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Hi Josie,
Have a great Xmas.

Hi All, my broken foot episode was followed by a virus - and hence no training for about three weeks. I am back to training now, but just can't seem to get the motivation back to post my workouts and...

G'day Al. Yes shaping to be a good season.

Hi Joe, Ms. Perfect Lips was a big part of my misadventure.

Hi SV, besides the foot, life is good.

Hi Steve, my idiocy will remain a secret.
I'm...

Hi Josie

G'day Mate.

News
No training for about ten days - have broken a bone in my foot (doing something stupid which I will keep to myself).

Hi Josie,
I'm sure that little bit of wine each day was purely for medicinal purposes!
Jason.

Hi Joe, yes 285 x 6 was a typo - was supposed to be 185 x 6.

Home workout with the antique dumbells!

Dumbell alternating forward raises:
26 x 15
31 x 15
34 x 15
40 x 12

Standing alternating dumbell bicep curls
45 x 12, 10, 10

Decline Bench Press
135 x 10
285 x 6
205 x 6
225 x 6
245 x 4
(now doing these on a dedicated decline station rather than Smith machine, taken a bit of a hit on poundage)

Split Rope Pulldowns...

Congratulations Josie. Very happy for you.

Fair question. I call them rack squats because at one point there were quite a few here doing squats on the Smith machine. I use the word "deep" because I don't go ATG, but not a long way short of...

Deep Rack Squats
135 x 10
220 x 10

SLDL
225 x 6
315 x 6
335 x 6
355 x 6

Hi Josie,
Looking great!
Will be thinking of you on comp. day. Good luck. :)

G'day Steve, thanks mate.

Hi Josie, I'm working on it. I miss you guys too.

Hi JD. Long time no see.

Today will be my first workout at the gym I've joined in Ms. Perfect Lips home town -...

Weighted dips
bw x 10
bw+55 x 6
bw+88 x 6
bw+110 x 6
bw+121 x 5

Decline Bench Press (Smith Machine)
110 x 10
220 x 6

Thanks Ric.

Now that IS a very tempting offer!!

My training schedule should hopefully return to normal soon. Ms. Perfect Lips lives in a town about 80 minutes from here, and I spend about half...

Am doing quite a few happy dances myself. Hi Josie :)

Deep rack squats
154 x 10
220 x 10
231 x 10

SLDL
220 x 6
286 x 6

YES.
I'm emailing from her place now.

Bonjour Josie.
Comment ca va?
Back to 100% now thanks.

LOL. G'day Marcos

Weighted dips
bw x 10
bw+55 x 6
bw+88 x 6

Hi Joe, there's actually been a last minute change of plan - Ms. Tree-Hugger is out and Ms. Perfect Lips is back in the picture in a big way.

Hi Bob, I havent had a cold or flu for years, but...

Hi All, had a week off training, combo of a busy week and a horrible head-cold - will get back into it next week.