Deload over, woo hoo!
Kick the week off with squats! Squats felt strong today!
Squats
warmup, then
120kg x5
140kg x5
160kg x5
Standing BB Calf Raise
160kg x20
140kg x20
120kg x20
100kg x20
just enough rest between sets to whip the plates off the bar, ouch, calves burning like hell!!!
Bulgarian Split Squat
20kg x10x10x10
Hyperextensions
BW x12x12x12x12
Ab wheel x a few sets (really it’s a BBQ trolley wheel with threaded rod through it and duct tape around the ends for the ultimate comfort
OH Press, nothing too hard here, lots of fluff, and pump, I never thought I would be saying that, haha.
Have been walking about 3km every night too, the dogs loving it!! Trying to stay on my feet and moving as much as possible throughout the day too, phone says mostly 9k steps each day just at work, compared to about 3k before when being slack, haha. About 14k all up most days
OH Press
warmup, then,
40kg x5
47.5kg x5
55kg x5
Behind Neck Press
35kg x12x12x12x12
BB Shrugs
120kg x10x10x10x10
Rear Delt Raise/Side Lateral superset
10kg x10x10x10 each rears and sides, ouch!
Fat Grip BB Curls
20kg x12x12x12x12 slow and focussed
DB Hammer Curls
10kg x12x12x12x12 slow and focussed
Deads today, no walk this morning, slept in, which is weird for me!
Felt a bit flat and slow today, this seems to happen if I sleep past 7 am or so, I always feel better even on way less sleep and getting up early.
Walk yesterday arvo, 3km, and this morning another 3km.
Bench, warmup, then
75kg x5
85kg x5
100kg x5
I felt something twinge in my right pec on the last rep, so that’s it for today, better to be safe than carry on with more chest stuff!
It’s feeling a little funny at the moment, but not too bad, I think I stopped at the right time, luckily.
Hot and sticky here today!! Hasn’t rainedfor months, but did all yesterday arvo and night, and parts of today, hopefully clears and I get get a walk in.
Was at Aldi early this morning buying some mince and veg, I noticed they had a heap of fitness type fear there, squats racks, Oly bumper plates, and some bands. I’ve been looking at bands for ages for pull aparts and face pulls, but hey, for 5 bucks, I bought a couple, they only had medium and light, so medium it is.
Went for a 3km walk yesterday morning and last night. Woke up family early and went again this morning, was quite cool for a change.
Bench sucked today, right pec hurt like hell, so bailed, doesn’t hurt for close Grip though, did for dips, so missed them too and threw in some other fluff to feel like I’ve done something.
Bench, warmup, then
80kg x3
90kg x1 ouch, stopped there.
Close Grip Bench
60kg x12x12x12x12
BB Skullcrushers
20kg x12
30kg x12x12x12
Tricep Pulldowns, 2 bands
X12x12x12x12 pause at the bottom, felt good.
Band Pull Aparts 5 sets of 20.
Went to do about wheel, pec hurt like a bitch, in fact, I reckon this is where I strained it originally, so I might turf the thing. Bit of a piss weak session, but, what are ya gonna do? Better to be safe than sorry
