The weather here has been lovely! Don’t think perth saw a 40 degree day this summer. 38’s the highest i remember.
2 Likes
Lol 49.5? is that a joke?
1 Like
Happy birthday Luc!
1 Like
Nope no joke, record high temp for there and here. We’ve had heaps of days over 40 this year so far!
Total fluff Day today,I’ve never done an arm only day. Haha, it was harder than I thought!
Close Grip Bench
20kg x5
40kg x5
60kg x5
80kg x5 x5 x5 x5 x5
EZ Bar Curls
30kg x5
35kg x5
40kg x5
45kg x5
50kg x5
OH Cable Tri Extension
20kg x8 x8 x8 x8
Rope Tri Pushdown
20kg X10 X10 X10 x20
Lying DB Extension 2 hands
30kg X10 X10 X10 these were harder than I thought they’d be
Seated DB Curl
15kg X10 X10 X10 X10
Standing Cable Curls
20kg X10 X10 X10 x20
Band Curl X shitloads!
5 Likes
How big are ur arms bro
1 Like
Totally Maaaasssssiiiivvve
1 Like
Alright, Australia Day squats.
Light weight but sweat a freaking ton! Already walked about 6km today too, with morning dog walk and other shit.
Squats
20kg x5
60kg x5
100kg x5
140kg x5 x5 x5
Hip Belt Squats
80kg X10 X10 X10 X10 slow and paused!
Standing BB Calf Fluff
140kg x15 x15 x15 x15
Split Squats
40kg x8
BW x8 x8 I forgot how much these suck!
Donkey Calf Raise
40kg x30
Cable Pull Throughs
30kg x10 X10 x10
3 Likes
Nice work mate, double gainz if you train today 
2 Likes
Oath! No excuse not to train. I trained on christmas, i trained today and I’ll be training on my bday (one week from now)
2 Likes
Thanks fellas @duketheslaya it’s the best work ethic to have mate, no excuses! I always try and get a birthday session in.
2 Likes
Exactly. Even if its a super busy day just wake up earlier or train late at night!
1 Like
Feeling good today, took a little longer than usual as the Mrs joined in.
Bench
20kg x5
40kg x5
60kg x5
80kg x5
110kg x3 x3 x3
Incline DB Press
30kg X10 X10 X10 X10
Dips
BW X10 X10 X10 X10
DB Fly
15kg X10 X10 X10
Landmine Press
60kg x8 x8 x8 x8
Then a heap of ab stuff!
6 Likes
Australia Day public holiday today as it was on Saturday, woo hoo!
Back to work tomorrow after 6 weeks off,I have spent a heap of time in there setting shit up though.
Block Pulls
20kg x5
70kg x3
110kg x3
150kg x3
190kg x3
230kg x3
190kg x3
Standing BB Shrugs
190kg x8 x8 x8 x8
Bent Over Row
110kg x8 x8 x8 x8
Straight Arm Lat Pulldown
30kg X8 x8 x8 x8
Rack Chins
BW X10 X10 X10 X10
Seated Cable Row
50kg x12 x12 x12
Finished with some ab stuff
4 Likes
Nice session mate. Do you find you get carry over from the block pulls to your deadlift. Do you do them to hit a weak point in the lift or just cause you like them.
1 Like
I haven’t really done them for long enough to notice any carryover, but I have also been doing both each week which thrashed me, so will just alternate them from now on. They have def made a difference to my upper body though,traps etc, through lifting the extra kg regularly
2 Likes
I’m thinking of some block pulls later. But it’s different for sumo and conventional pullers
2 Likes
I’ve done them sumo most weeks I’ve done them, the last couple of weeks has been conventional. Sumo block Pulls feel awesome. Although this may depend on how high they are, mine sits the bar under my knees still which I feel is perfect for some overload
1 Like