I Lift, I Lower...I Lift Again

No training this last few days, have a fecken chest infection ffs. But I’ll be back before long…

Happy Halloween peps

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Back to training yesterday after a 2 week frigging chest infection, still, feeling good now…

Yesterday…
OHP (strict press)
60kg x 2
70kg x 2
80kg x 2
90kg x 2
102.5 kg x 2

Steep incline smith machine press
60kg x 10
80kg x 10
100kg x 9

Seated cable row
100kg x 10
110kg x 10
120kg x 10

Today…
Deadlift
100kg x 2
140kg x 2
180kg x 2
220kg x 5

Hatfield squats
105kg x 10
125kg x 10
145kg x 10

Calf presses
200kg stack x 2 sets to fail

Just took is easy this last few days, this chest infection might have been a good thing in a weird way, the 2 week break has my joints etc feeling real good.

Started back on a small trt dose of test400 aswell. Been reading some of the heart health articles here of late, ive ordered the biotest resveratrol, plus ive been COQ10, and vit d / k2, nordic omega 3 fish oil, and 75mg aspirin daily (been taking the later for 20 years since my stroke).

Anyway, hoping to hit some new PRs once am back to full strength.

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Good to see you back mate. I got a throat and
Chest infection on Monday. Hope I don’t lose two weeks

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Cheers simo. Hopefully ya get over it fast mate

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Glad to see you back. These days, when someone reports an infection, and then disappears for awhile, you start to fear the worst….

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Hey Al, thanks mate. I don’t know what it’s like your side of the pond at the minute, but a lot here are getting a bad dose of the flu or a chest infections, probably being locked down has weakened immune systems?? Don’t know. I’d never had a chest infection in my life.

Haven’t seen much of that personally, but then I have been sticking close to home these days. Some of the habits I acquired during lockdowns have become more permanent, I guess.

I have seen press reports about unusually severe flu outbreaks on some college campuses.

Thats good, i dont blame you for staying at home more lol. Am getting the same way, i train at mid day to avoid the gyms busy times and i go out brisk walks late at night to avoid people as much as possible…and covid has nothing to do with it lol.

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Last few workouts…

1-12-21

  • Plate loaded machine dips
    200kg x 11 + 2 forced reps
  • Smith machine bench press (shoulder width grip)
    125kg x 4 + 2 forced reps
  • BB curl
    45kg x 8
  • DB hammer curl
    2x24kg x 15
    2x28kg x 11

30-11-21

  • Smith machine shoulder press
    105kg x 4 + 2 forced reps
  • Plate loaded low row
    120kg x 10 reps + 3 more after a 20 second RP
  • DB lateral raise
    2x16kg x 13
    2x18kg x 10
  • Leg extension (seat belted in)
    110kg x 11 reps plus 3 more after a 20 second RP
  • Plate loaded unilateral leg curl
    30kg x 12 per leg
    40kg x 8 per leg
  • all Technogym machines including the smith machine…smoothest i ever used.
    Tweaked my back last week on OHPs, so deads, leg press etc have been put on ice till it eases a bit. So meantime am gonna focus on my shoulders n arms. Maintenance mode on legs n back
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Last few workouts…

Today…

  • Plate loaded iso shoulder press
    40kg x 15
    80kg x 10
    120kg x 8
    160kg x 5, 2, 2 (20 second RP between efforts)
  • Chest supported DB row
    2x30kg x 10
    2x36kg x 8
    2x46kg x 7, 3, 3 (20 second RP between efforts)
  • Plate loaded machine dips
    160kg x 10
    200kg x 8
    240kg x 6, 2, 2 (20 second RP between efforts
  • Deadlifts off 2" mats
    Top set of 4 @ 245kg
  • Calf press machine
    200kg stack x 26 + 6 partials to failure

10-12-12
Smith machine Incline press
Seated cable row
DB lateral raise
Cable curl
Pushdowns
Prowler pushes
One or two top sets per exercise

First time today ive deadlifted in over 3 weeks after tweaking my back on OHPs. Actually found i was able to go heavier on them after a few compound upper body movements. I assume because my nervous system is better primed. Ill experiment more with that.

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Whenever I feel a little cocky I just come take a look at your numbers. Really good lifting.

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Thanks hel. Ha, when i watch some people at my gym pull and squat 400+kg for reps i feel like a weakling lol. Of course the same people are in theyre prime and on huge amounts of sauce.

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Today…

Smith machine shoulder press
40kg x 12
60kg x 10
80kg x 8
90kg x 4
110kg x 2
80kg x 10
Seated cable row
90kg x 12
110kg x 12
130kg x 12
100kg x 18
DB lateral raise
2x16kg x 8
2x18kg x 8
2x20kg x 8
DB alternate front raise
2x20kg x 8 per arm
2x22kg x 8 per arm
2x24kg x 8 per arm

Tomorrow will be heavy frame carries and prowler pushes. Increased my test400 beyond trt doses yesterday, not gonna lie, feeling pretty good. The owner of the strongman gym im at will be hosting a few shows next year, all being well i hope to throw my hat in for one or two…Just for fun.

BW is currently 277lb

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Unfortunately i didnt get to do loaded carries today, the gym is being rearranged and a new 20m runway is getting put down. That’ll be fun when its good to go.
Anyho, got a good leg workout in…

  • Hack squat machine
    Top set; 4 cluster sets of 3 at 180k + 2 mini monster bands (the bands made a hell of a difference).
  • Trap bar RDLs (standing on 4" blocks)
    80kg x 8
    100kg x 8
    120kg x 8
    140kg x 6
    Leg extension
    Stack x 15,6,5 (20 second rest pause between efforts)
    Calf presses on the leg press
    260kg x 2 sets to fail

Day off today, might do a recovery session on the cold plunge and jacuzzi.

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Wee last man standing prowler push with ma training partner and a few others, ended pushing 200kg over 1000ft, was near sick lol…all good fun. Training partner below won though…shite hawk lol

20-12-21
OHP
Plate loaded machine dips
DB lateral raise
DB front raise
Heavy framers frame carry

18-12-21
Deadlifts off 4" blocks
Kroc rows
Pulldowns
Prowler pushes

Trainings going good, PRs are being hit, strengths going up nicely. No doubt the trt is beginning to kick in.

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Little guy, huh?

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We call him butterbean lol. Tell ya what, he’s come a long way, he had testicular cancer 3 years ago and has tumours that are still being treated. No keeping him down though, he’s a tank with no reverse.

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Boxing day commercial gym workout :man_facepalming:

Smith machine shoulder press
60kg x 10
80kg x 8
100kg x 6
110kg x 4
120kg x 2 + 2 forced reps

Seated cable row
90kg x 12
110kg x 12
130kg x 12

Machine dips
135kg stack x 12 + 4 superslow negatives

Machine lateral raise
70kg x 10
100kg stack x 11/4/3 (20 second rest pause between efforts)

Alternate DB front raises
2x16kg x 10 per arm
2x20kg x 10 per arm
2x24kg x 7 per arm

Thankfully my own gym is open again tomorrow, them commercial gyms are becoming more and more like Jersey/Geordie shore wannabe clubs. If theyre not standing around chatting each other up
theyre palying on theyre phones or taking selfies…pathetic. Why even bother.

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My gym, that my cousin Mike owns, is well equiped with all the basics. Lots of weight, benchs, squat racks, dumb bells, but lacking some of the newer fancy equipment. We’re also fortunate he doesn’t make a living from his gym but was a regional competitive bodybuilder who did very well in the electronics industry and just loves the iron. What’s it mean? He doesn’t suffer fools gladly. Come to work out and train, all is good, otherwise, hit the road, jack. Hope all your holidays were good and safe.

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Cousin Mike sounds like my kinda guy, it should be the number one policy in every gym to “lift or leave”. But it’s seems to be commercial gyms want people to spend more time on the premises. But hey, thankfully my own gyms back open again:)

Thanks Hel, yes mate good Christmas, just me the wife and the cats lol. Hope you’d a good Christmas yourself, and fingers crossed we’ll all have a better new year after what we’ve all had to endure over the past 2 years.

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