2/12/20 - 4/1/21 by Muhammad Amir Ayub

Training has been very erratic…So the aim was just to get “enough” work in that would not risk injury

DL
Deadlift - Up to 5 x 127.5 kg x 3

BP
TRX inverted row - 5 x 6
Standing DB Press - 5 x 6 x 16 kg
Pushups - 3 x 10

SQ
Squat - Up to 3 x 90 kg x 3

MP
Standing DB press - 5 x 5 x 16 kg
Pullups - 7 x 3

19-27/11/20 by Muhammad Amir Ayub

Had a bit of free time but not much rest: that’s how you fill the free time right? So I decided to add an extra session just to focus on doing some needed shoulder external rotation work.

DL
Deadlift - Up to 5 x 127.5 kg x 5

BP
Bench press - Up to 3 x 67.5 kg x 5
TRX inverted row - 5 x 8
Weighted pushups (10 kg) - 5 x 8

SQ
Squat - Up to 3 x 90 kg x 3, 1 x 5

Extra day
Side plank with external rotation with 8 kg DB: 3 x 5
Face pulls - Can’t remember the weights on the cable station but was definitely 5 x 10

MP
Military press - Up to 4 x 42.5 kg x 3
Pullups - 7 x 4

4-17/11/20 by Muhammad Amir Ayub

Back to long gaps between sessions… Whatever free time I have is spent just simply doing anything. And to cram in sessions I had to keep the squat and MP sessions minimal.

DL
Deadlift - Up to 5 x 127.5 kg x 5

BP
TRX inverted row - 5 x 8
Weighted pushups (10 kg) - 5 x 8

SQ
Squat - Up to 5 x 90 kg x 3

MP: I was still sore from the “Bench Press” day.
Military Press - Up to 4 x 42.5 kg x 3
Pullups - 7 x 4

Shameful.