No suggestions here - but just to say great to see you back on the board, I read your journal when you posted before - great physique.
Unfortunately Jack hasn’t been posting since th covid thing, but by all accounts his Facebook says he’s doing well.
Thank for that - got a while to get back into shape after something of an enforced break.
Thanks for the heads up re Jack - hopefully someone will be able to offer some suggestions; quite keen now to get the difference sorted.
Just checked out your training log - keen to see how you get on.
I’m sure the break will only have served to reignite the desire! Plus I’m sure your wife appreciated the time away with you.
Good luck with the shoulder issue, looks complicated, hoping someone on here can chip in!
Wednesday 15 July
Squat 3x8 110kg
NG Pull Ups 3x8
DB Lunges 3x8 14kg
Incline Row DB 3x8 24kg
Hammer Curl DB 3x8 14kg
Close Grip Bench Press 3x8 70kg
Preacher EZ Bar Curl 3x8 plus 20kg
Triceps Single Arm Extension DB 3x8 14kg
Crunches 3x8
Lateral Raises DB 3x8 6kg
Thursday 16 July
10km run - 55mins
God that was hard and woefully slow - legs felt like lead. 27 degrees and 93% humidity - I was dripping by the time I finished.
Fingers crossed I acclimatise soon…
Friday 17 July
Deadlift 3x8 120kg
Incline Bench Press DB 3x8 32kg
Leg Curl 3x8 50kg
Decline Bench Press 3x8 85kg
Seated OHP DB 3x8 22kg
Hammer Curl DB 3x8 14kg
Triceps Extension DB Single Arm 3x8 14kg
Preacher EZ Bar Curl 3x8 plus 20kg
Crunches 3x8
Front Raises 3x8 8kg
Consider hitting up Zac Cupples online for a consult. He’s one of the smartest physios I know of and he’s helped and/or has the seal of approval of a lot of very very strong people
Thanks for the tip - I’ll follow it up.
18 July
20 Rounds of HIIT
19 July
20 Rounds of HIIT
20 July
Woke up feeling awful. A real struggle to get up (not common)
Managed to get to the gym and pushed through a workout, but not improvements on the last session.
Squat 3x8 110kg
NG Pull Ups 3x8
DB Lunges 3x8 14kg
Incline Row DB 3x8 24kg
Hammer Curl DB 3x8 14kg
Close Grip Bench Press 3x8 70kg
Preacher EZ Bar Curl 3x8 plus 20kg
Triceps Single Arm Extension DB 3x8 14kg
Crunches 3x8
Lateral Raises DB 3x8 6kg
Hello stranger !
Hello. Long time etc etc.
How are things with you? How’s the little one?
22 July
Deadlift 3x8 140kg
Incline DB Bench Press 3x8 34kg
Seated Leg Curl 3x8 50kg
Decline BB Bench Press 3x8 85kg
Seated DB OHP 3x8 22kg
Hammer Curl DB 14kg
Triceps Extension 3x8 14kg
Preacher Curl Ez Bar plus 3x8 20kg
Crunches 3x8
Front Raise DB 3x8 8kg
Woke up with 0 enthusiasm, but got it done. Humidity over here is killer - can’t seem to DL without straps - the gym doesn’t allow chalk and even with hook grip, my hands are so slick that after 3 reps they just can’t grip the bar.
I’m good man
Had a wee boy 6 weeks ago so the game just got a little harder
That’s fantastic news. Still finding time to train or is it all hands on deck?
24 July 2020
Squat 3x8 110kg
NG Pull Ups 3x8
DB Lunges 3x8 14kg
Incline Row DB 3x8 24kg
Hammer Curl DB 3x8 16kg
Close Grip Bench Press 3x8 70kg
Preacher EZ Bar Curl 3x8 plus 20kg
Triceps Single Arm Extension DB 3x8 14kg
Crunches 3x8
Lateral Raises DB 3x8 6kg
Mentally tough today; however, feel great that it is in the bag and all this weekend holds is some HIIT and a long walk.
Happy Friday!
25 July
20 Rounds HIIT Airdyne
26 July
20 Rounds HIIT Assault Mill
27 July
Deadlift 3x8 140kg
Incline DB Bench Press 3x8 34kg
Seated Leg Curl 3x8 50kg
Decline BB Bench Press 3x8 85kg
Seated DB OHP 3x8 22kg
Hammer Curl DB 14kg
Triceps Extension 3x8 14kg
Preacher Curl Ez Bar plus 3x8 20kg
Crunches 3x8
Front Raise DB 3x8 8kg
Today’s weigh in - 100.2kg
What’s your protocol on the Airdyne mate?
20s on / 10 s off for 20 rounds.
It sounds so simple, but it is a killer. I usually fall off at the end.
I’m exposing my ignorance, but the screen on the ones in the gym show various readings. I try to keep them consistent through the 20 rounds (and usually fail), but outside of the gym, I have no idea what I use as my basis.
Mate at 100+kg just sitting on that saddle for more than 5 mins would be a challenge !! 
Sounds brutal as fuck
Think I’ll need to get the aerobic base up to scratch before I attempt anything near that 