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Weights: same as before except thrusters were with 10kg dbs 3x10 as 12 and 14 were not available. hopefully a beach from run tomorrow!

Chest 60kg 4x6 lat pull down 50kg 3x8 curls / band laterals 3x8 each thrusters 14kg dbs 3x8 band high pulls 3x10 chest press was a lot more difficult even though this was my third time on the same machine at the same weight.

Bands: rear delt rows 3x15 rear delt raises 3x20 ab bike crunch 3x15 Running 2x12 minutes added a minute on the running. I’ll aim for 2x13 next time

I was enjoying working (out!) from home but had to go back to Switzerland. Back in the gym chin ups -30kg 4x6/ dips -30kg 4x6 / lateral swing 2x10kg 2x20 curls 4x10 / landmine squats bar+30kg 3x8 one arm L push press bar+20kg 4x6 I was done in 45 minutes. Sweating a lot but have to wear a mask...

Band chin ups 4x7 / band dips / 4x7 L Row bar+32.5kg 4x7 L press bar+20kg 4x7 ez curls 4x8 / band triceps 2x20 / lateral swings 2x10kg plate 2x30 band Rear delta 2x30 / shrugs 1x15 Increased volume a lot today as U.K. doing upper lower split

All with bar+25kg landmine squats 3x8 sumo squats 2x8 landnine RDL 2x8

Bands chin ups 4x6 / landmine chest press bar+32.5 3x8 Landmine Reverse tbar rows 32.5kg 4x6 sideways one arm landmine press bar+17.5kg 3x9 curls 3x10 / band triceps 2x20 / band laterals 2x20 band high pull 2x20 / band rear delts 2x30 Added weight on rows. extra rep on press, laterals and rear delts

Band chin ups 4x6 / band dips 4x6 barbell rows 40kg 3x8 one arm landmine press bar+20kg 3x8 curls 2x10 / band triceps 2x20added / lateral swing 2x10kg plates 2x25 shrugs 2x20kg Plates 2x10 / band rear delt rows 2x30 im making minor changes to the assistance exercises. I don’t work weekends so will be able to do more leg volume tomorrow.

Thursday landmine squats bar+20kg 3x10 abs 2x20

Bands chin ups 4x6 / landmine chest press bar+32.5 3x8 Landmine Reverse tbar rows 30kg 3x8 sideways one arm landmine press bar+17.5kg 3x8 curls 2x12 / band triceps 2x20 / band laterals 2x15 band high pull 2x20 / band rear delts 2x20 added weight on landmine chest press. Really feel these in upper pecs

Yesterday Landmine squats bar+20kg 3x10 landmine RDL bar+30kg 2x8 ab bike crunches 3x20

band chins ups 4x6 / band dips 4x6 landmine press bar+20kg 3x8 reverse grip barbell row 40kg 3x8 curls 2x12 / band triceps 2x20/ band laterals 2x20 band high pull 2x20 / band rear delt raise 2x20 added weight in landmine press

Squats: bar+20kg Sumos and RDL: bar+25kg landmine squats 3x10 landmine sumo squats 2x8 landmine RDL 2x8

Bands chin ups 3x8 / landmine chest press bar+30kg 3x8 rows 4 sets sideways one arm landmine press bar+17.5kg 3x8 curls 3x10 / band triceps 2x20 / band laterals 2x15 band high pull 2x20 / band rear delts 2x20 i tried 2 sets of one arms meadows rows but didn’t like the thick grip. Added weight and did a reverse tbar row for 2 sets. side delts were fried from the out to the side landmine rows. Didn’t manage 20 reps of laterals later on.

All with bar+20kg landmine squats 3x10 landmine sumo squats 2x8 landmine RDL 2x8 quick lunchtime workout