Wavelength 2016

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Shoulders/Legs:

- Shoulder Machine with plates: 11 x 70kg
- Side Lateral Machine
- Lying Squats (one-legged): 7 x 85kg
- Leg Extensions (one-legged)
- Situp Superset

Strength was high again, legs are getting stronger.

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Wild garlic gnocchi sautéed in butter with grana padano.

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Salmon trout, zander, and wild garlic gnocchi again, this time in cheese garlic bechamel sauce.

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Chest/Triceps:

- Seated Bench Press, max 10 x 90kg
- Vertical Butterflies
- Incline Bench Press Machine
- Situps
- Cable One Arm Triceps Extensions
- Biceps/Chest Pump Sets

Little low on energy but good workout. Getting up again strength wise. Should go to 100kg on first exercise soon.

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Back/Biceps:

- Machine Pull Downs: 13 x 100kg
- Reverse Butterflies: 10 x 55kg
- Situp Superset
- Cable Curls: 11 x 60kg
- Close Grip Pull Ups: 13 x BW

Again stronger than last time. Pull-ups were pretty easy despite them being done at the end.

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Shoulders/Legs:

- Shoulder Machine with plates: 15 x 70kg
- Side Lateral Machine
- Lying Squats (one-legged): 9 x 85kg
- Leg Extensions (one-legged)

Strength up again, especially on shoulders (went from 11 to 15 reps).

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After finally watching the latest Star Wars movie with the wife at home, I decided to visit the "Star Wars Identities" exhibition that's currently in Vienna.

[timhet]

Back on board...How is it going Wavelength? I've been away from the site for the past 4 years or so and I just thought I'd see what you're up to. How is life in general? I see you have a couple of little ones running around. I've got one myself, which is a big part of why I haven't been focussed on lifting over the past few years....back I'm back on board.

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Back on board...How is it going Wavelength? I've been away from the site for the past 4 years or so and I just thought I'd see what you're up to. How is life in general? I see you have a couple of little ones running around. I've got one myself, which is a big part of why I haven't been focussed on lifting over the past few years....back I'm back on board.

Hey man, good to see you around. I've been away for a few years too. Concrats on your little critter! Mine are really the joy of my life now, wouldn't know what to do without them.

Life got very stressful the last years for me mainly becuase of work. But now I'm retired and can focus on the things I love again.
What are you up to apart from the little one?

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Chest/Triceps:

- Seated Bench Press: 12 x 90kg
- Vertical Butterflies
- Incline Bench Press Machine (one-arm)
- Situps
- Cable One Arm Triceps Extensions: 11 x 30kg
- Biceps Pump Sets

Great workout, stronger again.

[timhet]

Hey man, good to see you around. I've been away for a few years too. Concrats on your little critter! Mine are really the joy of my life now, wouldn't know what to do without them.

Life got very stressful the last years for me mainly becuase of work. But now I'm retired and can focus on the things I love again.
What are you up to apart from the little one?

Thanks regarding the little critter...hehe...I'm so grateful for her!

Apart from being a dad, I haven't changed too much. I've still been going to the gym non stop, but whereas I used to work out for 1.5 hours at a time, these days I'm in and out in 20 mins. Its heading towards winter here in Aus, so its not the best time to start cutting...I plan to try and re-build a bit of strength. I tweaked my right pec late last year and its still not 100%, but I can feel it getting stronger each week. Must be old age! haha

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Thanks regarding the little critter...hehe...I'm so grateful for her!

Apart from being a dad, I haven't changed too much. I've still been going to the gym non stop, but whereas I used to work out for 1.5 hours at a time, these days I'm in and out in 20 mins. Its heading towards winter here in Aus, so its not the best time to start cutting...I plan to try and re-build a bit of strength. I tweaked my right pec late last year and its still not 100%, but I can feel it getting stronger each week. Must be old age! haha

Says the spring chicken!
Sometimes I wish I had started a little earlier with the little rascals, recently got a hernia from carrying around the second one all day.

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Back/Biceps:

- Machine Pull Downs: 14 x 100kg
- Reverse Butterflies: 11 x 55kg
- Situp Superset
- Cable Curls: 11 x 60kg
- Close Grip Pull Ups: 15 x BW

Kind of tough workout today. Will need some extra weight for pull ups next time. Don't know yet how because they don't have a belt with chain in my gym. Energy was good but strength not quite where I wished it to be. Oh well, weekend on its way.

[baker]

Wow that's an awesome exhibit for Star Wars, my boys would love to go to that!

Mirin food pronz as well.

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Wow that's an awesome exhibit for Star Wars, my boys would love to go to that!

It was in the US a few years back, I think. My kids are a little too young for it so I went alone.

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Chest/Triceps:

- Seated Bench Press: 13 x 90kg
- Vertical Butterflies: 10 x 60kg
- Incline Bench Press Machine (one-arm)
- Situps
- Cable One Arm Triceps Extensions: 12 x 30kg
- Biceps Pump Sets

Caught a cold from my son but not too bad. Stronger than last time so everything's fine.

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Back/Biceps:

- Machine Pull Downs: 15 x 100kg
- Reverse Butterflies: 15 x 55kg
- Situp Superset
- Cable Curls: 15 x 60kg
- Close Grip Pull Ups: 15 x BW

Still under the cold but good workout. Stronger mainly on the small lifts.

[DocJekyll]

Sessions looking good despite the cold. Hope you get past that one quickly.

Hows the weight and bf% now? Still achieving?

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Sushi.

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Sessions looking good despite the cold. Hope you get past that one quickly.

Hows the weight and bf% now? Still achieving?

Weight stays where it is as intended. Strength goes up so my guess is that body fat goes down. I'll take pics again in the summer and then evaluate how well recomping works for me at an already quite low bodyfat level.

[DocJekyll]

Weight stays where it is as intended. Strength goes up so my guess is that body fat goes down. I'll take pics again in the summer and then evaluate how well recomping works for me at an already quite low bodyfat level.

yeah. that will be my focus after i complete this cut. Hold weight (slight increase), increase strength and lose more body fat.

That sushi your wife's handiwork?

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yeah. that will be my focus after i complete this cut. Hold weight (slight increase), increase strength and lose more body fat.

That sushi your wife's handiwork?

Nah, we ordered in. But she paid.

I actually took a sushi cooking course a few years ago. This was one of my creations:



At the end, we put everything on a large table and then it was carb load time.

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Shoulders/Legs:

- Shoulder Machine with plates: 11 x 75kg
- Side Lateral Machine: 18 x 40kg
- Lying Squats (one-legged): 11 x 85kg
- Leg Extensions (one-legged): 10 x 40kg

Tried to get through as quick as possible since energy was quite low. Was pretty wiped out at the end. Strength was good.

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A beautiful spring day in Vienna, so I decided to take a stroll through the inner city after training. Made some snapshots with my phone.

[DocJekyll]

ha! your rolls look pretty damn good for a novice.

Lovely scenery for a stroll buddy. Envious of that, for sure.

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ha! your rolls look pretty damn good for a novice.
Lovely scenery for a stroll buddy. Envious of that, for sure.

Thanks man. But it was quite humbling to watch the chef de cuisine do his thing. He prepared that plate in less than 10min.

[DocJekyll]

Lulz - I am sure. It is not easy.

I eat a lot of sushi. I am still amazed at their skills.

He made that in 10 and i could make it disappear in 5....

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Still got the cold pretty bad so no training yesterday and today. That's what you have to deal with if you have two little kids. They catch everything in Kindergarden.

[timhet]

Still got the cold pretty bad so no training yesterday and today. That's what you have to deal with if you have two little kids. They catch everything in Kindergarden.

hah, I know the feeling...the same thing happens to me. Nothing worse than dropping her off at kinder and hearing some other kid or mother coughing...you just know its only a matter of time :P

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Chest/Triceps:

- Seated Bench Press: 13 x 90kg
- Vertical Butterflies: 13 x 60kg
- Situps
- Cable One Arm Triceps Extensions: 15 x 30kg
- Incline Dumbbell Presses

Cold much better today. Training was OK, even got a little stronger on small lifts. First lift stayed the same.