Session 328



Legs/lower


Sled leg press excluding machine weight
100kg 18
150kg 15
200kg 15
250kg 10
310kg 6

Bb RDL
50kg 10
100kg 10
140kg 8
160kg 7
180kg 4


Calf raise
135kg stack 9 - 8
100kg 10 - 8

Lying ham curl
85kg stack 7
65kg 12

Leg extension
29kg 20 (feeler set… weird dull ache in left patella??)
69kg 12
93kg 10

Kettlebell swing
24kg 20
40kg 15 - 15

 

Decided to leave out back squats as I’m sure most of that is what is causing my upper back and neck issues.
Since Monday I’ve been getting pain in my left kneecap for some weird reason.
Don’t think I’ve hit it. Just feels painful to the touch and when under load.
Been absolutely shattered lately too. Maybe something in the air.

here is 180 RDLs

 

Session 328



Push



Bench press
60kg 15
100kg 10
120kg 5
130kg 3

Incline bench press
80kg 10
100kg 6 - 5

Incline db press
35kg 10
40kg 7 - 5

Db lateral
17.5kg 13 - 13 - 11
10kg 14

Pec deck
80kg 11 - 10 - 10

Tricep push down machine
149kg 9 - 6

Close grip bench press
80kg 8 - 5
60kg 7

current step count has double since last week because of where I’m working.
Lots of activity. Calories have gone up due to demands. Still counting. But not in a deficit. Around maintenance or just over worst ways
Beauty of that is I do feel better lifting.

120 for 5 below

 

Still a UNIT AS usual.... 💪💯

 

Session 329

cardio only

Bag work 8 x 2

skipping 4 x 2

pretty much all I had in me after 12hour day.
another 20k step day too.

 

Session 330


Pull

Deadlift
60kg 10
100kg 10
140kg 6
180kg 6
220kg 5

Lat pull down
60kg 15
90kg 9 - 8
100kg 7

Seated low row
60kg 10
85kg 8 - 9

Bb shrug
70kg 15
120kg 10 - 10

Low cable shrug
50kg stack 20 - 15 - 14

Cable bent over row
36kg 15 - 15 - 14

Db curl
22.5kg 8 - 7
15kg 15

Db swing
15kg 15 - 12 - 12

Hanging Leg raise
30

Hyper extensions
30

Below: Deadlift top set and number on the scale today

 

Monster mate! 5 plate dead is a long term goal for me and you're repping it for fun. 🤣

 

Gaz you’ll get it eventually mate!
I’ve no doubt. You’ve basically done the bench. You’ll have it in you! I’ve got faith!

 

Looked good there’s Jezza! You’ve been off a while too haven’t you? You’ve kept up a good level of strength and size. I actually don’t want to get on the scales as I can feel I’ve lost a fair bit.

 

Thanks dude!!
Yes I can’t remember exactly when now but it got to be on here somewhere ha!
I haven’t seen any big change in weight this time round. I gained some weight and returned to roughly the same weight I was on my last blast only I didn’t get as heavy this time.
I have become more vascular and have a bit more traps but that’s about it, nothing to drastic.
It’s surprising to hear mate. Just shows how mad strong you are still moving that kind of poundage and under 100kg!!

 

Beast, made the deadlift look easy, probably was for you, but beast strength for sure! Get more weight on next time.... 😲😋

 

Session 331

cardio only

bagwork 10x 2 - 1 min rests

skipping 3x 2 - 1 min rests

was certainly enough.
Busy day doing bits around the house… 18k steps

 

Forgot to mention, I booked a DEXA scan for back end of September.
Will see if I can get the ball rolling on fatloss.
Currently 101/101.5 ish.
Will be looking to lose 1lb per week.
So hopefully look ok come end of September.
I’ll post my old scan for a comparison.

 

Session 332

legs


Squat
60kg 9 with pauses
100kg 6 with pauses
140kg 6
160kg 6
180kg 6
200kg 3
140kg 11 - messed up the set, never lowered the safety’s and I bumped them one side on 9th rep and really knocked myself off balance.


Bb RDL
60kg 10
100kg 8
140kg 4
160kg 7
180kg 5

Sled push
120kg 2 sets
160kg 2 sets
200kg 2 sets
225kg 2 sets

Walking db lunge
15kg 8 - 10 - 10 (per leg)

Db RDL
15kg 10 - 12 - 8

Calf raise
135kg stack 6 - 6
100kg 8
70kg 14

Crunch machine
105kg stack 12- 13

Hanging leg raise
10 - 15

bw 102.3 this morning.
back on the low carbs gang now to try and shift a little tub before my DEXA.

 

Well done mate, as usual made all look easy... 💪💯 200kg squat, that's like picking up a Triumph Speed Triple and squatting it with kgs to spare.... 😲 If there was a UKM Beast Club, you'd be a permanent member, with a few others that come to mind too...!!

 

That 200 squat looked nowhere near your limit, dude!

 

It may not have looked it gaz but it certainly felt HEAVY!!!

 

Session 333



Push


Bench press

60kg 12
80kg 8
100kg 6
120kg 5
142.5kg 6 SS
150kg 3 SS


Incline bench
60kg 12
100kg 7
105kg 4

Incline db press
No 35s?
40kg 7
45kg 5

Seated Db lateral raise
22.5kg 10 - 9 - 8
15kg 19 - 15
(long rest due to having to spot someone)

Bw dip
16 - 13 - 10

Tricep push down
50kg stack 9 - 8
36kg 12 - 10

Pec deck
80kg 8 - 6
55kg 14

Weights, reps and sets all over the place today was a little like a social club. Too much chatting to maintain good intensity.
Some bits from today below..

Saw osteo yesterday, they said I’m extremely tight in the mid trap and neck region and will need to follow up for more appointments. The spent long messing about with my neck the appointment ran over by 10 minutes.
At least I got my moneys worth!

 

Session 334

cardio only

skipping 12x2mins 1 min off

stationary bike 12 mins
moderate resistance

 

Session 335


Lat pull down
60kg 15
90kg 8 - 7 - 7

Seated low row
60kg 12
90kg 7 - 8 - 7

Cable shrug
50kg stack + 7.5kg 17 - 16 - 15

Single arm bent over db row
40kg 12
50kg 8 - 7
Had more in right arm

Seated hammer strength row
150kg 9 - 8 - 8


Rev grip lat pull down
50kg 20 - 20 - 20

Left a few bits out as to not overstress traps.
Osteo on wed.

 

Session 336



Push - At work lunchtime


Db Bench
32kg 20 - 21
22kg 42

Standing Db press
32kg 7
22kg 15 - 15

Db lateral
12kg 22 - 20 - 20

Db overhead tricep extension
32kg 15 - 15

Diamond push-up finisher
20

Took around 35mins.
25k steps and a long ol’ day at work!

 

Session 337



Pull -work lunchtim



Assisted chin up (BW 102kg)
Purple band (15-20kg)
13 - 10 - 11 - 11

Bent over db row
32kg 12 - 13 - 12 - 12

Db shrug
32kg 15 - 16 - 18

Band pull apart
Purple (15kg-20kg) 26 - 25 - 25

Db curl
22kg 8 - 7 - 5

Seated bent over row/shrug
22kg 15 - 15 - 12

Another busy work day. 20k steps

 

Session 338

cardio only

12 x 2 bag work

4 x 2 pad work

3 x 2 skipping

1 minute rest between all.

 

Do you have someone trusted to do the pads?

 

Session 339



Push (with nephew)



Bench press
60kg 15
100kg 8
115kg 7
122.5kg 5

Incline Bb bench press
60kg 20
100kg 6 - 6

Seated db press
27.5kg 12
37.5kg 5 - 6

Seated db lateral
15kg 20
17.5kg 15 - 13

Pec adduction machine
70kg 16 - 15 - 14

Cable Tricep push down
26kg 20
32kg 15 - 16

his idea to train, couldn’t do legs due to football following day.
So I’ll do legs at some point tomorrow.
Will be swerving heavy squats/hacks or anything where I’m resting lots of weight on shoulders until I can kind of get back to normal with neck and traps.
Will likely all be machines but certainly won’t be an inferior workout.

 

Session 340


Legs

Seated plate loaded Ham curl
20kg 20
40kg 15
60kg 12

Sled Leg press minus sled weight
100kg 20
150kg 15
200kg 15

Bb Squat
60kg 8
100kg 8
140kg 7
160kg 3 (left quad cramping?)

Bb RDL
60kg 10
100kg 8
140kg 8
160kg 7

Cardio
Bag work 5 x 2min 1 min rests

(Aimed for 6 but right bicep is twinging so left it there)

Calf raises at home - single leg
15 - 15 - 15 - 12

Been lower carb again for about 3 days or so now and feeling it during any extended sets or higher intensity.
Kept squat reps down and light for the sake of my neck/traps. Happy to get some done.
Bicep is sore though so see how that is in the morning.

 

update on general bits

sleep had improved, due to work and next baby stage. (I’m sure work will
Interfere again once it picks up again after summer)

eating habits.
Most meals are low carb or if having any most are coming in after workouts or at dinner time.

not much change in scale weight but looking ever so slightly leaner. 101-103kg.

breakfast is mostly 3-4 whole eggs and cheese or cheese omelette.

odd day here and there I may have protein pancakes and 250-300g Greek yogurt but not often as the yogurt is causing bloat.

work snacks are salmon/chicken with veg or without. Cold in these instances.

dinners are where carbs come in.
Roughly somewhere between 80-100g carbs a day. The rest is proteins and fats.

need to somehow introduce fasted cardio into the equation again…it’s just managing it around kids waking when I do and then rushing out the door for work early to beat the morning rush.

DEXA in about 6 weeks or just under. Enough time to lose a little fat and see the difference between 2019 and now.
last one I had from memory weighed 88kg at 18% (looked visibly much leaner than 18 though strangely…) will post a pic and the old scan for reference for anyone interested in looking and comparing.

As for fitness I’ve been trying to hit the bag, skip or get on the static bike for around 20-30 minutes at a time.
RHR is slightly lower and bp is looking good.

Blood test coming up as I’m looking to be given some oral terbinifine to eradicate some reoccurring toenail issues that ive had.
Won’t be a comprehensive blood test as per normal as this is courtesy of NHS.

 

Session 341



Push


Db incline bench
22.5kg 15
32.5kg 10
45kg 7 - 5

Db lateral raise
17.5kg 15
20kg 12 - 10

Bb bench press
60kg 15
100kg 11
110kg 7
125kg SS 10/11

Dip bw only
15 - 13 - 10

Pec adduction machine
69kg 13 - 12 - 12

Tricep push down machine
125kg 10 - 9 - 9

Stand Bb OHP
40kg 11/12 - 11 - 10

Hyper extensions
Bw 15 - 12 - 10

Hanging leg raise
15 - 12 - 12

 

Session 342



Pull


Deadlift
60kg 10
100kg 10
140kg 6
180kg 13
220kg 4

Lat pull down
60kg 17
80kg 11
90kg 9

Seated low row
60kg 14
75kg 12
85kg 9

Cable shrug
50kg stack 16 - 14 - 13

Db curl
22.5kg 6 - 5

Bb shrug
100kg 15 - 15 - 14

Db swing
12.5kg 17 - 15 - 11

Standing high cable curl
17.5kg 20
20kg 15
25kg 9