T Nation

Going Down Fighting!


I find any box height at all helps immensely. Like an inch feels much more overloadable


Fluff Day!

OH Press
20kg x5
30kg x5
40kg x5
50kg x3
60kg x3
70kg x3

Arnold Press
15kg X10 X10 X10 X10

DB Side Laterals
15kg X10 X10 X10 X10

Rear Delt Cable Row
30kg x8 x8 x8 x8

Behind Back BB Shrugs
100kg x8 x8 x8 x8

Front Raise to Side Laterals
5kg x20

W Press
5kg x8 x8 x8


Fluff Day!

Close Grip Bench
20kg x5
40kg x5
60kg x5
80kg x5
100kg x5
110kg x5 reverse band
120kg x5 reverse band

EZ Bar Curls
55kg x5
50kg x5
45kg x5
40kg x5

Seated DB Curl
17kg x8 x8 x8 x8

OH Cable Tri Extension
20kg X10 X10 X10 X10

Cable Tri Pushdown
30kg x8 x8 x8 x8

Standing Cable Curls
30kg x10 X10 X10 X10

Cable Drag Curls
30kg x8 x18


How was the temp this week? Has it cooled down a little there ??


Yeah a bit better mate,mid 30’s. Tomorrow is 39, then high 30’s all week,so bearable :+1:. Much better than 44 and 47, haha


I’m hearing you mate. It’s going to be 39 here on Sunday which will make Cricket a little warm


We got a treat yesterday, mid to low 20s all day. Today’s looking like it might follow suit too.


Mid 20’s sounds awesome!


Feeling fairly good today,have been back at work this week after 6 weeks holidays, haha.

20kg x5
60kg x5
100kg x3
140kg x3
180kg x3 x3 x3

Hip Belt Squats
80kg X10 X10 X10 X10 heap of pauses in there

Standing BB Calf Fluff
180kg x15
160kg x15
140kg x15

Cable Pull Throughs
20kg x20

Donkey Calf Raise
40kg x30

Bodyweight Split Squats X heaps = ouch!

Then some ab stuff, landmine Russian Twist, lying leg raise etc.

Just over an hour all up!


Sounds like a great session.


Hot as fark in the garage again today!

20kg x5
40kg x5
60kg x5
80kg x5
100kg x2
110kg x2
120kg x5

Incline DB Press
30kg x12 x12 x12

Guillotine Press
60kg X10 X10 X10

+10kg x8 x8 x8

Incline DB Fly
19kg x15 x15

Landmine Press
50kg x12 x12 x12

Then some ab stuff.




Awesome lifting Mate


Thanks @simo74 , I bloody hate and have always struggled with Bench, so 5 @ 120kg is pretty good for me. I still might ditch it in favour of more OH Press again.

Cheers @mortdk


I’d take ur bench.


Lol I’ll Rock Paper Scissors you for it :scissors:


Show off haha nice work mate


Saturday morning squats!


Yes that’s what I’m talking about


So, my week has been flat stick! Long days, heaps of shit to do which meant I’ve missed lifting since last Sunday! Fuck work!

Squats are a great way to start the weekend!

20kg x5
60kg x5
100kg x3
140kg x3
180kg x3
200kg x5 1 rep off my PB from years ago,I reckon I could’ve nailed it but bar was slipping, I really have to stop wearing a singlet while squatting!

Standing BB Calf Fluff
140kg x20 x20 x20 x20

Hip Belt Squats
100kg X10 X10 X10 X10

Donkey Calf Raise
40kg x50

Cable Pull Throughs
30kg x20

Split Squats X heaps
5 each leg swapping for a while, not sure on final count but farkin ouch!

Then some ab fluff