Fairly light one today,!
Block Pulls
70kg x3
110kg x3
150kg x3
170kg x3
200kg x3
230kg x3
Standing BB Shrugs
150kg x8 x8 x8 x8
Behind Back BB Shrugs
110kg x8 x8 x8 x8
Bent Over Row
110kg x8 x8 x8 x8
Lat Pull down
40kg x10 x10 x10 x10 slow
Cable Face Pull
30kg x12 x12 x12 x12
Seated Cable Row
30kg x30
your idea of light is deff different to mine.
Good work mate
No lol some good work there mate
lol ālightā
Yeah, I was thinking along those lines.
Will you ever do a decent workout, I think you just post those light ones 
Great workout Mate.
@simo74 @painter27 @kckfl349 @MarkKO @mortdk
Thanks fellas, 230kg on block pulls is light, the 110kg bent rows pushed it on the last set 
Hopefully next week now life has calmed down a bit ill dial it in a bit better, itās been a hectic couple of weeks.
Fluff day today, fark itās hot though, bit of a taste of summer thatās coming, 35*C today
Behind Neck Press
20kg x8
30kg x8
40kg x8
45kg x3
55kg x3
60kg x3
all very easy
Arnold Press
15kg x12 x12 x12 x12
DB Side Laterals
15kg x10 x10 x10 x10
Rear Delt Cable Row
20kg x10 x10 x10 x10 slow and hold
Rear Delt Fly
5lg x30
EZ Bar Curls
35kg x8 x8 x8 x8
Seated DB Curls
15kg x10 x10 x10 x10
Cable Rows
10kg x30
Wasnāt really feeling it today, had a shit sleep as it was so freaking hot last night, everyone Iāve spoken to today felt the same, haha, kids poor excuse I know,
Yer thanks for the heat, we got it today.
Haha, I quite like it,just not used to it yet
Weirdo
I donāt mind either, everyone at work was moaning today but it really wasnāt thet bad. Made my ride home very enjoyable.
Enjoy that summer grind we just got done with the heat and Iām not missing it.
Alrighty, it finally rained, absolutely pissed down the other night, along with a few hours of thunderstorms, flushing all the crap outta the air and Iām now able to cough up all the shit thatās been collecting in my lungs for the last couple of weeks, grrr! Feeling much bloody better!
Have swapped deadās to my fluff day, see how that goes.
Squats
20kg x5
60kg x5
100kg x5
140kg x5 paused
160kg x3 paused
180kg x1 paused, add belt
Standing Calf Fluff
180kg x15
160kg x15
140kg x15
120kg x15
Landmine Hip Belt Squats
80kg X10 X10 X10 paused
80kg x30 ouch!
Cable Pull throughs X heaps
Donkey Calf Raise
40kg x30 x30
Landmine Russian Twist
40kg X heaps
Standing band crunch X heaps
We need a hell of a rainstorm over here, thereās a fire been going for a couple of days close to the Southside. Apparently it started with a car exploding but thatās Kambah for youā¦
Yeah we need way more, itās been dry for ages, a few hundred kās north, theyāve had barely any rain for past few years
Few too many ciders last night, all good, a walk in sun to grab my car from a mates house fixed that this morning!
Measured my arms today, havenāt cared or donenthis for years, Justina bees dick off 17.5 inches, not sure if thatās good or not. Few years back squatting, benching and deadlifting a ton I remember they were just over 15
OH Press
20kg x8
30kg x8
40kg x8
50kg x5
60kg x3
70kg x1 felt good, moved easily
DB Press
40kg x6 x6 x6 x6
Close Grip Bench
120kg x5 x5 x5 x5 reverse band, PB by a mile!
Incline DB Press
25kg x20 x20
OH Cable Tri Extension
15kg X10 X10 X10 X10 slow and stretch
Cable Tri Pushdown
15kg x30
Finished with some an stuff!
Anything over 17 is good for sure. Too may ciders eh, did the cider dragon visit you last night ?
Haha, yep, went round there after squats to help him with some roofing, at about 2pm, was still there at 9.
Not much actually got done, haha. Kids had fun though.
Those nights are my favourite.