24-Feb Upper 1

 Bench Press – 4x5 @90kg (87.5)

Chest-Supported DB Row – 3x8-10 @42.5kg – Tempo 3:1:1:0

HS ISO Latetal Bench Press - 3x12 @60kg

Lat Pulldown – 3x12 @70kg

Shoulder Press – 3x8 @50kg

Lateral Raises – 3x15 @8kg

[Bicep Curls – 3x8-10 @15kg

[Skull Crushers – 3x8-10 @15

23-Feb Astro

 5k

20-Feb Spin

 60min

19-Feb Upper 2

 Bench Press – 4x5 @90kg (87.5)

Bent Over Row – 3x8-10 @45kg – Tempo 3:1:1:0

Incline Smith Machine Press – 3x12 @75kg

Lat Pulldown – 3x12 @70kg

Shoulder Press – 3x8 @50kg

Face Pulls – 3x15 @25kg

[Bicep Curls – 3x8-10 @15kg

[Skull Crushers – 3x8-10 @15kg

16-Feb Upper 1

Blench Press – 4x5 @90kg (87.5)

Chest-Supported DB Row – 3x8-10 @40kg – Tempo 3:1:1:0

HS ISO Bench Press - 3x12 @60kg

Lat Pulldown – 3x12 @70kg

Shoulder Press – 3x8 @50kg

Lateral Raises – 3x15 @8kg

[Bicep Curls – 3x8-10 @15kg

[Skull Crushers – 3x8-10 @15

12-Feb Upper 2

 Bench Press – 4x5 @90kg (87.5)

Bent Over Row – 3x8-10 @40kg – Tempo 3:1:1:0

Incline Smith Machine Press – 3x12 @75kg (72.5)

Lat Pulldown – 3x12 @70kg

Shoulder Press – 3x8 @50kg

Face Pulls – 3x15 @25kg

[Bicep Curls – 3x8-10 @15kg

[Skull Crushers – 3x8-10 @15kg

10-Feb Lower 1

 Hack Squat – 4x6-8 @140kg

Leg Press – 3x10 @300kg – Tempo 3:1:0:1 (340)

RDL – 3x12 @70kg

Hamstring Curls – 3x12-15 @68kg

[Leg Extension – 3x15 @8 Plates

[Paused Goblet Squat – 3x15 @25kg

Seated Calf Raise - 4x10 @80kg

9-Feb Upper 1

 Blench Press – 4x5 @90kg (85)

Chest-Supported DB Row – 3x8-10 @40kg – Tempo 3:1:1:0

HS ISO Bench Press - 3x12 @70kg (x8)

Lat Pulldown – 3x12 @70kg

Shoulder Press – 3x8 @50kg

Lateral Raises – 3x15 @8kg

[Bicep Curls – 3x8-10 @15kg

[Skull Crushers – 3x8-10 @15

6-Feb Lower 2

 Leg Press – 4x8 @300kg

Hack Squat – 3x12 @140kg

RDL – 3x12 @35kg DBs

Lunges – 2x20 @30kg

Hamstring Curls – 3x12-15 @68kg

[Leg Extension – 3x15 @8 Plates]

[Paused Goblet Squat – 3x15 @25kg]

Standing Calf Raise - 4x10 @130kg

5-Feb Upper 2

Bench Press – 4x5 @90kg (87.5)

Bent Over Row – 3x8-10 @40kg – Tempo 3:1:1:0

Incline Smith Machine Press – 3x12 @75kg

Lat Pulldown – 3x12 @70kg

Shoulder Press – 3x8 @50kg

Face Pulls – 3x15 @25kg

[Bicep Curls – 3x8-10 @15kg

[Skull Crushers – 3x8-10 @15kg

4-Feb Lower 1

 Pendulum Squat – 4x6-8 @70kg

Leg Press – 3x10 @300kg – Tempo 3:1:0:1 (270)

RDL – 3x12 @70kg

Lunges – 2x20 @40kg (30kg)

Hamstring Curls – 3x12-15 @68kg

[Leg Extension – 3x15 @8 Plates

[Paused Goblet Squat – 3x15 @25kg

Seated Calf Raise - 4x20 @40kg

2-Feb Upper 1

 Blench Press – 4x5 @90kg (85)

Chest-Supported DB Row – 3x8-10 @40kg – Tempo 3:1:1:0

HS ISO Bench Press - 3x12 @80kg

Lat Pulldown – 3x12 @70kg

Shoulder Press – 3x8 @50kg (47.5)

Lateral Raises – 3x15 @8kg

[Bicep Curls – 3x8-10 @15kg

[Skull Crushers – 3x8-10 @15kg

31-Jan Walk

 10k