A new beginning in 2015

[fittofattofit]

Injury Day bumped!
Thursday 10th August 2017 .... 165lbs

Round 2 PM ..... Squats with JP

Warm-up superset
Paused squats .... bar x 10
Banded side-steps .... 10 each leg
Paused squats .... bar x 10
Banded side-steps .... 10 each leg

Squats
5 x 60kg (132lbs)
5 x 80kg (176lbs)
3 x 100kg (220lbs)
Tendon went POP on the 3rd rep

Superset
Prowler push
Prowler push .... 80kg+50kg sled=130kg/286lbs x 40 metres
Prowler push .... 100kg+50kg sled=150kg/330lbs x 40 metres
Prowler push .... 110kg+50kg sled=160kg/352lbs x 40 metres
Power
with Good Mornings
8 x 60kg (132lbs)
8 x 60kg (132lbs)
8 x 60kg (132lbs)

Superset
Sled drag
Backward sled drag .... 60kg+20kg sled=80kg/176lbs x 40 metres
Backward sled drag .... 70kg+20kg sled=90kg/198lbs x 40 metres
Backward sled drag .... 80kg+20kg sled=100kg/220lbs x 40 metres
Speed
with Strict Ring pull-ups
8 x BW
8 x BW+5kg/11lbs
6, 2 x BW+8kg/18lbs

Metcon .... Farmers' walk/Air bike/ab-mat sit-ups .... 7 minute 30 secs target
Farmers' Walk .... 2 x 50kg handles =100kg/220lbs x 40 metres
Assault bike .... 10 cals
Ab-mat sit-ups .... 15 reps
Farmers' Walk .... 2 x 50kg handles =100kg/220lbs x 40 metres
Assault bike .... 10 cals
Ab-mat sit-ups .... 15 reps
Farmers' Walk .... 2 x 50kg handles =100kg/220lbs x 40 metres
Assault bike .... 10 cals
Ab-mat sit-ups .... 15 reps
7 minutes 10 seconds

Stretching

50 minutes

Squats ... 4 weeks since the Platelet Rich Plasma injection. Last week was the first time back squatting with JP and had a good top set at 110kg x 8
5 x 80kg/176lbs ... felt perfect
5 x 100kg/220lbs ... very easy weight. First 2 reps felt great but on the 3rd rep the glute tendon went 'POP' again
Squats abandoned
Did prowlers and farmers' walks

Had a massage afterwards and my massage guy said he could feel a 'divot' in the muscle over the bone that's maybe 2" in length. Very sore tonight and icing my thigh.
At least I'm off for 4 days to visit my daughter in Melbourne

Alright Andrew. Good to see you're still doing the business. Hope the tendon is ok. I just logged back in to have a look at the nutritional forums and you were top of my subscriptions haha. That's dedication. Outdoing them all mate. Hope family and personal life is all improved. Take care mate.

Long time no see Mike! How is your life/training/job going? Powerlifting? Boxing? X-country? Lean or bulking? So many questions
Well ... the tendon 'pop' was a proper tear and I was very sore for a few days, to the point that I couldn't walk up any stairs. It's settling a bit now but it's back to day 1 for the rehabbing
Home life is on the upswing ... the kids are both well, job is stressful but under control, and early days but hopefully a new woman in my life

Ouchie on the pop. Hopefully nothing serious

Thanks Tayd ... yes it was very sore and it is back to where it was 6 weeks ago. I hate it but I have to re-set back to zero for a slow rehab




Sunday 13th August 2017

Como Hotel, Melbourne .... upper body

Machine bench press
Wide grip lat pull-downs
Machine shoulder presses
Standing DB curls ... 10kg/22lbs
Overhead DB triceps extensions
BW air squats

50 minutes

First day back training since I failed up my tendon squatting.Flew to Melbourne the next day (Friday) and could only manage to walk up the stairs holding the bannister .... leg was so sore
I've had a lovely time with my daughter although tonight I met her boyfriend at dinner and she came down with gastro after the 1st course so we had a lot of awkward conversations while she was throwing up




Monday 14th August 2017

Como Hotel, Melbourne .... upper body

Machine bench press
Standing cable curls
Standing triceps press downs
BW air squats

40 minutes

Daughter spent the whole night up vomiting so I got to the gym again in the morning before waking her to check out. She was finally starting to feel human again when I said my farewells. Always so nice to see her and I'll be back in Melbourne at the end of September to watch the AFL grand final and to catch up with her again




Tuesday 15th August 2017

Back home .... bro stuff and rehab squats

Superset
Push presses
10 x bar, 30kg, 40kg
6, 7, 6, 7, 8 x 45kg/100lbs
with paused squats
5, 5, 5, 5, 5 x 45kg/100lbs

Calf raises on horizontal leg press
20, 15, 12, 12, 12 x 200lbs

Seated cable rows
8, 8, 8, 8, 8 x 100kg/220lbs

Pec deck flyes
10, 10, 10, 8, 8 x 89kg/196lbs

Underhand pull-down hold
40 secs, 35 secs, 40 secs x 80kg/176lbs

70 minutes

Back home in Adelaide late yesterday and was due for a training session with JP, then he texted me that he was sick with gastro
Did some bro stuff instead and got started on the rehabby squats: plan is to squat every day at least 5 x 5 @ 30%1RM to keep the tendon moving and stretched while it's healing. Technically 30% should be around 50kg but 45kg was loaded on the bar. First few sets I was noticeably pivoting away from the bad thigh but it smoothed out for the last two sets
I had the gym to myself so I set up for my first back pic for a long time. The cable rows and push presses have helped me regain some size I think, although it's time to trim a few inches form the waist
Slowly regaining thickness by Andrew, on Flickr

[fittofattofit]

Wednesday 16th August 2017

Push/pull with JP

Warm-up
2 rounds
Bench press .... 10 x bar
Assault bike .... 5 cals
'Inch worms' .... 3 to full stretch

Bench press
10 x 50kg/110lbs
5 x 60kg/132lbs
5 x 70kg/154lbs
5 x 80kg/176lbs

Superset
Ring dips
5 x BW
5 x BW+8kg/18lbs
5 x BW+8kg/18lbs
with underhand inverted ring rows
12, 12, 12 x BW (feet on bench)

Superset
Bench supported underhand Rows
10 x 60kg/132lbs
6 x 80kg/176lbs
6 x 80kg/176lbs
6 x 80kg/176lbs
with hollow holds
20, 20, 20 secs

Superset
Legless rope climbs ... 5 metres/16 ft
1st rep .... only got about 4' up
2nd rep .... only got about 2' up
3rd rep .... worse
4th rep .... worst
Total freak show .. no grip strength at all!
with ring push-ups
3 x 12 strict ring push-ups

Metcon ... Farmers' walks/ab mat sit-ups/air bike .... 6 minute target
5 rounds of:
Farmers' walks .... two 60kg 'suitcases' = 120kg/264lbs total x 15 metres
Ab-mat sit-ups .... 10
Assault bike .... 5 cals
6 minutes 6 seconds

Stretching

50 minutes

Bench press ... getting better but I just don't have any power off the chest.
Bench supported UH rows ... much harder than overhand because of limited mobility
6 x 80kg/176lbs ... lats, rear delts and rhomboids
Legless rope climbs ...
the worst ever attempts at this: no grip strength and a total freak show ...
Metcon ... 5 rounds of
Farmers' walks ... using the 'suitcases' weighing 60kg/132lbs each x 15 metres
Ab-mat sit-ups
Assault bike 5 cals @ max effort
Went 'full CrossFit' at the end and tore off the shirt to cool down while I gasped for breath at the end ... missed my target by 6 seconds

Overall happy with the workout. Think that the underhand work smashed my grip for the rope climbs

[pastorpritch]

wow, I always feel so behind in this log you do so much! You're a beast

I hope none of that gastro stuff is contagious

Also hope the tendon is feeling better

[fittofattofit]

wow, I always feel so behind in this log you do so much! You're a beast

I hope none of that gastro stuff is contagious

Also hope the tendon is feeling better

Ha ... I'm a long way from being a beast, but I do try to be consistent .... (actually I'm consistent with my training but my diet is sh!te)
Tendon is sore but I'm stretching it and it feels OK when I'm training




Thursday 17th August 2017

Regular rehab session

Rehab session ... 4 rounds of:
Glute bridge+DB pull-overs .... 10 x 10kg DB ... isometric glute tension + shoulder stability
Step-ups .... 8 x BW+5kg each side .... slow negatives for tendon healing
TRX flyes .... 10 reps .... shoulder stability and strength
Single leg cable deadlifts .... 8 x each side .... slow negatives, loading the glute tendon
Landmine rotations .... 8 to each side .... hip, core and shoulder stability

Plus paused squats @ home
5 x 5 x 50kg/110lbs

30+20 minutes




Friday 18th August 2017 .... 165lbs

Lower body/deads with JP

Warm-up superset
Good Mornings .... 30kg/66lbs x 15
Lateral lunges .... 30kg/66lbs x 10
Good Mornings .... 30kg/66lbs x 15
Lateral lunges .... 30kg/66lbs x 10

Superset
Reverse BB lunges
10 x 50kg/110lbs each leg
10 x 60kg/132lbs each leg
10 x 65kg/143lbs each leg
Slow negs
with KB swings
10 x 32kg/70lbs
10 x 32kg/70lbs
10 x 32kg/70lbs

Deadlifts ... 10RM
10 x 50kg/110lbs
10 x 80kg/176lbs
10 x 100kg/220lbs
10 x 120kg/264lbs
7 x 140kg/308lbs
Reps felt really good

Metcon 1 .... prowler push/Sumo deadlift high clean pulls .... 6 minutes target
Prowler push .... 110kg+50kg sled=160kg/352lbs x 40 metres
Sumo deadlift high clean pulls .... 15 x 40kg/88lbs
Prowler push .... 110kg+50kg sled=160kg/352lbs x 40 metres
Sumo deadlift high clean pulls .... 12 x 40kg/88lbs
Prowler push .... 110kg+50kg sled=160kg/352lbs x 40 metres
Sumo deadlift high clean pulls .... 9 x 40kg/88lbs
7 minutes 0 seconds. SDHCPs did me in!

Metcon 2 .... Air bike/deadball over shoulder cleans .... 5 minute target
Assault bike .... 5 cals
Deadball over shoulder cleans .... 5 x 35kg/77lbs
Assault bike .... 5 cals
Deadball over shoulder cleans .... 5 x 35kg/77lbs
Assault bike .... 5 cals
Deadball over shoulder cleans .... 5 x 35kg/77lbs
Assault bike .... 5 cals
Deadball over shoulder cleans .... 5 x 35kg/77lbs
5 minutes even

Stretching

50 minutes

BB reverse lunges ... these felt good. I could feel the left glute tendon pulling but it wasn't limiting. Good to get through the full ROM
Deadlifts ... plan was two work to a 10RM.
10 x 120kg/264lbs ... very easy and comfortable
7 x 140kg/308lbs ... mini-mindfcuk at the beginning but then 7 reps that felt great. Could have got maybe 2 more but didn't want it to get untidy
Happy with that as I haven't deadlifted for a few weeks
prowlers/high pull metcon ... these were heavy prowlers: first lap was easy but the power required means that fatigue sets in quickly.
High pulls were done from a sumo position ... took me the first set to dial it in: key point to remember is keep your chest forward and up the whole time.
Air bike/deadball clean metcon ... went too fast on the air bike and lost my air. Just made the target but was gasping for 2 minutes after
overall ... pretty happy. Glute tendon feels worked but not sore. Let's see if it's sore tomorrow

Tonight I'm off to watch the Crows play Sydney at Adelaide Oval .... Crows gonna smash!

[fittofattofit]

Saturday 19th August 2017

The good, bad and ugly
Good ..... I've got good DOMS after yesterday's session: 'good' meaning that my glutes, hamstrings, quads, calves and lats all feel like they got a good working and my glute tendon is not hurting at all. Always nice when you feel that the workout was balanced
The bad .... I'm on call today Saturday and I've been in the hospital since 8am .... I won't get to train today and I may be late for my date night
The ugly .... And the Crows lost yesterday ..... they were ahead with 5 minutes to go but then went down by 3 points due to bad kicking for goal




Sunday 20th August 2017 ... 166lbs

bro stuff and rehab squattery

Seated cable rows
8, 8, 8, 8, 8 x 100kg/220lbs

Superset
Push presses
10 x bar, 30kg, 40kg
8, 8, 8, 8, 8 x 45kg/100lbs
with paused squats
5, 5, 5, 5, 5 x 50kg/110lbs

Superset
Pec deck flyes
10, 10, 10, 10, 10 x 89kg/196lbs
with Calf raises on horizontal leg press
20, 20, 15, 15, 15 x 220lbs

Wide grip pull-down ... rear delt focus
drop set
14 x 50kg
8 x 40kg
12 x 30kg

All reps: 2 second pause at the peak contraction
Except push presses: power up, controlled eccentric

50 minutes

Ended up working until 6pm and got late to my date night ... twas a charity event and I missed most of the speeches so I count that as a win Had a great night out after. I was on-call again today but this time didn't have to go in and managed a quick gym session. Really focussed on the Time under tension = slow movements and 2 second pause at the top. I'm adding reps and trying to increase the time of the sets rather than just bump the weight. Push presses starting to feel easy at 100lbs. Last exercise was a wide-grip pulldown leaning back at an angle and pulling the bar to the top of the chest so that I hit the rear delts (saw this on AthleanX)
It's already the end of my weekend but I trust you guys are still enjoying yours. JP push/pull session tomorrow

[rallyum]

Tonight I'm off to watch the Crows play Sydney at Adelaide Oval .... Crows gonna smash!

And the Crows lost yesterday .....

=^____^=

Ended up working until 6pm and got late to my date night ... twas a charity event and I missed most of the speeches so I count that as a win Had a great night out after.

Hehe good on you for skipping that little snot face's bday for prom night! Was it black tie, how'd she look in ball and gown?

Really focussed on the Time under tension = slow movements and 2 second pause at the top. I'm adding reps and trying to increase the time of the sets rather than just bump the weight. Push presses starting to feel easy at 100lbs.

Is this self control i see? I push press that but kgs

Last exercise was a wide-grip pulldown leaning back at an angle and pulling the bar to the top of the chest so that I hit the rear delts (saw this on AthleanX)
It's already the end of my weekend but I trust you guys are still enjoying yours. JP push/pull session tomorrow

I can't trust anyone that talks to me with their shirt off

[fittofattofit]

=^____^=

... at least they will get the second chance and hopefully still finish top ... maybe a kick in the pants is good at this time of the year

Hehe good on you for skipping that little snot face's bday for prom night! Was it black tie, how'd she look in ball and gown?

I didn't skip it ... it's this Saturday and I regret knocking it back. It is black tie and I know she would have looked fabulous

Is this self control i see? I push press that but kgs

.... maybe it is a bit of self control: no singles attempted anyway and just planning to peg away and hopefully get comfortable enough to put it all together as a 95lb thruster and go for a FRAN. I have to say that as far as overhead work goes it's one of those secret targets that are probably unrealisable for me but I'd love to have a 100kg snatch and add to that a 140kg clean

I can't trust anyone that talks to me with their shirt off

Yes .... very vain, but then I'm typing this with my shirt off

hehe ... notary ... I'm in the OT ...






Monday 21st August 2017

Push/pull with JP

Warm-up
2 rounds
Bench press .... 10 x bar
Assault bike .... 5 cals
'Inch worms' .... 3 to full stretch

Superset
Bench press
8 x 50kg/110lbs
5 x 60kg/132lbs
5 x 70kg/154lbs
5 x 80kg/176lbs
9 x 50kg/110lbs
with Pull-ups
8 x BW
5 x BW+8kg/18lbs
5 x BW+16kg/35lbs
5 x BW+20kg/44lbs
9 x BW+8kg/18lbs

Superset
Bent over rows
12 x 50kg/110lbs
10 x 80kg/176lbs
7 x 100kg/220lbs
then drop set max reps
7 x 100kg/220lbs ... 8 x 80kg/176lbs ... 17 x 50kg/110lbs
with ring push-ups
15, 15, 15, 15

Metcon ... deadball cleans/deadball carries/rows/ring dips .... 7 minute target
2 rounds of:
Deadball over shoulder cleans .... 10 x 35kg/77lbs
Deadball carry .... 20 metres x 35kg/77lbs out
Concept 11 Rower .... 200 metres
Deadball carry .... 20 metres x 35kg/77lbs back
Ring dips .... 5
5 minutes 59 seconds

Stretching

50 minutes




Tuesday 22nd August 2017

Metcon @ home with John

30 minute ... AMRAP ... As Many Rounds As Possible
3 x 110kg/242lbs deadlifts
5 x ring dips
10 x burpees

1 x 55kg/121lbs deadball clean
3 x 12kg/27lbs DB presses each arm
10 cals x assault bike

3 x two 24kg/53lb KB bent over rows
5 hollow holds
10 x burpees

30 x single unders/double unders

6 rounds + deads, dips, burpees

I spent the day at the new hospital checking things out and setting up my new office. John and I had a training session scheduled so he dropped by the office. Turns out that my admin assistant (who I'd appointed 2 years ago) went through University with John ... they were friends and had holidayed together but hadn't seen each other for 13 years. This is a city of 1.3 million but it feels very small at times

'As many rounds as possible' in 30 minutes
I kept pace with John although he did double unders while I did single unders and did his single armed push presses with a 20kg kettle bell
Total done for me in 30 minutes was:
21 x 110kg deadlifts
35 ring dips
130 burpees
6 x 55kg deadball cleans
36 dumbbell presses
60 cals assault bike
18 x two 24kg kettle bell rows
30 hollow holds
180 single unders

Training session was fun ... everything felt good except burpees. Did I tell you I hate burpees

[fittofattofit]

Wednesday 23rd August 2017 ... 165lbs

bro stuff and rehab squattery

Superset
Push presses
10 x bar, 30kg, 40kg
6, 6, 6, 6, 6 x 45kg/100lbs
with paused squats
5, 5, 5, 5, 5 x 50kg/110lbs

Superset
Pec deck flyes
10, 10, 10, 10, 10 x 89kg/196lbs
with Calf raises on horizontal leg press
20, 20, 15, 15, 15 x 220lbs

Wide grip lat pull-down
12, 10, 10, 9, 8 x 60kg/132lbs

50 minutes





Thursday 24th August 2017

Round 1 .... AM rehab session

Rehab session ... 4 rounds of:
Glute bridge+DB pull-overs .... 10 x 10kg DB ... isometric glute tension + shoulder stability
TRX flyes .... 10 reps .... shoulder stability and strength
Single leg drop squats .... 10 x BW+5kg each side .... slow negatives for tendon healing
Landmine rotations .... 10 to each side .... hip, core and shoulder stability
Single leg cable deadlifts .... 10 x each side .... slow negatives, loading the glute tendon
35 minutes




Thursday 24th August 2017

Round 2 .... PM deads with JP

Warm-up superset
Good Mornings .... 30kg/66lbs x 15
Lateral lunges .... 30kg/66lbs x 10
Good Mornings .... 30kg/66lbs x 15
Lateral lunges .... 30kg/66lbs x 10

Deficit Deadlifts ... standing on a 3" plate
10 x 70kg/154lbs
8 x 100kg/220lbs
5 x 120kg/264lbs
5 x 140kg/308lbs
3 x 160kg/352lbs
MF x 165kg
MF x 160kg
8 x 120kg/264lbs
Easy reps @ 160 then stupid MF with a 5kg bump

Superset
Reverse BB lunges ... alternating legs
12 x 50kg/110lbs
12 x 60kg/132lbs
10 x 70kg/154lbs
8 x 80kg/176lbs
Slow negs
with ring pull-ups
10 x BW
8+2 x BW
6+4 x BW
6+4 x BW

Metcon 1 .... Farmers' walk/GHD sit-ups
Farmers' walks .... two 40kg 'suitcases' = 80kg/176lbs total x 40 metres
GHD sit-ups .... 15
Farmers' walks .... two 50kg 'suitcases' = 100kg/220lbs total x 40 metres
GHD sit-ups .... 15
Farmers' walks .... two 60kg 'suitcases' = 120kg/264lbs total x 40 metres
GHD sit-ups .... 15

Metcon 2 .... Air bike/'suitcase' deadlifts/ab-mat sit-ups .... 7 minute target
Assault bike .... 10 cals
'Suitcase' deadlifts .... 10 x two 40kg 'suitcases' = 80kg/176lbs total
Ab-mat situps .... 15
Assault bike .... 10 cals
'Suitcase' deadlifts .... 10 x two 40kg 'suitcases' = 80kg/176lbs total
Ab-mat situps .... 15
Assault bike .... 10 cals
'Suitcase' deadlifts .... 10 x two 40kg 'suitcases' = 80kg/176lbs total
Ab-mat situps .... 15
6 minutes 35 seconds

Stretching

50 minutes

Deficit Deadlifts ... standing on a 3" plate, so increased range
10 x 120kg/264lbs ... very easy and comfortable
5 x 140kg/308lbs ... very easy
3 x 160kg/352lbs ... paused way too long before pulling but it flew up. 3 easy reps and could have got 5
then a mindfcuk ... add 5kg and my mind started playing tricks. Set up perfectly each time (4 times) and then broke and never pulled. Dropped back to 160kg but same thing, so dropped back to 120kg
8 x 120kg/264lbs ... so light

BB reverse lunges ... alternating legs
8 x 80kg/176lbs felt good and not too heavy. Stretching out that glute tendon
'Suitcase' carries ... these are fun ... 60kgs each hand is OK but when they get out of balance you're gone. One of JP's CrossFit guys carried 100kg in each hand for 15 metres the other day
Air bike/suitcase deads/sit-ups metcon ...
1st round complete @ 1 minute 47 secs
2nd round complete @ 3 minutes 57 secs
3rd round complete @ 6 minutes 35 seconds ... I knew I had time is I slowed down a bit
overall ... sucks when deads feel light and I still have a mindfcuk. I've got to force myself to pull from my first set-up
Otherwise people are telling me I'm looking bigger and leaner and I'm feeling fitter and stronger it's just that deadlifts suck ...





Friday 25th August 2017 ... 166lbs

bro stuff and rehab squattery

Superset
Push presses
10 x bar, 30kg, 40kg
8, 8, 8, 8, 8 x 45kg/100lbs
with paused squats
5, 5, 5, 5, 5 x 50kg/110lbs

Calf raises on Smith machine
25, 20, 15, 12, 12 x 55lbs each side

Seated cable rows
10, 10, 10, 9, 8 x 100kg/220lbs

Pec deck flyes
10, 10, 10, 10, 10 x 89kg/196lbs

Underhand lat pull-down
5, 5, 5, 5, 5 x 80kg//176lbs

All reps: 2 second pause at the peak contraction
Except push presses: power up, controlled eccentric

60 minutes





Saturday 26th August 2017

deads/squats @ home

Home gym
Warm-up
Air bike 20 cals max effort ... 52 seconds

Deadlifts
10 x 60kg/132lbs
10 x 80kg/176lbs
10 x 100kg/220lbs
10 x 110kg/242lbs
10 x 120kg/264lbs
5 x 130kg/286lbs
5 x 140kg/308lbs
5 x 150kg/330lbs

Standing BB calf raises
20, 15, 15, 15, 12 x 70kg/176lbs

Paused Squats
5, 5, 5, 5, 5 x 50kg/110lbs

Warm-down
Air bike 20 cals max effort ... 33 seconds

50 minutes

Worked this morning between 7:30 and 11:30 ... usually hate working on the weekend but getting it all out of the way by 11:30 was great. Sat down and had a few coffees while surfing, and then went all domestic and got a wash done before hitting the home gym. Did some deads and some very light squatting to keep the glute tendon moving. Went for a max effort on the air bike when I started and got 52 seconds, and then approached it with more arms drive and smashed it @ 33 seconds. Couldn't breathe afterwards of course . Still, now I have a target of 20 cals in 30 seconds

Deads ... I planned to do 5s until the form faded. Got to 150kg
https://youtu.be/sp8DeW8Y1K8

I did my usual here ... spent 10 seconds at the bar before I actually pulled it (not in the vid) ... set up and reset a few times and then when I pulled I was loose and let my butt shoot up. Once the bar is up and in my hands I can keep tight and I think the reps look ok (don't hate on me for touch n go). I think the key for me is to get comfortable with the first set-up and to pull straight away ... too much physical and mental energy wasted otherwise

Tonight: nephew's 18th birthday party ... not looking forward ... it's going to be feral
Tomorrow: lunch time date ... much more fun

Hope you all have a great weekend

[JohnButz]

Outstanding Brother!

[nads786]

Very strong deadlifts Andrew!

[fittofattofit]

Outstanding Brother!

Thanks John! Great to see you around and I trust you're training is going well and you're as ripped as ever

Very strong deadlifts Andrew!

Thanks Nadeem ... hope you're training is going well! I still need to work on that first pull and make sure that I get tight and stay there. Probably deadlifts tomorrow with JP so I'll be keen to see what he asks me to do







Monday 28th August 2017 ... 166lbs

bro stuff and rehab squattery

Seated cable rows
8, 8, 8, 8, 8 x 100kg/220lbs

Superset
Pec deck flyes
10, 10, 10, 10, 10 x 89kg/196lbs
with Calf raises on horizontal leg press
20, 20, 15, 15, 15 x 220lbs

Superset
Push presses
10 x 30kg, 40kg
8, 8, 8, 8, 8 x 45kg/100lbs
with paused squats
5 x 40kg/88lbs
5 x 60kg/132lbs
5 x 80kg/176lbs
5 x 90kg/198lbs
3 x 100kg/220lbs
Tentative @ 100kg but it felt good

Wide grip pull-down ... 10 second negative reps
5, 5, 5 x 70kg/154lbs

60 minutes





Tuesday 29th August 2017

Squats with JP

Warm-up
2 rounds
Good mornings .... 10 x bar
Lateral lunges .... 10 x bar

Squats
10 x bar
10 x 60kg/132lbs
10 x 80kg/176lbs
10 x 80kg/176lbs
10 x 80kg/176lbs

Box squats .... to 14" box
5 x 100kg/220lbs
5 x 120kg/264lbs
5 x 140kg/308lbs
Heavy on the shoulders but very easy

Superset
Pull-ups
8 x BW
6 x BW+16kg/35lbs
6 x BW+16kg/35lbs
6 x BW+16kg/35lbs
5+1 x BW+16kg/35lbs
with Barbell walks
140kg/308lbs x 20 metres
150kg/330lbs x 20 metres
160kg/352lbs x 20 metres
170kg/374lbs x 20 metres

Metcon ... deadball cleans/rows/KB swings .... 8 minute target
4 rounds of:
Deadball over shoulder cleans .... 6 x 35kg/77lbs
Concept 11 Rower .... 9 calories
Kettle bell swings .... 12 x 24kg/53lbs
7 minutes 35 seconds

Stretching

50 minutes

Squats .... was scared because the last time I squatted with JP 4 weeks ago, my glute tendon 'popped' during an easy 100kg/220lb rep
10, 10, 10 x 80kg .... could feel the tendon pulling but the reps were all good and deep and no drifting
Box squats .... box squats to maintain load but limit the range
5 x 140kg/308lbs .... felt heavy on the shoulders but the squat itself was very light
Weighted pull-ups ....
6, 6, 6, 6 x BW+16kg/35lbs .... JP commented how easy these were now
Barbell walks .... 20 metre walks with a barbell in the rack position
170kg/374lbs .... heavy but locked the core and maintained the diaphragmatic breathing and it was fine
Metcon .... kept each round under 2 minutes

Was very happy with the session

[jeezyreezy]

No doubt you were happy with that session. No pops, no pulls

Barbells walks, I've got to start doing these

[Swuuu]

you popped another glute tendon? That's gotta be a pain in the azz lol sorry had to.

As far as your daughters bf why don't you just shoot him?

Yes ... age needs to be respected: more rest time is needed, and hopefully being better rounded in my training might also make me a little less injury prone

Hopefully no more pops and tears too.

Thanks Rally, Brian and Sihan: it all went very well ... sat down to eat at 12:30 and left at 4pm ... lots of conversation and no awkward moments
Of course ... I've plenty of anxiety ahead ... I'll have a second date to organise

Has there been a third?

[fittofattofit]

No doubt you were happy with that session. No pops, no pulls : D

Barbells walks, I've got to start doing these

Thanks Jeezy ... I was very happy to load top the tendon and have no strains or pains I'm still wary but it was a good session
Yes... the barbell walks were like a classic 'barbell walkout' but I just kept on going .... it's a great exercise for core strength and stability and you have to harness all of your body's muscles to make it happen

you popped another glute tendon? That's gotta be a pain in the azz lol sorry had to.

Yep ... the same tendon in the same place so it felt like it had started healing and then just ripped again. That was 3 weeks ago so the long road to rehab has been started once more

As far as your daughters bf why don't you just shoot him? : p

Ha ... given that she forgot Father's Day I may be dependent on in-laws

Has there been a third? ; )

Yes a third and a 4th and looking forward to catching up again ... just not sure how dating progresses these days





Wednesday 30th August 2017

bro stuff and rehab squattery

Superset
Push presses
10 x bar, 30kg, 40kg
8, 8, 8, 8, 8 x 45kg/100lbs
with paused squats
5 x bar, 30kg, 45kg
5 x 55kg/121lbs
5 x 65kg/143lbs
5 x 75kg/165lbs
5, 5 x 85kg/187lbs

Standing Calf raises on Smith Machine
20, 20, 15, 15, 15 x 60kg/132lbs each side

Seated cable rows
8, 8, 8, 8, 8 x 100kg/220lbs

Wide grip pull-down
8, 8, 8, 7, 7 x 70kg/154lbs

All reps: 2 second pause at the peak contraction
Except push presses: power up, controlled eccentric

60 minutes




Thursday 31st August 2017

Round 1 .... AM rehab session

Rehab session ... 4 rounds of:
Single leg glute bridge .... 16 x 5secs x alternating legs ... isometric glute tension
Single arm DB rows .... 8 x 50lb DB each side .... shoulder stability and strength
Pistol squats .... 8 x BW+5kg each leg .... slow negatives for tendon healing
Standing cable rotations .... 8 to each side .... hip, core and shoulder stability
Single leg deadlifts .... 8 x 8kg kettle bell each leg .... slow negatives, loading the glute tendon
30 minutes





Thursday 31st August 2017

Round 2 ... Push/pull with JP

Warm-up
2 rounds
'Inch worms' .... 3 to full stretch
Archer ring rows .... 5 each side

Bench press
8 x 50kg/110lbs
5 x 60kg/132lbs
5 x 70kg/154lbs
5 x 80kg/176lbs
8 x 50kg/110lbs

Pendlay rows
12 x 50kg/110lbs
10 x 80kg/176lbs
8 x 90kg/198lbs
6 x 100kg/220lbs
then drop set 10 x 80kg/176lbs

Superset
Single armed 'Suitcase' deadlifts
8 x one 50kg/110lb 'suitcase R then L
8 x one 60kg/132lb 'suitcase R then L
8 x one 65kg/143lb 'suitcase R then L
with ring dips
8, 8, 8

Metcon ... Inverted ring rows/Prowler pushes/GHD sit-ups .... 5 minute target
Inverted ring rows ... 15
Prowler push ... 110kg+50kg sled=160kg/352lbs x 40 metres
GHD sit-ups ... 15
Inverted ring rows ... 15
Prowler push ... 110kg+50kg sled=160kg/352lbs x 40 metres
GHD sit-ups ... 15
4 minutes 30 seconds

Stretching

50 minutes

[fittofattofit]

Friday 1st September 2017 ... 165lbs

Bench, rows and squats with John

Training @ home
Superset
Bench press
5 x 5 x 60kg/132lbs
with BO KB rows
5 x 10 x two 24kg/53lbs kettle bells

Superset
Paused Squats
5 x 8 x 80kg/176lbs
with dynamic lunges
5 x 10 x alternating legs

Core superset
Farmers' walks
5 x 50 metres x two 24kg/53lbs kettle bells
with deadball carry
5 x 50 metres x 35kg/77lbs deadball carry

Stretching/rolling

60 minutes

John came round this morning for a 'strength' and 'core' session to start the day. John benched 5 x 5 x 90kg/198lbs but we did the same squats and rows and finished up with some farmer's walks
Today is the last proper day at my old hospital .... Monday we start the move to the new hospital .... $3 bn and state of the art. About to have Friday night drinks to celebrate the leaving





Saturday 2nd September 2017

Deads @ home

Warm-up .... Assault bike

Deads
10 x 60kg/132lbs
10 x 80kg/176lbs
10 x 90kg/198lbs
10 x 100kg/220lbs
10 x 110kg/242lbs
8 x 120kg/264lbs
8 x 130kg/286lbs
5 x 140kg/308lbs
3 x 150kg/330lbs
3 x 150kg/330lbs
5 x 150kg/330lbs
3 x 150kg/330lbs
3 x 150kg/330lbs

Single-unders

Stretching

50 minutes

Last night got a little bit untidy .... farewell to our old department and farewell to the hospital that I started working at in 1979
I worked elsewhere until 3pm today, then did some deadlifts at home, trying to get more automatic and consistent with my first pull

Took a vid of the 3rd set



.... touch and go again
Still took 10 seconds from touching the bar to pulling but that's probably half the time I usually spend .... still a load of wasted energy though
Got forward again but tighter than last week





Sunday 3rd September 2017 ... Father's Day

167lbs .... Rehab squats and Bro sesh

Superset
Push presses
10 x bar, 30kg, 40kg
8, 8, 8, 8, 8 x 45kg/100lbs
with paused squats
5 x bar, 30kg, 45kg
5 x 55kg/121lbs
5 x 65kg/143lbs
5 x 75kg/165lbs
5, 5 x 85kg/187lbs

Standing Calf raises on Smith Machine
20, 18, 15, 13, 12 x 50kg/110lbs each side

Seated cable rows
8, 8, 8, 8, 8 x 102.5kg/225lbs

Pec deck flyes
10, 9, 8, 10, 8 x 89kg/196lbs

Wide grip pull-down
10, 8, 8, 8, 7 x 70kg/154lbs

Strict MPs ... to failure
20, 15, 14 x bar

All reps: 2 second pause at the peak contraction
Except push presses and MPs: power up, controlled eccentric

80 minutes

Glute tendon is achey all the time but it doesn't hurt when I squat ... don't really know whether there's any healing happening so I'll keep doing what I'm doing and avoid any heavy loading past parallel. Sucks though: I have a suspicion that I could take 6 months off, be pain free, then get back to loading and it will go 'pop' again. Everything else feels pretty good and I'm looking bigger with quite a few people telling me I've added size to my upper body. Maybe I should become one of those guys who doesn't squat or deadlift and never wears shorts ... I've been thinking about it

Father's Day today and both girls forgot
Hope you guys are having a great weekend and enjoying your last days of summer

[rallyum]

Today is the last proper day at my old hospital .... Monday we start the move to the new hospital .... $3 bn and state of the art. About to have Friday night drinks to celebrate the leaving

Did you guise use elves to build it or something?

Last night got a little bit untidy .... farewell to our old department and farewell to the hospital that I started working at in 1979
I worked elsewhere until 3pm today, then did some deadlifts at home, trying to get more automatic and consistent with my first pull

Must be bittersweet, glad the move's finally over but so many memories.... were you team refurb or team new build?

Father's Day today and both girls forgot
Hope you guys are having a great weekend and enjoying your last days of summer

Forget their birthdays ^______^

[fittofattofit]

Did you guise use elves to build it or something?

You know what they actually did ... they used a single pendant to attach the two theatre lights and two monitor screens .... each of them takes up around 25cm of space so if you stack them all together they hang over a metre from the ceiling and they had the lights on the lowest part of the pendant with the elbows restricted so as not to collide with the TVs. Really stupid and that was the fault of the company that sold and installed the lights
Solution = have a separate pendant for the lights and two others for the TVs

Must be bittersweet, glad the move's finally over but so many memories.... were you team refurb or team new build?

I was team new build. I was AMA president when the build was announced and it was a big election issue. Couldn't say what I wanted to say as I had to sit on the fence. The opposition to the new hospital was headed by a plastic surgeon who came up to me in the caf and told me I was a 'disgrace to the medical profession ..'. He also bagged me on
I saw him in the courtyard of the new hospital and ran up to him and shook his hand and asked him how he liked it .... it was a bit surreal and I was a little bit psycho but I restrained myself from saying what I wanted to say

Forget their birthdays ^______^

The eldest has her birthday in 3 weeks



Whew ... a week of training to post!
Monday 4th September 2017

Push/pull with JP

Warm-up
2 rounds
'Inch worms' .... 3 to full stretch
V-ups .... 10
Assault bike .... 5 cals

Ring Dips
5 x BW
5 x BW+8kg/18lbs
5 x BW+12kg/27lbs
4+1 x BW+16kg/35lbs

Legless rope climbs .... 5 metres/16ft
1st attempt .... straight to the top
2nd attempt .... even easier
3rd attempt .... top again
Best ever rope climbs

Superset
Bench press/KB swings
15 x 40kg/88lbs bench press
15 x 24kg/53lbs KB swings
12 x 40kg/88lbs bench press
12 x 24kg/53lbs KB swings
9 x 40kg/88lbs bench press
9 x 24kg/53lbs KB swings
6 x 40kg/88lbs bench press
6 x 24kg/53lbs KB swings
3 x 40kg/88lbs bench press
3 x 24kg/53lbs KB swings
No rest ... tris were destroyed

Superset
Ring push-ups/KB sumo high pulls
15 x ring push-ups
15 x 24kg/53lbs KB sumo high pulls
12 x ring push-ups
12 x 24kg/53lbs KB sumo high pulls
9 x ring push-ups
9 x 24kg/53lbs KB sumo high pulls
6 x ring push-ups
6 x 24kg/53lbs KB sumo high pulls
3 x ring push-ups
3 x 24kg/53lbs KB sumo high pulls
No rest ... had to break the push-up sets

Metcon ... 15-12-9-6-3 Rower/deadball carry .... 6 minute target
Concept 2 Rower ... 15 cals
Deadball rack carry ... 35kg/77lbs x 50 metres
Concept 2 Rower ... 12 cals
Deadball rack carry ... 35kg/77lbs x 50 metres
Concept 2 Rower ... 9 cals
Deadball rack carry ... 35kg/77lbs x 50 metres
Concept 2 Rower ... 6 cals
Deadball rack carry ... 35kg/77lbs x 50 metres
Concept 2 Rower ... 3 cals
Deadball rack carry ... 35kg/77lbs x 50 metres
5 minutes 55 seconds

Stretching

50 minutes

Legless rope climbs .... last time I did these two weeks ago I had a total failure, but this time I smoked it The difference I think was:
1. No grip or biceps work beforehand
2. Started with my right hand higher and almost at full stretch so that I get a good bite of rope with the first reach off the left hand
3. Using the lats rather than the bis
4. Keep moving and keep breathing ... if I pause my grip is going to go

Overall was a fun session. Rowing felt good, tris got smashed, and I'll have triceps and hamstring DOMS tomorrow

And tonight I'm on call at the old hospital ... the last night in 177 years. Tomorrow morning at 7am the new ED opens. Been in all evening and waiting now for a spinal injury to arrive from Darwin so it looks like it will be an all-nighter .... had to happen ...






Wednesday 6th September 2017

166lbs .... Rehab squats and Bro sesh

Superset
Push presses
10 x bar, 30kg, 40kg
8, 8, 8, 8, 8 x 45kg/100lbs
with paused squats
5 x bar, 30kg, 45kg
5 x 55kg/121lbs
5 x 65kg/143lbs
5 x 75kg/165lbs
5 x 85kg/187lbs
5 x 95kg/209lbs

Standing Calf raises on Smith Machine
15, 15, 12, 12, 12 x 70kg/154lbs each side

Seated cable rows
8, 8, 8, 8, 8 x 105kg/231lbs

Pec deck flyes
10, 10, 10, 10, 10 x 89kg/196lbs

Wide grip pull-down .... 20 sec negatives
2, 2, 2, 2, 2 x 75kg/165lbs x 20 second negatives

Cable curls
15 x 80lbs
12 x 90lbs
10, 10, 8 x 100lbs

All reps: 2 second pause at the peak contraction
Except push presses and MPs: power up, controlled eccentric

80 minutes

Squats feel light enough at 95kg but I'm always wary ... glute tendon is always sore the next day

[fittofattofit]

Thursday 7th September 2017

AM rehab session

Rehab session ... 4 rounds of:
Single leg glute bridge .... 10 x 5sec hold each leg .... isometric glute tension
Single arm DB rows .... 10 x 50lb DB each side .... shoulder stability and strength
Pistol squats .... 10 x BW+8kg each leg .... slow negatives for tendon healing
Standing cable rotations .... 10 to each side .... hip, core and shoulder stability
Single leg deadlifts .... 10 x 8kg kettle bell each leg .... slow negatives, loading the glute tendon
30 minutes





Friday 8th September 2017

Squats and deads with JP

Warm-up
2 rounds
Squats .... 10 x bar
Assault bike .... 5 cals

Squats
10 x 60kg/132lbs
8 x 90kg/198lbs
6 x 110kg/242lbs
6 x 110kg/242lbs
6 x 110kg/242lbs

Box squats .... to 14" box
5 x 110kg/242lbs
5 x 130kg/286lbs
5 x 140kg/308lbs
5 x 140kg/308lbs

Superset
Bent over rows
10 x 60kg/132lbs
6 x 100kg/220lbs
6 x 100kg/220lbs
6 x 100kg/220lbs
with GHD Glute ham raises
10, 10, 10, 10 x to fully upright

Deficit deadlifts .... standing on 3" plate
10, 10 x 60kg/132lbs
5 x 100kg/220lbs
5 x 130kg/286lbs
5 x 140kg/308lbs
5 x 140kg/308lb
5 x 140kg/308lb

Metcon ... deadlifts/rows/ab-mat sit-ups .... 8 minute target
4 rounds of
7 x 100kg/220lbs deadlifts
7 calories x Concept 11 Rower
14 x Ab-mat sit-ups
7 minutes 11 seconds

Stretching

60 minutes

Feeling rough .... went to a wine tasting last night (put in by John). Had some fantastic reds and after I'd tasted 8 different wines, they left the half full bottles on the table for a lucky few to finish off. Of course I started with the top shelf wines and worked my way down
Woke up this morning feeling very seedy, totally dehydrated and had a 7am training session scheduled with JP

Squats .... just the 2nd time squatting with JP after 'popping' my glute tendon 6 weeks ago so I was very tentative ...
8 x 90kg/198lbs .... felt sooo heavy but squat form felt good, then JP added 20kg to the bar Actually walked 110kg out and then re-racked it before manning up and facing my demons
6, 6, 6 x 110kg/242lbs .... concentrated on controlling the movement all the way, so no rebound out of the hole. Could feel the glute tendon stretch out but JP said my form was excellent
Box squats .... box squats to maintain load but limit the range
5, 5 x 140kg/308lbs .... still heavy on the shoulders but easy enough
GHD glute ham raises ....
Going from horizontal on the GHD to perpendicular, so a real hamstring curl
Deficit deadlifts ... standing on a 3" plate
5, 5, 5 x 140kg .... got better each set. Felt plenty heavy enough
Metcon .... JP said target 8 to 10 minutes
28 x 100kg/220lbs deadlifts, 28 cals on the air bike and 56 ab-mat sit-ups in total
All the deads were unbroken. Happy to smash the 8 minute target and could still talk at the end. Would have been interesting if he'd thrown in a heavy prowler push instead of the sit-ups

Overall .... good session but felt physically shattered. Should've learn from past experience that a wine night before an early training session isn't a good idea





Saturday 9th September 2017

165lbs .... Rehab squats and Bro sesh

Superset
Push presses
10 x bar, 30kg, 40kg
8, 8, 8, 8, 8 x 45kg/100lbs
with paused squats
5 x bar, 30kg, 45kg
5 x 55kg/121lbs
5 x 65kg/143lbs
5 x 75kg/165lbs
5 x 85kg/187lbs
5 x 95kg/209lbs

Superset
Seated cable rows
8, 8, 8, 8, 8 x 105kg/231lbs
with Pec deck flyes
12, 11, 10, 10, 10 x 89kg/196lbs

Superset
Calf raises on horizontal leg press
25, 20, 15, 14, 12 x 220lbs
with Wide grip pull-down
10, 9, 8, 8, 8 x 70kg/154lbs

All reps: 2 second pause at the peak contraction
Except push presses: power up, controlled eccentric

50 minutes

Glute tendon was achey after the squats/deads with JP. Easy weight with squats today and felt good to stretch it out. Pec deck flyes and cable rows are feeling very good





Sunday10th September 2017

Metcon @ home

John joined me for an 8am light starter to the day

Metcon @ home
15 minute AMRAP ... ascending reps ... Deads/ring dips/wall balls
Starting set
1 x 110kg/242lbs deadlift
2 x strict ring dips
3 x 14lb wall ball
then add one rep each round, so
2 x 110kg/242lbs deadlift
3 x strict ring dips
4 x 14lb wall ball
3 x 110kg/242lbs deadlift
4 x strict ring dips
5 x 14lb wall ball
4 x 110kg/242lbs deadlift
5 x strict ring dips
6 x 14lb wall ball
5 x 110kg/242lbs deadlift
6 x strict ring dips
7 x 14lb wall ball
6 x 110kg/242lbs deadlift
7 x strict ring dips
8 x 14lb wall ball
7 x 110kg/242lbs deadlift
8 x strict ring dips
9 x 14lb wall ball
8 x 110kg/242lbs deadlift
9 x strict ring dips
10 x 14lb wall ball
9 x 110kg/242lbs deadlift
10 x strict ring dips
11 x 14lb wall ball
Time cap 15 minutes

So total
45 x 110kg/242lbs deadlifts
54 x strict ring dips
63 x 14lb wall balls

Partner workout .... KB swings/single-unders/KB carries .... 5 rounds
5 rounds of:
10 x 32kg/71lb kettle bell swings
50 x single unders
50metres x 32kg/71lbs farmers' walk

+ stretching

50 minutes total

Metcon .... John and I did this one before so I'll have to check up how far we got. The idea here was to start off with 1 x deadlift, 2 x ring dips and 3 x wall balls and then add a rep for each round and just keep the wheels spinning for 15 minutes. John used the 30lb wall ball and I stuck to the 14lb girls' ball ... it was pretty soft and maybe I should move up to the 20lb wall ball. John was gassed at the end and his shoulders were dead after 63 x 30lb wall balls. Deads actually felt better each round and I should have knocked out a 10 rep set of deads after time. Wall balls are not my favourite but my movement is getting much better and more natural with them

Partner workout .... we alternated doing 10 KB swings each then 50 skips (single-unders for me and double-unders for John) and then did the farmers walks together holding on to one kettle bell ... this is a solid core exercise to maintain stability with the KB in one hand.

Football last night .... I had my 5th date last night and this time she came to my house to watch the AFL elimination final. She supports the crosstown rival team so I had to work really hard to empathise with her and her anxiety. We adjourned during the final quarter which was just as well .... her side lost to a kick after the siren. I think it's called Schadenfreude
Anyway, had a great night. When we parted I mentioned that I was training at 8 next morning and she said: 'whatever you're doing, don't stop .... '. Had a lovely time with a lovely lady



Sunday 10th September 2017

Round 2 ... bro stuff

Push presses
9, 9, 8, 8, 8 x 45kg/100lbs

Standing Smith Machine calf raises
25, 20, 15, 12, 10 x 25kg/55lbs each side

Close grip cable pull-down to chest
8, 8, 7, 7, 7 x 80kg/176lbs

Overhead cable triceps extensions
15, 14, 12, 10, 10 x 80lbs

50 minutes total

After my session with John I went for breakfast and was meeting my lady again: did some bro work for da pump

Bro pump on by Andrew, on Flickr

Hope you're all having as good a weekend as I've had!

[fittofattofit]

Tuesday 12th September 2017

Push/pull with JP

Warm-up
2 rounds
Ring rows .... 10
'Inch worms' .... 3 to full stretch

Pull-ups
6 x BW
5 x BW+12kg/27lbs
3+2 x BW+24kg/53lbs
3+2 x BW+24kg/53lbs
4+1 x BW+24kg/53lbs

Ring Dips
5 x BW
4+1 x BW+16kg/35lbs
3+2 x BW+16kg/35lbs
4+1 x BW+16kg/35lbs

Superset
Single armed DB bench presses
8 x 22.5kg/50lb DBs each arm
6 x 27.5kg/60lb DBs each arm
6 x 22.5kg/60lb DBs each arm
with Single arm supported KB rows
12 x 24kg/53lbs each arm
10 x 32kg/71lbs each arm
10 x 32kg/71lbs each arm

Metcon ... Bench press/rope climbs/deadball cleans .... 8 minute target
21 x 40kg/88lbs ... Bench Press
6 x 12 foot ... legless rope climbs
6 x 35kg/77lbs ... Deadball cleans
15 x 40kg/88lbs ... Bench Press
4 x 12 foot ... legless rope climbs
4 x 35kg/77lbs ... Deadball cleans
9 x 40kg/88lbs ... Bench Press
2 x 12 foot ... legless rope climbs
2 x 35kg/77lbs ... Deadball cleans
Tris burnt out on the bench press
12 rope climbs killed me

Stretching

45 minutes

I arrived a bit late today and had forgotten my shoes so this was an abridged session.
Weighted pull-ups and dips ... did some heavy (for me) weighted pull-ups and dips .. would have liked sets of 5 but broke them up
Superset ... single armed DB presses took a lot of core control to keep stable. 60lb DBs were sooo heavy for me. Rows were strict with the other arm supported on the knee and slow with a pause at the top. I hate pressing .... I like rows
Metcon ....
Bench press ... triceps were already burnt and very light weight on the BP but the tris got smashed with the 21 rep set.
Rope climbs ... this was to 12 foot, so not to the top of the rope, but it was supposed to be starting with a set of 6. Grip and pull strength was weak and it took me forever to get out the 6. 12 reps altogether
Deadball cleans ... over shoulder cleans with a 35kg/77lb ball. These were easy
Target destroyed me .... think it was about 12 minutes




Wednesday 13th September 2017

164lbs .... Rehab squats and Bro sesh

Superset
Push presses
10 x bar, 30kg, 40kg
9, 9, 9, 9, 9 x 45kg/100lbs
with paused squats
5 x bar, 30kg, 45kg
5 x 55kg/121lbs
5 x 65kg/143lbs
5 x 75kg/165lbs
5 x 85kg/187lbs
5 x 95kg/209lbs

Superset
Seated cable rows
8, 8, 8, 8, 8 x 105kg/231lbs
with Pec deck flyes
10, 10, 10, 10, 10 x 89kg/196lbs

Superset
Calf raises on horizontal leg press
25, 20, 15, 14, 12 x 220lbs
with Wide grip pull-down
8, 8, 8, 7, 6 x 75kg/165lbs

All reps: 2 second pause at the peak contraction
Except push presses: power up, controlled eccentric

50 minutes

On call tonight but managed to get away for an hour in the middle of the day for a quick bro and squats session.

[fittofattofit]

Thursday 14th September 2017

regular rehab session

Rehab session ... 4 rounds of:
Single leg glute bridge .... 10 x 5 sec hold each leg (BW+10kg) .... isometric glute tension
Single arm 'pen' presses .... 10 each side x 10kg loaded on a BB .... shoulder stability and strength
Pistol squats .... 10 x BW+8kg each leg .... slow negatives for tendon healing
Standing cable rotations .... 10 to each side .... hip, core and shoulder stability
Single leg deadlifts .... 10 each leg x holding two 10kg DBs .... slow negatives, loading the glute tendon
30 minutes

Glute tendon is achey after yesterday's squats but full mobility is there
Taking it easy the rest of the day ahead of a Squats?deads?who knows? day with JP tomorrow





Friday 15th September 2017

Squats and deads with JP

Warm-up
2 rounds
Paused Squats .... 5 x bar x 5 seconds
Lateral lunges .... 10 x bar

Squats
10 x 60kg/132lbs
5 x 90kg/198lbs
5 x 120kg/264lbs
5 x 120kg/264lbs
5 x 120kg/264lbs
Felt really good

Deadlifts
10 x 60kg/132lbs
5 x 90kg/198lbs
5 x 120kg/264lbs
5 x 140kg/308lbs
5 x 160kg/352lbs
Easy 5s

Hamstring Superset
Good Mornings ... 10 x 50kg/110lbs
Prowler pushes ... 125kg+50kg sled=175kg/385lbs x 40 metres
Good Mornings ... 10 x 50kg/110lbs
Prowler pushes ... 125kg+50kg sled=175kg/385lbs x 40 metres
Good Mornings ... 10 x 50kg/110lbs
Prowler pushes ... 125kg+50kg sled=175kg/385lbs x 40 metres

[B]Metcon ... 21-15-9 squats and deadlifts .... 3 minute target ... you can't be srs!
21 x 50kg/110lbs squats
21 x 50kg/110lbs deads
15 x 50kg/110lbs squats
15 x 50kg/110lbs deads
9 x 50kg/110lbs squats
9 x 50kg/110lbs deads
7 minutes!

Stretching

50 minutes

Squats .... 3rd time squatting with JP after 'popping' the glute tendon 7 weeks ago ...
5 x 60kg/132lbs .... felt feather light so that was a good start
5 x 90kg/198lbs .... felt light and squat form felt good. JP said 'we'll keep it light' and then added 30kg
5, 5, 5 x 120kg/264lbs .... form felt really good, so no pulling to the side during the squat and got deep. Avoided rebounding but felt strong in the hole
Deadlifts ....
5 x 140kg/308lbs .... light
5 x 160kg/352lbs .... no mindfcuks! Easy first rep and felt strong through all 5 reps.
Prowler pushes ... 125kg + 50kg sled so 175kg/385lbs
This was close to the heaviest I've ever done .... didn't feel bad though and each lap was unbroken. Could sure feel my hams working. Was gasping for my breath at the end
Metcon .... 21-15-9 squats and deads. JP said target 3 minutes! He didn't realise how dead I was
Very light @ 50kg/110lbs but my hams and glutes had been flogged and 50kg felt heavy
21 squats unbroken. 21 deads broken into 12+9 .... that took 3 minutes!
15 squats unbroken. 15 deads broken into 9+6 .... at ~ 5 minutes 30
9 squats unbroken. 9 deads unbroken .... finished at 7 minutes on the button
Overall .... really happy with the session

Watching the footy at home tonight and the cats look like they'll be playing my team in next week's preliminary final. May get no training done this weekend .... working all day Saturday at the new hospital .... loads of logistic issues so that everything is taking twice as long which means there'll be plenty of work of me to do. Date night tomorrow night to compensate

[fittofattofit]

Sunday 17th September 2017

Rehab squats and Bro sesh

Superset
Push presses
10 x bar, 30kg, 40kg
8, 8, 8, 8, 8 x 45kg/100lbs
with paused squats
5 x bar, 30kg, 40kg
5 x 60kg/132lbs
5 x 80kg/176lbs
5 x 100kg/220lbs
5 x 100kg/220lbs
5 x 100kg/220lbs

Standing Calf raises on Smith Machine
25, 20, 15, 15, 15 x 20kg/44lbs each side

Pec deck flyes
10, 9, 8, 8, 8 x 89kg/196lbs

Close grip V-handle pull-down to chest
7, 6, 5, 5, 5 x 80kg/176lbs

50 minutes

Yes ... I did manage to get some training in
I had a big breakfast but found a spare hour between breakfast and footy ... I did some squats at 100kg in order to stretch out the glute tendon, and they all felt fine. Afterwards went to the footy with John and had way too many beers and hotdogs, so it was good that I spent some cals in preparation
Hope you all enjoyed your weekend guys




Monday 18th September 2017

Push/pull with JP

Warm-up
2 rounds
'Inch worms' .... 3 to full stretch
Assault bike .... 7 cals

Bench press
10 x 40kg/88lbs
5 x 60kg/132lbs
3 x 70kg/154lbs
1 x 80kg/176lbs
1 x 85kg/187lbs
1 x 90kg/198lbs

Pull-ups
5 x BW
5 x BW+12kg/27lbs
3 x BW+24kg/53lbs
1 x BW+29kg/64lbs
1 x BW+32kg/60lbs =PR
0.9 x BW+36kg/79lbs
Could not get my chin over on the last pull

Superset
Single arm ring rows/CGBP
Archer rows ... 10 each side
CGBP ... 10 x 40kg/88lbs
Archer rows ... 10 each side
CGBP ... 10 x 40kg/88lbs
Archer rows ... 10 each side
CGBP ... 10 x 40kg/88lbs

Superset
Farmers' walk/Ring push-ups
Farmers' walks .... two 50kg 'suitcases' = 110kg/242lbs total x 40 metres
Ring push-ups .... 10
Farmers' walks .... two 60kg 'suitcases' = 120kg/264lbs total x 40 metres
Ring push-ups .... 10
Farmers' walks .... two 70kg 'suitcases' = 140kg/308lbs total x 40 metres
Ring push-ups .... 10
Grip smashed on the last farmers' walk

Metcon ... assault bike/push-ups/KB swings .... 6 minute target
Assault bike .... 9 cals
Push-ups .... 12
KB swings .... 15 x 24kg/53lbs
Assault bike .... 9 cals
Push-ups .... 12
KB swings .... 15 x 24kg/53lbs
Assault bike .... 9 cals
Push-ups .... 12
KB swings .... 15 x 24kg/53lbs
5 minutes 55 seconds

Stretching

50 minutes

Weighted pull-ups ... only just missed a PR @ BW+36kg ... got my mouth to the bar but just could not get my chin over
Superset Ring rows and close grip BPs ... single armed ring rows: holding a plank and rotating to tap the buckle, alternating with close grip bench presses
Farmers' walks ... last round was carrying two 70kg 'suitcases'. This meant starting with a 140kg/308lb deficit deadlift and then walking 40 metres. Grip was failing so had to break it up into four 15 metre stretches ... dropped them about one foot short but JP made me finish so 5 x 140kg deadlifts
Metcon ....
Assault bike/push-ups/KB swings .... hardest part was the push-ups! Triceps were dead and had to break the last set of 12 into 3s, 2s and singles
Overall .... nothing of note but I enjoyed the farmers' walks




Tuesday 19th September 2017

Metcon @ home

Metcon with John @ home
Thrusters .... 15 x 40kg/88lbs
BO rows .... 15 x 40kg/88lbs
Front squats .... 15 x 40kg/88lbs
KB swings .... 15 x 32kg/70lbs
Front rack lunges .... 15 x 40kg/88lbs
Farmers' walk .... two 24kg/53lb KBs x 160 metres
Single unders/double unders .... 100

Thrusters .... 15 x 40kg/88lbs
BO rows .... 15 x 40kg/88lbs
Front squats .... 15 x 40kg/88lbs
KB swings .... 15 x 32kg/70lbs
Front rack lunges .... 15 x 40kg/88lbs
Farmers' walk .... two 32kg/70lb KBs x 60 metres
Single unders/double unders .... 100

Thrusters .... 15 x 40kg/88lbs
BO rows .... 15 x 40kg/88lbs
Front squats .... 15 x 40kg/88lbs
KB swings .... 15 x 32kg/70lbs
Front rack lunges .... 15 x 40kg/88lbs
Farmers' walk .... two 32kg/70lb KBs x 60 metres
Single unders/double unders .... 100

Lost track of time
I used a Barbell for the thrusters, rows, front squats and lunges. John used two 20kg/44lb kettle bells for all of those, so much harder on the shoulders .... no way did I have the stability for that!
Good fun session and hard work on the legs and lungs

[fittofattofit]

Thursday 21st September 2017

regular rehab session

Rehab session ... 4 rounds of:
Single leg glute bridge .... 12 x 5 sec hold each leg (BW+10kg) .... isometric glute tension
Single arm 'pen' presses .... 10 each side x 10kg loaded on a BB .... shoulder stability and strength
Pistol squats .... 10 x BW+8kg each leg .... slow negatives for tendon healing
Swiss ball plank roll-outs .... 12 x 5 second .... hip, core and shoulder stability
Single leg deadlifts .... 10 each leg x holding two 10kg DBs .... slow negatives, loading the glute tendon
30 minutes

Feeling good loading through the glute tendon. Still sore but not 'grippy' ... if that makes sense




Thursday 21st September 2017

Squats and deads with JP

Warm-up
2 rounds
Paused Squats .... 8 x bar x 3 seconds
Reverse lunges .... 10 x BW

Squats
10 x 60kg/132lbs
8 x 90kg/198lbs
6 x 120kg/264lbs
3 x 140kg/308lbs
3 x 140kg/308lbs
3 x 140kg/308lbs
Was scared but 140kg felt really good ... no pain!

Deadlifts ... 8s
10 x 60kg/132lbs
8 x 90kg/198lbs
8 x 120kg/264lbs
8 x 140kg/308lbs
8 x 150kg/330lbs
8s felt great

Bar hump/rows Superset
BB glute bridges ... 12 x 90kg/198lbs
Yates rows ... 8 x 90kg/198lbs
BB glute bridges ... 10 x 120kg/264lbs
Yates rows ... 8 x 90kg/198lbs
BB glute bridges ... 8 x 140kg/308lbs
Yates rows ... 8 x 90kg/198lbs

Metcon ... 3 rounds of KTEs/sumo high pulls/airbike .... 7 minute target
Hanging knees-to-elbows ... 10
Sumo high pulls ... 10 x 40kg/88lbs
Assault bike ... 10 cals
Hanging knees-to-elbows ... 10
Sumo high pulls ... 10 x 40kg/88lbs
Assault bike ... 10 cals
Hanging knees-to-elbows ... 10
Sumo high pulls ... 10 x 40kg/88lbs
Assault bike ... 10 cals
6 minutes 35 minutes

Stretching

50 minutes

Squats .... 4th time back squatting with JP after 'popping' the glute tendon 8 weeks ago ...
8 x 90kg/198lbs .... felt really good and great mobility
5 x 120kg/264lbs .... easy reps. No pain
3 x 140kg/308lbs 1st set .... was very tentative. Stood with the bar for about 30 secs then re-racked. Committed and it felty easy
3, 3 x 140kg/308lbs 2nd and 3rd sets .... got easier each time
Deadlifts ....
8 x 140kg/308lbs .... good
8 x 150kg/330lbs .... felt strong through all 8 reps.
Metcon ....
Hanging knees-to-elbow ... got to get into a good rhythm. Lost it the second round and had to re-set
Sumo high clean pulls ... usually hate these but sort of figured them out. All unbroken
Assault bike ... pacing is the key. Went too fast the first round and then had to grab my breath before the HKTEs
1st round complete @ 1 minute 40 secs
2nd round complete @ 4 minutes 20 seconds
3rd round complete @ 6 minutes 35 seconds
Overall .... very happy with the squats and deads. Must hold it back a little

[fittofattofit]

Friday 22nd September 2017

AFL preliminary final

Didn't get to train today because I went to the footballl at Adelaide Oval! My team, Adelaide, smashed Geelong and will go into the Grand Final in Melbourne next weekend. Just so happens that I booked tickets for the Grand Final back in January and this year it's the year of the Crow
I've got an awesome weekend planned and this might be our first premiership in 19 years!

The view of the best Aussie Rules ground in the world!
At adelaide oval by Andrew, on Flickr








Saturday 23rd September 2017

Bench/deads volume @ home

bench press
10 x 40kg/88lbs
8, 8, 8, 8 x 50kg/110lbs
5, 5, 5, 5, 5, 5 x 60kg/132lbs
Volume. Concentrating on form

Deadlifts
10 x 60kg/132lbs
10 x 70kg/154lbs
10 x 80kg/176lbs
10 x 90kg/198lbs
10 x 100kg/220lbs
10 x 110kg/242lbs
7 x 120kg/264lbs
5 x 130kg/286lbs
5 x 140kg/308lbs
3 x 150kg/330lbs
3 x 150kg/330lbs
3 x 150kg/330lbs
3 x 150kg/330lbs
3 x 150kg/330lbs
Volume
Trying to clean up the first pull with the 150s

60 minutes





Sunday 24th September 2017

Rehab squats and Bro sesh

Superset
Push presses
10 x bar, 30kg, 40kg
8, 8, 8, 8, 8 x 45kg/100lbs
with paused squats
5 x bar, 30kg, 40kg
5 x 60kg/132lbs
5 x 80kg/176lbs
5 x 100kg/220lbs
5 x 100kg/220lbs
5 x 100kg/220lbs

....

and then I got called away for some pre-match beers

25 minutes

My youngest daughter was visiting form Melbourne for the weekend so I went out for brunch with her and was heading to the Oval again for the local AFL Grand final (think of this as the college Conference football final as compared to the Grand Final in Melbourne which is akin to the Super Bowl). I had a spare hour and hit the gym and was just started when John rang wanting to know if I wanted a pre-match drink. I finished off the Push presses and squats and then caught up with John for a post WO/pre match drink and then had a few more at the Oval and watched my SANFL team Sturt with the premiership








Monday 25th September 2017

Push/pull with JP

Warm-up
2 rounds
'Inch worms' .... 3 to full stretch
Inverted ring rows .... 10

Ring Dips
8 x BW
6 x BW+12kg/27lbs
5 x BW+16kg/35lbs
4 x BW+19kg/42lbs
2 x BW+21kg/46lbs
2 x BW+24kg/53lbs
Surprised

Ring Pull-ups
8 x BW
6 x BW+16kg/35lbs
4 x BW+19kg/42lbs
2 x BW+21kg/46lbs
2 x BW+24kg/53lbs
2 x BW+26kg/57lbs
Felt strong on these

Superset Bench press/BO KB rows
Bench press ... 10 x 50kg/110lbs
BO KB rows ... 12 x two 20kg/44lbs kettle bells
Bench press ... 8 x 60kg/132lbs
BO KB rows ... 12 x two 20kg/44lbs kettle bells
Bench press ... 6 x 65kg/143lbs
BO KB rows ... 12 x two 20kg/44lbs kettle bells
Rows are cool but benching sucks

Metcon ... 6 rounds x 9s ... deads/sit-ups/ring dips/push-ups .... 10 minute target
Deadlifts .... 9 x 80kg/176lbs
Ab mat sit-ups .... 9
Ring dips .... 9
Deadlifts .... 9 x 80kg/176lbs
Ab mat sit-ups .... 9
Ring dips .... 9
Deadlifts .... 9 x 80kg/176lbs
Ab mat sit-ups .... 9
Ring dips .... 9
Deadlifts .... 9 x 80kg/176lbs
Ab mat sit-ups .... 9
Push-ups .... 9
Deadlifts .... 9 x 80kg/176lbs
Ab mat sit-ups .... 9
Push-ups .... 9
Deadlifts .... 9 x 80kg/176lbs
Ab mat sit-ups .... 9
Push-ups .... 9
8 minutes 25 seconds

Stretching

50 minutes

Weighted ring dips ... strict and felt strong on these. Keeping the elbows tucked
Weighted ring pull-ups ... easy double @ BW+26kg
Superset KB rows and close grip BPs ... when my tris fail on the benching it's all or nothing. Sucks that I am so weak. Rows were strict and always feel good by comparison
Metcon .... 6 rounds of deads/sit-ups/pressing .... hardest part was the push-ups!
Deads ... light weight but 54 reps
Sit-ups ... 54 reps
Ring dips ... 27 reps, sets of 9 broken up into 9, then 5+2+2, then 5+3+1
Push-ups ... 27 reps, sets of 9 broken up into 5+2+2, then 3+3+2+1, then 3+3+1+1+1

Overall .... really was a hypertrophy session. JP commented that he can see I've gained a lot of size through the shoulders and arms the last few months
All good now that I'm back in the dating game

[taydbear7]

That's a ton of people there at the Rugby game.

[fittofattofit]

That's a ton of people there at the Rugby game.

That's not Rugby!
That's Australian Rules Football ... AFL = world's best ball game and sh!t's all over rugby




Wednesday 27th September 2017

Rehab squats/Bro sesh

Superset
Push presses
10 x bar, 30kg, 40kg
8, 8, 8, 8, 8 x 45kg/100lbs
with paused squats
5 x bar, 30kg, 40kg
5 x 60kg/132lbs
5 x 80kg/176lbs
5 x 100kg/220lbs
Didn't push too hard cos squats tomorrow

Pec deck flyes
10, 10, 10, 10, 10 x 89kg/196lbs

Seated cable rows
8, 8, 8, 8, 8 x 105kg/231lbs

Stretching

50 minutes




Thursday 28th September 2017

Squats and deads with JP and then ....

.... flying off to Melbourne .... Carn the Crows!

Warm-up
Sumo deadlifts .... 15 x 40kg/88lbs
Single legged deadlifts .... 10 x 40kg/88lbs each leg
BB roll-outs .... 5 x full stretch and 5 sec hold
Single legged deadlifts .... 10 x 40kg/88lbs each leg
BB roll-outs .... 5 x full stretch and 5 sec hold

Deadlifts
10 x 60kg/132lbs
10 x 100kg/220lbs
5 x 130kg/286lbs
3 x 150kg/330lbs
MF x 170kg
MF x 160kg
Had to happen. So stupid

Squats ... 10s
10 x 60kg/132lbs
10 x 80kg/176lbs
10 x 100kg/220lbs
10 x 115kg/253lbs
Slow and controlled. Felt good

Tri-set ... rope climb/lunges/prowler tows & drags
Legless Rope climb .... 5m
BB forward lunges .... 12 x 70kg/154lbs
Prowler forward drag .... 100kg+20kg sled=120kg/264lbs x 20 metres
Prowler backward drag .... 100kg+20kg sled=120kg/264lbs x 20 metres
Legless Rope climb .... 5m
BB forward lunges .... 12 x 70kg/154lbs
Prowler forward drag .... 100kg+20kg sled=120kg/264lbs x 20 metres
Prowler backward drag .... 100kg+20kg sled=120kg/264lbs x 20 metres
Legless Rope climb .... 5m
BB forward lunges .... 12 x 70kg/154lbs
Prowler forward drag .... 100kg+20kg sled=120kg/264lbs x 20 metres
Prowler backward drag .... 100kg+20kg sled=120kg/264lbs x 20 metres
Last rope climb was terrible!

Metcon ... 3 rounds of sandbag clean and front squats/airbike .... 6 minute target
Sandbag cleans and front squats ... 7 x 30kg/66lbs
Assault bike ... 7 cals
Sandbag cleans and front squats ... 7 x 30kg/66lbs
Assault bike ... 7 cals
Sandbag cleans and front squats ... 7 x 30kg/66lbs
Assault bike ... 7 cals
5 minutes 50 seconds
Gasping for breath

Stretching

50 minutes

Deadlifts ....
I hate starting the day with deads ... session was at 8am and feeling very tight.
3 x 150kg/330lbs .... looked good but felt slow
MF, MF, MF x 170kg/374lbs .... just couldn't do it, so dropped back to 160kg then
MF, MF x 160kg/352lbs .... So pathetic
I pulled 150kg x 8 last week and 160kg x 5 the week before but could not get my head around it
Squats .... squatted 140kg x 3 x 3 last week so feeling reasonable confident
10 x 80kg/176lbs .... felt really good and great mobility
10 x 100kg/220lbs .... good and strong. Could feel the last two reps slowing down
JP said '110kg will be easy but 10 x 120kg might be pushing it so let's do 10 x 115kg'
10 x 115kg/253lbs .... all slow and controlled to avoid loading up the glute tendon. Last two reps were slower but probably had 2 more
Pretty happy although glute tendon is a little achey now
Triset
Legless rope climbs .... good except for the last one = no grip left after dragging the prowler backwards. Made it half way up the rope so had to do it twice
Metcon ....
Sandbag clean and front squats .... sandbag power clean from the ground and then a front squat. This gets pretty anaerobic, so pairing this with the air bike had me gasping. Finished under the time limit because I pedalled furiously last round on the air bike but was dying for breath
Overall .... very happy with the squats but mind is fubared over deads

Today was 5 years that I've been with JP
This was from my post back then 27th September 2012



Interesting .... I still have the same problems except that I could pull 170kg back then




Friday 29th September 2017

Park Hyatt Melbourne .... AFL Grand Final Day - 1

Squats/Bro sesh

Superset
Push presses
10 x bar, 30kg, 40kg
8, 8, 8, 8, 8 x 45kg/100lbs
with paused squats
5 x bar, 30kg, 40kg
5 x 60kg/132lbs
5 x 80kg/176lbs
5 x 100kg/220lbs
5 x 100kg/220lbs
5 x 100kg/220lbs
Squats felt very good

Standing cable machine flyes
10, 10, 10, 10, 10

Seated calf raises on leg press machine
20, 16, 14, 10, 10 x 100kg/220lbs

Standing triceps rope press-downs
15, 12, 12, 10, 10

Stretching

60 minutes

Had dinner last night and brunch this morning with my daughter and then went to the hotel gym. This is a great gym for a hotel with a proper HS power rack, an oly bar and around 300kg of plates as well as DBs up to 80lbs, a rower and some good machines. Tonight there are 12 of us for dinner and the countdown starts to the big day tomorrow at the MCG and the Crows to take home the Premiership!

[Swuuu]

Ha ... given that she forgot Father's Day I may be dependent on in-laws

lol don't feel too bad man. A lot of people forget about those days.

Yes a third and a 4th and looking forward to catching up again ... just not sure how dating progresses these days

How about now?

How's everything feeling lately?

[rallyum]

[fittofattofit]

lol don't feel too bad man. A lot of people forget about those days.

A car would do but I'm not great on remembering those things myself

How about now? : p

How's everything feeling lately?

Yes .... dating has progressed
Things are going well (plus I think she's mad enough to like me)





Saturday 30th September 2017

At the Melbourne Cricket Ground .... AFL Grand Final Day

Crows for Premiers!


I was going to train today before heading too the MCG, but phuket .... got a corporate package and I'm going to enjoy it



Crows are going to smash it!




Sunday 1st October 2017

Misery session

The Crows lost after being the best side all year and the side faved by the pundits .... bad umpiring broke the momentum they had early but they got overwhelmed in the end. I had a great day with food and drink and some awesome seats from which to watch the match but I ended up drowning my sorrows

Before the game by Andrew , on Flickr




After the match I got separated from my friends, found my way back to my hotel room, and then fell asleep with my suit and boots on and missed the evening
Felt sorry for myself this morning and had a hungover training session where I was completely demotivated

Poverty Bench
10 x 50kg/110lbs
5, 5, 5, 5, 5, 5 x 60kg/132lbs
3, 3, 3, 3 x 70kg/154lbs
1, 1, 1, 1 x 75kg/165lbs

Wide grip lat pull-downs
10, 10, 8, 8, 8, 8 x 70kg/165lbs

EZ bar curls
10, 10, 10, 10, 10 x 30kg/66lbs

All done slow and controlled
Could not get motivated though and still spent about an hour
Off for a meal tonight and then I'll have to start getting over the loss .... another year to wait

Yes, it seriously sucks!
I drank myself to oblivion last night ..... I keep having to tell myself 'it is only sport' .... still .....

[fittofattofit]

Monday 2nd October 2017

Park Hyatt Melbourne

Squats/Bro sesh

Superset
Push presses
10 x bar, 30kg, 40kg
8, 8, 8, 8, 8 x 45kg/100lbs
with paused squats
5 x bar, 30kg, 40kg
5 x 60kg/132lbs
5 x 80kg/176lbs

Squats
5 x 100kg/220lbs
5 x 110kg/242lbs
3 x 120kg/264lbs
Felt very tentative *vids*

Standing BB calf raises
12, 10, 8, 8, 8 x 120kg/264lbs

Standing cable machine flyes
10, 10, 10, 10, 10 x 30lbs each side

Concept 2 rower
500m x 2 minutes
500m x 2 minutes
500m x 2 minutes

Stretching

60 minutes

Last night was another night out on the town but fortunately I'll be going dry from now on. Didn't get to sleep until 4am and then up again at 8. Had brunch with my daughter and then got to the gym. Did some squatting and took some vids to see how my form looks.

I did 115kg/253lbs x 10 with JP last week but I never get to see how I look

110kg/242lbs x 5
https://youtu.be/P5a3FxaFTBA

Was soooo tentative. Apologies for the long lead up, but it took me 30 seconds with the bar on my back for me to commit to it. Stupid because it did feel very light

120kg/264lbs x 3
https://youtu.be/qaUZ3X5HsBg

Same deal with the delay (which I didn't show this time). Felt OK once I got started

Tonight's my last night in Melbourne then back home but no work until Friday

[rallyum]

Tonight's my last night in Melbourne then back home but no work until Friday

And no premiership either.....


Hehe, your despair warms my demonic soul ^____^

Yes, it seriously sucks!
I drank myself to oblivion last night ..... I keep having to tell myself 'it is only sport' .... still .....

Rough game, that missed free massive, so have you been avoiding the papers like me when my fav team loses?