You lucky lucky bstd!! Enjoy your day off mate.
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Squat day, bailed early due to hammy feeling off,grrr!
Squats
20kg x5
60kg x3
100kg x3
140kg x3
180kg x3 x3
160kg x3
140kg x3
Standing BB Calf Fluff
140kg x15 x15 x15 x15
Deads
70kg x2
110kg x2
150kg x2
190kg x1
Just not feeling it with deadās, might change them back to their own day
3 Likes
Either you jinxed me or I jinxed you. Grrrrr
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Haha, sheāll be right 
Iāll do more squats tomorrow just in case
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Been flat out today, walked this morning, busy with the house and garden.
Spare time this Arvo so threw in some squats,2 days in a row for the win!
Squats
20kg x5
60kg x3
100kg x3
140kg x3
180kg x3
140kg x3
100kg x3
60kg x3
Then some abs
5 Likes
Back to body part thrashing! Will still squat a couple of times a week, squat day, squats on deadās day, and probably some sort of squats on fluff Day so it doesnāt feel so gay!
Bench
20kg x5
40kg x5
60kg x5
80kg x5
100kg x5
80kg x5
60kg x5
all paused
Incline DB Press
40kg x5 x5 x5
Close Grip Bench Swiss Bar
60kg x8 x8 x8 x8
Floor Skullcrushers
30kg x8
35kg x8
40kg x8
45kg x8
Landmine Press
40kg +band x12 x12 x12
I forgot the feel of these, theyāre great!
Underbar Tri Extension X heaps
Flat DB Fly 10kg X shitloads
Then abs
4 Likes
Smashing it Luc well done
Happy cake day.
How long time to you spend on such a day?
And do you go in do some BPA and the warm up are the first 3 sets of bench.
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Hmm, cake day 
, not sure why?
Usually about an hour and 20 mins all up with fluffing about with abs and stuff. BPA I usually do around 40 or so, then slight stretching for about 30 seconds, then start light of main movements 
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Slice of Cake day is the day you joined TN and a full cake is your birthday if youāve put that in your profile.
Iāll try the really short warm up ā¦ someday
2 Likes
Have had some sort of gut but all bloody week, finally slept half properly last night, all week the old guts has felt like itās trying to escape , lots of farting and pain, grrr!
Block Deads
70kg x5
110kg x5
150kg x5
190kg x5 x5
SSB Squats
60kg x5
80kg x5
100kg x5
120kg x5
Behind Back Shrugs
110kg x8 x8 x8 x8
Landmine Row
80kg x8 x8 x8 x8
Lat Pulldown
40kg X10 X10 X10 X10
Seated Cable Row
40kg X10
50kg X10
60kg X10 X10
Bent DB Reverse Fly or whatever the fuck theyāre called - 10kg X shitloads
Then abs
4 Likes
Hope you got through those squats without a shart!!!
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Haha, I made it!
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Saturday Morning Squats
Squats
20kg x5
60kg x5
100kg x3
140kg x3
180kg x3
200kg x3
180kg x3
Standing BB Calf Fluff
180kg x20
160kg x20
140kg x20
Hip Belt Squats
100kg x12 x12 x12
SSB Good Mornings
60kg x8 x8 x8 x8
Lying leg curl 5kg DB X 100
Then abs
4 Likes
Sunday, ripper day here!
Bench
20kg x5
40kg x5
60kg x5
80kg x5
100kg x3
120kg x1
100kg x5
80kg x5
the 120 felt way harder than it should, fuck bench!
Incline DB Press
20kg X10
25kg X10 X10 slow
Close Grip Bench Swiss Bar
70kg x8 x8 x8 x8
Landmine Press
40kg +1 band X 12 x12 x12 x12
Lying Skullcrushers
30kg x8 x8 x8 x8
pause second to last rep on my forehead for 10 seconds, ouch
DB Fly
10kg x heaps
Underbar Tri Extension X shitloads
Then abs
5 Likes
Have had some fucked up lurgy, was alright on the weekend, squats went well, so did bench just a sore throat and fucked chest, then Monday I was full of shit and my asthma went to shit, boss said have 2 days off 
, haha. Lots of coughing and not being able to breathe, still blocked now and all shaky from the Ventolin and Prednisolone, grrrrr!
. A light one to get back into it, fluff Day!
OH Press, Swiss Bar
20kg x8
30kg x8
40kg x8 X 8 x8 x8
Arnold Press
10kg X10 X10 X10 X10
Lateral Raise
10kg X10 X10 X10 X10
Cable rear Delt Row
20kg x15 x15 x15
Swiss Bar Curls
20kg x8
25kg x8
30kg x8
35kg x8
Seated DB Curls
10kg X10 X10 X10
Cable Curls
20kg X heaps
Squats
20kg x3
60kg x3
100kg x2
140kg x2
100kg x2
60kg x3
3 Likes
Missed squats yesterday, my breathing has been horrendous! Doc has me on prednisolone which makes me shaky and achy, horrible shit, but at least i can breathe a bit better, still all blocked up to shit too!
Time to blow out the cobwebs a bit, light one to make me feel human.
Bench
20kg x5
40kg x5
60kg x5
80kg x5
100kg x5 x5 x5
Incline DB Press
20kg X10 X10 X10 X10
Close Grip Bench Swiss Bar
60kg x8 x8 x8 x8
Skullcrushers
30kg x8 x8 x8 x8
Landmine Press with band
40kg x12
45kg x12
50kg x12
DB Fly
10kg X heaps
DB Tri Extension
10kg X heaps.
2 Likes
I usually get that stuff when Iām super chesty too. Itās does the job.
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I hope youāll get over it soon Luc.
Miss to read some fluff workouts
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Thanks @simo74 and @mortdk
Its just the bloody cough thatās lingering, keep waking up all night to cough it all up, which in turn flares up the asthma. Shakes are on their way out as Prednisolone finished Saturday, bloody horrible shit! I felt good lifting yesterday, it def cleared everything out.
2 Likes
Alrighty, still coughing like a pack a day smoker.
Fluff Day!
OH Press Swiss Bar
20kg x5
30kg x5
40kg x5
50kg x5 x5 x5
Arnold Press
10kg X10
15kg X10
20kg X10
15kg X10
10kg X10
Lateral Raise
10kg X10
15kg X10 X10
10kg X10
Cable Rear Delt Row
20kg x12 x12 x12
Swiss Bar Curls
20kg x8
25kg x8
30kg x8
35kg x8
Seated DB Curls
10kg x8
15kg x8 x8
10kg x8
Paused Squats
20kg x3
60kg x2
100kg x2
140kg x2
180kg x2
Then abs
4 Likes