I keep telling myself I’m going to bulk, but I like (get anxious when I’m not) lean.
That’s just for all the honeys !!
4 December
Deadlift - 4 sets: (Warm up 60kg 8 100kg 6) 140kg 8 8 145kg 8 8
Flat DB Bench - 3 sets: 34kg 12 12 12
Seated Mag Grip Row - 3 sets: 64kg 12 12 12
Incline BB Bench - 3 sets: 60kg 12 12 12
Prime NG Lat Pull Down - 3 sets: 61kg 15 15 15
Tricep Cable Pull Downs - 3 sets: 15 15 15
3 Likes
6 December
Flat BB Bench - 4 sets: (Warm up 60kg 10 80kg 8) 90kg 8 8 8 7
65 degree DB Press - 3 sets: 24kg 10 26kg 10 10
Seated Low Row - 3 sets: 63kg 10 10 10
Decline Atlantis Press - 3 sets: 100kg 12 12 11
Prime Pull Down (focus on teres major) - 3 sets: 65kg 12 12 12
Seated Cable Fly - 3 sets: 55kg 15 15 12
EZ Bar Bicep Curls Seated Machine - 3 sets: 32kg 15 15 14
Crunches with a DB - 3 sets: 12kg DB 12 12 12
1 Like
Nice benching volume. Well done
1 Like
Cheers, buddy. Makes me feel better about missing the last rep on the last set!
Certain degree of apprehension that I have signed up to a half marathon tomorrow and am going in undercooked. What with holiday and cutting for the recent photo shoot, I just haven’t dedicated enough time to long runs. Massively relying on “base level fitness” and stubbornness to get me through in an acceptable time…bugger!
1 Like
My last half was a little over two years ago and I came in very undercooked. 16 weeks before I had a grade 2 tear of my calf which took 12 weeks to recover. Had 4 weeks prep which included two long run of 10k. I went in thinking I could run somewhere between 1:30 and 1:40, decided to follow the 1:40 pacer and see what happened: Got to 10km in 47 mins and felt ok. Got to 12km and fell in a heap, I just didn’t have the endurance. The last 9km were painful, ended up finishing in 1:52.
If I had any advise it would be to not overestimate your ability and don’t go out too hard. Good luck with it, I’m sure you’ll do fine.
1 Like
Steigs you’re such a studmuffin 
Looking good my man
1 Like
7 December
Incline BB Bench - 5 sets: (Warm up 60kg 10) 80kg 5 5 5 5 5
Seated Wide Grip Pull Down - 3 sets: 80kg 12 12 12
Seated Low Row - 3 sets: 55kg 12 12 12
Seated Shoulder Press - 3 sets: 80kg 8 8 8
4 Likes
11 December
Deadlift 4x6-8 60kg 8 100kg 6 140kg 5 145kg 8 8 8 8
Flat DB Press 3x10-12 35kg 12 12 12
Seated Cable Row 3x10-12 65kg 12 12 12
BB Press Incline 3x12-15 60kg 12 12 12
Prime Pull down 3x12-15 65kg 12 12 12
Decline Cable Fly 3x12-15 45kg 12 12 12
Cable Tricep Pull Down 3x12-15 18.75kg 12 12 12
1 Like
Nice, how was the back.
@simo74 cheers buddy. Back held up well. Had a session doing some physical therapy last night and that definitely helped. Pretty sure that a half marathon on Friday followed by a Tough Mudder 10km in the desert on Saturday was not the greatest of ideas. Woke up on Sunday as stiff as a board despite doing an hour of rehab on Saturday night.
Today’s session was either a great idea or a terrible idea - too early to tell. My wife has been sick since Thursday (think projectile vomiting all night) which has inconsiderately affected my sleep. Reasonably certain I now have a mild version of whatever she has. Had no enthusiasm for the session and it was all a bit of a spaced out grind. That said, lifting does seem to have helped loosen my back…so win!?!
Sometimes it’s not a good idea but it’s still fun and it’s always good to challenge ourselves. Hope the wife gets better and you miss out on the bug. Being sick sucks big time.
Completely agree - love being outside my comfort zone and seeing how I cope. And, I loved it, right up until I woke up to train yesterday and had 0 enthusiasm or energy.
Cheers - me too.
1 Like
12 December
Squat 4x6-8 60kg 8 100kg 8 120kg 8 8 8 8
Leg Press 3x10-12 130kg 12 12 12
Hip Thrust 3x10-12 80kg 12 12 12
Walking Lunge 3x12-15
Leg Extensions 3x12-15 55kg 15 15 15
Leg Curls 3x12-15 55kg 15 15 15
Ab Rollouts 3x12-15
3 Likes
13 December
Weight - 95.5kg
Flat BB Bench Press 4x6-8 60kg 10 80kg 8 90kg 8 8 7 8 80kg 8 8
Seated Cable Row 3x10-12 55kg 12 12 12
65 Degree DB Press 3x10-12 25kg 12 12 12
Straight Bar Pull Down 3x12-15 45kg 15 50kg 15 15
Cable Fly 3x12-15 45kg 15 15 15
Preacher Curl 3x12-15 EZ Bar plus 10kg 15 15 15kg 15
DB Lateral Raise 3x12-15 6kg db 15 15 15
2 Likes
24 December
First session back after the holiday…
Deadlift 4x6-8 60kg 8 100kg 8 145kg 8 8 8 8
Flat DB Press 3x10-12 35kg 12 12 12
Seated Cable Row 3x10-12 65kg 12 12 12
BB Press Incline 3x12-15 60kg 12 12 12
Prime Pull down 3x12-15 65kg 12 12 12
Decline Cable Fly 3x12-15 45kg 12 12 12
Cable Tricep Pull Down 3x12-15 18.75kg 12 12 12
Gawd…that was hard!
1 Like
Nice work and merry Christmas
1 Like
30 December
Post-two holidays and Christmas, my weight is certainly up - around 98/99kg.
Whilst I know, objectively, a lot of this will be water weight that will drop once I get back on to my structured eating plan and resume my regular routine, I have found the past few days incredibly challenging from a BDD perspective. I have certainly found myself spiralling more in the past few days than I have in the last month. My wife has been exceptionally supportive, but I know that she finds it stressful when I get like this.
Sooner I get back to it, the sooner I can get back to equilibrium.
This is not some sort of pity post, but I think it is important, if I post the times I feel I look “acceptable” that I also address the times when I don’t.
1 Like