Haha, yep, it’s a cunt of a thing! It’s so freaking overgrown, runs all down our back fence and up the side between our pergola and side fence, some bits of it are over 3m high, I’ve ripped a heap out, just have the stumps, but fuck me, there’s a lot of it!
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Could you get rid of it?
Yeah getting rid of it slowly stuffing the green waste bin, and the neighbours, plus trailer loads every other week for the free green waste joint but it’s only open each fortnight.
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Well, I felt like shit yesterday, pretty much layed around, did a bit of painting on the pergola, that’s it, I’ve diagnosed myself with Soft-cock-itis! So enough of that…
Have decided to just run the numbers for 5/3/1 for main lifts, see how that goes, none of the confusing Jokers and stuff, just keep it simple! Plus all my other accessories, seems to be working, filling out shirts.
Oh, and OH press in place of bench, and behind Neck Press on OH day, flat bench can go and fuck itself for a while!
Fluff day today!
Behind Neck press
20kg x8
30kg x8
40kg x8
45kg x5
50kg x5
55kg x5
Arnold Press
15kg x8 x8 x8 x8 slow
DB Side Laterals
15kg x8 x8 x8 x8
Standing Cable Rear Delt row
20kg x12 x12 x12 x12
Rear Delt Cable Fly
7kg x20
EZ Bar Curls
35kg x10 x10 x10 x10
Seated DB Curls
15kg x8 x8 x8 x8
Cable Curls
10kg x30
Bit of a mix of Pantera, Judas Priest, Metallica, Motorhead and others for motivation!
7 Likes
Squats felt like a warm-up today, all smooth clean reps. Didn’t even have to put my belt on, I only Chuck it on @180kg usually. With the 531 % and reps for main lifts, at least it gives me something to shoot for instead of just pissing into the wind and going on how I feel 
Squats
20kg x5
60kg x5
100kg x5
120kg x5
140kg x5
160kg x5
Standing BB Calf Fluff
160kg x15
140kg x15
120kg x15
100kg x15
Deadlifts
70kg x3
110kg x3
150kg x3
170kg x3
150kg x3
110kg x3
focus on speed and tension
Landmine Hip Belt Squats
100kg x10 x10 x10 x10
Donkey Calf Raise
40kg x38 x20
Landmine Russian Twist x heaps
Lying Bench leg raise x heaps.
Seemed to take alot longer than it should, hmmm! Had System of a Down cranked for motivation!!!
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Starting to get hot over there?
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Yeah, it’s around 30*C. I was just out the back painting the pergola, I thought it was freaking hot! Had a massive female red back jump out one of the rafters while I was up on the ladder with my head right near the sucker! I nearly fell off the fukin ladder, haha.
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Remember, spiders are more scared of us. I don’t know how true that is though 
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that’s one mighty session. squat 160 x5, dl 170x3
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Haha, so they say. The bugger hit my arm on the way down too! I’m not too fussed by them but don’t wanna have my head that close to them, and the biggest white tails I’ve ever seen. I sprayed them all yesterday, squashed a few big suckers, pressure cleaned it just over a week ago, and they just keep coming back!
Haha, 160kg for 5 is really a warm-up for squats, next week it gets better
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Ha ha I was just thinking that. Those squats and deads would barely make you break a sweat. 
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Light one today, 531 for OH Press instead of flat bench, fuck bench!
OH Press
20kg x5
30kg x5
40kg x5
45kg x5
50kg x5
55kg x5
Flat DB press
30kg x8 x8 x8 x8
Close Grip Bench
60kg x12 x12 x12 x12
Incline BB Press
60kg x8 x8 x8 x8
I really need a proper fid bench, a block of wood under my flat bench is just slightly dodgy!
DB Fly
15kg x20 x20
OH Cable Tri Extension
10kg x20 x20
Tri Pushdown
10kg x20 x20 elbows out a bit instead of right next to my body
6 Likes
Bailed early on today’s session, feeling shit, breathing is shit, it’s been windy as fuck past few days, heaps of shit in the air and my asthma has been crazy.
Block Pulls
70kg x3
110kg x3
150kg x3
190kg x3
210kg x3
190kg x3
150kg x3
Standing BB Shrugs
150kg x8 x8 x8 x8
Behind Back Shrugs
110kg x8 x8 x8 x8
Bent Over BB Rows
70kg x10 x10 x10 x10 light as a feather
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hope it goes away soon! do you take anything to help it?
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Thanks mate, I take a preventer and Ventolin. It’ll be fine, jjust sucks getting puffed and wheezy so easily. 190kg on the bar should feel easy
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The sludgy muck in my chest is slowly exiting the building! Got a session in today which felt bloody good, have been flat all week at work. Might try and sneak in some squats tomorrow arvo, between work and leaving for the airport, hmmm! It will be tight!
Behind Neck Press
20kg x8
30kg x8
40kg x8
45kg x3
55kg x3
60kg x3
all the triples, extra slow and paused.
DB Arnold Press
17kg x8 x8 x8 x8
DB Side Laterals
17kg x8 x8 x8 x8
Cable Rear Delt Row
20kg x12 x12 x12 x12
DB Rear Delt Fly
5kg x30
EZ Bar Curls
35kg x8 x8 x8 x8
Seated DB Curls
17kg x8 x8 x8 x8
Cable Curls
20kg x20
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Chase that PUMP
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Alrighty! Saturday at last! What a hectic week, flew back in from holiday late Tuesday night, then had a work performance thing I had to be at until nearly 10pm on Wednesday, Thursday I was toast, then had to help at a fund raising thing at the Mrs school last night, now finally some time to lift some iron! No weights while away, didn’t really have time, and the hotel gym was a farkin joke! We did walk about 24k steps a day though!
Felt a little sluggish today!
Squats
20kg x5
60kg x5
100kg x5
130kg x3
150kg x3
170kg x3
BB Calf Fluff
120kg x15 x15 x15 x15
Deadlift
70kg x3
110kg x3
140kg x3
160og x3
180kg x3
Landmine Hip Belt Squats
80kg x8 x8 x8 x 30! So light yet so evil!
Donkey Calf Raise
40kg x30 x30
Finished off with some ab fluff, Landmine Russian Twist x heaps and standing band crunches x heaps
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Feeling bloody good, went for a long walk this morning
OH Press
20kg x8
30kg x8
40kg x5
45kg x3
55kg x3
60kg x3 all triples very slow and paused
DB Press
25kg x8
30kg x8
35kg x8
40kg x8
Close Grip Bench
Reverse band 100kg x6 x6 x6 x6 slow and paused
Incline DB Press
25kg x8 x8 x8 x8
OH Cable Tri Extension
10kg x15 x15 x15 x15
DB Fly
15kg x30
Tri Pushdowns
10kg x40
3 Likes