Live it up, my dude. Live it up!!!
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Thanks QQ. It was a great break. I did literally no training which may well be the longest break from training in over 11 years. Back to work now though.
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OK so the holiday is over. 2 weeks of just relaxing, playing with the kids and eating too much. This 2 weeks is the longest time I have had without training for over 11 years. I haven’t really missed it but the holiday is over and It is time to get back to work.
Going to go back into some basic strength blocks and rebuild some strength. Will be in the gym 3 days a week but will still add some conditioning on the other 4 days. No rest days.
Will bench and squat twice a week, and deadlift and overhead once a week.
Plan with look like
Day 1 - squat day
Squats
Bulgarian split squats (got to build that booty up again!!)
Dumbell bench
Chest supported rows
Day 2 - deadlift and overhead
Deadlift
Axle overhead press (first rep taken from the floor)
Pull downs.
Dips
Day 3 - bench
Tempo paused squat
Bench press
Pull ups
Arm curls
All days will have some sort of abs at the end.
Ok that’s it. Time to get busy.
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Monday 17th April - week 1
Squat
Bar x 10
60 x 5
80 x 3
100 x 3
120 x 3 x 3 sets (264 lbs)
- felt ok for a first session back
Bulgarians
30 x 8 x 3 sets (15kg Dumbell each hand)
Did this with my foot over a roller and holding Dumbells. This is a new variation and felt ok. Actually no it didn’t, legs were cramping badly from the start of the second set. Horrible.
Db bench
35 x 8 x 3 sets
Bench supported row
35 x 8 x 3 sets
Felt good for a first session back but I already know I am going to be sore AF tomorrow.
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Glad to have you back!
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Thanks mate, hope you have left some gainz for me.
Legs are in a lot of pain today. Going to need to walk tonight to try and get some blood moving. I can already tell that deadlift on Wednesday is going to be fun.
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The DOMS from these after a couple weeks off must be pretty awful lol. Good to see you back : )
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it literally feels like I broke my ar$e…LOL
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Went for a walk tonight with my misses and the kids. Making the most of warm autumn sunny evenings. Legs were very sore but it always feels better to move.
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Doms is really unpleasant today. Just sitting on the toilet is like torture. LOL I have no idea how I will be able to deadlift tonight but I will go to the gym and do what ever I can.
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Wednesday 19th April - week 1
Axle Deadlift
Bar x 10
70 x 5 (154 lbs)
70 x 5 glutes starting to cramp hard. Feels like they are tearing
70 x 5
70 x 5
70 x 5
Other than my glutes feeling like they were going to leave my body, these were easy.
Axle OH press (clean first rep)
50 x 5 x 3 sets
50 x 15 reps Pushed for a few more reps on the last set.
These felt really good.
Pull downs - narrow grip palms to face
55x 12 x 3 sets
Great lat stretch with these
Dips
10 x 3 sets
Easy slow deep reps. (Said the actress to the bishop)
Could have easily stayed at home and just had a hot bath tonight but made myself go and do something. Happy
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Nice easy 45 min walk with the misses tonight. Legs are still very very sore. Totally expected for the first week back.
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Sounds horrible.
Good.
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Friday 21 April - week 1
Pause tempo squat
60 x 3 x 3 sets
Legs were screaming just with the bar. Abductors were so painful. Every rep was horrible. It hurt to sit, stand walk pretty everything after.
Bench press -
Bar x 10
60 x 5
80 x 3
90 x 4 x 3 sets (198lbs ) RPE 6, 6, 6
Focused on technique and got nice long pauses. Haven’t benched in a while and this Felt very very good.
Pull ups - thick bar
3 sets
5 5 5
I superset these with the bench. Good reps.
Dumbell curls (alternating)
12.5 x 12 x 3 sets
Slow easy reps. Good pump just for @TrainForPain and @wiseman83
And that is the first week done. Legs are still crazy sore so I am a little worried about squats on Monday. 2 more days to recover as much as I can.
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You know they are sore…when you’re concerned about a workout that’s 72 hours away!
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Cooked a shoulder of lamb for dinner today. Put it in the Slow cooker rubbed with massaman curry past, stock and coconut milk and 1kg of potatoes. It came out really really good.
Before
After - yum yum
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There is only so long that Simo can eat salad and go without Chilli, so my Sunday morning was spend cooking a big batch of chilli to get me through the week. I am still trying to keep my red meat intake a little lower so decided to make the chilli with a mix of pork and beef. 1.6kg of pork and 0.5kg of beef, total 2.1kg (4lbs 9oz). This will make me 2 lunches a day for the next 5 days. Feeling stronger already and haven’t even starting eating it yet.
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- I know it doesn’t match taste perfectly, but with some good seasoning ground turkey really does make a decent substitute for ground beef if you are trying to limit the red meat.
- I do not know if white chili is a thing is Aussie-land, but if not, its totally worth checking out. Normally made with shredded chicken. Lighter flavoring, really good, tends to be more southwestern style. Maybe worth checking out!
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I’m with @atlas13, if you can sub even half of that meat with some extra lean ground poultry that would be great. If not, I’d maybe limit the chili/red meat meals to 2-3 per week. Freeze the leftovers for the next week. We gotta keep you healthy!!
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