Going Down Fighting!

Training Logs
161

Missed deads yesterday, had a shit sleep and spent most of the day with the squirts, grr, guts still not the best today. Still got out for 2, 3km walks yesterday without shitting myself.

3km walk this morning

Deads,
warmup,
150kg x3
170kg x3
190kg x1
200kg x1
210kg x1

Neutral Grip Chins
BW x5x5x5x5

V-Bar Rows
85kg x12x12x12x12

Inverted Rows
BW x10x10x10x10 mixed hand positions

Band Face Pulls
X12x12x12x12 slow and stretch

Band pullaparts throughout x100

Landmine Russian Twist
25kg x20x20x20x20

2 Likes
162

Bench,
warmup, then
90kg x5
100kg x3
115kg x3 rep PR

Close Grip Bench
75kg x10x10x10x10

Dips
BW x10x10x10x10

Decline DB Tri Extension
10kg x10x10x10x10 no rest, swap 1 arm to other

Band Pulldowns
2 bands x12x12x12x12 hold and stretch

Band pullaparts x heaps

1 Like
163

The best way to fight back on some shitty workouts.
Bench PR - congrats man :fist_right:

1 Like
164

Thanks mate, itā€™s nothing special, have always struggled with bench, I should be benching way more, but Iā€™ll take it.

165

PR on bench, canā€™t recall the last time I did that.
Iā€™ve been stuck on bench forever I think.
115 for reps, aint that bad my friend.

1 Like
166

4 days off, woo hoo!!! And the Crows won last night, fuck yes!

3km walk this morning. Will crank out another few kā€™s tonight, it bloody sucks after squats, but feels mighty good afterwards. Phone says I do between 12-15k steps each day, which can only be good. Iā€™ve noticed walking a lot I donā€™t seem to be sore at all after any weight session.

Squats
warmup x heaps
130kg x 5
150kg x3
170kg x6 felt tight and fast, bloody happy with this

Standing BB calf fluff
120kg x20x20x20x20
they are finally actually looking better

Bulgarian Split Squat
20kg x10
10kg x10
BW x10

Hypertension
BWx10x10x10x10

Band Pullaparts x100 throughout

5 Likes
167

Walks are money for recovery. They keep blood flow moving and great for fat burn tooā€¦

1 Like
168

Absolutely, they work wonders. And I get a shit load of fresh air at the same time

1 Like
169

:+1:

Thatā€™s understandable
Nice workout man

1 Like
170

Thanks mate, still a bit behind my all time best, but getting closer

1 Like
171

Start of a new cycle, have made the % a little higher for bench and OH, hopefully it doesnā€™t bite me in the ass! 2 Weeks off work coming up in 2 weeks time, so perfect timing.

OH Press
45kg x5
52.5kg x5
60kg x5

Behind Neck Press
40kg x12 x12x12x12

BB Shrugs
100kg x12x12x12x12 bit lighter than usual, but slow and stretch

Rear Delt Fly
10kg x10x10x10

Side Laterals
10kg x10x10x10

Fat and Close Grip BB Curls
20kg x12x12x12x12 slow and steady

DB Hammers
10kg x12x12x12x12

Preacher Zottman Curls
5kg x10x10x10x10 so light, but a good finisher.

2 Likes
172

3 km walk this morning, sun was out at my usual time due to Daylight Savings, although its now pitch black for my evening walk.

Deads
140kg x3
160kg x3
180kg x3 all easy, pause at top

Chins, neutral grip
BW x5x5x5x5

V-bar Rows
60kg x12x12x12x12

Inverted Row
BW x12x12x12x12 still loving these, playing with diff hand positions, good squeeze

Band Face Pulls
2 bands x10x10x10x10

Landmine Russian Twist
25kg x20x20x20x20

Band Pullaparts throughout x100

Iā€™ve found with this above combo my back seems to be working in ways it never has

3 Likes
173

Land mine Russians. Do you do those standing up?

Looks like a solid day in the gymā€¦

174

Yeah mate, standing up, gives a good stretch, I try to pause at the bottom each side too

1 Like
175

Daylight saving always messes me up for a few days, this morning I was up at 4:45am, so, out for a 3km walk with the dog at 5:30 before leaving for work before 8.

For the past few months I think a base 5/3/1 with a bro type accessory work , that ive never done, has worked quite well, I am def looking better, and my strength is slowly moving in the right direction.

Bench
85kg x5
100kg x5
112.5kg x5, last rep a bit high, ah well

Close Grip Bench
70kg x10x10x10x10

Dips
BW x12x12x12x12

Decline DB Fly, something different
10kg x10x10x10x10

Decline Tri Extensions
10kg x10x10x10x10 no rest, 1 arm to other

Band Tri Pushdown
2 bands x12x12x12x12 slow and stretch

Band Pullaparts throughout x heaps

Finished with some ab fluff

5 Likes
176

Walked twice yesterday, snuck one in this morning too, usually 5 or 6kā€™s a day.

Squats
warmup, then
120kg x5
140kg x5
162.5kg x5

Standing BB Calf Raise
140kg x20x20x20x20

Band Pullaparts x heaps

And thatā€™s it, ankle felt a bit dodgy, so no more squats or split squats today

3 Likes
177

3km walk this morning.

OH Press
warmup, then
50kg x3
57.5kg x3
65kg x3

Behind Neck Press
50kg x10
45kg x10
42.5kg x10
40kg x10

BB Shrugs
140kg x10 x10
120kg x10 x10

Landmine Lateral Raises
20kg x10x10x10

Close Fat Grip BB Curls
25kg x10x10x10x10

DB Hammer Curls
10kg x12x12x12x12

DB Preacher Curls
10kg x10x10x10x10

3 Likes
178

Nice work man. Bicep work!

1 Like
179

Yep, all sounds very lame, but Iā€™m finally looking better, I went by the Squat, Bench and Dead principle all my life until recently and didnā€™t really look like I lifted

1 Like
180

3km walk this morning, snuck in a quick dead session, but then we had visitors, grrrr.

Deads,
warmup, then
150kg x3
170kg x3
190kg x3 all easy

And thatā€™s it,

3 Likes