Sunday work out:
¼ pause squats: 140,150,160,170kg
Squats: 3x5 @ 140kg (30 seconds rest, belt less)
NG pull ups: 5x6 @ BW
Accessory:
Incline chest press machine and face pulls.
Notes:
Suprisingly bodies still a little bit knackered from demo (I’m not very tough lol).
Was running late to the gym (I’m always late but this time later than usual)
Everything moved alright, nothing to report really.
Thursday work out: Weight: 90.3kg
¼ pause squats: 5 @ 140,150,160,150,140kg
Goodmornings: 2x15 @ 70kg
Pull ups: 5x6 @ BW
Accessory:
Incline chest press machine, lateral raises and face pulls.
Friday work out:
RDLs: 6 @ 140kg
12 @ 160kg
Dips: 3x10 @ +20kg
Accessory:
Face pulls and cable curls.
Notes:
I was supposed to Wednesday/Friday but we ended up mixing and pouring concrete Wednesday and I was stuffed.
Apparently there’s more demo next week so I’ll see how I go.
As far as the work outs went everything moved well enough but I did feel pretty flat after the first set.
Pretty quiet in here lately mate. You all good ??
@painter27 I got a like so you must be alive. Good to know
So I haven’t logged in a long time,
I also haven’t been to the gym in a few months.
Since they got shut down due to covid 19 (but they’re open again and I’m back)
Have lost quite a bit of muscle mass And strength, especially around upper back, chest shoulder area and lower body (glutes, quads and hams)
Completed the move to Melbourne (about a week before the lock down), so instead of keeping fit I took up drinking and sitting on the couch.
Mental health took a bit if a dive too.
The current goal for now is to regain some mass and strength, Im thinking of getting back to working weiths if 160kg on the squat, 60kg over head and then reassessing
Haha yeah mate I’m not dead.
Welcome back big fella. I’ve been looking for someone to teach me the ways of the pause squat if u want a training buddy any day.
Lol you probably squat more than me, I just got back to the guy this week and 120kg felt heavy.
It’ll come back quick because muscle memory and shit.
Sunday workout: weight: 85kg
Pause squats: 3x3 @ 140kg
Dips: 3x12 @ BW
Snatch grip DLs: 10 @ 100kg, 8 @ 120kg, 6 @ 140kg.
Accessory:
Lateral raises, face pulls and cable curls.
Notes:
So DOMs finally disappeared (been around since Tuesday).
Deadlifts weren’t to bad (conditioning was piss poor though)
I’m bleeding power everywhere on squats though, first workout back my quads, hammies and glutes were all over the place (they behaved better today) but my bracing was off this workout.
Bar also feels weird on my back, not painful.
Will try and concentrate on bracing and movement patterns next work out.
Whoomp there it is…
Where u training out of now?
A snap fitness, because it’s right next to home.
Plus it’s normally empty when I go, so nobody can complain about my talking to my self before a lift lol
If u wanna squat in luxury venture over to Iron Revolution. Well at least when they start allowing casuals again
More likely we will have another lock down!!!
Nooo. Don’t jinx it. When u believe everything is possible.
Lockdown 2.0, it’s already being
Tuesday work out:
OHP: 10 @ 45,50kg
8 @ 55kg
6 @ 60kg
Pause squat: 3 @ 120,130,140,130,120kg
NG pull ups: 3x5
Accessory:
face pulls
Notes:
I’m sure I did more but forgot to log it and can’t remember, what I do remember is that I’m actually enjoying lifting at the moment.
Thursday work out:
RDLs: 15 @ 120kg, 12 @ 140kg, 8 @ 160kg
Wide grip pull ups: 3x4 @ BW
Incline DB bench: 10 @ 22.5,25,27.5kg
AMRAP @ 30kg (18)
Accessory:
Face pulls, lateral raises and leg extension.
Notes:
Moving 160kg again felt pretty good, could stand to running out of breath to easily still.
Entire posterior chain has DOMs but it kinda feels good (like fuck yeah, I actually lifted something heavy as apposed to fuck this I can barely walk, why’d I do this DOMs… I swear theres A difference lol)