5 September 2018
Shoulder and Low Back Warm-Up
Incline Bench (3 count pause): 45x20, 135x5, 155x5, 175x5, 135x18,7
Chin-Ups: 3x10
Dips: 3x10
Exercise Bike: 10 minutes
Yoga Stretches: 10 minutes
Everything feeling heavy today. I just decreased the volume from 5 to 3 sets for assistance work and tried to get perfect reps.
Maybe it’s time for a week off mate, it does wonders sometimes, all of those niggling little aches disappear and your body recovers.
Yea, you’re definitely right. I might just start back fresh next Wednesday. My right hand / forearm has been bothering me, along with a tendon in left shoulder, right knee, and low back. I sound like a geriatric patient 
But, like you said, these are just small aches and not true injuries. I just need to take some time off. Thanks for the advice.
8 September 2018
Yoga for Weightlifters: 30 minutes
12 September 2018
Exercise Bike: 30 minutes
14 September 2018
Warm-Up
Agile 8
Jumping Jacks: 50
Giant Set
Press: 45x15, 95x5, 105x5, 120x5, 95x5x5
Chin-Ups: 9x7
Lateral Raise: 9x20
Goblet Squat: 9x10
Conditioning
Exercise Bike: 10 minutes HIIT
14 September 2018
Bouldering: 1.5 hours
16 September 2018
Warm-Up
Shoulder and Low Back Warm-Up
Agile 8
Ab Roller
Superset
Deadlift: 45x20, 135x5, 160x5, 185x5, 210x5, 160x5x5
Push-Up: 10x10
Giant Set
High Pull: 50
Curl: 50
Lateral Raise: 100
Conditioning
Exercise Bike: 10 minutes HIIT
19 September 2018
Shoulder and Low Back Warm-Up
Agile 8
Incline Bench: 45x20, 95x5, 135x5, 150x5, 170x5, 135x5x5
Chin-Ups: 5x10
Back Extension: 8,8,8,30,30
Lateral Raise: 50,25,25,50
Ab Roller: 3x15
Exercise Bike: 10 minutes
21 September 2018
Bouldering: 1 hour
23 September 2018
Warm-Up
Shoulder and Low Back Warm-Up
Agile 8
Good Morning: 45x30
Lateral Raise: 100
Superset
Zercher Squat: 45x10, 95x5, 135x5x5
Rear Delt Raise: 100
Giant Set
Hanging Leg Raise: 10,10,5
Dips: 18,20,12
Back Extension: 2x25
Love reading this, I always think in mean just flexing your biceps for an hour !! 
Hey man, gotta get big somehow!
By the way have you heard about that strawberry thing going on in Australia and New Zealand? I read on the news that people were finding needles in them.
Yes, you can’t buy strawberries at the moment. Farmers have had to destroy crops. It’s ridiculous really. All because of some idiot putting a needle in one
Damn, that sucks. It’s sad when a single dumbass ruins the livelihood of thousands of people (at least for a while). It’s like the case in America where razor blades were found welded to kids slides in multiple parks. There are some pretty horrible people out there
26 September 2018
Agile 8
Press: 45x15, 100x5, 115x5, 130x5, 100x5x5
Deadlift: 95x10, 135x5, 175x5, 200x5, 225x5, 175x3x5
Chin-Ups: 5x10
Hanging Leg Raise: 3x7
Pictured below: a nice classic “fuck the haters” peanut butter and banana sandwich
30 September 2018
Good Morning: 45x40
Zercher Squat: 45x15, 120x5, 155x15,10
Press: 45x20, 95x3, 135x5, 155x5
Incline Bench: 45x20, 95x5, 140x5, 160x5, 180x5, 140x3x5
Chin-Ups: 5x10
Full ROM Paused Lateral Raise: 25,15,10,rest,10,15,25
Band Pull-Apart: 100
Finally feeling myself again. Hope y’all have a good one.
Happy birthday
Thanks my man! Since it isn’t October 1 yet in the US, you are the first person to wish me happy birthday
Happy cake day mate, we like to be ahead of the game here in oz 
Duke must have been up extra early being in Western Australia and being a little behind in time, or are you all still partying over there due to the Weagles winning the granny?
