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» Can't squat. Can't bench. Can deadlift....a little. (Go to post)22-09-2020 @ 19:35 
Plate Loaded Chest Press: 40kg a side x 5 x 5 sets

3 Count Paused Incline DB Press: 25kg x 10 x 3 sets

Dips:

BW + 22.5kg x 6
BW against black band around neck x 10

Band Flyes x 12 x 3 sets
» Concept 2 Rowing Times. (Go to post)22-09-2020 @ 00:37 
Sorry boys. I irritated my QL a couple of weeks ago, and it's taking its sweet time to get back to normal.

I'll have a crack tomorrow.
» Can't squat. Can't bench. Can deadlift....a little. (Go to post)22-09-2020 @ 00:35 
Wayne_Cowdrey said:
This sort of thing happens when your age goes over 39.


I agree. Grin
» Can't squat. Can't bench. Can deadlift....a little. (Go to post)22-09-2020 @ 00:35 
jt said:What happened to your rowing?

Have you seen your Long man rival?


The back tweak has been dragging on for a couple of weeks.

I'll get back on the rowing machine ASAP.
» Can't squat. Can't bench. Can deadlift....a little. (Go to post)21-09-2020 @ 16:45 
Today, my lower back - around the QL area - has been a bit achy: as I tweaked it picking up a 25kg plate the other day.

So, I did DE Squats, with very little bar weight - and quite a lot of band tension.

40kg + Red & Green Bands - probably about 100kg+ of tension at the top. 8 sets of 2.

Tempo Back Extensions - 5kg x 8 x 3 sets

Leg Extensions: 120kg x 25

Standing Leg Curls: 3 plates for 3 sets of ten.
» Can't squat. Can't bench. Can deadlift....a little. (Go to post)21-09-2020 @ 16:41 
Did some running and Abs the other day
» Lyrics. A couple of unforgettable powerful sentences. (Go to post)20-09-2020 @ 15:46 


"If you got thirty-six prostitutes - and thirty cents in your pocket - what you got? Proof that hos come a dime-a-dozen baby!"
» Can't squat. Can't bench. Can deadlift....a little. (Go to post)18-09-2020 @ 15:17 
Thank you mate.

They are few and far between. Grin
» Can't squat. Can't bench. Can deadlift....a little. (Go to post)17-09-2020 @ 11:02 
Lat Pulldowns - 80kg x 8 x 3 sets

Iso Row Machine - 60kg side x 6 x 3 sets

Weighted Pullups up to 32.5kg: this may well be a pb???

CSR - 40kg x 12 x 3 sets
» Can't squat. Can't bench. Can deadlift....a little. (Go to post)16-09-2020 @ 07:41 
Low Intensity Cardio.

Treadmill 45 minutes - 10% Incline.

30 minutes@4mph
15 minutes@4.2mph

Burnt 800 calories
» Can't squat. Can't bench. Can deadlift....a little. (Go to post)15-09-2020 @ 21:51 
Neutral Grip Incline DB Press: 30kg x 6 x 3 sets

Decline DB Press: 25kg x 20

Dips: 20kg x 10

Band Flyes x 12 x 3 sets

Band Facepulls x 20 x 5 sets
» Can't squat. Can't bench. Can deadlift....a little. (Go to post)14-09-2020 @ 16:03 
Leg Extensions: 110kg x 25 reps total

Leg Press: 250kg x 19 reps total

Lunges: 15kg DBs x 30 metres

Lying Leg Curls x 12 x 2 sets

TKEs x 20 x 3 sets

Glute Machine: 50kg x 8 x 2 sets

McGill Crunches
Bird Dogs

Weighted Crunch x 15kg x 10 x 3 sets

Leg Raises x 12 x 3 sets

Twisting Crunches x 15kg x 10 x 3 sets

Roman Chair Abs x 10 x 3 sets
Machine Crunch x 30kg x 10 x 3 sets
Cable Obliques x 25kg x 10 x 3 sets

Tempo Back Extensions x 8kg x 8 x 3 sets
» Can't squat. Can't bench. Can deadlift....a little. (Go to post)13-09-2020 @ 22:57 
Neutral Grip DB Press: 40kg x 5,, 27.5kg x 17

Band Flyes x 15 x 3 sets

Neutral Grip Machine Press x 90kg x 10
» Can't squat. Can't bench. Can deadlift....a little. (Go to post)09-09-2020 @ 14:19 
Weighted Pull-ups - 17.5kg x 2 x 10 sets
» Can't squat. Can't bench. Can deadlift....a little. (Go to post)09-09-2020 @ 14:16 
samue1son said:
I was 12 and it ended in a crusty sock



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