You’ve lost a LOT of fat around your waist and added a bunch of muscle to your lats and delts especially. Really good work.
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Thanks mark!
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Todays training;
Carrying heavy shit and the like to help my grandparents move into there new unit. No time to gym today because have to study for an assignment plus helped move house so will do deadlift and close bench tomorrow with back and chest supersets.
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Woke up too sick to train which is a nuisance but meh, theres been a bug going around the household and relatives so oh well.
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Sorry about not posting guys, i took the week off but i must have needed it. Feeling great and well rested. Im thinking my cns must have been pretty fried and i need to dial in on sleep and cut back on intensity. I basically go balls to the wall every session and it caught up to me. For the last couple of months i have been getting horrid sleep and such but the last week was great, even with five hours sleep last night I woke up feeling strong and rested. Time to bounce back into it this week.
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You did not take the week off, you deloaded based on auto regulation. You grow in recovery!
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You have also strangely grown up or become more mature in just 7 days. Well done.
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Yeah man haha, just got back from my training today, it was awesome!
Its amazing what a week off can do. Thankyou man! Im still an immature little shit though lol😉
Todays training: im kind of sick of machine pumpy wumpy crap like cable flies and machine rows and stuff so will be doing more compounds variations from now on. I hate fluff movements
Back:
Deadlifts
100×3
×3
×6
×3
Speed deadlifts at various lower weights. I dont really like higher reps on the deadlift due to the inpact on my back health so il add weight and build up to six reps again
Tbar rows3×10
Lat pulldowns 3×12
Farmers walks.
Abb wheel
Not much volume but since its my first week back il ease into it.
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Lol r.i.p me
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Actually, thats a very good idea. I’ve never deloaded in my life and generally just end up getting sick etc. Have you got any articles you know of or does anyone have any tips on deloading?
Hmmm…
Google it you lazy teletubby looking, bitch arse workout skipping motherfucker. Or:
Reduce volume/intensity according to your goals.
Maximise fatigue management including doing extra stuff you don’t normally e.g. massage
Probably in this vid but is worth a google.
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Nahh mannn google requires effort lol 
Thanks man.
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Chest
Dumbell flies 3×10
Close grip bench 60kg weight pr ×3
×3
×4 pr
40×10
Dumbell flat bench 3×10
Machine presses blah blah
Barbell front raises 3×5-7 20kg
Abzz hanging knee raises
Done.
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Hey man, I’m just here to bust your balls - don’t have any “blah” exercises, sets or even reps in your training. Everything - warm-ups included - should be done with laser focus. Everything must serve a purpose, there should be no fluff work.
Remember, intensity and intention.
Congrats on the pr, by the way
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That cannot be overstated. Everything you do in the gym should have a purpose and be a building block for the overall structure you are building.
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Cheers! I do need to focus more.
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Legs
Leg curl john meadows
2×20 warmup
15×40kg
12×50kg
8×60kg
Triple dropset starting off at the weight you did for twelve, do ten reps then lower weight etc
Front squats
40kg
×3
×3
×6 pr
×3
https://www.instagram.com/p/BbjbSDaBny6/
Video of front squats, need to keep elbows up when unracking and a few other form issues but any tips would be much appreciated, i need to go watch @Alpha 's front squat tutorial again because that had some good tips.
Dumbell walking lunge 3×10 10kg per side will move up in weight soon
Dumbell romanian deadlifts superset with leg extensions 3×12 leg extensions and 3×10 dumbell romanians with 30kg per side. These feel much better on my lower back and hit my posterior chain like crazy so keeping these in for a while.
3×10 hanging knee raises.
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Front squats look fine. Remember, you can always use straps if you find clean grip a hassle.
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jealous of your front squat technique and depth. looks awesome, keep em up and youre in for some sweet quad gains
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