg Row 3x8 62.5kg Ohp 3x8 52.5kg Will just do another set next session instead of more weight Rdl 3x8 75kg Curls 3x8 40kg

Yeah the breaks will get longer as the weight gets more challenging. My ohp breaks are about a couple minutes, need the time on those to be able to do the next set

Too much cardio haha nah I'm trying to follow this program as closely as possible for now. I'm not too concerned about how long it takes me to get stronger. 20's would probably make my rest breaks longer, currently 30s to 1 min. Will definitely consider them later though, I like the conditioning aspect of higher reps.