That’s totally understandable but now there are no excuses and it’s time to get busy
3 Likes
It sure is! Going to try more of a hypertrophy approach for a bit, using higher rep ranges, focusing on working muscles not movements. (at least for upper body cause high rep squats suck.)
2 Likes
Good to see you back in the swing of things.
The Missus would be pretty upset if I took over half our dining room with gym equipment and didn’t use it! #motivation.
1 Like
5 mins bike, stretching
Deadlift
60kg x 10
100kg x 10
120kg x 5
140kg x 5
160kg x 4
180kg x 3
200kg x 1
Pull ups
5
5
4
3
Landmine (Meadows) row
10kg x 10
15kg x 10
20kg x 10
Bb curl fat grips
20kg x 20
25kg x 10
30kg x 10
20kg Db Preacher curl
3 x v slow negatives
Video of grindy 200kg dl
https://www.instagram.com/tv/CAUjW0UJ2Ab/?igshid=ppaqmlffjw82
Was planning to double 200kg and go single at 220kg, but as you can see from video, it was not going to happen.
It went up, dude. Pretty good for a guy who took 7 weeks off and ate pie the whole time.
1 Like
Far far more beer drinking than pie eating.
Does not much for weeks and still out pulls me. 
good work mate
2 Likes
I’ve got to play catch up to your bench and squat now😉
2 Likes
25 mins on spin bike avg heart rate 131 bmp.
First 10 mins were horrible then zoned out and the last 15 flew by.
I’m very unfit, need to up the time on bike each session.
1 Like
Chest
Incline bench
20kg x 10
30kg x 10
40kg x 10
45kg x 10
50kg x 10
52.5kg x 10
55kg x 8
57.5kg x 7
60kg x 6
62.5kg x 5
62.5kg x 4
62.5kg x 4
62.5kg x 7
62.5kg x 5
62.5kg x 4
Band chest fly
10
10
10
Oh double Banded Tri extension
5kg x 10
10kg x 10
10kg x 10
Standing Landmine chest press
20kg x 15
25kg x 15
30kg x 10
Realised I can anchor my red bands round the 30kg db’s, means I can change their position for flys and stuff, this is a real game changer compared to just standing on them.
Really like standing landmine chest press, with the close grip and upwards path I can really feel the contraction in my chest.
Starting to really like training at home, there’s no rush for gyms to reopen as far as I’m concerned as I’ll have to give most of the equipment back!
I dunno man, really starting to miss peeling the lycra on to go plod away on those ellipticals
I kinda like working out at home, even with my shit equipment. But I do miss the eye candy at the gym, Danish girls are something else. And yes, I am old and creepy, thanks for asking.
5 mins bike, foam rolling stretching
Squat (3 mins rest between sets)
60kg x 10
80kg x 10
100kg x 5
110kg x 4
120kg x 3
130kg x 2
120kg x 4
110kg x 5
100kg x 8
Rdl
60kg x 20
100kg x 10
110kg x 8
120kg x 6
100kg x 8
Landmine squat
Bar x 20
20kg x 20
30kg x 20
40kg x 10
Drag curls
20kg x 20
25kg x 15
30kg x 10
Bb curls
30kg x 10
30kg x 10, 5
Situps 5kg plate behind head
20
15
Squat it starting to feel much better.
Focused on stretch with Rdl 's rather than loading up and doing pretty much a floating dl like I’ve been doing. Could feel much more hamstring involvement and less lower back.
Saw drag curls in @DaCharmingAlbino’ s log and Googled them and tried them out. Really like them, seem to take front delt out of the movement.
Yeah, I have started doing drag curls lately as well. Nice way to mix it up.
Nice squats up there, once again.
Nice squat volume there. Quality
Got to put some work in to get it to 170!
1 Like