Thanks mate, it’s not that good, I should be able to press much more. I’ve always struggled with bench and OH press. I might OH press in place of bench on chest day for a bit.
Grand final day squats! Got the session in early, had a ton of stuff to do.
Light one today, focus on depth and pause slightly in the hole.
Squats
20kg x5
60kg x5
100kg x5
140kg x5 x5 x5
Standing BB Calf Fluff
140kg x15 x15 x15 x15
Deadlifts
70kg x3
110kg x3
150kg x3 x3 x3
Landmine hip belt squats
80kg x12 x12 x12 x12
And that’s it for today, light and quick one, plus a walk for just over an hour!
5 Likes
This will pay huge dividends…
1 Like
Ditched flat bench for OH press for now!
OH press
20kg x8
30kg x8
40kg x8
50kg x5
60kg x5
70kg x5 I reckon that’s a PB for strict press
Flat DB Press
20kg x10
25kg x10
30kg x10
35kg x10
I need more 5kg plates, 35kg per DB is the most I have
Incline DB Press
25kg x10 x10 x10 x10
Close Grip Bench
100kg x8 PB
Add reverse band 100kg x5 x5 x5
Skullcrushers
40kg x8 x8 x8 xo
DB Fly
15kg x40
Tri Pushdown
20kg x40
5 Likes
Nice man! Gotta get those boulder shoulders
1 Like
2 weeks holidays again, woo hoo!
Finally starting to look like I lift weights! Can wear a tank top without thinking I look stupid! A few years back, squats, bench and deads 3 times a week with heaps of chins and sled drags, all I looked was fat, haha!
Block Pulls
70kg x3
110kg x3
150kg x3
190kg x3
230kg x3
270kg x2 could have nailed the triple but had a farkin sharp pain shoot down my calf!
190kg x1 x1 x1 x1
Standing BB Shrugs
190kg x8 x8 x8 x8
Behind Back Shrugs
110kg x8 x8 x8 x8
Landmine V Row
80kg x10 x10 x10 x10
Lat Pulldown
40kg x12 x12 x12 x12 slow and squeeze
Cable Face Pull
40kg x10 x10 x10 x10
Seated Cable Row
20kg x40
6 Likes
Feeling a bit thrashed today, but fuck it, shit must go on.
I spent a while on the bloody roof this morning trying to fix the air conditioning, the bastard was pissing water everywhere, so… I cleaned the crud off the float slide, got it all looking good, watched it fill, it shut off, all good. About an hour later it’s pissing water on to the roof again, so back up I go! Not good being a heavy bastard on a pitched, slippery, galv iron roof!
Later on, scored over 100kg of 5kg 2.5kg and random smaller plates, plus bars for 70 bucks, good deal I reckon seeing most punters want $2 per kg for their shit! At least now I have enough shit to load up the DB,'s, better than loading up the Oly DB handles with spring clips, I really don’t trust that shit when it’s over my face!
Fluff day!
Behind Neck Press
20kg x10
30kg x10
40kg x10
50kg x10
60kg x10
50kg x10
40kg x10
Arnold Press
15kg x8 x8 x8 x8
DB Side Laterals
15kg x8 x8 x8 x8
Rear Delt Cable Row
20kg x10
25kg x10
35kg x10
32.5kg x10
Cable rear Delt Fly
6kg x20
EZ bar Curls
50kg x8
45kg x8
40kg x8
35kg x8
Seated DB Curls
15kg x8 x8 x8 x8
Cable Curls
15kg x 25
No metal today, had some old school 2Pac cranked for motivation, dunno whether that or Motorhead would piss the old grumpy dude next door off more, haha!
5 Likes
I can’t imagine even going into the gym after a day on a roof. I have to go first thing in the morning or it gets harder and harder. Nice haul.
1 Like
Haha, thanks mate, I wasn’t up there all day, just a while this morning, up and down a couple of times. I did however drop my socket driver out of my impact driver along with some sockets, they bounced off down the roof, hit the gutter and went flying into the grass, which is long, haven’t mowed it, haha, they are gone!
I have now drained all the shit, will wait until tomorrow and get back up there to see if I can find a hole, ,or I’ll silicone around the dump pipe etc, just to make sure it’s not that leaking.
1 Like
How the fuck have I missed this log? I’m in now.
5 Likes
@markko it’s funny how you can be here every day and still miss a good log that we all comment on.
3 Likes
Welcome aboard @MarkKO
Thanks for the kind words @simo74
Took it a little easier than planned today, calf still a little iffy from the 270kg pull earlier and legs are a little fried fom having my fat ass up and down on the roof the past few days, i cleaned the bugger out and found a crack around the bottom of the drain pipe, headed to Bunnings and got some wet seal silicone, slathered it on and hoping for the best, will get back up there today and turn the water back on. If the sucker leaks I reckon the whole thing might end up in the neighbours back yard!
Squats
20kg x5
60kg x5
100kg x5
140kg x2
160kg x2
180kg x2
200kg x2 felt good
Standing Calf Fluff
140kg x15 x15 x15 x15
Deadlifts
70kg x3
110kg x3
150kg x3
190kg x3
Landmine Hip Belt Squat
140kg x8 x8 x8 x8
Fuck I love these!
Donkey Calf Fluff
40kg x15 x15 x15 x15
Not the best angle or timing, but fuck it!
https://flic.kr/p/MZBVdZ
11 Likes
Is that Chris Duffin? 
Nice work my man.
1 Like
Haha, thanks Hog, I need more plates to be like him 
Loving DB press over flat barbell, feels bloody good!
OH Press
20kg x8
30kg x8
40kg x8
55kg x3
65kg x3
75kg x3 PR for strict press!
Flat DB Press
25kg x8
30kg x8
35kg x8
40kg x8 a soft PR as I’ve never used 40kg Dumbells
Close Grip Bench
100kg x8
80kg x8
60kg x10 x10
Incline Barbell Bench
60kg x8 x8 x8 x8
DB Fly
15kg x 20
OH Cable Tri extension
10kg x12x 12 x12 x12seemed harder than it should!
Tri Pushdown
20kg x40
4 Likes
Dope as fuck mate awesome job. Press PRs just feel so good
2 Likes
Nice work man!! OHP prs are especially sweet. They take so long to come…
2 Likes
Well done on the OHP Luc
Awesome man.
1 Like
Well, shit session today, have had bad bloody asthma all day, and yesterday arvo. Don’t know if I’m coming down with something or if it’s due to cutting down a big ass dusty hedge out the back yesterday. Anyway, I pussied out after some block pulls, just wasn’t feeling it.
Block Pulls
70kg x3
110kg x3
150kg x3
190kg x3
230kg x3
270kg x1
and that’s it, first time I’ve bailed in bloody ages, but fuck it!
5 Likes
I’d hedge my bets and blame the pruning.
1 Like