Walking a ton man. I agree I would rather hit a heavy deadlift than a heavy bench, but the heavy bench is what I got in the game for.
2 Likes
Itâs not that far, only about 6km oermday, but Iâm on my feet most of the day so my watch and phone say I walk an average of between 9 and 11km per day.
I do it just to feel good, and some active recovery, it def seems to help with doms.
1 Like
Had a shit sleep last night, grrr.
Behind Neck Press
20kg x8
30kg x8
40kg x8
50kg x8
60kg x8
50kg x8
40kg x8
Upright Row
40og x8 x8 x8 x8
DB Side Lateral to Front Raise
10kg x8 x8 x8 x8
Tri Pushdown
30kg x8 x8 x8 x8
Skullcrushers
30kg x10 x10 x10 x10
EZ Bar Curls
30kg x10 x10 x10 x10
Cable Curls x heaps
Band Pullaparts x heaps
3 Likes
lol, i cant do any of those
2 Likes
I can do 1 of the three without pain, 1 with slight elbow pain, and the third is why my shoulder still is not rightâŠ
1 Like
Too heavy too quick my friend, I have found the key is to keep it light and try and feel the muscles working.
2 Likes
Feeling a little thrashed today, shit sleep again last night, grrr, so a little lighter than I wanted.
Deads
70kg x3
100kg x3
150kg x3
190kg x3
Standing BB Shrugs
110kg x8 x8 x8 x8
Landmine V Rows
60kg x10 x10 x10 x10
Cable Face Pull
20kg x10 x10 x10 x10
Decline DB Fly
10kg x12 x12 x12 x12
Decline Bench Crunches x12 x12 x12 x12
Landmine Russian Twist x heaps
Band Pullaparts x heaps
4 Likes
Fluff day!
DB Arnold Press
10kg x8
12.5kg x8
15kg x8
17.5kg x8
DB Side Laterals
10kg x8
12.5kg x8
15kg x8
17.5kg x8
Rear DB delt fly
10kg x8
12.5kg x8
15kg x8
17.5kg x8
Rear Delt Cable Row
15kg x10 x10 x10 x10
Front to OH Plate Raise
10kg x10
15kg x10
20kg x10
DB Hammer Curls
17.5kg x8 x8 x8 x8
EZ Bar Hammer Grip Curls
30kg x10 x10 x10 x10
Band Pullaparts x heaps
Then some ab fluff
3 Likes
Your fluff day is my ideal days training. Delts and arms all the way!
1 Like
Still walking twice a day, down a couple of kg, also eating only oats, meat and veggies, nothing else! Feeling pretty bloody good, although my farts smell like a rotten corpse.
Bench
20kg x8
40kg x8
60kg x8
80kg x3
100kg x3
120kg x1
130kg x1
Close Grip Bench
60kg x10 x10 x10 x10
DB Fly
17.5kg x8 x8 x8 x8
Seated Cable Row
60kg x8 x8 x8 x8
Lat Pulldown
60kg x8 x8 x8 x8
Inverted Row
BW x8 x8 x8 x8
Lying Leg raise x heaps
Band Pullaparts x heaps
3 Likes
Nice work on the bench mate.
1 Like
Thanks mate, still not sure if I should be happy with it or not, shit felt heavy today so mightâve had a little more in me had I âfelt itâ, I much prefer squats and deads and happy with my 200kg for a triple squat 
2 Likes
Considering your not programming for bench or doing that much volume, I would be happy with 130
1 Like
Feeling happy with squats, 180kg is feeling fairly easy to rep which is good.
Squats
20kg x5
60kg x5
100kg x5
140kg x5
180kg x5 belt and loose wraps
Hip Belt Landmine Squats
100kg x8 x8 x8 x8
BB Hack Squat
60kg x6 x6 x6 x6
pause at bottom just off floor each , good to finish
Standing BB Calf Fluff
140kg x15 x15 x15 x15
Donkey Calf Raise
40kg x15 x15 x15 x15
Band Pullaparts x heaps
6 Likes
Youâve just destroyed your legs there Mate 
Awesome workout.
1 Like
Haha, thatâs the idea 
Feeling good today! Have been walking 3km each morning and night, apart from Thursday when it was absolutely pissing down!.
Behind Neck Press
20kg x8
30kg x8
40kg x8
50kg x8
60kg x8
50kg x8
40kg x8
Behind Back Shrugs
60kg x8
100kg x8
140kg x8
100kg x8
I liked how these felt
Front to Side DB Lateral Raise
12.5kg x8 x8 x8 x8
Rope Tri Pushdown
20kg x8 x8 x8 x8
Skullcrushers
35kg x10 x10 x10 x10
EZ bar Curls
35kg x8 x8 x8 x8
Cable Curls x heaps
Band Pullaparts x heaps
5 Likes
The machine! Just keeps grinding awayâŠ
2 Likes
Thatâs the ticket, consistency is key
No walk this morning, pissing with rain again!
I donât mind walking in the rain, but itâs been freezing and heavy lately.
Deads
70kg x5
110kg x5
150kg x5
190kg x5
150kg x5
110kg x5
Standing BB Shrugs
110kg x8 x8 x8 x8
Landmine V Rows
80kg x8 x8 x8 xo
Cable Face Pulls
20kg x10
25kg x10
30kg x10
35kg x10
Parallel Bar Dips
BW x10 x10 x10 x10
Decline DB Fly
12.5kg x10 x10 x10 x10
Decline Bench Crunch
25kg x6 x6 x6 x6
Landmine Russian Twist
40kg x20
30kg x20
20kg x20
Band Pullaparts x heaps
8 Likes