thanks for the answer KD.
I’ll try to keep gaining some weight. Over the last year I’ve slowly build from 75 kg to 82 kg, and I think a lot is around the waistline which is bothering me a tiny bit.
I’ll keep working on it. I still think age and genetics is working against me. Well We’ll see.
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Na you are welcome mate
@mortdk what we should both do is throw a little more caution to the wind and hit the food HARD. See what sort of impact it has over the next 12-20 weeks. Then we will be in a great position for the 2019 transformation to do a cut and look Amazing !!! Or at least that’s how it works In my head.
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Jump on board mate, ‘it’s time to start eating’ (said like the introduction to The Running Man).
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Same here, but there’s a little devil on my shoulder saying… you’ll stay fat if you do. Trying to scare him away with a big meal.
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Tuesday 31st July
Micro 4 week 1
Squat and Bench
Squat
Bar x 10
65 x 5
95 x 5
110 x 4 RPE 9
110 x 4 RPE 9
110 x 4 RPE 9.5
110 x 4 RPE 10 (on last rep butt went up but bar stayed down had to use a lot of back to unfold myself),
110 x 4 RPE 10 (last rep a smidge high but I’ll take it)
Squats were ok tonight. Just at that weight where form starts to breakdown a little. Still more work to do.
Bench
Bar x 10
65 x 8
87.5 x 7 x 4 sets
RPE 8, 8, 9,
Row
75 x 12 x 4 sets (12, 12, 12, 12)
Superset with …
CGP
75 x 9 x 4 (9, 8, 8 thought last one was coming down on my face, 6)
Wow these were tough, puffing like a steam train between sets !!
Overall pretty happy, would have liked squat to move a little quicker and get a bit more drive in the bench. But I hit all the reps and so that is a win and now I move onto the next one. Happy.
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Second set of squats from tonight. Happy with these.
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Those are some crisp looking squats man! Form looks perfect.
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Thanks mate. The tempo paused squats have deff helped. All I need to do now is get stronger…a lot stronger 
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Those squats looked spot on Simo, well done Mate.
Thanks @mortdk
Insta squat success mate.
Forms looking good
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I’m jealous of those squats. Well done.
Is CGP close grip press or close grip bench press?
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@Frank_C yes sorry abbreviated on my phone. CGP is close grip benc press.
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Hungry so time for some extra calories.
Greek yogurt, scoop of chocolate protein powder, two heaped tea spoons of peanut butter and one heaped tea spoon of honey. Yum
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How many calories?
Mate I have no idea. Lmao it would be a few. 
In the region of 500-800 at a guess:
PB about 120
Honey about 50
Protein about 120
Yoghurt 200-400
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Cheers. Looks like my new go to snack
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Friday 3rd August - micro 4 week 1
Deadlift and OH press
Deadlift
Bar x 10
65 x 5
105 x 3
125 x 3
142.5 x 3 RPE 8 moved ok maybe a little slow
142.5 x 3 RPE 8
142.5 x 3 RPE 8
142.5 x 3 RPE 7 moved quicker
142.5 x 6 RPE 9, was supposed to be 3 reps but I felt fruity !!
Kept rest under 3 mins tonight. Made it a bit tougher but all good.
Tempo paused squat
Bar x 10
65 x 5
85 x 3 paused
92.5 x 3 x 4 sets
RPE 9, 9, 10 (knees caving in last rep and head felt like it was going to blow off), 10
These were ok tonight. I’m pretty sure the descent was more like 2 sec rather than 3 and the pause was a 2 count but not quite 2 secs. But they still went down and up ok.
Actually what am I saying, these are bloody horrible!! My hammies and glutes were still stiff and sore from Tuesday and they felt every rep. Lol
OH press
Bar x 10
45 x 5
55 x 5
65 x 5 x 4 sets
RPE 10, 10, 10, 10
A little leg drive on the last reps of most sets. Just tired.
Pull ups + 10kg
5 x 3 sets
Stick a fork in me… I’m done!!
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