ramp 1 week 3 day 1

5x13-15 90 sec rest
Normal warm up
Pull-down 160x15, 145x15, 130x13, 115x15, 115x13
DB incline 75x15, 55x15, 40/45(misload)x3, 45x10, 35x13, 30x13
Calf raise 410x13, 380x13
Curl 65x15
Calf raise 360x14
Curl 55x15
Calf raise 360x15
Curl 45x15
Calf raise 360x13
Curl 45x15 - a little english on the curls, could bear repeating
10min incline walk
-Fuckin A forgot to set of curls

Jog

2/4 

Normal warm up 

Neck wrap 70 reps 

Jog 30min

ramp 1 week 2 day 4

4x8-10 90sec rest

Bench 135x6 205x8 175x8 155x10 135x10

Pull down 185x8 160x10 145x10 130x10

Dead 185x6 325x8 

push down 70x10 - Used a straight handle instead of the rope this time, seemed easier

Dead 285x8 265x8 225x8 - Dead areas occupied the other shit first looks like it took its toll get some straps next time, maybe sub sldl next cycle

Calf 410 410

Curl 90x8 repeat 

Press 115x10 oops nearly forgot 

ramp 1 week 2 day 3

4x12-10 90sec rest

Hammer row 160x12, 10
Bench 195x10, 175x9
Hammer row 135x12, 10
Bench 155x12, 135x10
Squat 135x8, 245x12
DB press 45x12
Squat 205x10
Hammer curl 40x10
Squat 185x11
Push-down 60x12 repeat
Calf raise 370x12x2

ramp 1 week 2 day 2

1/30

4x13-15 90sec rest
Press 125x15, 95x13, 75x15, 65x13
Push-down 50x13x2, 40x15
Squat 235x13
Push-down 40x15
Squat 205x15, 175x13, 155x13
Sit-ups 15x15, 10x13x2, BWx15

ramp 1 week 2 day 1

1/28

Pull-down 160x13, 145x13, 130x15, 115x15
DB inclines 70x15, 55x13, 45x14, 35x15
Calf raise 360x15x2
Curls 65x13
Calf raise 360x15
Curls 55x13
Calf raise 360x13
Curls 45x15, 40x15