Sat, Oct 303/10/2026 - upper
Lat pulldown
1. 50kgx12
2. 50kgx12
3. 60kgx10
Smith machine incline bench press
1. 46kgx9
2. 46kgx7
3. 46kgx6
Tbar row
1. 43kgx12
2. 43kgx10
3. 43kgx9
Dumbbell shoulder press
1. 16kgx10
2. 16kgx8
3. 16kgx7
Pec fly machine
1. 45kgx9
2. 45kgx9
3. 45kgx6
Overhead tricep extension
1. 32kgx12
2. 32kgx12
3. 32kgx11
Single arm cable lateral raises (makeshift straps)
1. 9kgx15
2. 9kgx15
3. 9kgx15
Single arm reverse cable fly
1. 9kgx15
2. 9kgx15
3. 9kgx12
Incline bicep curls
1. 12kgx8
2. 12kgx5
3. 12kgx6
Sun, Sep 2727/09/2026 - lower
Squats
1. 70kgx8
2. 70kgx6
3. 70kgx6
4. 70kgx5
Sldl
1. 70kgx10
2. 70kgx10
3. 70kgx9 (lost grip)
Leg extension
1. 86kgx12
2. 86kgx12
3. 86kgx12
Seated leg curls
1. 68kgx12
2. 68kgx11
3. 68kgx10
Standing calf raises
1. 63.5kgx12
2. 63.5kgx12
3. 63.5kgx12
Decline ab crunches (plate held at chest level)
1. 5kgx15
2. 5kgx15
3. 5kgx20
Sun, Sep 2726/09/2026 - upper
Lat Pulldown
1. 50kgx11
2. 50kgx10
3. 50kgx8
Smith machine incline bench press
1. 46kgx8
2. 46kgx8
3. 46kgx6
Tbar row
1. 43kgx9
2. 43kgx9
3. 45kgx8
Dumbbell shoulder press
1. 14kgx12
2. 16kgx9
3. 16kgx7
4. 16kgx8
Pec fly machine
1. 45kgx8
2. 45kgx8
3. 45kgx6
Overhead cable tricep extension
1. 32kgx10
2. 32kgx8
3. 32kgx10
Incline dumbbell curl
1. 12kgx7
2. 12kgx5
3. 12kgx5
Single arm cable lateral raises
(Cant do as much without wrist wraps)
1. 5kgx10
2. 5kgx13
3. 5kgx10
Single arm cable lateral raises
1. 9kgx10
2. 9kgx10
3. 9kgx10
Mon, Sep 21Squats (all full depth)
1. 60kgx8
2. 70kgx6
3. 70kgx5
4. 70kgx5
Sldl
1. 70kgx10
2. 65kgx10 (someone stole my weights)
3. 65kgx10
Leg extension
1. 82kgx12
2. 82kgx12
3. 82kgx15
Seated leg curls
1. 68kgx12
2. 68kgx12
3. 68kgx10
Standing calf raises
1. 54kgx12
2. 54kgx12
3. 54kgx12
Decline ab crunches
1. 5kgx15
2. 5kgx15
3. 5kgx17
Sat, Sep 1919/09/2026 - upper
Lat pulldown
1. 50kgx12
2. 50kgx10
3. 50kgx10
Smith machine incline bench press
1. 46kgx8
2. 46kgx8
3. 46kgx7
4. 46kgx5
Tbar row
1. 40.5kgx10
2. 40.5kgx10
3. 40.5kgx9
Dumbbell shoulder press
1. 14kgx10
2. 16kgx8
3. 16kgx7
Pec fly machine
1. 45kgx10
2. 45kgx5
3. 41kgx7
Single arm cable lateral raises
1. 9kgx15
2. 9kgx12
3. 9kgx10
Single arm reverse cable fly
1. 9kgx10
2. 9kgx10
3. 9kgx10
Cable bicep curl
1. 27kgx12
2. 27kgx10
3. 27kgx8
Overhead cable tricep extension
1. 27kgx12
2. 27kgx12
3. 27kgx10