Can't squat. Can't bench. Can deadlift....a little.

Squats - 12 x 100kg
Single Leg Press - 3 x 10
Single arm KB Swings - 4 x 10 per side
Leg Extensions - 3 x 20
Leg Curls - 3 x 12
Abs - 100 reps

Bench - 11 x 80kg
Cable Rows
Dips
Lap Pulldowns
Weighted pull-ups up to BW + 28kg

I look like a bowling ball. Pull ups are very difficult to me. What you be up to my friend?

Work, work, work, play.

My new lady friend is great though, Billy.

I am, it appears in wedding season for the next 3 months. But, it is a chance to see friends from times gone past.

Today:

5" deficit deadlifts - up to 182.5kg
Coan SLDLs - so the bar is intentionally kept away from you at the bottom (a bit like a good morning in the hands) - 4 x 5 x 82.5kg
Hamstring curls - 3 x 8
Step-ups with 25kg sandbag - 5, 10, 15 per leg
Abs 110 reps

OH Press - 14 x 50kg
Pull-ups up to BW +28kg
OH DB Press - 5 x 10 x 20kg
Facepulls - 5 x 15
Lat Pulldowns - 5 x 10
Neck - lots.

Deadlift - 10 x 145kg
SSB squats - 5 x bar, 20, 40, 60, 80kg added.
SLDLs - 3 x 5 x 85kg
Reverse Hypers - 5 x 8
GHRs - 3 x 6

Trained at a different gym today - RP FITNESS in Cambridge. Well worth a look if you are ever down that way.

I might well join.

Does it have cool weights with a twist of 90210?

Indeed; Luke Perry and Shannon Doherty were DOMINATING the Olympic platform.

Bench - 10 x 85kg
Incline DB Bench - 5 x 16, 20, 24, 28, 32, 36, 40kg
Pendlay Rows - 5 x 50, 70, 90, 110kg
Cable stuff for back
Abs - 150 reps

OH Press - 12 x 52.5kg
Lateral Raises - 3 x 10
Facepulls - 3 x 20
Triceps Pressdowns - 5 x 10
Single Arm Cable Extensions - 3 x 10
Seated OH DB Press - 3 x 15
Lat Pulldowns - lots

What's up? I have been being tortured by my boss. They like me, so they said they have to stretch me a bit. In the sport of lifting being smashed is common, not stretched.

Hey buddy.

Being good at your job is a funny thing. People seem to take it upon themselves to make your life harder - and therefore more difficult to be good at your job - simply because you are good at what they have asked you to do already?!?

The best you can do is think of it as a compliment.

Back was still a little tender. But, I had a great day squatting.



Squats - 15 x 105kg. Must be a PB.
Light KB Swings - 5 x 15
Leg Curls - 3 x 10
Abs - 100 reps

OH Press - 10 x 55kg
Pull-ups up to BW + 30kg
DB OH Press - 5 x 10
Lat Pulldowns - 5 x 10
Abs - 5 x 20

Squats - 10 x 112.5kg
Petersen Step-ups - 3 x 10
Leg Extensions - 5 x 10
Leg Curls - 5 x 10
Abs - 5 x 20

Knee was a bit sore; but I felt I had a couple of reps left in the tank.