Woke up feeling a bit more with it than I did yesterday. Morning gym session and a fairly quiet one which is always welcome. Shoulder has been acting up a bit lately and right now the trap is pretty tight as a result so need some looking in to there. Thankfully it didn't really seem to impact the session.

A: Smith Inc Press (25 bar): x25, 45, 65, 85, 95x8, 6, 6
B: Lat Pull Down - normal: 10, 13, 15+3 x8, 6
C: Trap Row: 40, 80, 110x8, 6
D: Incline Bar Push Down: 13, #16+3kg x6, 5
E: Belt Machine Curls: x15, 22.5x7, 5

Got off to a really smart start to the session with Inc work hitting reps really well for a fairly strong +2 if I do say so myself, that will go up next week (altho I do have my mates funeral next Monday). I was expecting an equally smooth +2 to LPD as well. Just a +1 on trap rows, altho with a tight trap even that is a win I think. Upped the weight on Tri work and managed to clear the base end of reps just fine. Also upped bicep work, which wasn't necessarily on the cards, and hit nice reps there too, not easily but all good.

https://youtu.be/0N-tUlc8XVQ

Sorting the old mans heating out again yesterday, I think he is finally getting someone out. Also had to decipher his sky bill for him too. He still has wobbles (it was their anniversary yesterday) but he seems to be doing better lately. Woke up this morning for the gym feeling a bit dozy (even struggled to stay awake last night), but once I got going things clicked into place and had a good session. It was fairly quiet too.

A: Leg Ext (slight lean): #13, 17, 20, +20, +40 x7.75, 6
B: Row SL: x103, 131, 151x6, 4
C: Hack Squat - Heels Up: 40, 60, 80, 105x7
D: Calf Press long stretch: Hack x120, 160x7, 5, 5
E: Rev Forearm: 30x6, 4... 25x 6

Leg ext was off to a decent start. Didn't feel like I could quite count that last rep on set 1 as full one, but it was almost an extra rep. Upped SL work again, not easy reps this week but felt solid. Hack squat saw a solid +1, happy with that work. I think calf work was +1. Didn't jot it down right but I think it was just the last set I was +1 on. May take forearm work back to the 25 and kee over my arms to make it nore strict. 30 doesn't feel dialled in TBH.

https://youtu.be/4t35Jnitzkg

Well, not a bad day in the end. Only a little bit wound up, TBH I'll enjoy the next meeting hopefully when they'll all get told no-one gets to leave early on the new rota! I'm off next Wed and Thurs, all that means is if things won't get done no-one else will do it either. I may take Friday off to avoid getting wound up when it's all left for me on Friday. Another cracking day weather wise, blooming cold start but hit a good 17 or 18 degrees if not more this afternoon.

A: Larsen smith: x25, 65, 85, 105x7, 6, 5
B: Hammer Row: per side x20, 35, 43.75s x6, 5
C: Rope Pullovers: x81, 92.5+3kg x7, 6
D: Face Ext: x37 ,43 x10... 43+3kg x6, 4
E: Seat DB Curls: x12.5, 15x10, 8

Larsen finally saw me back to 2 plates a side on the smith for a 2.5 increase and a 105 total for some pretty solid reps in the end. Brief moment on teh last set where some momentary pec tightness gave me a mini panic but it all turned out fine. Didn't expect to be nicely in the middle of my rep target zone. Corrected my misload last week but tried to keep the form clean which I think I did. Good reps here. Upped P/Overs and only sacrificed 1 rep for it, these felt decent. Tricep work saw the first set rep way too easily so went up for another 2, which were definitely tougher. Curls were were a solid +2 in reps as well.

https://youtu.be/j2gU4r-jsZs

I'm a day time trainer, anything more than 4 people is busy.

I think they feel sorry for my decrepit body dragging around the gym LOL

True to a point, the trouble is, we've always got away, as a team, with a good dose of flexibility (because none of us took the pee) but with this going on everything will suddenly be monitored and by the book. Not worried about work ethic getting questioned, just the little areas of latitude that were a perk will get washed away thanks to everyone else pushing it and the boss not have stopped it. Might use t for a job assessment and see if I get a pay rise LOL

Thanks for implanting that image anyway

Been chatting to the boss this afternoon as the girl due in was late so it made me leaving awkward. I don't like to snitch but EVERY shift she is late she's apparently planning getting the college line manager involved... it would be nice if she actually came down on them more herself but if she can't then this route will do. The only issue is it now puts us all under the microscope. Mind you, this may make them all fvck off, in which case good riddance. But after a busy day at work I got to the gym and it was rammed, no idea why. I was a little late in the day (about 4pm) but still. Thankfully everyone knew my programme and I got around my stuff almost without interruption

A: Smith Inc Press (25 bar): x25, 45, 65, 85, 95x7, 6, 5
B: Lat Pull Down - normal: 10, 12, 15+3 x7, 5
C: Trap Row: 40, 80, 110x8, 5
D: Incline Bar Push Down: 13, #16x8, 6
E: Belt Machine Curls: x15, 21.25x7, 6

Off to a respectable start with a +2 on the inc smith work. LPD was +1 as were trap rows. Both additional reps coming comfortably on the opening set. Tricep work also saw a pretty solid +1 so I should be good going up next week. Bicep work was up in weight, only by 1.25 which resulted in starting off just 1 rep shy of top end target. Can't complain about that lot, just as well with the amount of complaining about everything else I do LOL

https://youtu.be/3q3RUvJrXuM

Sounds like you'll certainly put a workbench to good use of the coming year or so LOL

With the redesigned sessions that day off won't be too damaging and it looks like the session went pretty well anyway

Out of nowhere the left side of my lower back was just feeling a bit off overnight so today's leg session had my slightly conscious about things. A bit of stretching and clicking seemed to sort it but it took a while to get it to go. Gym was busier than expected too, mother's day crowd getting in early I guess. Went out with the mrs for lunch altho it nearly went t1ts up as she was a little bit in a mood (her son hadn't called or anything) and I felt I was getting a bit of shirtiness as a result and when I called it out it was about turn, in the car, and take me home! Managed to talk her round, fvck knows how.

A: Leg Ext (slight lean): #13, 17, 20, +20, +40 x7, 6
B: Row SL: x92, 120, 146x8, 7
C: Hack Squat - Heels Up: 40, 60, 80, 105x6
D: Calf Press long stretch: Hack x120, 160x7, 5, 4
E: Rev Forearm: 30x6, 4... 25x 7

The session started well enough, nothing gained on ext but TBH I wasn't looking for it this week, a solid matching of reps tho. Seated SL work was up 5kg and down 1 rep but TBH there was probably more in me and still would have had RIR but I was slightly wary of irritating my back. It was prepping for hack that I managed to get it to click which seemed to sort it, just as well as I suspect it was that 1st rep last week where I felt my form wobble and tweak it that may have been the issue today still. In the end I upped 2.5 kg and got a nice 6 reps. Another calf session with far more emphasis on the stretch time, the result was tough sets with 20kg less. Decided to try and give the weight increase from last week's forearm work another go and think the 2 heavy sets were solid enough, final back off set felt good too.

https://youtu.be/aG111XqP2Rw