A new beginning in 2015

[fittofattofit]

Time to start a new log: 2014 was a bad year and 2015 marks a new beginning.

My old log
http://forum.bodybuilding.com/showth...2761551&page=1

About me
I'm 53, 5'6" and about 78kg/171lbs at the moment
I've been very consistently weight training since I was 20 but information about training was pretty much gleaned from Weider and Flex magazines and there were very few knowledgable people around. I taught myself and I know my training and form was poor but despite that I maintained reasonable shape. Unfortunately, I accumulated a lot of minor tears and injuries, culminating in a series of RC ruptures

This was before my first operation 10th Feb 2010, 48yo, 5'6" 176lbs 12%bf here (8 weeks after the initial RC rupture so I'd already lost chest mass)



I’ve struggled to regain anything of my size and condition since then with a whole run of operations and injuries

15th February 2010 ... 175lbs. Left supraspinatus totally ruptured and infraspinatus split. RC repair, acromioplasty, excision of clavicular head

24th August 2010 ... 164lbs. Right subscapularis ruptured and circumferential labral tear. Subscapularis repaired. Labrum repaired. Acromioplasty. LHB tendon severed and then tenodesed

3rd March 2011 ... 163lbs. Left infra and supra spinatus ruptured. Re-repair of supraspinatus. Infraspinatus unrepairable

15th June 2011 ... 160lbs. Ruptured left biceps tendon. Biceps tenodesis left LHB

23rd September 2011 ... 169lbs. Full thickness tear of supra and infra-spinatus. RC repair

Ruptured Lumbar Facet joint September 2013

3rd March 2014 ... full rupture of right distal biceps tendon while skiing. DTB Repair

1/9/2011 at my leanest and at 165lbs







Picture from June 2014 3 months after rupturing distal biceps tendon

Despite everything 2014 was looking good and then I was bowled over when my wife of 21 years walked out on me in June leaving me with the kids during a very difficult time. It's been a very stressful time and my motivation has been squashed for the last 6 months, but I'm now ready to put the past behind me and focus on moving forward

Physique Goals
To get back to 175lbs at the leanness I was in 2011

[fittofattofit]

Lifting
2014 was a year where I hit my best ever numbers on squats and deadlifts ... two moths after getting my DBT repaired I got a 165kg/363lb squat and a 190kg/419lb deadlift. I've got those lifts once more since but things feel in a hole as my marriage broke up and my lifts dropped back. As part of my move to make a break from the past I treated myself to a rack, bar and bumper plates .. no-one to stop me having a man-cave now

My new set-up at home ... haven't had the chance to use it in anger yet






Lifting targets for 2015:
Squat 180kg/400lbs
Deadlift 220kg/465lbs

[fittofattofit]

2015 so far

I’ve just returned home after 3 weeks holidaying with the girls. My 17 yo finished her High School final exams and I’d promised her we could go see ‘The Harry Potter Experience’ in Orlando as a reward for all the hard work. Of course, if we were going to be in North America I figured I may as well tack on some quality skiing time, and couldn’t visit the east coast without going to New York

10th to 18th January
6 days Skiing in Whistler

Distance = 180km/112 miles
Vertical = 31,000 metres/101,000 feet



My girls and a beautiful day in Whistler
We took it pretty easy .. I stayed skiing with the girls the whole time to keep my knees rested for when I go skiing with the boys in Jackson
After a night in Vancouver we flew to Orlando ... in the 80’s F on the day we arrived



19th to 23rd January
Orlando, Universal Studios Hard Rock Hotel
Had to visit Universal and Hogsmead/Diagon Alley 3 days running

3 days of roller coasters aren’t good for you ... I felt sick in the head and stomach for days
However when the alternative was outlet shopping the roller coasters were a good option
After that we flew to New York and into a blizzard

24th to 31st January
Hilton Hotel, Times Square




Monday and winter storm Juno ... tobogganing in Central Park

And outside the Met




Cold as phuk the whole week but on Tuesday we pretty much had the whole city to ourselves because the subway was closed. We made good use of our time and caught 5 shows on Broadway

Sunday matinee ... “Cabaret”
Wednesday matinee ... “the Elephant Man” with Bradley Cooper
Wednesday evening ... “Aladdin, the musical”
Thursday evening ... “The Book of Mormon”
Friday evening ... “Les Miserables” ... I even got to talk with Ramin Karimloo, the actor who plays ‘Jean Valjean’ afterwards about lifting

I’m in the lounge in ***** airport at the moment ... we’ve just travelled from JFK to Milan, then Milan to *****, and now about to board the flight back home ... a short leg of 13 hours .. 31 hours total traveling. We left JFK at 10pm Saturday and I’ll be home at 10pm Monday, then back at work 7am on Tuesday with a training session with JP, my trainer that afternoon
I’m looking forwards to catching up with everyone on the boards over the next few days

[fittofattofit]

Lifting sessions ... a lot to catch up on




Tuesday 6th January

Deadlifts with JP

Warm-up
Banded good mornings
Banded side steps

Deadlifts T&G
8 x 70kg (154lbs)
6 x 110kg (242lbs)
4 x 140kg (308lbs)
2 x 160kg (352lbs)
MF, MF, MF x 165kg

Deadlifts .. re-set
10 x 110kg (242lbs)

Superset
Pendlay rows
8 x 70kg (154lbs)
6 x 90kg (198lbs)
6 x 95kg (209lbs)
with ring pull-ups
10 x BW
10 x BW
10 x BW
Dead hang to chest-to-rings

Superset
KB swings
10 x 32kg (71lbs)
10 x 32kg (71lbs)
10 x 32kg (71lbs)
with GHD hyper-extensions
40 second hold + 5 reps
40 second hold + 5 reps
40 second hold + 5 reps
fuarck!

‘WOD’ ... target 6 minutes
Deadlifts 12 x 70kg (154lbs)
Ring rows 12
Ergo rower 12 calories
Deadlifts 9 x 70kg (154lbs)
Ring rows 9
Ergo rower 9 calories
Deadlifts 9 x 70kg (154lbs)
Ring rows 9
Ergo rower 9 calories
7 minutes 15 seconds

Hamstring and glute stretches

55 minutes



Thursday 8th January 2015

Rehab session

30 minutes




Friday 9th January 2015

165lbs

Squats with JP

Warm-up superset
Overhead squats ... paused
10 x bar
10 x bar
with lateral lunges
10 x bar
10 x bar

Squats
8 x 60kg (132lbs)
5 x 100kg (220lbs)
3 x 130kg (286lbs)
3 x 140kg (308lbs)
3 x 150kg (330lbs)
triple at 2 x BW

Superset
Step-ups .. 18” box
10 x 60kg (132lbs)
10 x 60kg (132lbs)
10 x 60kg (132lbs)
with deadball cleans
5 x 55kg (121lbs)
5 x 55kg (121lbs)
5 x 55kg (121lbs)
clean deadball to shoulder and drop

WOD’ ... target 7 minutes
pistol squats x 18
GHD sit-ups x 18
Airdyne bike 7 calories
pistol squats x 14
GHD sit-ups x 14
Airdyne bike 7 calories
pistol squats x 10
GHD sit-ups x 10
Airdyne bike 7 calories
8 minutes

50 minutes


Whistler Four Seasons Hotel Gym
Mon 12th Jan
Bro session


Whistler Four Seasons Hotel
Tu 13th Jan
Smith machine Squats
Smith machine incline benching


Thursday 15th January
Whistler Four Seasons Hotel
Smith machine squats
Smith machine incline benching


Sunday 18th January 2015
Vancouver YWCA
Squats
10 x bar
10 x 60kg (132lbs)
10 x 80kg (176lbs)
8 x 100kg (220lbs)
8 x 100kg (220lbs)
8 x 100kg (220lbs)
8 x 100kg (220lbs)
8 x 100kg (220lbs)

Bench press
Pulldowns
Pullups



Sunday 25th January 2015
Mid-City Gym W 42nd St NYC
Squats
10 x bar
10 x 135lbs
10 x 185lbs
5 x 225lbs
5 x 225lbs
5 x 225lbs
5 x 225lbs
5 x 225lbs
5 x 225lbs
5 x 225lbs

Bench press
Pulldowns
Spider curls



Monday 26th January 2015
Mid-City Gym W 42nd St NYC
Deads
10 x 135lbs
10 x 225lbs
10 x 225lbs
10 x 225lbs
10 x 225lbs
10 x 225lbs
felt much heavier than I’d expected

Pulldowns
Seated cable rows
Incline prone KB rows
10 x two 20kg KBs + 10 second hold
10 x two 20kg KBs + 10 second hold
10 x two 20kg KBs + 10 second hold



Tuesday 27th January 2015
Mid-City Gym W 42nd St NYC
Squats
10 x bar
10 x 135lbs
10 x 185lbs
5 x 225lbs
5 x 225lbs
5 x 225lbs
5 x 225lbs
5 x 225lbs
5 x 225lbs
5 x 225lbs

Bench press
Triceps pressdowns



Wednesday 28th January 2015
Mid-City Gym W 42nd St NYC
Deads
10 x 135lbs
10 x 225lbs
10 x 225lbs
10 x 225lbs
10 x 225lbs
10 x 225lbs

Pull-downs
EZ bar curls
Spider curls



Thursday 29th January 2015
Mid-City Gym W 42nd St NYC
Squats
10 x bar
10 x 135lbs
10 x 185lbs
5 x 225lbs
5 x 225lbs
5 x 225lbs
5 x 225lbs
5 x 225lbs
5 x 225lbs
5 x 225lbs

Bench press
HS iso rows


Friday 30th January 2015
Mid-City Gym W 42nd St NYC
Deads
10 x 135lbs
10 x 225lbs
10 x 225lbs
10 x 225lbs
10 x 225lbs
10 x 225lbs

EZ bar curls
Triceps pressdowns
Pull-downs



Saturday 31st January 2015
Mid-City Gym W 42nd St NYC
Squats
10 x bar
10 x 135lbs
10 x 185lbs
5 x 225lbs
5 x 225lbs
5 x 225lbs
5 x 225lbs
5 x 225lbs
5 x 225lbs
5 x 225lbs
5 x 225lbs

Bench press
Standing calf raises
Incline prone KB rows and holds

[securekey]

Hey brother... welcome back. I am just finding the new journal There is no doubt you had a tough 2014... glad to see the new start and new goals. Looking forward to following along.

That trip sounds like a lot of fun... I have been digging out of snow storms for the past couple weeks I need to become a 'snowbird' soon lol

[Flounderbout]

Thanks SK for the tip - thought we'd lost you there Andrew!

Welcome back - lovely looking rack, and some great targets for 2015. Looking forward to being along for the ride. May 2015 be as great as 2014 was chitty. And hey if you hit a 220kg dead, then I reckon it will be!

I reckon I'll join you in the race to those targets if I may!

[doughnutgut]

Unlurking to sub and support.

Was going to ring around and see if you were not hiding somewhere.


Lovely setup. Are you still going to be working with JT?

[Payton1221]

My 17 yo finished her High School final exams and I’d promised her we could go see ‘The Harry Potter Experience’ in Orlando as a reward for all the hard work.

It's official: MY daughter now hates you ;-) She read Harry Potter in the 3rd grade and she attributes it to her love of reading to this day (she's 19)

Friday evening ... “Les Miserables” ... I even got to talk with Ramin Karimloo, the actor who plays ‘Jean Valjean’ afterwards about lifting

That's cool. I read the abridged version (still 800+ pages) earlier this year: awesome!

2015 is the "year of Andrew!" Get 'er done big boy!!!!

[fittofattofit]

Hey brother... welcome back. I am just finding the new journal : There is no doubt you had a tough 2014... glad to see the new start and new goals. Looking forward to following along.

That trip sounds like a lot of fun... I have been digging out of snow storms for the past couple weeks : ( I need to become a 'snowbird' soon lol

Thanks SK .. 2014 was rough and I had to focus on getting the kids through the year. It took its toll on me and I lost motivation. I've still got lawyers to deal with and there's the whole financial thing ahead of me but I'm ready to move on and keep looking forward
I always assume that every Canadian skis ... snow is exciting for us Aussies but I suspect that sometimes the last thing you want to see is more snow

Thanks SK for the tip - thought we'd lost you there Andrew!

Welcome back - lovely looking rack, and some great targets for 2015. Looking forward to being along for the ride. May 2015 be as great as 2014 was chitty. And hey if you hit a 220kg dead, then I reckon it will be!

I reckon I'll join you in the race to those targets if I may!

220kg is very much aspirational, especially since I had a missed pull at 160kg for my first heavy pull day in a month

Unlurking to sub and support.

Was going to ring around and see if you were not hiding somewhere.

Lovely setup. Are you still going to be working with JT?

Thanks Leigh! I'll still keep up with JP ... I'm thinking that I'll e squatting 3 days a week but keeping it at moderate weight higher volume at home (to build strength but preserve my knees) but going heavier with him and I'll also squeeze in some regular benching to try and get my benching back where it was before I rogered my shoulders

It's official: MY daughter now hates you ;-) She read Harry Potter in the 3rd grade and she attributes it to her love of reading to this day (she's 19)

That's cool. I read the abridged version (still 800+ pages) earlier this year: awesome!

2015 is the "year of Andrew!" Get 'er done big boy!!!!

Thanks Mark ... I'm hoping that some consistency in training and diet and maybe some injury free time will pay off

[fittofattofit]

Tuesday 3rd February 2015

170lbs

Squats with JP

Warm-up
Paused squats ... 3 second pause ATG
10 x bar
10 x bar
with paused side lunges
5 x bar each side
5 x bar each side

Paused squats ... 3 second pause
5 x 60kg (132lbs)
3 x 90kg (198lbs)
3 x 110kg (242lbs)
3 x 120kg (264lbs)
3 x 130kg (286lbs)

Superset
BB step-ups to 18" box
16 x 60kg (132lbs)
12 x 70kg (154lbs)
10 x 80kg (176lbs)
with single legged drop squats
10 x each leg
10 x each leg
10 x each leg

Superset
Standing lunges
16 x 70kg (154lbs)
12 x 75kg (165lbs)
10 x 80kg (176lbs)
with GHD sit-ups
12
12
12

Glute and piriformis stretches

45 minutes


Paused squats
Today's session was planned to be 'light' to ease me back into training. My squat form felt good, my piriformis and glute was painfree, and JP commented that he was very pleased with my depth and with my strength out of the hole
120kg x 3 ... felt easy although I lost speed on the last rep
130kg x 3 ... OK for the first two reps but got so slow out of the hole on the last rep that I needed a light assist

Step-ups, drop squats and lunges all felt very good
Knees sounded crunchy but I was pretty happy with the session and very grateful to be 'eased' back into it







Friday 6th February 2015

Deadlifts with JP


Warm-up
Paused deadlifts
10 x bar
10 x bar
with single legged deadlifts
10 x bar each leg
10 x bar each leg

Paused Deadlifts
5 x 100kg (220lbs)
5 x 100kg (220lbs)
3 second pause at the knee, power lock out

Deadlifts .. T&G
3 x 140kg (308lbs)
F x 160kg (352lbs)
Mindfcuk. Just got way forward

Deficit deadlifts .. 4"deficit
3 x 140kg (308lbs)
3 x 150kg (330lbs)
F x 160kg
Easy @ 150kg. Mindfcuk @ 160kg

Deadlifts .. T&G
5 x 140kg (308lbs)


Superset
Inverted ring rows
with deadball cleans
10 x ring row
5 x 55kg (121lb) deadball clean
8 x ring row
4 x 55kg (121lb) deadball clean
6 x ring row
3 x 55kg (121lb) deadball clean
4 x ring row
2 x 55kg (121lb) deadball clean
2 x ring row
1 x 55kg (121lb) deadball clean


Superset
Pendlay rows
10 x 80kg (176lbs)
10 x 80kg (176lbs)
5 x 60kg (132lbs) 3 second holds
with GHD hyperextensions
15 x GHD hypers
15 x GHD hypers
30 second hyper hold


Piriformis and glute stretches

45 minutes

Deadlifts are still giving me grief ... The deads felt fine at 140kg and the plan was to go for 3 x 160kg and then 3 x 170kg but I just got forward on my feet and could not find the tension through the PC. I approached the bar several times and tensioned it but never really pulled. Mindfcuk again
JP got me to do the deficits to keep me back on my heels and 150kg felt fine at a 4" deficit. Mindfcuk @ 160kg again.
I really have to work to regain my confidence

The Deadball cleans felt good and the Pendlays and GHD hyperextensions had my lower back barking




Saturday 8th February 2015

Squats and bench ... home gym


Bench press
5 x 60kg (132lbs)
5 x 60kg (132lbs)
5 x 60kg (132lbs)
5 x 60kg (132lbs)
5 x 60kg (132lbs)
5 x 60kg (132lbs)

Squats
10 x bar
10 x 60kg (132lbs)
10 x 80kg (176lbs)
6 x 100kg (220lb)
6 x 100kg (220lb)
6 x 100kg (220lb)
6 x 100kg (220lb)
6 x 100kg (220lb)
6 x 100kg (220lb)

Poundstone curls
25 x bar
25 x bar
25 x bar
25 x bar


This was my first day playing in my hoe gym. I got my new 'spotting arms' today and this is the set-up that I had for the benching:



I started off with some benching trying to get my set-up on the bench feeling right. I went light because of my shoulders. This was just a trial but I'll be starting Macenko bench soon
With the squats I'm just trying to keep up the volume in between squat sessions with JP ... the next one if those will be on Monday. I'm hoping to start getting into a proper routine from next week

[-calvus-]

Hey Andrew. Jealous of the setup. That rack is beautiful. Glad you had a good time traveling with your girls. Great way to start the year and progress forward from the tough times. Looking forward to a great 2015 man.

[RyouBakua]

good seeing you back!


and that home gym those colours

so jealous




also love the skiing and daughter pics

5 shows in 5 days is pretty heavy

cool you got to talk with Karimloo

(always love to see les mis with colm wilkinson)

[GinjaNinja85]

Welcome back Andrew. Loving the man cave mission and let a triumphant 2015 commence!

That holiday as well... You don't do things by half do you mate. Sounds like a dream 3 weeks and just the tonic for 2014.

[bobbydigitaloa]

Count me in, Andrew.

[OrcaLifter]

In for the new journal, Andrew.

May 2015 be better all around.

[fittofattofit]

Hey Andrew. Jealous of the setup. That rack is beautiful. Glad you had a good time traveling with your girls. Great way to start the year and progress forward from the tough times. Looking forward to a great 2015 man.

Thanks Jeff! We all had a great time on our holiday and it was a special time travelling with the girls (they love their dad ), but I'm looking forward to getting into a routine now, getting my diet in check and finally making some gains in the gym

good seeing you back!


and that home gym : eek: those colours

so jealous




also love the skiing and daughter pics : D

5 shows in 5 days is pretty heavy

cool you got to talk with Karimloo

(always love to see les mis with colm wilkinson)

Thanks Ryou ... the rack and the plates are pretty cool ... now it's time for me to show them who's boss

And I love Les Mis and of course Colm Wilkinson is the classic Jean Valjean. Karol was cool though ... my youngest daughter made us wait outside the stage door on the Friday evening (freezing) to meet him. He came by signing playbills and when he got to my daughter and she said she came from Australia he stopped for a second. I said 'congrats on the show but I'm really impressed with your lifting' and then he started to chat. Turns out he only started lifting when he got the gig and has added 25lbs in 18 months. He'd just been squatting 300 for reps and has posted a 455 deadlift and his big target is for a 350 bench by the end of this year so I was very impressed ... not too many broadway singers could do that. Maybe High Jackman

Welcome back Andrew. Loving the man cave mission and let a triumphant 2015 commence!

That holiday as well... You don't do things by half do you mate. Sounds like a dream 3 weeks and just the tonic for 2014.

Thanks Michael!

Count me in, Andrew.

Thanks Bobby! I love the new avi .... barndoor back is hyoooge!

In for the new journal, Andrew.

May 2015 be better all around.

Thanks Orca .... I figured after 5 years I needed a new start!

[fittofattofit]

Monday 9th February 2015

167lbs

Squats with JP

Warm-up
paused side lunges
5 x bar each side
5 x bar each side

Paused box squats ... 3 second pause ... 12" box
5 x 60kg (132lbs)
5 x 90kg (198lbs)
5 x 100kg (220lbs)
5 x 110kg (242lbs)
3 x 120kg (264lbs)
F x 130kg (286lbs)
These really fired up the glutes
Totally burnt by the time I got to 130kg

Deficit SLDLs .. 2" deficit
6 x 100kg (220lbs)
6 x 110kg (242lbs)
6 x 120kg (264lbs)
8 x 100kg (220lbs) with 3 second negative

Tri-set circuit
DB step-ups 18" box ... 10 x two 40lbs
GHD sit-ups ... 10 x BW+5kg
GHD hyperextension ... 30 second hold +5kg
DB step-ups 18" box ... 10 x two 50lbs
GHD sit-ups ... 10 x BW+5kg
GHD hyperextension ... 30 second hold +5kg
DB step-ups 18" box ... 10 x two 50lbs
GHD sit-ups ... 10 x BW+5kg
GHD hyperextension ... 30 second hold +5kg
Low back and glutes were lit up!

Glute and piriformis stretches

45 minutes


I spent Sunday at a crossfit comp run by a friend ... it was down by the beach in a great location and I really enjoyed myself but I think I ate one too many snacks from the Paleo Cafe or else drank one too many fermented acai berry juices because I woke up today feeling nauseous and was soon blowing chunks. Next were the aches and pains so I cancelled out of work and then went to bed. When I woke I was feeling better so I kept my appointment with JP but I had no energy ... kept it short and easy. Glutes got a good working though and the paused squats off the box really made them fire. Wednesday I'll do some more squatting for volume in the home gym and then Thursday is deadlifts

[BabyOilBrah]

sheeeittt in for an awesome 2015.

[viennafat]

In on 1st page.
Totally missed this.

Wishing nothing but the best in 2015.

Mirin the home gym setup, the vacation, and the training sessions.
Good to see you back.

[adamsz]

Long time no talk Andrew. I'll be lurking and posting from time to time as always.

See you're still going full retard on the DL as always and failing reps

Sorry to hear about the tough times, but you'll make it out alright. Time to channel some of that frustration and grief into your workouts and make the best of it.

Thanks for being such a good member of the journal community. Everyone appreciates you.

[BabyOilBrah]

Also just read the OP and realized you were in NYC, damn man I'm like an hour north of there.

Did you enjoy broadway? My wife took me to see Book of Mormon for my bday 2 years ago, was hilarious.

[nwskier]

Amen for new beginnings!

and WTF, in NYC now? Keep me posted on your annual WY visit. Got a bit more snow today (15cm) and next storm cycle is looking like a week or so away. Perfect timing for your arrival. I've also got a few ideas on some new lines you and your boys might like to ski this year (with a little hiking).

There are some good Aussie coffee shops in NYC. And they have a Stumptown at Ace Hotel (from Portland/PacNW- the one place in the US that has reputable espresso/coffee drinks).

[Swuuu]

Looks like the time away did you some good. Sometimes its good to get away from everything! I wish you and your girls a very happy and healthy new yr. With positivity moving forward.

Crazy thing is everything is relative and it wasnt even cold in NYC haha. People from upstate ny would have been walking around in shorts still. Glad you had a good time though on your trip. How did you like mid city gym?

Im mirnin your home gym man! Looks like a good setup there. How many days a week do you think you will train at home?

[fittofattofit]

sheeeittt in for an awesome 2015.

I wish I could promise you that 2015 will be awesome but I'm going to give it a try ... gotta get a routine going

In on 1st page.
Totally missed this.

Wishing nothing but the best in 2015.

Mirin the home gym setup, the vacation, and the training sessions.
Good to see you back.

Thanks Tom, and thanks always for your support!

Long time no talk Andrew. I'll be lurking and posting from time to time as always.

See you're still going full retard on the DL as always and failing reps

Sorry to hear about the tough times, but you'll make it out alright. Time to channel some of that frustration and grief into your workouts and make the best of it.

Thanks for being such a good member of the journal community. Everyone appreciates you.

Thanks Zack, and yes: still failing the deads
I'm still yet to get into a routine and it will probably be the end of March before I'm starting to see some gains and confidence but 2015 is the year I'll pick start everything. And thanks for the kind words

Also just read the OP and realized you were in NYC, damn man I'm like an hour north of there.

Did you enjoy broadway? My wife took me to see Book of Mormon for my bday 2 years ago, was hilarious.

So are you in Long Island or Connecticut? I may well be back in NYC next year ... it's such a great place. We loved Broadway and we would have seen half a dozen more plays if we'd had time. The Book of Mormon was so funny ... very irreverent

Amen for new beginnings!

and WTF, in NYC now? Keep me posted on your annual WY visit. Got a bit more snow today (15cm) and next storm cycle is looking like a week or so away. Perfect timing for your arrival. I've also got a few ideas on some new lines you and your boys might like to ski this year (with a little hiking).

There are some good Aussie coffee shops in NYC. And they have a Stumptown at Ace Hotel (from Portland/PacNW- the one place in the US that has reputable espresso/coffee drinks).

I'm looking forward to Wy ... I saw that the extra snow had fallen so I'd like to order a new carpet of powder for when I arrive
It's literally a week away that I leave and I'll be skiing from the 20th up to and including the 28th. New lines would be awesome (even if it does mean hiking). It'd be great to catch up again and it's appreciated because I know that work has had you slayed
I cut way back on my coffee when I was away for the want of a decent brew. My first day back at work when I loaded up with my regular 3 double shots, I could barely hold a needle 30 minutes later my hands were shaking so much

Looks like the time away did you some good. Sometimes its good to get away from everything! I wish you and your girls a very happy and healthy new yr. With positivity moving forward.

Crazy thing is everything is relative and it wasnt even cold in NYC : p haha. People from upstate ny would have been walking around in shorts still. Glad you had a good time though on your trip. How did you like mid city gym?

Im mirnin your home gym man! Looks like a good setup there. How many days a week do you think you will train at home?

Thanks for the support Swuuu, and I didn't mind the snow at all. In fact it stayed sunny most of the time in NYC and really only snowed for two days. Mid-City gym was cool and it had everything that I want and it wasn't crowded at all when I was there. The price was keen as well.
I'm planning to train at least three days a week at home but I've still got a lot of things to catch up on (mainly for the lawyers) so I'm not yet into a good routine with me lifting

[bobbydigitaloa]

Sounds like you had a great time at the comp run by your friend . Reading about the box squats made me rethink what I may do this morning for squat training if the hips always for it. Nice sesh Andrew.

[BabyOilBrah]

I'm in CT bro

[viennafat]

I cut way back on my coffee when I was away for the want of a decent brew. My first day back at work when I loaded up with my regular 3 double shots, I could barely hold a needle 30 minutes later my hands were shaking so much

LOL

I can only imagine the look on the patient's face.

[moshvr]

Amen for new beginnings!

and WTF, in NYC now? Keep me posted on your annual WY visit. Got a bit more snow today (15cm) and next storm cycle is looking like a week or so away. Perfect timing for your arrival. I've also got a few ideas on some new lines you and your boys might like to ski this year (with a little hiking).

Make sure he brings poles this time ........

[GinjaNinja85]

Blows chunks...


goes to gym...



Maxes out box squats....





You're a crazy MF'er Andrew

[fittofattofit]

Sounds like you had a great time at the comp run by your friend : ). Reading about the box squats made me rethink what I may do this morning for squat training if the hips always for it. Nice sesh Andrew.

Thanks Bobby ... and I did have a great day. I went to support my friend who put on the show, as well as JP and a couple of other friends who were competing.
It was beautiful weather as well. Tok a few pics




The box squats were a nice change in focus and they've helped me work through some nasty hip and flexor strains in the past

I'm in CT bro : )

Not too far away for a post WO beer next time brah

LOL

I can only imagine the look on the patient's face.

Ha .... scared as sh!te but I calm them down by telling them that I only get paid if they wake up ....

Make sure he brings poles this time ........ : D : D

Ooh ... you're bringing back bad memories> forgot my poles that day and ruptured my right distal biceps tendon another ...

Blows chunks...


goes to gym...


Maxes out box squats....


You're a crazy MF'er Andrew : p

I confess, I wasn't the sharpest tool in the shed that day

Thursday 12th February 2015

164.5lbs

Squats and deads with JP

Warm-up
Paused ATG squats ... 10 x bar
Paused ATG squats (very wide stance) ... 10 x bar
Paused GMs ... 10 x bar
Paused GM/ATG Squat complex ... 10 x bar
Really great warm-up complex ahead of the squats

Squats
5 x 60kg (132lbs)
5 x 100kg (220lbs)
3 x 120kg (264lbs)
3 x 130kg (286lbs)
1 x 140kg (308lbs)
1 x 150kg (330lbs)
1 x 155kg (341lbs)
Squats felt really good
Last two @ 2 x BW

Deadlifts ... full re-set
6 x 100kg (220lbs)
4 x 140kg (308lbs)
4 x 140kg (308lbs)
4 x 140kg (308lbs)
Felt good

Superset
Pendlay rows
20 x 60kg (132lbs)
20 x 60kg (132lbs)
with Prowler pushes
110kg+50kg sled = 160kg/352lbs x 40 metres
110kg+50kg sled = 160kg/352lbs x 40 metres
No rest
Gasping for breath

Glute and piriformis stretches

45 minutes

I didn't expect much out of today ... I woke up and weighed myself @ 164lbs. Pretty pissed off with that and felt that being sick on Monday and off my food on Tuesday has had its effect. In addition I only got 4 hours sleep ... had to drop my girls at the airport for a 6am flight to Melbourne to help the youngest settle into her student accommodation
Warm-up complex
ATG paused squats > wide stance ATG paused squats > Paused GMs > paused GM/ATG paused squat/power up complex. My right knee had been achey and I was carrying an adductor strain but this all settled and I could feel that my hips and knees were tracking well
Squats
5 x 100kg ..... very easy
3 x 120kg ..... still good but slight slowing down on the rebound
3 x 130kg ..... JP said better than the 120 reps
1 x 140kg ..... easy single
1 x 150kg ..... felt better and lighter than the 140kg. 2 x BW squat
1 x 155kg ..... nearly got stuck in the hole. Still another 2 x BW squat so pretty happy
Deads
Concentrating on speed off the ground, lock out, then drop the bar crossfit style ... full reset each rep. 140kg felt good. Mindfcuk at 160kg though ... FML
Superset Pendlays/Prowlers
20 rep pendlays were anaerobic themselves and then straight into the prowler pushes. It was 95ºF and I was gasping for breath. Love the way the prowlers hit the calves, glutes and hammies though

Overall, I was very happy with the session. Still work to do on the deads