I’m always happy be help 
We can be DOMS buddies. My legs are still as fucked as this time yesterday
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It’s a weird experience conversation to have in other settings. “Thanks for that advice, I followed it and now I hurt like a bastard”.
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Sure Mark is always saying to Greg “thanks to your guidance I have damaged my flesh extensively enough that I need to force-feed myself to repair it, otherwise I might not be able to keep damaging it.”
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Well, now you put it like that…
Excuse me while I eat my breakfast chicken and cheese muffins.
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Great stuff Simo I really dig your approach… this means I’m starting to have a really close look at your program.
I’m going to try to outline a couple of weeks, look at them for a couple of weeks, before deciding anything.
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@mortdk I’m not sure when I sent you the spreadsheet but if you want the latest version with the current training blocks in it then let me know and I’ll email them through.
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Will do I’ll have a look in the weekend and get back to you. Thanks Rob
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1 hour massage tonight. Oh boy was it painful. Quads, glutes, hammies and lower back all got a good going over. Felt good after but I know I will be sore tomorrow.
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Had a really bad night with little sleep last night. Woke in the middle of the night with bad heart burn causing chest pain. It was so sore it made my teeth throb !! Got up and took some meds and a glass of milk which helped but then couldn’t get back to sleep for a while and then when I did kept having weird dreams and waking up.
On a more positive note, my body doesn’t feel too beat up by the massage. Its heavy bench and light squat day today which I always look forward to. As long as I don’t fall asleep at work it should still be a good day.
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I would say a day where you get to fall asleep at work is a good day
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That sounds super scary man! What kind of meds did you take and do you intend to see a doctor about the incident? When I hear “heart burn causing chest pain” I’d get fucking alarmed!
Just some antacid and some pain killers (aspirin). This is the third time in three weeks and my wife did say this morning that I should see the Dr. I don’t think it is heart related just acid reflux or something similar. Probably time to get some bloods done anyway. I’ll book something soon.
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Good call. An ounce of prevention…
No need to do that, us blokes never goes to see a doc, for wimps that is.
Nah good call Simo, I would be a bit alerted by that sort of things.
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Thursday 9th Jan - week 1
Bench
Bar x 10
65 x 5
85 x 4
95 x 4 x 4 sets (209 lbs) RPE 8, 8, 7, 7
All reps paused. First a Little slow, second better, third was much better, last set was solid
Squat
Bar x 10
65 x 5
85 x 5
105 x 8 x 3 sets (231 lbs) RPE 6, 6, 5
Legs pretty sore from massage but weight moved fine. Lungs pumping hard. Nice quad pump.
Row
82.5 x 6 x 4 sets
Pull ups
8 x 3 sets
SS
Plank 1min, 45 sec, 30 sec.
Great session, bench moved fine after the first set and squats were easy and fast despite sore legs from yesterday’s massage.
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Wow what I thought felt like an easy-ish session tonight, now feels like I want went 3 rounds with Mike Tyson (or maybe 30 secs Lol!).
Legs are throbbing, traps are locking up and pecs are getting doms already !!
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Feels weird liking a post talking about someone elses pain, but i knownits a strangely satisfying feeling.
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Good call mate.
Might ask them if they can give you anything to help with the DOMs 
lol
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Gotta love sessions like that. My fav is when the pump is so intense that it almost feels like a cramped muscle. Get those especially in the shoulders. Good work Rob, and good call on going to see the doc. Three times in three weeks is quite often. Hope it gets sorted out. I’ve had heartburn like that only a few times in my life and man it’s terrible. No fun man
LOL this is something as I continue to get older that i think about a lot. Then I see that I’m still getting stronger and think maybe I dont need it.
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