Weighed in at 94kg this morning, the lightest I have been in a long time!!!
Bench, warmup, the , 85kgx3, 95x3, 105x3
OH Press, 40kgx10x10x10x10x10
V-bar rows, 40kgx10x10x10x10x10
and that’s it for today, will go for a walk later
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Feeling good, weight is down, strength is coming back slowly, hell yeah!
I’m hoping to have my squat back to 200kg very soon!!!
Squats, warmup, then, 120kgx3, 145x3, 160x3, all flew up easily.
Hyperextensions, +20kgx10x10x10x10x10
Pullups, BWx5x5x5x5x5
Standing BB calf fluff, 140kgx20x20x20
will go for a walk after T tonight. The wife’s cooking nachos as I speak 
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Not much today, been quite bloody warm for a few days and the Mrs keeps turning the A/C and fan off making it bloody hard to sleep, grrrrr!!!
OH Press, warmup, then 50kgx3, 57.5x3, 65x3
Bench, 60kgx10x10x10x10x10
1 arm Landmine Row, 35kgx10x10x10x10x10
and that’s it!!!
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Deadlift day!!!
Warmup, then, 140kgx3, 160x3, 180x3
BB Shrugs, 110kgx10x10x10x10x10
Inverted Rows, BWx10x10x10x10x10
and that’s it, I pulled something in my side, hmm, not too bad
So the strain was in my lower back, felt like my side at first, still just there, so have taken it easy for a few days, lots of walking, bugger it!!!
Bench today, day off work so will go for a couple of walks too.
Bench, warmup, then 85kgx5, 100x3, 110x1, flew up, I bloody hate bench though, would much rather load up a heavy ass squat or deadlift!!!
Behind Neck Press, 30kgx10x10x10x10x10, haven’t done these in ages so started light.
V-bar row, 40kgx10x10x10x10x10, so light, yet I feel it the most, can concentrate on feeling every rep in the right places
then finished with some arm fluff
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Little bit of a break with the lower back being a bit iffy. Feels good now though, So redoing last 5/3/1 cycle that I didn’t get out finding week 4 of.
Squats, warmup then 120kgx5, 135x5, 155x5
Chins, +10kgx3x3x3x3x3
Standing BB calf fluff, 100kgx30x30x30
Hyperextensions, BWx10x10x10x10x10
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Day off work is always a bonus, went for a walk earlier, not sure how far, haha, or how long!
Bench, warmup, then, 75kgx5, 90x5, 100x5
Behind Neck Press, 35kgx10x10x10x10x10, so light but I forgot how good these feel
V-bar rows, 50kgx10x10x10x10x10
then some fluffing around with arms for shits and giggles!
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Feeling good today!!!
Deads, warmup, then 130kgx3, 150x3, 170x3
Standing BB shrugs, 110kgx10x10x10x10x10
Squats, 80kgx20
Inverted Row, BWx10x10x10x10x10 I really bloody like these!!!
will take the dog for a walk too after T
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Boring one today, feeling a little flat! Must be work, haha!
OH Press, warmup, then, 40kgx5, 50x5, 60x5
Bench, 60kgx10x10x10x10x10
1 arm Landmine Row, 35kgx10x10x10x10x10
The OH pressing feels good, a couple of years ago when squatting and pulling over 200kg regularly with ease, my bench and OH press sucked balls., It wasn’t for not working them, I worked them bloody hard, same as the other lifts! In comparison to other people’s lifts they still suck, but I’m Not sure why they are catching up now, training is similar, I’m 20kg lighter, and eat a shit load less!!!
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I love the 3 week, always feels good!!!
Squats, warmup, then 120kgx3, 140x3, 160x3, easy as
Standing BB calf fluff, 120kgx20x20x20
Chins +10kgx3x3x3x3x3
Hyperextensions, BWx10x10x10x10x10
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And again,
Bench, warmup, then, 85kgx3, 95x3, 100x3
Behind Neck Press, 40kgx10x10x10x10x10
V-BAR row, 40kgx10x10x10x10x10
bit piss weak today, deadlifts tomorrow, hell yeah!!!
Day off work is always bloody good!!!
Deads, warmup, then, 140kgx3, 160x3, 180x3
BB Shrugs, 110kgx10x10x10x10x10
Inverted Row, BWx10x10x10x10x10
Squats, 60kgx30, so light but fucked me right up!!!
then fluffed around doing DB curls
Well fuck me, here we go on this round of 5/3/1 third time lucky!
Have been knocked out for over a week with the flu, few days off work in bed, aching like an old man, still having the god damn coughing fits!!! Anyway, back into it!!!
Bench, warmup, then 75kgx5, 87.5x5, 100x5 felt tough!
Behind Neck Press, 40kgx10x10x10x10x10
felt failry shattered by this stage so rounded it off with some BB curls, that’s it! Piss weak I know!!!
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Still feeling a bit shaky from this god damn flu, but hey, shit still rolls on!
Squats, warmup, then 120kgx5, 135x5, 155x5, flew up easily
Standing BB calf fluff, 140kgx20, 120x20, 100x20
Hyperextensions, 20kgx10x10x10x10x10
feeling fairly rooted after that one, def low on energy
Feeling a bit flat still from the god damn flu!!! Still no excuses tombe a pussy!
Bloody stinking hot here today, car said 38°C when I got in it after work!!! A quick hit of summer!!!
OH Press, warmup, then 40kgx5, 50x5, 60x5
Bench, 60kgx10x10x10x10x10
Reverse DB Lateral Raise thingos, 5kgx10x10x10x10x10, don’t underestimate these things!!!
then some curls and fluff
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Deads, 130kgx3, 150x3, 170x3
BB Shrugs, 110kgx10x10x10x10x10
Inverted Rows, BWx10x10x10x10x10
then some bits and tri fluff
Still feeling a bit flat today, so skipped the squat assistance, I would much rather being able to smash next week than a set of few of squat today
Felling pretty good today, weight down to 93kg!!! Holy shit, I haven’t been this light in a long time!!! I don’t really weigh myself very often, just go by the slobbiness I see in the mirror, hah, but 2 weeks ago I was sitting a hair over 96kg.
Bench, warmup, then, 85kgx3, 95x3, 105x3, seemed easy enough, I bloody hate bench!
Behind Neck Press, 40kgx10x10x10x10x10, lovin how these feel.
V-bar row, 50kgx10x10x10x10x10
Reverse db lateral raise, 10kgx10x10x10, something different
then some curls to waste some time!
My neighbour has an annoying ass bird that makes a freaking disgraceful noise, so Hatebreed cranked today seeing the Mrs is out and not here to complain!!!
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Squat day, nothing special today though!
Squats, warmup, then, 120kgx3, 140x3, 160x3, felt heavier than it should!
Standing BB calf fluff, 160kgx20, 140x20, 120x20 little buggers are finally looking better
Neutral Grip Chins, +10kgx3x3x3x3x3
then a few sets of ab stuff, back to the cricket, c’mon Aussies!!!
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Well, a bit shit today, had a slight headache, lifted anyway, by end of warmup I felt like shite, head felt like it would pop open!!!Got main lift done and did the 'doing fuck all’s assistance today, haha
Deads, warmup, then 140kgx3, 160x3, 180x3. and that’s it!!!
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Stinking hot here today, 40°C bythe time I left work, 30°C in my garage where I lift, cranked up the a/c inside for some airflow and off we go.I actually quite like lifting in these hot days,
Gonna OH press for bench and OH press assistance days, see how that goes as I bloody hate bench and it rarely changes unless I dedicate a shit ton of time to it which would be better off doing squats or some shit!
Walk before work this morning!
OH Press, 50kgx3, 57.5x3, 65x3
Behind Neck Press, 40kgx10x10x10x10x10
Decline DB skullcrushers, 10kgx10x10x10x10x10, no break between, just swap arms, ouch! So light, but fark I feel them
Pullups, BWx5x5x5
then some shoulder and bi fluffing about.