Take care brother. It’s fairly Smokey in the city like being near a campfire. I think the air pollution rating isn’t that bad just an issue for peeps already at risk. Some places are like Beijing or some bull shit though
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It’s not as bad today but was knackered last night.
Apparently Canberras got the worst air quality in the world right now lol
Over 9000. I was talking shit about the Chinese internationals wearing face masks as a fashion statement but I guess they laughing now
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Oh I get ya haha I thought you were saying Beijing is smoggy and it’s like that
Yeh I was. This seperate
Tuesday work out:
Pause squats: 3 @ 140,150,160,170,180,170,160,150kg
Tempo squats: 2x6 @ 100kg
Goodmornings: 2x15 @ 60kg
NG pull ups: 4x5 @ BW
10 @ BW
BW Walking lunges: 2xup and down the hallway
Dips: 3x15 @ BW
Accessory:
Face pulls, hammer curls and lateral raises.
Notes:
Went suprisingly well everything moved really smooth considering I was up till 5am yesterday (playing through the Witcher 3 again).
Saw a group of girls crying while leg pressing today.
It started with sexual sounds then evolved into crying when they got told only 1 more rep by friends… Not sure what to make of that one.
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Hey Man that sounded scary, just caught up here, as far as I can interpret slang Ambos means ambulance/staff?
Anyway hope you’re good and taking care of yourself. Workouts seems quite good so I’m assuming you’re fine.
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Cheers mate,
Yeah Ambos is short for ambulance (we like to end things with an O in oz)
Current best guess is low levels of electrolytes (less coffee and maybe some sports water drink if it’s 40c outside lol)
Combined with the diabetes.
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You sure you didn’t go to the bottleo that night and get a slab, or maybe you dank some drano !!
*Slabbo
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Alco?
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Thursday work out:
Dips: 3x10 @ +25kg
RDLs: 6 @ 140,160,170,180kg
10 @ 160kg
Accessory:
Seated cable rows, cable curls, low to hi cable fly and lateral raises.
Notes:
This was a really good session, everything was smooth and felt like I had plenty of reps left in the tank.
Another tattoo appointment tomorrow, hopefully have a fair bit done and I’ll upload a progress pic of it.
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You got any room left!!
Plenty of room lol it’s the same tattoo, I just normally only get in for half day appointments.
That’s the real problem
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Sunday work out:
Pause squats: ( paused at ¼ the way out of the hole) 3 @ 140,150,160,170,170,170kg
Ng pull ups: 3x6 @ BW
BOR: 3x15 @ 80kg
Goblet squats: 3x30 @ 20kg(first set only, to light) 25kg (remaining 2 sets)
Accessory:
Tricep push downs and cable curl.
Notes:
Fresh tattoo so took it easy, to much blood flow makes it feel uncomfortable.
Paused today’s squats coming out of the whole because if I’m ever going to fail it’s there, I saw it on a video by Bart Kwan.
Still a bit fat after all the holiday food bit back to work tomorrow so should lean out a little bit.
Tattoo update:
Mandatory flex shot because dragon
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Tuesday work out:
Trap bar DL: 5x5 @ 200kg
Dips: 3x15 @ BW
accessory:
Face pulls, lateral raises and cable curls.
Notes:
Back at work and I’m knackered lol been sitting on my arse too long.
Everything moved well, only thing that gave me a little but of an issue was hands (probably from shifting bricks the last couple of days)
I also need a new pair of lifting shoes, I had to super glue the sole back to mine.
@guineapig you got any suggestions?(flat sole)
Depends what u like I think.
I got some Didlift slippers not too long ago and I love them and would use them for any flat sole stuff I’m doing. I love the minimalist feel.
Many guys like something a bit more substantial especially high tops and ankle support. I reckon most guys can do better than chucks though.
Sabo offer the Goodlifts and Deadlift. Purpose built for powerlifting and they are pretty similar
Wrestling/boxing shoes are another favourite amongst lifters from brands such as Nike, Adidas and ASICS Matflex
U got ur crossfit shoes which are nifty if you’re gonna do stuff other than static strength movements. These range from stiffer and stabler to more mobile. Metcons are solid if u like the Nike hype
A bunch of gym wear brands e.g. ryderwear offer generic gym bro shoes.
If it’s your thing most minimalist/barefoot running shoes would also be great. Merrell shoes are A1
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Cheers mate, I check them out properly after work 
Ink looking good.
How much harder are pauses just out of the hole, right?
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Yeah, they’re deceptive,
I went in thinking it’d be pretty much just like Normal pause squats lol