Simo - The Red Shoe Diaries (Part 2)

Looking Absolutely Bloody Yoked mate.

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You’ve caught the bug

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Always been a bodybuilder but as I got older I just liked food too much to worry about looking good. Damn that good life.

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When life gives you lemon cheesecake, switch from bodybuilding to powerlifting.

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Wednesday 10th April - week 2

Deadlift
Glutes a lot less sore than last week.
Bar x 10
60 x 5
100 x 3
140 x 2. Double overhand
Add belt and mixed grip
170 x 4 x 4 sets - (374 lbs ) RPE - 7, 7, 6, 7
Tough but legs and glutes held on. Speed was pretty good.

Hammer Inc press
62.5 x 10 x 3 sets
10, 10, 9
Chest still sore from dumbells on Monday. This was like a top up pump.

Hammer strength row
50 x 10 x 3 sets
10, 10,
Getting more swole.

Pull ups
3 sets - 8 8 8
Few partial reps at the end. These were a lot harder after deadlift.

Hammer curls
15 x 12 x 3 sets

Bloody good session. Deadlifts were heavy but not hard. The rest was pure bodybuilding.

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Why did you have to go and mention cheesecake. You are so mean :joy:

Deadlift moving nice

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You’re welcome :grin: - get back to bulking already!

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Friday 12th April - week 2

Squat
Bar x 10
60 x 5
80’x 3
100 x 8 x 3 sets (220 lbs) - RPE 1
Upper middle back was sore, most probably from deadlift. Felt it a bit when I braced my upper back. Squat reps were all smooth, no issues. Good cardio and pump effect.

Bench
Bar x 10
60 x 5
80 x 3
102.5 x 5 x 5 sets (226 lbs) - RPE - 7, 8, 8, 8,
These were pretty solid

Bent over row
80 x 10 x 3 sets
Smooth and easy. Nice

Lat pull downs
60 x 12 x 3 sets
Good lat stretch and burn

Rolling tricep ext
15 x 15 x 3 sets

Really really good week. Training is in a very good place right now. Happy

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You can’t please everyone but for dinner tonight I had plain roasted meat for @T3hPwnisher and broccoli for @QuadQueen - yummy

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Tonight’s bench

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More work with the log. Worked up to singles at 83kg (183 lbs) and then a back off set of 10 clean n press with the empty 63kg log.

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Took my son to a car show today. 2 hours of walking and fresh air look at custom and modified cars. Good way to get my steps up.

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Monday 15th April - week 3

Squat
Bar x 10
60 x 5
80 x 3
100 x 2
120 x 1
Belt back on for this block. Getting in some practice
140 x 5 x 5 sets - (308 lbs) - RPE 7, 7, 7, 7, 7
A little bit of pain in my upper middle back. Didn’t really slow me down but I was aware of it. They felt a little heavy but Still happy with these. Multiple sets of 5 at 3 plates is always a good place to be.

Bulgarian
35 x 6 x. 3 sets
These moved really well. Lungs were fked though. I really need to do more conditioning.

Dumbell bench
35 x 5 - warm up
45 x 8 x 4 sets - ( 99 lbs) -
Multiple sets of 8 with 100lbs (close enough) dumbells feels really good. The very last was a slow grind. Perfect

Dips
BW
3 sets - max
14, 13, 10
Short rests, big chest and tricep burn and pump.

Dumbell row
45 x 15 x 3 sets (99!lbs)
Arm, back, a!s - everything is bursting !!

What a Fkn brilliant session. Just so damn good. Not really any more I can say

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Solid squatting, mate!

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First set

Last set

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Feeling very solid too. Thanks

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Tuesday night east recovery conditioning.

30 mins of walking up and down the car park dragging a sled.

Then a few minutes on the roller working on my sore upper back.

Hot bath.

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Absolute beast squatting

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Killer squat session mate! That’s great. That’s on of your best performances…

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