Happy and/or Merry Christmas or other holiday thing and whatnot!
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Wed 27th December
Squat
Bar x 10
60 x 5
80 x 3
100 x 10 x 3 sets
Lungs pumping and sweating hard. 2 weeks with no training so legs were tingling. Really happy with how easy these felt, but feeling doms after set 2. The next few days will be interesting !!
Dumbell bench
30 x 5
35 x 5
40 x 5
45 x 5
35 x 10 - good pump
45 were a little wobbly. Need to practice to get the balance back.
Dips - BW - 3 sets
10, 10,
Pump city
Tricep push downs
1 giant drop set - lots of reps
Cable bicep curls
1 giant drop set - lots of reps
It always amazes me how quickly the body becomes de-trained. Legs were cramping up in the shower. Good session though.
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Todays squats
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You mightāve answered this already, but why squat on an upper day? I always squatted and deadlifted along with leg work on a day by itself
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Itās a full body program is all.
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I generally have three days, one for each of the big three.
A squat day, a deadlift day and a bench day. But I also do volume, supplementary or technique work on another day. So program mighty look like
Day 1
Squat heavy, squat accessory, light or volume bench, other accessory work
Day 2
Deadlift heavy - dead lift accessory, press (overhead or bench technique or variation), other accessory work
Day 3
Bench Heavy, bench accessory, squat light or volume or variation, other accessory
Or to put it more simply like @wiseman83 said. Because its full body.
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OK so the leg doms is extreme. Could hardly bend them enough to put socks on this morning. Pecs and triceps doms is also evident but I kinda like that.
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Haha canāt like this comment enough, leg DOMs can do one, but DOMs elsewhere is just a sign Iāve done the work, I like it.
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Friday 29th December
Hammer Inc press
20 x 10
40 x 10 (2 plates each side)
40 x 10
40 x 10
Pec and triceps doms made these interesting
Hammer shoulder press
40 x 8
40 x 8
40 x 8
Good shoulder pump but triceps were waving a white flag.
Hammer strength pull downs
35 per side
12 , 12, 10
This is the machine where your elbows are on the bars and you pull over to hit the lats. Good pump .
Hammer strength rows
40 x 8 x 3 sets
Lat pull downs close grip
3 sets
15, 15, 15
Lats abs tricrps screaming on these
Dumbell Curls -12.5KG
12, 12,
Pump city
Great upper body session. Big pump.
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Fatsique update - these will also be my transformation. 2024 starting point
Weighed 89.0kg (196 lbs)
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Beast. Leaning than me currently lol.
A portly 108.1kg this morning 
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Good starting point for another BIG bulk
Is this the leanest update photo weāve ever had from you? ā¦next step the bodybuilding stage! Looking good Simo!
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It could be. I didnāt really plan it that way but it seems doing super squats last year added more than just empty weight and making weight for the powerlifting comp took away some fluff. After a 6 week bulk in the new year maybe just maybe I might see how lean I can go.
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The doms continues, lats are sore, legs and chest still sore.
No training over the weekend just lots of yard work, mowing lawns and pruning trees with the pole saw. Mean shoulder pump holding my arms above my head with the saw.
Went shopping with the misses and kids this morning to pick up a few things for our vacation. Realised as I walked around the shops (I donāt do that often), how out of shape the majority of the population is. My misses and all my kids are skinny athletic types and compared to the lazy masses, I am proper jacked right now. Felt pretty good. 
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Crap I forgot about the T-ransformation! Perhaps I should have been gorging instead of eating responsibly.
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Dude. Absolutely. It is bizzarre.
My family walking to the park is more walking than most people doā¦ ever.
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I live in Northern California now, where most folks are relatively healthy and active. When I lived in rural Pennsylvania, though, it was shocking to see how overweight and unhealthy the masses were. The most walking they did was to revisit the buffet at an all-you-can-eat restaurant. I would get a lot of āYouāre so lucky you have a fast metabolism. Iām cursed with a slow metabolism, so Iām stuck with being overweightā. Ummm, yeah sure, thatās the reason. Itās got nothing to do the the 3 plates of french fries covered in ranch dressing and bacon bits you just ate as an āappetizerā.
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Well now Iām just hungry!
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