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  • Writer's pictureJason St Clair Newman

Workout Diary Feb 6th-



Wednesday 8th February

A1 - Back Squat

3, 3, 5

95, 108, 122kg


B1 - Bench Press

3 x 8

63, 73, 84kg

Ice Pack between reps for 90sec


C1 - Bent Over Row

3 x10

62, 62, 66kg


D1 - Push-ups

2 x 20 Band External Rotations

3 x20


Friday 10th February


A1 - Box Squat

3 x 3

53, 66, 80kg


B1 - Bench Press

3, 3, 6

73, 84, 94kg

Cold hands between sets 90sec


C1 - Weighted Chin Ups

3 x 8

Semi-supinated grip // Neutral grip // Pronated grip

Bodyweight + 5kg

Cold hands between sets 90sec


D1 - Band Pull apart

1 x 100 reps


D2 - Wide Stance Good Morning

3 x 5

50kg


Sunday 12th February


A1 - Box Squat

3 x 5

54, 70, 82kg


B1 - Sumo Deadlift

3, 3, 8

95, 110, 125kg


C1 - Barbell Overhead Press

3, 3, 5

47, 54, 60kg


D1 - Floor Press Dumbbells - Fat Grip

3 x 8

17.5kg


D2 - Landmine Anti Rotation - Hands on the Plate

3 x 8

5kg plate on the end


D3 - Chest-supported Dumbbell Row - Fat Grip

2 x 8

17.5kg


D4 - Incline Dumbbell Bench Press - Fat Grip

2 x 8

17.5kg


Felt strong this week which was great - have used the cold hand method between sets, again not sure if it's a placebo but feels good.

I actually found out that instead of using an ice pack I can use my Kettlebells which are really cold in this winter weather, so it saves me bringing out the pack.

Anyway, solid week of training, my forearm still giving me some issues which is why I added in some fat grip work to try and help there as well.

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