Nice summary and well done on turning a shite year into some great progress. 2022 is going to be great and I will be here to watch it and take this piss out of you when ever I can. 
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I always wanted to have the conversation, so now we are doing it.
āTake the pissā
I need someone to describe to me exactly how one takes another personās piss.
You make fun of them such that they wet themselves laughing
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Mate, I understand the idiom, I just want the literal reason why piss is being removed and how that process is executed.
Squats. Good thing I skipped it yesterday, way better rested and fed today. Close readers will possibly recall I got flattened last time I tried 160 (post severe man-flu). The recent re-tooling obviously helped matters, because I smashed 165 today and it was a good rep. I still want my lower back to have some peace, so I did not do the really heavy backoffs today. Still not sure how I am going to approach squatting going forward, but I will cross that bridge when I get to it.
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Barbell Squat
- 60 kg x 5 reps
- 80 kg x 4 reps
- 100 kg x 3 reps
- 120 kg x 2 reps
- 130 kg x 1 reps
- 140 kg x 1 reps
- 150 kg x 1 reps
- 165 kg x 1 reps
- 110 kg x 10 reps
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Seated Leg Curl
- 30 kg x 10 reps
- 35 kg x 10 reps
- 40 kg x 10 reps
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Muscle-Up
- 3 reps
- 3 reps
- 3 reps
- 3 reps
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Ab Wheel (standing)
- 5 reps
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Machine Hack Squat
- 145 lb x 6 reps
- 235 lb x 6 reps
- 285 lb x 6 reps
- 335 lb x 6 reps (PR)
- 235 lb x 10 reps
- 145 lb x 15 reps
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I could tell you but Iām sure Iāll get banned.
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26 days since I looked at my numbers, letās see where we are now:
Deadlift: Nope, donāt care
Squat: Hit a solid 165 yesterday
Decline: Has been out of order, and havenāt had a spotter since I did the 145.
Incline: Hit 120
Press: Went from 87.5 to 95 in 4 weeks (actually 3 weeks)? Crazypants
My wakeup weight is actually now up to around 86 kilo the last few days, but more averaging around 85 in general.
Some of these are close to some nice milestonesā¦150 on the decline and 170 squat (double bw) feel like they are in reach. 100 on the press would be amazing, but that feels a mile away.
Whatever, I am just thinking out loud here as I still consider what comes next. My last several sessions have been without any specific rep schemes, just fooling around.
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Back around to shoulder day. Was able to prove to myself that 95 was not a complete fluke. I think I had a bit of a knee wiggle today, it is hard to avoid but will work on it. I would love to make this weight routine. 90 seems routine now, so I put that as my new TM.
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Standing Barbell Shoulder Press (OHP)
- 35 kg x 5 reps
- 45 kg x 5 reps
- 55 kg x 5 reps
- 62.5 kg x 3 reps
- 72.5 kg x 3 reps
- 80 kg x 1 reps
- 90 kg x 1 reps
- 95 kg x 1 reps
- 65 kg x 8 reps
- 65 kg x 8 reps
- 65 kg x 8 reps
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Seated Barbell Press Behind Neck
- 30 kg x 6 reps
- 35 kg x 6 reps
- 40 kg x 6 reps
- 45 kg x 6 reps
- 50 kg x 6 reps
- 55 kg x 6 reps
- 60 kg x 6 reps
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Isolateral Plate Loaded Shoulder Press
- 100 lb x 8 reps
- 150 lb x 8 reps
- 190 lb x 6 reps
- 240 lb x 3 reps
- 100 lb x 15 reps
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Waitā¦ donāt you weight around 80?
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Nah, I am a big ole fatty these days. Between 85 and 86 on average.
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Boobies Day. The decline has been fixed, so I did that for the first time in more than two weeks. It felt foreign and strange, but I managed okay. Happy with both my topsets today, and extra happy about the incline backoff sets. I think pushing these really pays off big. Good day.
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Decline Barbell Bench Press
- 60 kg x 5 reps
- 70 kg x 5 reps
- 80 kg x 5 reps
- 95 kg x 3 reps
- 110 kg x 3 reps
- 125 kg x 1 reps
- 135 kg x 1 reps
- 140 kg x 1 reps (joker)
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Barbell Incline Bench Press
- 45 kg x 5 reps
- 55 kg x 5 reps
- 65 kg x 5 reps
- 77.5 kg x 3 reps
- 90 kg x 3 reps
- 100 kg x 1 reps
- 110 kg x 1 reps
- 117.5 kg x 1 reps (joker)
- 92.5 kg x 8 reps
- 90 kg x 8 reps
- 87.5 kg x 8 reps
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Dips - Chest Version
- 10 reps
- 10 reps
- 10 reps
- 20 reps
- 20 reps
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Pull day. Really trying to ramp up those chest-supported rows on the Iso machine as much as possible, hence that really heavy topset. It was probably 3 or 4 decent reps, and then had to use a bit more body english to get the rest done. Still, can feel I am getting progressively better at these.
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Machine MTS High Row
- 25 kg x 10 reps
- 30 kg x 10 reps
- 35 kg x 10 reps
- 25 kg x 10 reps
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Pull-Up
- 5 reps
- 6 reps
- 7 reps
- 8 reps
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Isolateral Plate Loaded Row
- 102 lb x 8 reps
- 152 lb x 8 reps
- 192 lb x 8 reps
- 242 lb x 8 reps
- 282 lb x 8 reps
- 332 lb x 8 reps
- 372 lb x 8 reps (PR)
- 192 lb x 10 reps
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Preacher Curl
- 30 lb x 10 reps
- 50 lb x 10 reps
- 50 lb x 10 reps
- 50 lb x 10 reps
- 30 lb x 10 reps
- 30 lb x 10 reps
- 30 lb x 10 reps
- 30 lb x 10 reps
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Dumbbell Bicep Curl
- 9 kg x 10 reps
- 9 kg x 10 reps
- 9 kg x 10 reps
- 9 kg x 10 reps
Made more time for curls today, and some very easy interval running on the dreadmill.
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Howās Bob?
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I actually have not laid a hand on Bob in six months, but am considering dusting him off. And then dusting him up. Sumbitch staring at me from across the room right now.
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yeah, give him what he deserves
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Bob knows whoās boss.
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I didnāt realise we were including machine assisted bodybuilding PRs now.
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I just wish I had access to the same machine so I could spend every ounce of energy I had making sure he never beat me
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just pretend you do, he wonāt know or video his anyway. 
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A. I fully realize that everything done on a machine should be taken with a huge grain of salt, because the weight indicators are completely meaningless. That said, it helps to have the data point for THIS specific machine.
B. My app records the PRs automatically, I just copy/paste them. If I care about a PR, I will call attention to it.
C. I donāt often record myself because I am not an Instagram Underpants Model. I will never get used to the idea of taking videos of myself, I hate it. Plus, then I would have to pause the rage music, and that is a no no.
D. Bite me, assholes 
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