dam mate. Press seems to be in a good spot right now.
2 Likes
It’s feeling Very Strong.
Today:
Press:
20x10
20x8
40x6
40x4
60x2
70x1
77.5x3
77.5x1
77.5x1
77.5x1
77.5x1
77.5x1
Deadlift:
70x5
120x2
160x1
200x5 - 440lbs. More importantly, no pain at all, except my girly little hand that were on fire after rep 4…they’ll re-callous.
Good little session.
Fin.
8 Likes
Bench:
20x10
20x8
60x7
60x5
80x4
100x2
117.5x6 - 259lbs
117.5x3
117.5x3
117.5x3
117.5x3
Extra set today, same three minute rest time.
SSB squat:
22.5x5
72.5x2
92.5x6 - 204lbs
92.5x6
92.5x6
92.5x6
Extra set, and also an extra rep on each set as per the progression. These felt easy today, I mean it is, but felt lighter and easier than the 3x5 a couple of days ago.
DB Chest supported row: each hand.
36x13 equal PR. - 79lbs
36x10
36x8
Two extra reps in total today on this heavier row day. Had been a minute since I used this weight, so didn’t increase it. Made progress anyway… So will up it a little next time.
Was a great session for what is the 58th day without a rest day. Now the second longest streak I’ve had, and I’m feeling quite good. Recovering rather quickly from everything most days now also. Love adaptation!
Fin.
8 Likes
Day 59
Press:
20x10
20x8
40x6
40x4
60x2
60x10
Ezy Curls:
27.5x16
27.5x13
27.5x10
Quick one today. New Year’s Eve festivities await.
See you all next year! (17:30 here currently).
6 Likes
Happy new year big fella.
1 Like
And also to you mate!
1 Like
A very Tidy new years eve party with most of our neighbors last night. We dragged a BBQ, Fire pit, some fold out tables and a tonne of camp chairs onto the largest of our driveways, and got stuck in. Haha.
Crashed out at 3am!! But had a great time.
Began the first day of the new year with a swim in the pool upon waking at 1030am. That got me feeling a bit more normal 
. Luckily I was only dusty…no headaches. Got stuck into some chores, then cracked on in the kitchen with a late brekky of many many many scrambled eggs and much bacon for myself and the Wife, who was probably feeling a little worse .
Tired. Hungover. But work to be done…
Bench:
20x10
20x8
60x6
60x4
80x4
80x2
100x2
115x1 - this set woke me up…
127.5x4 - 281lbs. Closer and closer to a PB.
127.5x2
127.5x2
127.5x2
127.5x2
DB chest supported row: per hand.
28x22 - 61.7lbs
28x14
28x11
Only 3 reps short of the 50 rep target…not bad for first go at this load. Might be able to push it out next time.
Barbell Curls:
20x8
30x5
35x5
40x5 - 90lbs
Just need stronger arms…the old school guys used heavy 5’s on the BB curls, so let’s get after it. Aiming to move them out to beyond 50kg x 5. Beat ever is 50x2 I believe. Could be wrong. I know I’ve done 40kg X 10 once before. Perhaps had 2-3 reps left on today’s heaviest attempt.
Part of the stronger arms journey for 2024 will be some grip/forearm training. Started that today also with standing wrist curls:
40kg x 20 reps. Very warm towards the end of that lol. Just repped out what was on the bar, figured that was as good as place as any to begin this exercise.
Then finished the session with some suit case holds with the same 40kg.
1 set each side of 20 second holds. Forearms on fire after all that. A quick and simple way to destroy them at the end of a session. Aiming to hit these movements 3x per week. Might play with varied loads for each session as that seems to work wonders with bench and press…so worth a look.
Great start to the year.
Fin.
8 Likes
Transformation photos in.
And here is last night’s benching.
It’s coming along quite strong… hopefully the reduced calorie intake doesn’t hinder me too much. It shouldn’t for the first month…by which time I hope to have hit some more PR’s.
I’ve gained size in my twig arms, and lame chest this time around. Both measuring the largest they ever have and by a good margin.
108kg / 238lbs this morning, last time I was this heavy I was a lot fatter…and with smaller arms and chest…and not as strong. I think I weighed 109.5kg last time I hit 150kg on bench. So 1.5kg lighter, and bigger. I guess the fat bulk has worked for the most part.
Will be nice to strip it all away and see what lies beneath. Pretty much the no.1 goal for 2024.
That, and to match or better some rep maxxes on the core 4 lifts at the lighter body weights as I go.
Here’s to 2024 people.
7 Likes
Morning weight: 107.7kg
Ssb Squats:
22.5x5
72.5x2
92.5x7 - 204lbs
92.5x7
92.5x7
92.5x7 - long pause on the final rep.
Press:
20x10
20x8
40x6
40x4
60x2
70x6 - 154lbs
70x3
70x3
70x3
70x3
70x3
70x3
Barbell Curl:
20x20 - 44lbs
20x10
20x10
20x10
20x10
Honestly, what a good workout this was today also. The squats felt great, and the press felt stronger than last week’s “medium” day. Hence the full extension of the volume, meaning I’m loading 72.5kg next time, which when I make 6 reps, will be an equal PR with that weight.
Fin.
6 Likes
I love it when I have a session like this.
1 Like
Those two had me a little more fatigued today than is usual haha. Lucky it was a light day.
Morning Weight: 107.3kg. expecting it to be a bit random this first week before we start seeing a consistent result.
Bench:
20x10
20x8
60x8
60x4
80x4
100x2
110x10 equalled last week no worries. Maybe felt a little harder.
Deadlift:
70x5
120x4
160x1
160x1
180x1
Just added these easy deadlifts on for some practice. Then took the kid to Timezone (Arcade for those stateside). Always a good time.
Fin.
3 Likes
Last two days Macros:
1 Like
Shooting for Full accountability through this log. Macros logged here daily, weight also.
I grab some tape measurements tomorrow morning also and start logging those semi regularly also. Weekly, maybe fortnightly.
Might grab photos also every two weeks.
If y’all think at any point that your boy is slipping, I’m big enough to handle the call out! So call me out. By the end of March I should look different, and dammit I want that to be the case.
4 Likes
Time to start thinking of some horrible conditioning sessions to slot into your day. ’
1 Like
No thanks.
2 Likes
Morning Weight: 107.1kg. that water bloat from the holidays pouring out…
Press:
20x10
20x8
40x6
40x4
60x2
70x1
77.5x3
77.5x2
77.5x2
77.5x2
77.5x1
Two more reps added this week. And the top set was definitely stronger.
SSB squat:
22.5x5
72.5x2
92.5x8
92.5x8
92.5x8
92.5x8
Wrist curl:
20x35
20x20
That concludes cycle 3 of the SSB squats. Smashed them today with a paused rep on that last rep of the final set to drive home that domination message. Up 10kg next session and back to 3x5 for the semi deload.
Press felt GREAT. Definitely had a fourth rep in me on that first set. Hence the doubles to follow up. Added two reps of work overall. One step closer to dominating that load.
Wrist curls for the girls.
Fin.
3 Likes
https://www.instagram.com/p/C1rRW6DSGPh/?igsh=NzBmMjdhZWRiYQ==
Sorry, no footage of the wrist curls.
1 Like
Saved a few calls to use tomorrow.
2 Likes
Really not a fan of early morning workouts at all currently.
Not a lot of time, so kept it short and sharp.and chased a pump.
Leg Extensions:
10x20
30x20
50x20
60x15
Leg Curl:
10x20
15x15
20x12
Ezy Curls:
17.5x20
27.5x15
37.5x9
Suitcase Holds: per side.
40x30 seconds
40x30 seconds
Fin.
4 Likes
Day out at the Cricket yesterday for day 3 of the SCG test against Pakistan.
Tracked everything I ate and drank all day. Didnt eat at the ground as the food was the typical absolute rubbish…many bourbons though throughout the day hahaha. Just over half of a litre of bourbon was consumed
. Great day out. But yes, tracked everything best I could!
108.0kg this morning hehe. But not bothered, a couple hundred less calories for a couple of days and it will be like it never happened. These types of days I think are where most people get caught up mentally, and put off their diets, rather than just picking things back up straight up with their very next meal/day. Helps that I’m big enough that 5000 calories is even close to double my maintenance calories. Ha.
Great day out. Great company. Not a bad way to begin the end of my holidays.
Medium bench today. No signs of any hangover…helps that I mixed all of my bourbons with Coke Zero Sugar.
Keen.
Fin.
8 Likes