Ok, explain?
Fkn phone and fat fingers, should have said cut.
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Mate I’m surprised you’re on T nation.
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Sunday work out:
Log press: 5x3 @ 70kg
Incline bench: 2x12 @ 60kg
RDLs: 5x5 @ 150kg
Goblet squats: 2x20 @ 40kg
Accessory:
Face pulls.
Notes:
Felt pretty good today, reminded why I don’t bench again lol just felt wrong.
Left’s side felt a bit tight so ended up foam rolling between sets of RDL.
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Tuesday work out:
Front squats: 5x5 @ 110kg
BOR: 5x10 @ 100kg
Accessory:
Incline chest press machine, tricep push downs and various curl Super set’s.
Notes:
Was house Tuesday again.
Last few reps of squats was tough, upper back ran out of puff.
Struggled to keep my arms up.
Finished up with a ton of bicep stuff, the pump was real lol
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Woke at 87.6kg
Heading down to Melbourne for a few days to organise wedding stuff, workouts will be whatever I can get in but I’ll try for one in tonight and Sunday (I’ve allowed time for my Normal workouts, if everything goes to plan)
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Thursday work out: Dohertys dandenong.
Pause squats: 3 @ 140,150,160,170,160,150,140kg
OHP: 3x10 @ 60kg
Accessory:
Dual pulley cable row machine, hammer curls and lateral raises.
Notes:
Rack was uncomfortably close to the mirror, felt like I could kiss my reflection when unloading. Ive never used this rack before and now I know why.
OHP was a bit more tiring than I expected but I haven’t used a normal bar in a while.
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Nice session, what is the Dohertys like down there ?
Old lol
It has a ton of equipment some new but some is from the 80’s and pretty beat up.
I like the atmosphere though, it’s about putting in the work and people (in my experience) seem to be more supportive of others lifting
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Sunday work out: Dohertys dandenong.
Snatch grip DL: 5 @ 140,150,160,170,180kg
NG pull-ups:4x5 @ BW
10 @ BW
Dips: 10 @ BW,+10,+15,+20,+20kg
Accessory:
Face pulls and ez bar curls.
Notes:
Played around with sumo DLs before doing pullups, felt so wrong lol thought I’d include some pics of last night’s dinner too
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Bonus work out: Friday: fitness First St Kilda
Pull ups: 4x5 @ BW
Chin ups: 10 @ BW
Pause squats: 3 @ 140,150,160,170,160,150,140kg
Log press: 3x5 @ 65kg
10 @ 60kg
Sand bag balls? (Material balls full of sand? I think these are supposed to mimic atlas stones)
Played around with the 85kg one
Notes:
When to st Kilda to do a sesh with some mates and it was… Shit lol
My friends decided they were finished their entire work out and wanted to go eat after I’d only done squats.
It was good to chat inbetween sets though.
Backs a little stiff from DLs too but squats moved well, I’m pretty knackered though so I think I’ll just slot in some upper back/rear delt stuff and accessories tomorrow.
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Wednesday accessory:
Face pulls, cable curls, lateral raises, tricep push downs and machine mid-back rows.
Thursday work out:
Log press: 3x3 @ 70kg
20 @ 55kg
BOR: 10 @ 60,80,100,100,100kg
Goblet squats: 3x20 @ 40kg
Accessory:
Cable curls and face pulls
Notes:
Got home late Tuesday and was a bit stiff from the 10 hour trip so left accessories till Wednesday.
Pressing moved well,
Enthusiasm was lacking though.
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Sunday work out:
Front squats: 3x10 @ 100kg
RDLs: 3x5 @ 160kg
Log press: 2x15 @ 60kg
Accessory:
Incline chest press machine and face pulls.
Notes:
Front squats actually felt good.
Got a complement from the missus today, apparently the glutes are “nice and firm” lol
She seemed a bit jealous though
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Tuesday work out:
Log press: 2x3 @ 72.5kg
15 @ 60kg
Good mornings: 2x20 @ 80kg
NG pull-ups: 4x5 @ BW
10 @ BW
Goblet squats: 2x20 @ 40kg
Accessory:
Face pulls and curls Super set.
Notes:
First set moved really well, everything got slowly worse though.
I’ve also agreed to play touch footy on a Tuesday, so that may count as my cardio lol
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Thursday work out:
Pause squats: 3 @ 140,150,160,170,160,150kg
BOR: 10 @ 60,80,100,100kg
15 @ 100kg
Accessory:
Incline chest press machine, curls, tricep push downs and face pulls.
Notes:
Came home from work Wednesday and crashed. Must have really need to the rest.
Today’s work out felt good.
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Sunday work out:
Front squat: 3x8 @ 110kg
Snatch grip DL: 2x10 @ 160kg
Log press: 2x15 @ 60kg
NG pull-ups: 5x5 @ BW
Accessory:
Face pulls
Notes:
Lifts all went pretty well, rack position was definitely the week link on squats.
Without consent thinking of keeping it all tight/in position I’d tend to relax/arms would drop a bit.
Rambling:
So I had a chat with some of the guys I went to the gym with while in Melbourne, needless to say amazed I could lift 130kg+ (pretty low bar there).
That’s fine but it then ends up with them telling me about how they are hard gainers and don’t have the genetics for lifting and for done reason this really gets to me.
If you don’t want to be big that’s fine, lifting is/should be geared towards whatever your goal is but stop telling me it’s your genetics.
I struggled to squat 30kg when I first started, I didn’t do some curls and suddenly get stronger.
People also shit me when they think it’s cool to down a six pack of beer but if you workout regularly there’s something wrong with you.
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Totally agree, lots of people want to blame genetics or other factors as to why they have shitty performance or look like shite. The real truth is it takes hard work and a level of consistency and control to make progress and it takes time. People see you squat 3 or 4 plates and ask you how did you get strong, the answer is simple, start lifting light things and then lift progressively heavier things for 10-20 years. The problem is, that answer is not what the current generation want to hear. They want to hear that there is an optimal program that will make them big and strong in the first 6 months.
The drinking thing also gives me the shits too. I rarely drink these days and if I go out with mates and say i’m not drinking tonight they still carry on like I told them I was going to drink the blood of their first born. I guess its a social norm for guys to drink beers and feel good about themselves doing it. I dont think its something we are going to change any time soon.
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Always appreciate your wisdom simo,
Yeah I think it just gets to me because it feels like the effort I put in is just being brushed aside (not that I put in as much effort as others but still…)
Haha yeah people do ask questions about lifting but after they hear me says years I’m sure they’re like “nope, I’ll look elsewhere thanks” lol
I don’t mind a drink (or a few) lol but it irks me that being blind drunk is considered more socially acceptable than actually looking after your self and not being a burden on the public health system (like I’m already diabetic).
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Tuesday work out: weight: 86.3kg (haven’t been tracking, finally put new batteries in the scale)
Log press: 2x8 @ 65kg
10 @ 65kg (miss counted on the last set)
Good mornings: 10 @ 60,80,100,100,100kg
BOR 4x10 @ 100kg/ss BW squats: 4x30
DB Shrugs /hold on last rep: 2x20 @ 45kg DBSLs
Notes:
Felt like trash from the moment I got out of bed.
Wasn’t expecting much in the gym but it went really well, felt like I could have thrown the log through the roof.
Feelin’ better today, so unsure what happened yesterday.
Shrugs were held in the down position for as long as possible.
DBs were also used because I feel like they allow greater strain in my traps because of there position (I tried it with a barbell first and it didn’t seem to do much for me…that’s about as scientific as I get lol)
Also got home just in time for the new episode of black clover to be up
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Awesome session Painter.
That row - BW squat combo looked nasty. Would leave me out of breath for sure.
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