Friday work out:
Incline Db press: 15 @ 20,25,30,35,37.2kg
Sumo DLs: 2x12 @ 160kg
Pull ups: 5x5 @ BW
Accessory:
Leg press, lateral raises and face pulls.
Notes:
Not a bad one. Just a quick one to keep things ticking along, nothing special.
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I do the first 2 but not so sure about the last one lol
Monday work out:
Incline Db press: 3x15 @ 35kg
Sumo DLs: 3 @ 150,160,170,180,170,160,150kg
Ng pull ups: 5x5 @ BW
Accessory:
Face pulls and leg press.
Notes:
Another work out just to keep things ticking along.
Have become jealous of all @I_Luc and his 4wding so am planning to head out to the high country for a little weekend fun.
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You lucky son of a bitch! 
I am jealous. Vic High Country is on my bucket list.
Closestt I am getting to any wheeling is a run down Goolwa Beach soon.
Maybe I’ll have to go down and do a run from Beachport to Robe, however my mates are all out of action, work etc and 1 just had a baby a few days back.
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Sunday work out: pause squats: 5x5 @ 150kg
Pull ups: 5x5 @ BW
Good mornings: 3x20 @ 60kg
Accessory:
OHP machine, face pulls, leg extension and cable machine rows.
Notes:
First squat session and pretty much everything felt great. My back is issue free, so will ramp up a little every week.
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Tuesday work out:
OHP: 5 @ 50,60,70kg
3x10 @ 60kg
Snatch grip DLs: 2x10 @ 140kg
Accessory:
Tricep extensions, face pulls, plate curls and lateral raises.
Notes:
So the gap between work outs and not having squatted in a while has left my lower half with some decent DOMs.
DLs were relatively easy but the pump was unreal. Glutes feel fucking PHENOMENAL lol
I’ve also come to the conclusion that as much as I missed the access to various equipment, I think I prefer my home gym.
I probably just need to Join a better gym, where you’re encouraged to lift heavy instead of wearing a heart rate monitor.
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Wednesday work out: weight 88.9kg
Squats: 1 @ 160,170,180,190,200kg
2x10 @ 140kg
Ng pull ups: 5x5 @ BW
Accessory:
Easy bar curls and face pulls
Notes:
Haven’t logged in a while, have been getting in regular gym sessions though.
Not having things written down has made it hard for me to keep track of but over the last fortnight I’ve managed to squat 180kg+ on 4 different occasions with out severe DOMs or to much fatigue, so I’m taking that as a sign of improvement.
I was kind of expecting 200kg to feel heavier but it was no different than squatting 180kg really.
Also made a gym friend, even get to see videos of his PR sets lol
Haha he does have a better physique than me though.
Wednesday work out:
Squats: 4x3 @ 180kg
10 @ 140kg
Pull ups: 5x6 @ BW
Incline Db press: 2x20 @ 35kg dbs
Accessory:
Face pulls.
Notes:
Have been flat out with work recently, some days 7am till 9pm.
Things are back to normal a bit more now though.
Squats felt pretty good, there was supposed to be 2 back off sets of 10 but my legs turned to jello.
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Thursday work out:
OHP: 3x10 @ 60kg
Good morning: 2x20 @ 60kg
BOR: 10 @ 60,80,100,120kg
Amrap: @ 80kg (20reps)
Accessory:
Cable curls and cable lateral raises.
Notes:
Was a lighter work out, the physio attacked my upper back and right peck a few hours earlier.
Sunday work out:
Squats: 3x3 @ 180kg
2x10 @ 150kg
Accessory:
Tricep extensions, curls, lateral raises and face pulls.
Notes:
Just a quick one today.
Things moved alright, felt a bit tired after the sets of 10.
I have also been getting in to Dani… cough* I mean Crossfit lately, it looks pretty awesome.
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Tuesday work out:
Pull ups: 5x5 @ BW
OHP: 3x5 @ 70kg
20 @ 45kg
Good mornings: 2x15 @ 80kg
Accessory:
Cable machine rows and kettlebell swings.
Notes:
Legs cramped on the last set of OHP.
Everything seems to be feeling/moving pretty good at the moment.
Saturday work out:
Squats: 2x5 @ 180kg
2x10 @ 140kg
NG pull ups: 5x6 @ BW
Accessory:
Low to high cable flys, seated cable row machine and lateral raises.
Notes: workout was pretty solid,
Incline db press was skipped because I strained my left shoulder at work.
Seem to be getting more comfortable with using heavier weight.
Monday work out:
Seated shoulder press machine: 15,12,10,8 @ 50kg(?)
Snatch grip DLs: 3x5 @ 180kg
Pull ups:5x5 @ BW
Accessory:
Kettlebell swings, reverse curls and face pulls.
Notes:
Shoulder seems to be fine for the most part except for forward pressing.
Grip on seat shoulder press machine resembled more of a behind the neck press.
Didn’t bother my shoulder.
Kettlebell swings gave me a pretty good pump.
Wednesday work out:
Pause squats: 3 @ 160,170kg
1 @ 180,190kg
Squat: 1 @ 200kg
Pull ups: 5x5 @ BW
Accessory:
Laying chest press machine, face pulls, leg extensions and lateral raises.
Notes:
Squats were good, I’m sure I could pause 200kg but it’s a mental block.
The weight feels fine, maybe once I work it into regular rotation it’ll be a bit less daunting.
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Nice work big fella
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Monday work out:
NG Pull ups: 5 @ BW, +5,+10,+15
10 @ BW
Squats: 4x3 @ 180kg
10 @ 140kg
Accessory:
Kettlebell swings, face pulls.
Notes:
Just a quick one tonight, drove upto and back from Canberra over the weekend.
Would have started with squats but the pt was using the rack… From the other side of the gym, along with 4 other pieces of equipment…
OHP: 3x8 @ 65kg
2x10 @ 50kg
Good mornings: 20 @ 60kg, 15 @ 80,80kg
NG Pull ups: 5x5 @ BW
BORs: 10 @ 80,90,100,110,100,90,80kg
Notes:
No shoulder problems, might keep away from DB incline for a little longer though (just to be sure)
Tonight was probably the busiest I’ve seen the poor gym.
Had a guy sent up his Matt right next to the rack, literally had to walk all over the Matt to load the bar… Honestly did consider dumping the bar when he started planking.
Had another guy decide the best time to grab the spare bar from the holder in the rack was while I was mid set of good mornings.
I was facing a giant mirror, I could see him creep up behind me as I was Bending over.
Awkward for all involved.
The bugger then came back and tried to take the clips off my bar… caught him mid theft.
“Oh are you using these”
This really fks me off !! W$nker
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Friday work out:
Pause squats: 3x3 @ 180kg
Good mornings: 2x20 @ 60kg
Pull ups: 5x5 @ BW
Incline DB Press: 2x25 @ 30kg
Accessory:
Face pulls, kettlebell swings and leg extensions.
Notes:
Shoulder felt alright, so I got excited and did some pressing lol
It went alright, no issues.
Monday work out:
Pause squats: 1 @ 160,180,200kg
3x3 @ 180kg
Good mornings: 2x18 @ 80kg
OHP: 3x8 @ 60kg
Accessory:
Seated cable row machine, loaded carry ( DBs with straps) and kettlebell swings.
Notes:
Warm up felt pretty good, so paused 200kg.
Was pretty happy with that, everything felt pretty good too.
3 sets at 180kg felt pretty solid too.
Bring a long weekend I think my recovery was better/wasn’t as tired going into the session.
Shoulder is still feeling fine which is a good sign.