nice and quick workout 
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Well, have been flat out last couple of days, Mrs went in for some surgery yesterday, spent the day hanging around and ate fuck all,felt like shit!
Picked her up this morning, just went to do bench, second set in and i pulled something in upper outer chest, again, ouch, even light shit hurts!
I might scrap bench all together for more overhead pressing, maybe keep my OH day as normal and do a Push Press day instead of bench, have always hated bench anyway! Hopefully this shit wonāt fuck up my squats i have planned for tomorrow!!!
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Hope the mrs is alright!!
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Hope the missus has a quick recovery mate.
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Thanks fellas, sheās doing alright, a little sorry for herself but sheāll be OK. I have a few days off to look after her which is good
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Be well soon, both of you.
Iāll bet you canāt get any sympathy for the little pain in the chest
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Haha, Thanks mate.
Another day off to look after the Mrs, so, quick early squat session in today.
We are having some crazy April weather, 36*C, hot and windy, severe fire danger and heaps of shit in the air, so Iāve had some crazy ass hayfever, spent my time lifting, blowing nose, dodging the shit running out of it, grrrr!!!
Squats
warmup x heaps
130kg x3
150kg x3
175kg x3 felt easy
Standing BB Calf Fluff
140kg x20x20x20x20
Hip Belt Squat
40kg x10
60kg x10x10x10
I really liked these to finish the legs off, will up the weight next week.
Made the belt from shit I had laying around, a old pool noodle, some largish chain and duct tape, haha.
Band Pullaparts x 100
No hypers or anything else today. The constant dripping out of my nose gave me the shits!!!
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Hope she recovers soon mate
Itās the worst hen this happens halfway into a set, youāre to far in to rack it now but shit itās annoying
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Or when you get a crazy itchy down underā¦
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I how the mrs gets back up and going soon. Dude I hate to hear about the pec and cold. Pulling for a speedy and whole recovery.
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Thanks mate, Mrs will be fighting fit in no time I hope, pec will be all good soon, and luckily its not a cold, its just hayfever, which should go now as we are finally expecting some rain to get all of the shit out of the air.
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Managed to squeeze in a 3km walk this morning between rain showers. Gone from hot and dust storms to cool and stormy.
Dips
BW x5x5
+10kg x5
+20kg x5
+30kg x5
+20kg x5
+10kg x5
Close Grip Bench
60kg x12x12x12x12
Decline DB Fly
12.5kg x10x10x10x10
Decline DB Tri Extension
12.5kg x10x10x10x10 no rest, swap one hand to other for all sets!!!
Band Tri Pulldown
2 bands x12x12x12x12 slow, hold and stretch
Band Pullaparts x 100
Ab stuff at the end
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Why the decline flys?
Nice work man!
Dunno, thought Iād add them in for shits and giggles. I like how they felt though.
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Up bloody early, couldnāt sleep, woke at 4:45 again!
3km walk at about 5:30. Noone else around that early on a Sunday which is awesome.
So, I have 2 weeks off work, I already eat a beef mince concoction with sweet potato, red kidney beans tomato and rice with a chilli con carne mix through it all, but I have bought a heap of steak and will have some steak, veg and rice for morning and arvo snack with whey shake, instead of the usual gluten free biscuits and shit I quickly grab. Just wondering how I could keep that up at work, hmm
For T, we usually have some sort of animal flesh with veg, so thatās usually OK.
Deads
warmup,
150kg x3
180kg x3
200kg x1
V-Bar Rows
100kg x10x10x10x10
Inverted Row
BW x10x10x10x10
Band Face Pull
2 bands x 12x12x12x12 slow and stretch
Chins
BW x5x5x5
Band Pullaparts x 100
Landmine Russian Twist
25kg x20x20x20x20
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Another solid workout in the books. I may have to add those landmine ab works to my routine
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Yeah they give a nice stretch and feel good at the end of the session, plus very different feel to the usual ab stuff
3km walk this morning, missed my one last night due to it pissing with rain.
OH Press
warmup
50kg x5
60kg x3
65kg x1
Behind neck Press
52.5kg x10
50kg x10
45kg x10
40kg x10
BB Shrugs
120kg x10x10x10x10
Landmine Lateral Raise
20kg x10x10x10
Close Fat Grip BB Curl
30kg x10
27.5kg x10
25kg x10
22.5kg x10
DB Hammer Curls
12.5kg x10x10x10x10
Band Curls x25x25
Band Pullaparts x 100
Front to overhead plate raise 10kg x20x20 so light yet hurts bad at the end of a session
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Walked 3kās twice yesterday, the urge to loft was strong, but a rest/growth day is important.
Walked 3kās first thing this morning, then on to squats early as Iām going to visit the old dear at lunch time which is 300kās away. Hopefully be back for chest tomorrow arvo. Taking the wifeās car, instead of the guzzling Jeep as the price of petrol is $1.54 per litre, fuck me!
Woke at 101kg this morning! Ready to crack the 100kg mark!
Squats,
warmup,
140kg x5
160kg x3
180kg x1 flew up, felt easy
BB Calf Raise
180kg x20
160kg x20
140kg x20
100kg x20
Hip Belt Squats
80kg x10x10x10x10 the pump is strong!
I bloody love these newly discovered squats
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