Heavy pull day two days ago and light push day yesterday. Starting with heavy pull day.


Starting with hyper-extensions, managed another great PR, hitting bodyweight plus 35kg for 5 sets of 10. After this, onto nautilus rows with 235lb for 4 sets of 6. 155lb for 4 sets of 10 followed.


Cable shrugs with 37.5kg for 4 sets of 9, 9, 9, 8, a great PR here that I wasn't necessarily expecting. Followed with overhead cable curls with 20kg finally managing for 4 sets of 10. 17.5kg seated rope curl for 10, 9, 9, 9. Leg press for 2X7 and crunch machine 3X8 to finish.


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Light push workout just yesterday. 70kg close grip bench with no leg drive for 4 sets of 9, 9, 9, 8. Facepulls with 15kg on my light day, for 5 rest-pause sets of 18, 10, 10, 10, 9. Dumbbell OHP with just 16kg today for 4 rest-pause sets of 15, 9, 7, 7. Machine laterals with 80lb for 3 rest-pause sets of 14, 6, 6. Finished with 125lb close grip chest press with 125lb for 17, 8, 6, 6, slightly disappointing.


It's been like 6 weeks of training by this point. I need to deload a bit and re-start my next training cycle.