May 2025 be a successful year for you! Go forth and kick ass!
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Fixed it for ya. 
Happy New Year!!
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Happy new year Simo, time to kill it once again!
Where you at big guy?
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Travelling back to Oz from holidays I suspect, still in the future @Cyrrex
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@Cyrrex happy new year mate
Just got back yesterday from 12 days in Hoi An in Vietnam. Getting over my jet lag today, washing cars and tidying up the garden. Will be back into training next week with a slow and easy re-load and then it will be game on.
Managed to break a toe (same toe I have broken 2 times before) on holiday, three days before coming home. Itās still a bit sore but should be good enough to train on as long as I donāt do any of that crazy jumping stuff you do.
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Back at work today and will be back on the gym tonight. With the pec injury and and the blocks before that focusing on other movements it kind of feels like I have been spinning my wheels for a bit of last year. Its time to get back to basics and get back to getting stronger and fitter.
This week will be a gentle re-load week and then back to a tried and tested strength block.
I am going back to 3 days - (squat and bench twice a week and dead lift once)
Day 1 - Heavy Squat, accessories, and volume bench. I am going add Bulgarians back into squat day even though I hate them, I know the work.
Day 2 - Deadlift and accessories. Deadlift will be from a 2 mat deficit, working on strength off the floor.
Day 3 Heavy Bench, accessories and volume squat
Conditioning - 3 sessions
- 1 conditioning day at the gym which will most likely be carries or echo bike (depends on broken toe).
- 1 conditioning day at home, most likely tire drags or weighted walking
- Strongman Saturday - its time for me to pay my dues with the sandbags again
That leaves Sunday with nothing planned, but will hopefully still be able to get a walk or some low intensity yardio or car wash cardio.
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Monday 13 Jan 25 - Re-Load
Squat
Bar x 10
60 x 5
80 x 4 x 3 sets (176 lbs)
Smooth and easy reps, welcome back.
Bulgarians
15 x 8 x 3 sets (15lg in each hand)
These always get my lungs puff hard. Legs felt ok at this weight.
Dumbell bench
30 x 6 x 3 sets (66 lbs)
Nice and easy reps. Perfect. Pec felt fine.
Dips
3 sets
10, 10, 10
Dumbell row
30 x 12 x 3 sets
Rotator cuff work
Good first session back, nothing too hard but it did feel great to be training again.
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Welcome back to the grind!
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Beautiful
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thought that comment was for my squats, LOL. But yes Hoi An was really nice.
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Wednesday 15 Jan 25 - re-load
Deficit deadlift - 2 Mats around 4 inches
Bar x 10
60 x 5
100 x 5 x 3 sets. (220lbs)
The pain in my hammies and glutes was ridiculous. Not too bad on the pulls but lowering the weight was baaaad!!
Leg curls
22 x 10 x 3 sets
Really light just moving some blood.
Hammer strength row
40 x 10 x 3 sets (2 plates a side)
Solid work
Pull ups
3 sets - 4, 4, 4
Dumbell curls
10 x 12 x 3 sets
Nice pump
Rotator cuff work
Pretty good session. The doms in my legs and glutes is bad and meant I had to really take deadlifts easy this week. Hopefully it will be better next week.
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Friday 17 Jan 25 - reload
Squat
80 x 8 x 3 sets (176 lbs)
Down up down up - solid smooth reps. Quicker than Monday. Good to get some blood through the legs.
Bench press
Bar x 10 - band
60 x 5 - band
80 x 6 x 3 sets (176 lbs) - all reps slight pause
All moved ok, speed was good, but didnāt feel strong. Just got to be patient.
Bent over row
80 x 10 x 3 sets (176 lbs)
These felt like hard work.
Lat pull downs
60 x 12 x 3 sets
Good lat pump.
Rolling tricep extension
15 x 12 x 3 sets
Good pump
Rotator cuff work
Good little Friday session. Still a little doms in my legs but itās nearly gone now. On to proper weights next week.
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5 days in a row now.
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Consistency is king mate. Already feeling some good things happening for you this year.
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All I feel is the echoing message in the back of my skull:
āDonāt break, donāt break, donāt breakā.
If that doesnāt happen, only good things for me this year.
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Lots of jobs today, washed and detailed the Jag this morning. Then decided it was a good day to clean off the deck and re oil it. Took a bit of work but both the Jag and the deck looking great. It was 30c here and sunny today so worked up a good sweat.
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Was it all those ācabotās redo the deckā ads during the cricket this summer that pushed you over the edge? haha, very noice on the deck though mate. Now to scratch it up with some sandbags!
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Monday 20th Jan - week 1
Squat
Bar x 10
60 x 5
80 x 3
Sleeves
100 x 3 - moved ok - legs still a little sore
Belt
120 x 4 x 4 sets (264 lbs) - RPE 5, 5, 5, 5
This woke the lower body up for sure. First set was ok, I rushed the reps on set 2, set 3 was much much better, set 4 was best.
Like Lee Haney says, next set best set.
Bulgarians (weight is KG per hand)
30 x 8 x 3 sets - urghhhh !
Sweating hard on these. Quads were burning hard by set 2. Set 3 was all gainz!!
Dumbell bench
35 x 6 x 3 sets
Smooth reps, nice job: pec felt good, looking forward to getting back to my best with these. Hoping all the rotator cuff work will give me some more stability and more overall power.
Dips
3 sets
14, 12, 10
Really feeling these in the chest. These were hard.
Dumbell row
35 x 12 x 3 sets
Always a nice pump after these.
Rotator cuff work
Worked from home today as I had to drop my misses off at the hospital for her day surgery. Decided to go to the gym around 13:00, that way I would be home in the evening when I bring her home. There was 1 other guy in there when I arrived, then he left and I had the place to myself for a while and then 2 more came.
Really happy with this session, moved some heavier weights and felt good doing it. Quality.
Leaving this one for @ChickenLittle cause I know she loves them chunky thighs 
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