Nice. I am down in Melbourne
@wiseman83 is NSW
@kleinhound and @raven78 as SA boys
and @Deadliftnstill is also NSW I think.
Good to have another Aussie in here. I will be following along for sure.
4 Likes
In for the follow, Adelaide Hills here.
2 Likes
Wollongong bloke here
1 Like
Riverina NSW here for the follow
1 Like
Weekend stuff - down in Melbourne over the weekend so no training (get a RDO every 4 weeks where I normally head back down to visit the fam and program deloads to line up with these anyway).
Just an hour long skate Saturday arvo then again Sunday morning. Felt a bit shit as I went to a gig Friday night and my sleep has been shot since.
Technically probably made it back in time to bench this evening but all I’d had all day was 2 coffees and a couple of donuts so decided to pass in favour of a decent sleep.
Suspect I’ll be a bit flat for legs tomorrow morning but see what happens.
2 Likes
04.09.2023 - lower body
1/ stationary bike
1x10min
2/ hamstring curl (3min)
Seated, Hammer Strength select
40kg - 1x15
61kg - 3x12
3/ leg press (3min)
Single leg, 45*, plate loaded
40kg - 1x20
80kg - 3x12
Double leg
80kg - 1x50
40kg - 1x100
A distance/peripheral goal of mine is to squat a plate for 100 reps (best iirc is about 60) so stuff like this is basically just to build pain tolerance
4/ back raise (3min)
45*
bw - 4x25
Apart from these making me dizzy/lightheaded these feel good for the first time in a while
5/ heel raise (3min)
Seated, plate loaded
30kg - 3x20
This was a different machine than normal. Not sure if it runs heavier or lighter.
6/ hip abduction (3min)
Seated, pin loaded machine
49kg - 3x15
7/ ab crunch (3min)
Lat pulldown machine, seated, rope attachment
Pin #7 - 3x12
3 Likes
Yuk. That would have burned
Idk after about 70 reps I couldn’t really feel my quads anymore so didn’t hurt too bad after that point 
I did almost eat shit after going up the stairs at work yesterday though - normally take them 3 at a time but came up short about 3/4 of the way up and only got half my foot onto the step lol
1 Like
05.09.2023 - bench + accessories
1A/ reverse hyper
10kg - 4x15
1B/ face pull
Standing, cable, rope attachment
10kg - 4x25
1C/ bench press
Low incline, pinky on ring
20kg - 4x25
2/ bench press (3min)
Low incline, index from smooth
30kg - 1x3
40kg - 1x3
50kg - 1x3
55kg - 1x3
60kg - 1x1
65kg - 1x1
70kg - 1x1
75kg - 1x0
I’ve always really struggled with these, but they’re also a good test of where my strength is at as there’s no fudging/cheating them
3/ overhead press (3min)
High incline, pin #25
40kg - 1x5
60kg - 1x3
80kg - 1x1
90kg - 1x0
85kg - 1x1
4A/ row
Seated, cable, D-handle
20kg - 1x25
40kg - 3x20
4B/ tricep extension
Football bar, middle handles, on floor
25kg - 1x15
35kg - 3x12
5A/ ab rollout
Kneeling, single handles
3x8
5B/ bicep curl
EZ bar, pronated grip
15kg - 1x17, 2x15
4 Likes
06.09.2023 - 1 hour walk
This was kinda for work(ish).
We run a cardiac rehab program and part of it is going for a 15-20 minute walk around the campus.
It’s pretty poorly paved and we had someone take a spill (not injured or anything) so I was scoping out if there’s any route we can take that has a foot path the whole way (there isn’t unless we cross a half dozen roads on the way which creates it’s own problems).
4 Likes
07.09.2023 (pm)
- 60 minute walk with lady friend to work out wtf is going on (still none the wiser )
- 60 minutes volleyball; legs a bit sore from Monday still but didn’t notice my back/hip at all
08.09.2023 (am) - lower body
Didn’t sleep a great deal but given I’m still operating at about 20% for squats/deads didn’t make much of a difference
1/ concept 2 rower
1x6min (1228m)
2/ squat (2min)
goblet, dumbbell
0kg - 1x20
7.5kg - 1x15
12.5kg - 1x10
17.5kg - 5x5
3/ deadlift (2min)
close stance, pin 3
20kg - 1x20
35kg - 1x15
45kg - 1x10
55kg - 5x5
4A/ shoulder shrugs
standing, safety squat bar
45kg - 3x25
4B/ ab crunch
seated, cable, short rope attachment
15kg - 3x25
5/ good morning (3min)
Seated, safety squat bar
25kg - 3x15
Still experimenting with ways to hit my low back without flaring stuff up.
Felt a kinda nervy pulling in my hamstring each rep but didn’t get worse so should be able to continue with these for a bit. My biggest risk is getting impatient and jumping up to doing these with a plate all of a sudden lol
2 Likes
reverse hyper ?
Bracing against the pad tends to stir things up.
When I can do reverse hypers fine I know I’ll be ready for heavy squats/deads (particularly with a belt).
1 Like
10.09.2023 - bench press + accessories
First week of the cycle so just working out weights for accessories.
Had a coffee for the first time in about a month this morning and was buzzing pretty hard then tanked real bad after a couple of sets of overhead press
1A/ tricep pressdown (long rope attachment)
10kg - 4x25
1B/ straight arm pulldown (long rope attachment)
10kg - 4x25
1C/ face pull (long rope attachment)
10kg - 4x25
2/ bench press (2min)
flat bench, dumbbell, feet up
10s - 1x25
15s - 1x20
20s - 1x15
25s - 1x10
30s - 4x6, 1x5
Didn’t bother with a 6th set as felt like I would have struggled to get 2 reps.
3/ overhead press (3min)
seated, plate loaded machine
20kg - 1x20
40kg - 1x15
50kg - 1x7
40kg - 1x10
20kg - 1x15
4A/ lat pulldown
seated, cable, T-handle attachment
#5 - 1x25
#7 - 1x25
#9 - 1x17
#11 - 1x12
4B/ tricep extension
kettlebell, elbows in, feet up
8s - 1x20
12s - 1x12, 1x9, 1x6
5A/ chest fly
synergy pin loaded machine
#7 - 3x12
5B/ bicep curl
standing, cable, EZ attachment, pronated grip
10kg - 3x20
6/ Airdyne bike
1x10min
Machine didn’t turn on so idk how many calories/distance.
Was going to skip as was planning on doing a kayak paddle today but she’s a bit too windy.
4 Likes
11.09.2023 (am) - lower body
1/ stationary bike
1x10min
2/ ab crunch (3min)
Lat pulldown machine, seated, rope attachment
Pin #7 - 2x15, 1x13
3/ hamstring curl (3min)
Seated, Hammer Strength select
40kg - 1x15
68kg - 3x12
4/ heel raise (3min)
Seated, plate loaded
40kg - 3x20
5/ leg press (3min)
Single leg, 45*, plate loaded
40kg - 1x20
60kg - 3x15
Double leg
60kg - 1x100
4 Likes
12.09.2023 - 52min walk down (5km round trip) to the post office to see if my new sim or debit card had been delivered to my PO Box (they haven’t)
4 Likes
09.08.2023 (am) - Bench press + accessories
Didn’t sleep in just took ages to get moving and had to hussle through quicker than usual.
1/ Bench press (3min)
football bar, middle handles, on pad on floor
25kg - 1x20
35kg - 1x15
45kg - 1x10
55kg - 1x5
65kg - 1x1
75kg - 1x1
85kg - 1x1
92.5kg - 1x1
Felt easier than I remember the 90kg I did a month ago being which is good. Plan is to rotate through 4 main movements and just add 2.5kg each month to each. If I stall/miss one month I’ll add another exercise to alternative between.
2/ overhead press (3min)
High incline, pin #27
20kg - 1x12
40kg - 1x6
60kg - 1x3
80kg - 1x1
100kg - 1x1
120kg - 1x1
4A/ row
Seated, cable, D-handle
20kg - 1x25
50kg - 3x15
4B/ tricep extension
Football bar, middle handles, on floor
25kg - 1x15
37.5kg - 3x10
5A/ ab rollout
Kneeling, single handles
3x10
5B/ bicep curl
EZ bar, pronated grip
17.5kg - 3x15
13.09.2023 (pm) - 20 minute walk outdoors as part of cardiac rehab (I suspect I actually clock 5-6km at work each day as I work across 3 wards and 2 campuses but never measured it)
3 Likes
kg or lb’s? if kg’s - dang that’s insane!
Kg.
It’s off a pretty high pin though so not that insane haha.
Probs a touch more ROM than this guy.
3 Likes
14.09.2023 (pm) - indoor volleyball (60 minutes)
Getting a bit bored of volleyball. We either play teams so bad that I feel bad for trying too hard, or if we play half decent teams our team sucks and always lose lol.
15.09.2023 (am) - squats, deads & accessories
1/ squat (2min)
Bow bar, 40cm box
bw - 1x20
20kg - 8x5
Few extra sets to make up the volume I’d been doing with goblet squats.
In a few weeks I’ll swap over to a SSB as that’s what has given my back grief in the past and I’d prefer to build up some tolerance to it rather than do everything with a straight bar then be trying to jump straight to >120kg the first time I’ve used a SSB in a year.
2/ deadlift (2min)
Close stance, pin 3
20kg - 1x20
40kg - 1x15
50kg - 1x10
60kg - 5x5
In full flight I’m pulling 5 blues on a bad day but always nice to tick off a plate milestone.
Will stay at pin 3 next week and increase weight.
Then next 4 week block will drop to pin 2 and repeat. I plan on dropping pins cycling 60, 65, 70kg then going to the floor and eventually deficits (cos I suck at them and need to do them more).
3A/ shoulder shrugs
standing, safety squat bar
55kg - 3x25
3B/ ab crunch
seated, cable, short rope attachment
20kg - 3x25
4/ good morning (3min)
Seated (40cm box), safety squat bar
30kg - 3x15
Realised halfway through the first set it’s a tad ironic I’m doing more weight/volume of these than squats.
I had intended to accelerate my rate of progression on squats anyway but this just reinforced it
16.09.2023 (am) - 45 minute walk
4 Likes