Thanks Pigman, hope you have a good one too. It’s been pretty chilled here anyway, haha, all fairly normal apart from travel.
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Back to it I guess, for the last week each day I’ve been doing some shoulder mobility stuff and various rows (lots of them), it feels a ton better, however it still feels like it’s gonna snap if I even attempt to bench the bar, which I’m not too fussed about anyway as I have always hated bench. So back to my normal program, without bench and maybe without OH Press, gotta work that out yet, maybe I’ll do extra squats or something.
Shoulder stuff with bands, heaps of them.
For chest I did band fly’s, they don’t seem to bother me 1 bit.
Skipped OH Press
Tri Pushown - rope
5kg x10
10kg x10
15kg x10
20kg x10
25kg x 8 - 6 - 4 RP
Lat Pulldowns
25kg x10
35kg x10
45kg x10
55kg x 8 - 6 - 4 RP
Deadlifts
20kg x5
70kg x3
110kg x3
150kg x8 not heavy but puffing like a bitch after them - heart rate @130bpm
Walked 3km this morning, I do pretty much every morning and some nights too.
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Good to hear. Been wild at my school but that’s Victoria I guess
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Yeah we heard it was crazy over there, we had maybe 2 weeks at the end of term 1 at the start of the mess when numbers dropped, but then we had pretty much 100% attendance from then on.
We have been lucky though, no cases since the start and a little freak out a few weeks back.
New Year’s Day session.
Went to the cricket again last night at Adelaide Oval last night, Strikers lost which sucks, but ah well, good to be out, was freaking warm in the sun until it went down after 8pm
Tons of shoulder stuff to start, internal and external rotations, single straight arm pulldowns, light laterals and front raises, dislocates - it’s about 80% now I reckon.
Everything else I’m slowing right down, focus on the shit, not rush it!
EZ Bar Curls
10kg x8
20kg x8
25kg x8
30kg x 12 -8 -6 RP
Rope Hammer Curls - emphasis on forearms
5kg x10
10kg x10
15kg x 10 -7 -5 RP
Stiff Leg Deads
20kg x5
40kg x5
60kg x5
80kg x5
100kg x5
Safety Squat Bar Calf Raises
20kg x15
60kg x15
100kg x15
Safety Squat Bar Squats
20kg x5
60kg x5
100kg x5
140kg x5
70kg x20 felt it today, heart rate @150bpm when I finished these
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Shoulder is getting there, probably 85%, still a little pain if I try and press, therefore I decided to give Dips, Close Grip and OH a miss still, I think I will still dodge pressing for at least 3 or 4 more weeks just to be sure.
Felt a little flat today, had just finished some shit out in the yard, trimming and disposing of a heap of hedge and other overgrown crap.
Kicked it off with a heap of shoulder stuff again.
Missed Dips - did band flyes instead
Missed DB OH, did very light (5kg) lateral raises
Missed Close Grip Bench - did
Tri Pushdown with rope
5kg x10
10kg x10
15kg x18 - 9 - 7 RP
Seated Row
15kg x8
25kg x8
35kg x8
45kg x 11 - 7 - 6 RP
T-Bar Row
20kg x8
30kg x8
40kg x8
50kg x8
60kg x8
70kg x 8 - 6 - 4 RP
and that’s it.
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Pretty darn warm here today.
Started again with a heap of shoulder stuff, it’s feeling good now, I can press a light (10kg) DB with very minimal pain, phew, it’s on the mend.
DB Curls
5kg x8
10kg x8
15kg x 9 - 6 - 4 RP
Cable Hammer Curls - rope
5kg x8
10kg x8 x8 x8 wrists up, emphasis on forearms
Safety Bar Calf Raise
20kg x15
60kg x15
100kg x15 all very slow
Lying DB Leg Curls
5kg x8
10kg x8
15kg x 10 - 7 - 3 RP
Safety Bar Squat
20kg x5
60kg x4
100kg x4
140kg x4 slow
60kg x30
finished with weighted crunches x50 all up
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nice, tell me about the doms
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Haha, that’s what they’re for 
So light though, I reckon I could smash 40 if I wasn’t so puffed
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Seriously hot here today, nudging 40 near here! All good. 3km walk this morning around 5:45 am, was high 20’s then.
Not much today, had a shit ass sleep and feeling rough with bad asthma and coughing up chunks of shit the last few days after gardening the other day - I will never learn!
Sleep has been pretty good the last few months, I mentioned my shitty sleep habits to the doc back around August and he gave me some Melatonin, it worked a treat, so I bought some more online as it’s expensive here and script only 
I haven’t had any for about 6 weeks and still been sleeping well, apart from last night.
Kicked off with heaps of shoulder stuff again with bands and light DB laterals
First time pressing anything for a while, felt alright, not risking heavy weight yet though.
Floor DB Press
5kg x15 x15
Swiss Bar OH Press
10kg x10
20kg x10 x10
Skullcrushers - on floor
10kg x12
15kg x12
20kg x12 - 7 - 4 RP
T-Bar Rows
20kg x8
40kg x8
60kg x13 - 8 - 5 RP
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Shoulder was feeling a little iffy this morning, I painted the bathroom yesterday, lots of reaching and sanding after having to fix the 4 holes in the gyprock after my daughter ripped the towel hangers out the wall, I got told I don’t know what I’m talking about and apparently you are meant to be able to lean on them, hmm, idiot!
Have still been walking at least 3km with the dog each day, some days twice.
Kicked it off with heaps of shoulder stuff and laterals, shoulder now feels good
DB Curl, lying flat on floor
5kg x10
10kg x10
15kg x 8 - 6 - 4 RP
Did some forearm stuff - nothing interesting
Donkey Calf Raise
BW x 15
20kg x15
40kg x15
Lying Leg Curl - DB
20 sec rest between sets
5kg x10
10kg x10
15kg x10
20kg x10
Bulgarian Split Squat
60kg x8
40kg x8
20kg x8
these are just fucked! huffing and puffing like a bitch, heart rate was around 155 after the 60kg set, but hey I do feel these like crazy afterwards.
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Surprised you didn’t know that mate lol
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Haha, adult kids are great hey?
I can’t wait until she has kids of her own and hope that they do as much retarded stuff as she does.
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Tell her ye they are meant to be leaned on but there’s a weight limit
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imminent death…
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I like this one much better 
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Now to get the 1300w heater in the bathroom be turned off, even when it’s not cold, it’s like because it’s there, it’s gotta be on, farkin thing! I’ve added a heap of those smart lights and plugs to the rest of the house, might have to get the sparky to out a smart switch onnthe sucker so I can turn it off from anywhere or create a ‘routine’ where it only stays on for 2 mins at a time 
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Checking in as a fellow over 40 Aussie (Adelaide Hills here). Cheers!
Looking for signs of life mate. You all good ?
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