Hey mate, a bit of a simple frequency program.
Basically 5 days a week, see how I go, haha. Heavy chest with light back, heavy shoulders and arms, legs, heavy back with light chest, lastly shoulders and arms again. Will see how it goes. Just a change up for a bit.
4 days in, feeling good so far, haha.
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No lifting yesterday, had staff meeting after work, grrrr!
Went for a 3km walk yesterday morning before work, and this morning too, seem to be up bloody early, so I decide to sneak in a walk instead of sitting on the couch drinking more coffee.
Fluff day today!
OH Press
20kg x12
30kg x12
40kg x12 x12 x12
Side Laterals
5kg x15 x15 x15
1 arm Landmine Press
20kg x12
25kg x12
30kg x12
all slow, stretch and reach
Front to OH Plate raise
10kg x12 x12 x12
DB Hammer Curls
15kg x10 x10 x10
DB Preacher Curls
15kg x10 x10 x10
Standing Band Curls x20 x20 x20
Band Pullaparts x100
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How was the Pump looks like a nice session.
Haha, today was a battle, all light but was a battle. I do prefer the heavier sessions but am also enjoying the volume. I have been eating like a machine, veg rice and beef, plus walking a lot, which is all working well.
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Got in another walk last night before it pissed with rain and early this morning in the ball shatteringly cold wind. Will go again later tonight if it doesnāt rain.
Feeling good atm, will play with lifts and weights to find what I like
I have autism training tomorrow, so will be sitting on my ass most of the day, grrrr! Should be interesting though.
Bench
bar x8
40kg x8
60kg x8
80kg x8 x8 x8
Close Grip Bench
60kg x12 x12 x12
DB Fly
15kg each x 15 x15 x15
Bent Over BB Rows
60kg x10 x10 x10
Inverted Row
BW x12 x12 x12
1 arm Landmine Rows
30kg x12 x12 x12
Lying Leg Raise x 12 x12 x12
Standing Band Crunch x 12 x12 x12
Band Pullaparts x100
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Ate less than usual yesterday, and sat on my ass all day, but it was bloody interesting. Woke up and felt shit today, massive headache, moved some shit around in the garage then got into it, am bloody starving though!!!
Working on slowing shit down and feeling it properly instead of just blasting through it!
Behind Neck Press
20kg x10
30kg x10
40kg x10
50kg x10 x10 x10
Upright Rows
30kg x10 x10 x10
Landmine Laterals
25kg x12
22.5kg x12
20kg x12
Decline DB Tri Extension
15kg x12 x12 x12
Band Tri Pushdown
2 bands x 15 x15 x15
BB Curls
30kg x12 x12 x12
Standing Band Curls x 25 x25 x25
Band Pullaparts x 100
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i used to do these, but i read so much bad about them so i stopped.
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Damn 
long time since Iāve seen german volume work
Thatās some work you put in there mateā¦ and the rest in the 12 - 25 rep range.
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Hmm ,h ow Iāve read he same, but like how hthey feel, only doing them light for now, and I donāt always believe everything I read from broscience.
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Haha, thanks mate, all light so fairly easy, will crank it up once I get a feel for these sessions.
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Those depends a lot of your shoulder girdle and how itās build. Itās the same with behind the neck press, some can do them no worries. Others (me) gets an impingement right in the front of the delt, hurts like hell.
But if your girdle is build for it no worries (and it seems as if it is)
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I actually prefer behind Neck Press compared to regular.
My dad is 72 and still does BNP nearly every workout, he prefers them to military press. I did them for years and always liked them too. Havenāt done them for ages now.
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Your dad is a champion, 72 and still lifting, damn fine effort. 
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Mate still lifting, still drinking and if you give him half the chance still fighting. Lol He is the best.
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Iāll bet heāll chase some young womens too, given the chance
When im 72 Iāll be lifting too.
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Lol thatās why he goes to the gym 5 days a week. He calls it TBT - tits bum and training.
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Thatās some funny stuff. @simo74
@I_Luc good to see you lifting without some nagging cold or tweak.
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Thanks mate, backing off slightly from near max every couple of weeks does wonders. And good to be fighting fit with the upcoming flu season, especially working with 24 little germ factories all day.
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Earlish lifting today, gotta get squats in before Motherās Day lunch with the wife and mother in law, hmm, they not my mum so why do I have to go 
Bloody freezing this morning in the garage, didnāt take long till I was down to tank top and shorts with the fan on though!
Squats
20kg x8
60kg x8
100kg x8
140kg x8 x8 x8 feels good
BB Hack Squats
60kg x6
100kg x6
140kg x6
these hit my quads and hams like nothing before, wow!
Landmine Hip Belt Squats
60kg x12 x12 x12
wore my squat shoes for these, totally different feel
Standing BB Calf Raise
140kg x15 x15 x15
Donkey Calf Raise
40kg x12 x12 x12
Band Pullaparts x100
2 Likes