This week I shall be mostly eating chicken
How it went in
How it came out
13 Likes
It looks great!! Now, just add some veggies and call it lunch!
3 Likes
Yep frozen green veggies already purchased and ready to go.
4 Likes
Monday 25 Nov - week 3
Deadlift
Bar x 10.
60 x 3 fast
100 x 3 still fast
140 x 2 - double overhand
Add belt, no straps, mixed grip
160 x 2
180 x 3 396 lbs) - RPE 9
180 x 2 - slow as fk. Tired
180 x 1
180 x 1
180 x 1
Dropped down to singles. Just felt tired.
Db supported row
32.5 x 3 sets - 8, 8, 8
SS
Tricep overhead cable ext 2 hands
14 (plates) x 3 sets - 12, 12, 12
Dumbell bench press
3 sets
20kg - 30Kg
20 x 8 very easy - no pain
25 x 8 still easy - feeling a pump now
30 x 8 could feel the weight here but wasnāt hard. I
Happy with these. All smooth controlled reps. No pain but nice pump.
Flys
12.5 x 10 x 3 sets
Hanging knee raise
3 sets -
Shoulder / chest rehab
3 mins both sides
Good session
16 Likes
Monday 2 December - deload
Deadlift
Bar x 10.
60 x 3 fast
100 x 3 still fast
140 x 2 - double overhand
Add belt, no straps, mixed grip
160 x 2 x 5 sets - Every 2nd minute
Fast and furious, good reps.
Db supported row
25 x 3 sets - 10, 10, 10
SS
Tricep overhead cable ext 2 hands
11 plates) x 3 sets - 15, 15, 15
Nice pump work
Dumbell bench press
3 sets
25kg x 8
30kg x 8
32.5kg x 8 very happy with that progress.
Solid sets, controlling the weight. No pain.
Flys
12.5 x 10 x 3 sets
Shoulder / chest rehab
3 mins both sides
Good little deload
13 Likes
Doubles moved ok
12 Likes
Wednesday 4th December - deload
Squat
Bar x 10
60 x 5
80 x 3
Add knee sleeves
100 x 3
Add belt
120 x 3 x 4 sets (264 lbs)
Smooth controlled reps. Felt ok
Leg curls
32 x 10 x 4 sets
Shoulder / chest rehab
3 mins
Both sides
Nice deload.
14 Likes
How is that coming along
1 Like
Pretty good, pressing again now. Worked up to a set of 8 with 32.5kg dumbells on Monday with no issues. Got the Physio again tomorrow but pretty much good to rebuild now.
10 Likes
Saw this photo come up on a face book memory from 9 years ago and thought a few of you would like a laugh.
This was 6 months before I tore my calf and started back in the gym as part of the rehab. 9 months after this I gave up running and just kept on squatting.
This is proof that squats do indeed make your legs grow 
17 Likes
You might have gained a few kg in the last 9 years. Moving the weight well, it looks like! Not bad for a deloadā¦
2 Likes
More than 20kg at me heaviest. LOL
1 Like
Friday 6 December - deload
bench press
Bar x 10
60 x 5
80 x 5 x 3 sets
First bench since my injury and it went very nicely. All slow with a pause. Focusing on control.
Dumbell flys
3 sets of 10 - 15kg
Big chest pump.
RDL
Bar x 10
60 x 5
100 x 3
120 x 6 x 3 sets
Lat pull downs (palms towards me, like a chin up)
72 x 8 x 3 sets
Lying tricep ext
40 x 10 x 3 sets
SS
Dumbell curls
12.5kg
Very solid arm pump
Shoulder / chest rehab
3 mins both sides
Up to 3kg
Good little Friday night session.
16 Likes
Monday 9 December - week 1
Deadlift
Bar x 10.
60 x 3
100 x 3
140 x 2
Add belt, no straps, mixed grip
160 x 2
170 x 2 x 5 sets
E2MOM (every second minute on minute)
Felt ok, short rest are challenging but also fun.
Db supported row
3
30 x 3 sets -
SS
Tricep overhead cable ext 2 hands
14 plates x 3 sets -
Major pump all round.
Dumbell bench press
3 sets
30kg x 8 x 3 sets
Great pec pump, Doing these with tired triceps is interesting.
Flys
15 x 10 x 3 sets
Shoulder / chest rehab
3 mins both sides - 4kg
Good session
19 Likes
Wednesday 11th December - week 1
Squat
Bar x 10
60 x 5
80 x 3
Add knee sleeves
100 x 3
Add belt
120 x 3
140 x 3 x 5 sets (264 lbs)
Going Every 3d minute - E3MOM
Last 2 sets were proper hard work. Doing them with much less rest really shows the fatigue. Legs were close to cramps after the last set.
45 degree Leg press (weight Is plates added does not include the machine)
120 x 5
160 x 5
200 x 7
200 x 7
200 x 8
Drop
120 x 10 arghhhhhhh
Heavy hard and horrible. Loved it.
Leg curls
36 x 10 x 4 sets
Cable row
160 x 10 x 3 sets
Good Stretch and pump
Shoulder / chest rehab
3 mins
Both sides - 4kg
Really good session. Feeling like a big boy today.
19 Likes
Squats
13 Likes
Tuesday 17 December
Deadlift
Bar x 10
60 x 5
100 x 3
140 x 2 double overhead
Add belt change to mix grip
160 x 1
180 x 2
180 x 1
180 x 1
No energy or strength tonight.
Bench press
Bar x 10
60 x 5
80 x 3
90 x 6 x 3 sets (198 lbs) - all controlled paused reps
Felt good to be benching some weight again.
Dumbell Flys
17.5 x 10 x 3 sets
Big boy pump.
Bench supported row
30 x 10 x 3 sets
SS
Overhead tricep cable extension
14 x 12 x 3 sets
Shoulder rehab - 4kg
Good session overall just not feeling great.
Bench looking easy
@TrainForPain @wiseman83 @Andrewgen_Receptors @davemccright @throwawayfitness
Can someone post and clear my stupid 6 post rule 
21 Likes
Looks like a monster session brother! Awesome work as always!
1 Like
Thanks @davemccright
Wednesday 18th December - week 2
Squat
Bar x 10
60 x 5
80 x 3
Add knee sleeves
100 x 2
Add belt
120 x 2
140 x 3 x 4 sets (298 lbs)
Felt hard today. Deff need a rest and way more food.
45 degree Leg press (weight Is plates added does not include the machine)
120 x 5
160 x 5
200 x 7
200 x 8
200 x 9
Drop
120 x 12 oooooouch !!
Few extra reps on these tonight. Good stuff.
Leg curls
41 x 10 x 4 sets
Tight hammies after this.
Cable row
160 x 10 x 3 sets
Good Stretch and pump
Shoulder / chest rehab
3 mins
Both sides - 4kg
Feeling tired but this was a good session.
19 Likes
This is for tendinitis, right?
Are you going high reps here? Like ~50 reps?
1 Like