Bonus Friday workout: Curls ‘n’ stuff
Cable curls and tricep push down and lateral raise tri sets
Wide grip pull ups: 5x5 @ BW
Good mornings: 2x15 @ 90kg
Notes:
Physique update:
I’m getting a bit fat (weighed in at 90kg tonight) and its getting hotter I was sweating a little after the workout
Definitely past DYEL. To me you have a very functional physique (similar to mine), strong back and solid core without a huge focus on your lateral delts and upper chest like a bodybuilder would be.
Just caught up on this bad boy, nice lifts…you know…except for me having to have a converter up to make heads or tails of all this “kilogram” nonsense, ha!
Physique wise we are pretty similar as well, albeit I’m a slight bit leaner.
I’ve dealt with tennis elbow and pain in that general region for a while. The only thing that really helped was to turn in my bro card and give up supinated curls. I also don’t do fully supinated chins often, or supinated barbell rows.
I’ll never have a sick bicep peak 
Overrated man. BITCHES ONLY CARE ABOUT SICKENING TRAPS AND PISSINING FOREARMS
As always, your insight is beyond value 
Welcome to the future 
Its pretty good at the moment, it seems to be a problem that comes and goes.
eventually I’ll do something stupid at work and it’ll be back.
Fish oils seems to really help manage/fix it.
Sunday workout: Squat focus
Squat: 20 reps @ 170kg (4-4-4-4-4)
Squats felt solid and moved really well tonight.
Accessory:
Dips: 2x10 @ BW, 10kg. 3x5 @ 20,30,40kg
NG Pull ups: 3x5 @ BW,10,20kg. 1x3 @ 30kg
tri-set cable curls, push downs and face pulls.
Notes:
Felt pretty solid tonight.
Cant be arsed trying to drop weight right now with the move coming up and Christmas so I’m going to try a re-comp and stay at the same weight.
Plus I fill out my belt better 
Then what I want to know is how long until I can move to the staunch stage? lol
Haha who knows… looks like you are heading in the right direction though. How long have you been lifting for?
Lol It’ll be 3 years in Feb.
I may have missed it but any update on the recovery mechanic thing?
In 1.5weeks on the Wednesday I go for my next interview which includes a physch and physical. I’ve been studying this weekend but I’m quietly confident.
Fuck yeah man thats wicked you’ve got it in the bag mate
Tuesday workout: Press focus.
Was running late again tonight
OHP: 20 reps @ 70kg (3-3-3-3-3-3-2)
Accessory:
Pause squat: 3x1 @ 160,170,180kg
lateral raises, face pulls and leg extensions tri set.
Notes:
Everything moved really well again tonight, still looked like a bit of a knob though.
Over the Christmas/new year holiday i’ll be back home (Melbourne) and will have the chance to play with some strong man implements (log press, yoke, atlas stone)
So looking forward to it.
Thursday workout: Ego
ATG Hi-bar squats: 4x3 @ 140,150,160,170Kg 1x10 @ 120Kg
Pause Deadlift: 7x2 @ 140, 150, 160, 170, 180 (Was supposed to stop here) 190,200Kg
Accessory:
Pin Press 3x5 @ 50,60,60Kg
Pull up and tricep push down super sets
Face Pulls.
Notes:
Went way above what I planned on the pause deadlift work, really need to reign that in.
Current Barbell situation is starting to get on my nerves,
its a 32mm, Stiff arse, non existent knurling POS and the platform (that was built by the gym owner) for some reason is built at a deficit.
Everything else was good though
Dont you mean dem 500kg quarter squats for the ego. Ego day lel
Thats good mate.
@khangles are you responsible for this?
At least he isn’t posting GIFs everywhere lel
