Nice deadlift
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Thanks mate 
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190 x 5 is bread and butter for you. When you going to pull big !! Lol
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Haha, Iām enjoying loading it up sub max and cranking out some reps
190kg still feels heavy though
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Nah we know thatās just something you say to make us mortals feel good.
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Fluff day today!
Walking a shit load still, feels good, love the cold and crisp mornings!
DB Arnold Press
12.5kg x8
15kg x8
17.5kg x8
20kg x8
DB Side Laterals
12.5kg x8
15kg x8
17.5kg x8
20kg x8
Rear Delt Fly DB
12.5kg x8
15kg x8
17.5kg x8
20kg x8
Rear Delt Cable Row
20kg x8 x8 x8 x8
Front to OH Plate raise
10kg x25 then straight to 5kg x25
So light but ouch!
DB Hammer Curls
20kg x8 x8 x8 x8
EZ Bar Curls hammer grip
35kg x8 x8 x8 x8
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Man I cant wait till it cools down here, Im totally over summer. Gotta love the pump days though
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Yeah summer gets a bit full on here too, with stretches of 40*C plus weather, too hot to be out doing stiff in.
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That is tennis weather !!
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Friday!!! Woo hoo!
Bench
20kg x8
40kg x8
60og x8
80kg x5
100kg x5
120kg x3
Close Grip Bench
100kg x6 rep PR, felt easy today
90kg x6
80kg x6
70kg x6
DB Fly
20kg x 8 x8 x8 x8
Seated Cable Row
40kg x10 x10 x10 x10
Lat Pulldown
40kg x10 x10 x10 x10
J Rope Pull
10kg x8 x8 x8 x8
So light, thought Iād give em a crack, def felt it in the lats!
Standing band Crunch x heaps
Band Pullaparts x heaps
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Thatās how to kickstart the weekend.
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Light and easy one, no assistance, had a shit sleep and a headache that wonāt go, grrr!
Squats
20kg x5
60kg x5
100kg x5
140kg x3
180kg x3
Band Pullaparts x heaps
And thatās it, shit I know!
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Please donāt call it easy 
makes me feel bad about my 2 plate squat.
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Feeling good today, decent sleep last night, gonna add some rice back into some meals this week, see where it takes me.
Behind Neck Press
20kg x8
30kg x8
40kg x8
50kg x8
60kg x8
50kg x8
40kg x8
Behind Back Shrugs
60kg x10 x10 x10 x10
very slow with pause at top
DB Side Lateral to Front Raise
12.5kg x8 x8 x8 x8
Rope Tri Pushdown
25kg x8 x8 x8 x8
Barbell Skullcrushers
35kg x10 x10 x10 x10
EZ Bar Curls
35kg x10 x10 x10 x10
Standing Cable Curls
15kg x8 x8 x8 x8
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Someone else jumping on the bulk train. Hell yer
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Dead day today, they just didnāt āfeelā right, if ya know what I mean, lower back felt weird etc. While cranking out Shrugs I was thinking how I used to pull Sumo, I managed 230kg Sumo PB, and in a comp too, the decided to lift conventional, hmm, not sure why, numbers took a big dive for a while, then pulled 250kg conventional.
Itās def been at least 6 years since pulling sumo, and Iāve had 4 years of pretty much no lifting until late last year, well, decided Iāll give sumo another crack in place of rows, haha.
Deads
70kg x5
110kg x5
150kg x3
190kg x3
left it there
Standing BB Shrugs
140kg x8 x8 x8 x8
Sumo Deads
70kg x1
110kg x1
150kg x1
190kg x1
220kg x1
fairly happy with this
Cable Face Pulls
20kg x8
25kg x8
30kg x8
35kg x8
Parallel Bar Dips
+10kg x8 x8 x8 x8
Decline DB Fly
12.5kg x8 x8 x8 x8
Decline Bench Crunch
+25kg x6 x6 x6 x6
Standing Band Crunch x heaps
Band Pullaparts x heaps
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2 late days at work, grr, so 2 days without lifting, still walking over an hour a day though. Bloody happy I pulled 220kg earlier this week, I have my sight set on a PR!
Fluff day today
DB Arnold Press
12.5kg x10
15kg x10
17.5kg x10
20kg x10
DB Side Laterals
12.5kg x10
15kg x10
17.5kg x10
20kg x10
Rear Delt Fly
12.5kg x10
15kg x10
17.5kg x10
20kg x10
Cable rear Delt row
20kg x10
25kg x10
30kg x10
35kg x10
DB Curls
20kg x10 x10 x10 x10
EZ Bar Curls
35kg x10 x10 x10 x10
Front to OH Plate raise
10kg x25 immediately followed by 5kg x25
Band Pullaparts x heaps
Metallica x loud
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Big shoulders should come out of that one
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