If it was anything like you…it wouldn’t fit in the frame.
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What he said. lol
Only if you eat the feathers. 
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Monday 14th August - week 5 (last session moved from Friday last week)
Front squat
Bar x 8
60 x 3
80 x 3 x 3 sets - ATG - pause 2 secs in the hole.
Upper back is so fatigued these felt crap. Good leg stretch. Glad this is the last session of the block.
Bench press
Bar x 10
60 x 5
80 x 3
100 x 2
110 x 4 x 5 sets (242 lbs) - RPE 9, 8, 9, 9, 10
Lots of reps at 110KG. Happy with that.
Pull ups - BW - different handles
8, 8, 8
Good lat stretch
Tricep push down
A bunch of reps.
Biceps were tight tonight after the log cleans yesterday. Big arm pump by the end. Good session overall.
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Deloading for the rest of this week. I decided not to train tonight and spent 1 hour washing the car instead. Always love being outside after a day in the office and I love a clean car too.
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this is the definition of CARDIO!
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LOL yes it was definitely a lung burner
The good the bad and the ugly tonight. This was my last workout as a 48 year old. The weights were good, it felt great to just do some light pump work. The echo bike was bad, those intervals really flog me. The ugly was me hobbling around after the intervals with a massive quad pump, snot running out of my nose, trying to gulp down breath.
Wednesday 16th August- deload
Lat pull downs
50 x 12 x 4 sets
Cable row
40 x 10 x 3 sets
Dumbell bench
20 x 12 x 4 sets
Slow down full stretch then fast up. Super easy, Good pump.
Echo bike
3 min warm up
Then 20/10 tabata intervals.
Lungs and legs screaming at the end. FK
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Yuck…
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Happy birthday.
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Ahh, the devils tricycle does it again.
Good work
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you are not wrong with that name, there is no way to use that thing and it be nice. If you go slow it feels stiff and awkward to pedal, if you get it to a comfortable pace you run out of oxygen.
I have this way of dealing with it, where I just don’t use them.
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Happy Birthday Simo!!!
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Happy birthday! :]
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Happy birthday again simo!
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Birthday conditioning
Farmers carry 20 meter drop and turn 20 meter
Frame x 2 - done
60 x 2 runs - done
70 x 4 runs - (70kg - 154lbs each hand) -
Stopped at 4 runs, it was cold and a raining and my calves were getting really tight. Last farmers before comp, pick ups felt a little slow (they always do) but the foot speed was really good.
Finished off with tabata on the Echo bike again. The quad pump is insane but the misery is worse.
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You wished more happiness than my family 
Happy birthday! Here’s to a fantastic final year of your 40s!
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Happy birthday, @simo74! That workout looks like a killer way to start another year of awesomeness.
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@TriednTrue thank you sir - let’s hope it’s full of gym and life PR’s
@SvenG - thanks mate, start how I mean to go on. Zero excuses.
@throwawayfitness cheers big fella, I have a feeling that this year is going to be a cracker
@tlgains cheers young man
@creative_name thanks
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