Thank you for passing on your wisdom
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Has been a full on week, missed light squats, grrr!
Flat DB Press
10kg x8
15kg x8
20kg x8
25kg x8
35kg x8
Close Grip Bench, Swiss Bar
20kg x8
40kg x8
60kg x8
80kg x8
Felt good with Swiss Bar
Seated Cable Row
60kg X10 X10 X10 X10 X10
Straight Arm Lat Pulldown
20kg X10 X10 X10 X10 X10
Lateral Raise
25kg x6
20kg x8
15kg X10
10kg x12
Rear Delt Cable Row
20kg x12 x12 x12 x12
Swiss Bar Curls
20kg x8
25kg x8
30kg x8
35kg x8
30kg x8
25kg x8
20kg x8
Underbar Tri Extension
BW X 20 x20 x20
Then abs
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So did light everything else to compensate 
lmao !!
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Haha, Iāll make up for it on Saturday you cheeky bugger 
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Gotta keep you young blokes honest. Donāt want you slacking off !
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All fluff work in here nothing to seeā¦ Great work Luc Quality.
I guess youāre going to do a real fluff one saturday
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Haha, yep, will see what happens 
Squat Saturday
Fairly easy one
Squats, slight pause each rep in the hole
20kg x5
60kg x5
100kg x3
140kg x3
180kg x3
140kg x3
100kg x3
Block Deads
70kg x5
110kg x5
150kg x5 x5
Standing BB Calf Fluff
140kg x25 x25 x25
Romanian Deads
150kg x6
110kg x6
70kg x6
BB Shrugs
70kg x8
110kg x8
150kg x8 x8
110kg x8
70kg x8
Hip Belt Squats
80kg x12 x12 x12
Then some abs
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Decent session there. How were the traps after those pulls and shrugs ?
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Thanks mate, theyāre fine, I reckon Iāll feel it a little tomorrow hopefully
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Great weather for walking, nice and cold, fair bit of rain, I bloody love it! 3kās this morning. Have been cranking out a few kās each night too.
Bench
20kg x5
40kg x5
60kg x5
80kg x5
100kg x5 x5 x5
Incline DB Press
20kg x6
25kg x6
35kg x6
OH Press, Swiss Bar
30kg x5
50kg x5
60kg x5
Pull-ups
BW X 8 x8 x8
Landmine Row
80kg x12 x12 x12
EZ Bar Curls
30kg x6
35kg x6
40kg x6
45kg x6
40kg x6
35kg x6
30kg x6
Floor Skullcrushers
30kg x6
35kg x6
40kg x6
45kg x6
40kg x6
35kg x6
30kg x6
Will try and walk again tonight.
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This is something you should write at the bottom of your leg session posts.
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Haha, I walked last night
Fluff leg day!
SSB Squats
20kg x8
40kg x8
60kg x8
80kg x8
did these with a close stance and without any lockout to keep pressure on the quads, woweeeeee!
SSB Calf Fluff
80kg x40 x40
Deads
70kg x5
110kg x5
150kg x5 x5 x5
Power Cleans
70kg x2 a heap of times
Have these a crack instead of good mornings, everything in my body is still sore from Saturday and Sunday which is good.
Then abs and 100 leg curls with 5kg DB and 100 band pushdowns for shits and giggles
But did you set walking PRs ?
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Haha, no walking today, yet little piggy 
what are those? laying on a bench with a db strapped to the ankle ?
Still love your workouts theyāre tough as anything around hereā¦ Even when theyāre fluff.
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Yeah just held a DB between my feet, hams burned like crazy!
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Nice and cold here finally, good walk this morning at 5:15, was about 4*C, nice and crisp.
DB Press
10kg X10
15kg X10
20kg X10
25kg X10
Close Grip Bench, Swiss Bar
20kg X10
40kg X10
60kg X10
80kg X10
60kg X10
40kg X10
Seated Row
20kg X10
30kg X10
40kg X10
50kg X10
60kg X10
Straight Arm Lat Pulldown
20kg x12 X 12 x12
Rear Delt Cable Row
20kg x15 x15 x15
DB Lateral Raise
25kg x6
20kg x8
15kg X10
10kg x15
Swiss Bar Curls
Wide Grip
20kg x8
25kg x8
30kg x8
35kg x8
40kg x8
Close Grip
35kg x8
30kg x8
25kg x8
20kg x8
Swiss Bar OH Tri
20kg X heaps
Then abs
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After that all that Swiss Bar action you may as well move to Switzerland
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