Can I come too

coffee_cake

over now, went well
I think I'm picking up a cold though

Barbell Bench Press
20 kg x 8 reps
30 kg x 8 reps
30 kg x 8 reps
30 kg x 8 reps
30 kg x 8 reps
30 kg x 8 reps

Dip Progression
6 reps | dips
6 reps | dips
8 reps | dips

Seated Leg Curl
45 kg x 10 reps
45 kg x 10 reps
45 kg x 10 reps

Lat Pulldown
21 kg x 12 reps
21 kg x 12 reps
21 kg x 12 reps

weak as a day old kitten. didn't feel like cardio today
time to play some guilt free pillars of eternity

coffee_cake

enjoying freedom

Romanian Deadlift
20 kg x 10 reps

Sumo Deadlift
60 kg x 8 reps
60 kg x 8 reps
60 kg x 8 reps

Rack Deadlift
50 kg x 8 reps
50 kg x 8 reps
50 kg x 8 reps

Barbell Lunges
20 kg x 10 reps
they didn't work too well in socks and i didnt wanna squish my new runners

Barbell Bench Press, feet up
20 kg x 8 reps
25 kg x 10 reps
25 kg x 10 reps
25 kg x 10 reps

Group A
Seated Dumbbell Shoulder Press
5 kg x 8 reps
5 kg x 8 reps
Lying Dumbbell Tricep Extension
5 kg x 8 reps
5 kg x 8 reps


Elliptical Trainer
00:08:30 | 1.5km
lol

Alf Veedersane

You can lift all the extra weight on the bar now there's that other weight off your shoulders!

coffee_cake

This place has a gym. On my holidays.
And a squat rack. I didn't bring squat shoes though

Bench 20x8
30 5x5
35 1x5

Rdls
20 1x8

Sumo dls
60 4x5

Skullcrushers with a wiggly bar
Bar 3x10
Bar + 1.5s 1x8
Bar + 2.5s 1x8

And alllll the walking

coffee_cake

Cgbp, bb lunges, db ohp, db flyes
Also sunburn gainz despite factor 50

coffee_cake

Holidays weight gain ... 0

Mostly just been going for walks lately
Had a session with hanley today!
I learned a new warm up thingy that's like a resistance band crab walk

We did pause squats and toes elevated squats which are all nasty. Lots of high bar things
Sumos are still ok, then we did pause off the floor DLs which are also nasty
My legs were pure jelly after that, I think the amount of time away from proper training had a knock on cos the weights had to be kept low
Wide grip bench and paused and stuff. And wheelbarrow rows!

Lots of volume ahead! It's very exciting

I am pretty sure i will have lost the ability to walk by this evening

caviardreams

bluewolf wrote: »

Wide grip bench and paused and stuff. And wheelbarrow rows!

What are these? :eek: Do they actually involve a wheelbarrow? Sounds exciting

coffee_cake

https://www.youtube.com/watch?v=iHIMuWe0KOs

Except they just call it seated rows
There's another video with a dude calling it a wb row

coffee_cake

Ok here we go

Week 1 day 1

warm up stretches + crab walk

Barbell Squat, toes elevated
20 kg x 5 reps
25 kg x 5 reps
30 kg x 5 reps
knees out knees out

Barbell Squat, paused, 2s
37.5 kg x 6 reps
37.5 kg x 6 reps
37.5 kg x 6 reps
37.5 kg x 6 reps

very hard. upper limit in terms of weight and reps.
Stood up properly and didn't bail out by GMing when they got hard
Active pause not sitting there
rests ~2mins, last rest was ~3min

Barbell Incline Bench Press
20 kg x 5 reps
27.5 kg x 6 reps
27.5 kg x 6 reps
27.5 kg x 6 reps
27.5 kg x 6 reps
27.5 kg x 6 reps
27.5 kg x 6 reps

hard but manageable

Romanian Deadlift
20 kg x 5 reps

Barbell Deadlift, 1+2
1 rep = 1 deadlift + 2 RDLs

42.5 kg x 2 reps
42.5 kg x 2 reps
42.5 kg x 2 reps
42.5 kg x 2 reps
42.5 kg x 2 reps
42.5 kg x 2 reps
42.5 kg x 2 reps
42.5 kg x 2 reps
42.5 kg x 2 reps
42.5 kg x 2 reps

fine. Now that I've done it all could probs go a little heavier. I won't but just for my notes

Seated Dumbbell Row
2 kg x 20 reps
2 kg x 20 reps
2 kg x 10 reps

definitely could go heavier

Legs are now destroyed... did not opt to do cardio

Good stuff!!


Oh, total time was 55 mins

coffee_cake

loads of stretches etc

Barbell Squat, toes elevated
20 kg x 5 reps
30 kg x 5 reps
40 kg x 5 reps

Barbell Squat (HB)
50 kg x 4 reps
50 kg x 4 reps
50 kg x 4 reps
50 kg x 4 reps
50 kg x 4 reps
50 kg x 4 reps

definitely easier than the paused squats were.
Started off doing them a bit slowly but that's what tempo ones will be for so picked it up a bit. chest up knees out. wider stance toes forward like we practised. I think it's working
rests ~ 2min

Wide-Grip Barbell Bench Press
(index on rings; rings 810mm)
20 kg x 5 reps
32.5 kg x 5 reps
32.5 kg x 5 reps
32.5 kg x 5 reps
32.5 kg x 5 reps
32.5 kg x 5 reps
32.5 kg x 5 reps
32.5 kg x 5 reps (PR)

there's two types of bars in my gym, older shorter ones and shinier longer ones. the one on my favourite bench station today was the longer one so I measured and the rings are indeed ipf approved 810mm apart. I know how wide that is compared to the station now so I should be ok even if the bars are swapped

again not easy but quite manageable

Romanian Deadlift
20 kg x 5 reps
Barbell Deadlift, paused off the ground
50 kg x 5 reps
50 kg x 5 reps
50 kg x 5 reps
50 kg x 5 reps

grand. didn't take much breaks
did *not* bounce the barbell off the floor.

Chest Supported Dumbbell Row
3 kg x 12 reps
3 kg x 12 reps
3 kg x 12 reps
3 kg x 12 reps

I havent found a machine that could be this yet but I found a possibility. couldn't work it. whenver i finally see someone at the desk I'll ask

total time 55 mins same as Fri
think i'm getting into the swing of it

coffee_cake

stretches as usual

today's levels of do not want were very high. I was in bed with my electric blanky before I had to head back out :pac:

Barbell Squat, toes elevated
20 kg x 5 reps
20 kg x 5 reps
20 kg x 5 reps

Barbell Squat, tempo, 3030
20 kg x 8 reps
20 kg x 8 reps
20 kg x 8 reps

holy jesus these are hard. I don't think I could have added another rep if you paid me.
(I've just looked at week 2 day 1. uh oh )
~2 min rests

Barbell Bench Press, 3s pause
20 kg x 5 reps
27.5 kg x 5 reps
27.5 kg x 5 reps
27.5 kg x 5 reps
27.5 kg x 5 reps
27.5 kg x 5 reps
27.5 kg x 5 reps
27.5 kg x 5 reps

medium to hard difficulty. Kept pauses active

Romanian Deadlift
20 kg x 5 reps

Sumo Deadlift
50 kg x 7 reps
50 kg x 7 reps
50 kg x 7 reps

very easy. I'd go 60 or 70 on those

Time taken : ~30 min
I forgot to turn on the timer until after either set 1 of the toe squats or set 1 of the 3030 squats

Was ready to just go home then but my resting HR has been creeping up the longer I've been not doing cardio sooooo

Elliptical Trainer
00:15:00 | 2.5km

Week 1 is now over

coffee_cake

stretches etc

Barbell Squat, toes elevated
20 kg x 5 reps
20 kg x 5 reps
20 kg x 5 reps

Barbell Squat, 3030
20 kg x 10 reps
20 kg x 10 reps
20 kg x 8 reps
20 kg x 8 reps
20 kg x 4 reps

christ on a bike the burning!!!
I think it's working though.
I found the actual point when my body tries to tip forward when it gets harder and had to keep correcting it. It's mad.
I really really couldn't finish those two sets but I made up the reps

Barbell Bench Press, 3s pause
20 kg x 5 reps
30 kg x 6 reps I got a bit overconfident. newwwwwp
27.5 kg x 6 reps
27.5 kg x 6 reps
27.5 kg x 6 reps
27.5 kg x 6 reps
27.5 kg x 6 reps
27.5 kg x 6 reps
27.5 kg x 6 reps
27.5 kg x 6 reps
27.5 kg x 6 reps

kept the pauses active.

Romanian Deadlift
20 kg x 5 reps

Barbell Deadlift, 1+2
1 rep = 1 DL + 2 RDLs

37.5 kg x 5 reps
37.5 kg x 5 reps
37.5 kg x 5 reps
37.5 kg x 5 reps
37.5 kg x 5 reps
37.5 kg x 5 reps
37.5 kg x 5 reps

total time : 57 mins

Hang Clean
20 kg x 5 reps
22.5 kg x 5 reps
25 kg x 5 reps

After slow controlled movements for an hour I was dying to lep around a bit so I did these. They're really light, felt really heavy, but they felt great. Caught em really low and everything clicked. I'm definitely more mobile...

Ok legs wobbly & i'm gonna be ded tomorrow


does someone wanna count for me how many reps of things that was
ok nevermind I think it's 245. 245 reps

coffee_cake

By the time I got skyrim special edition to work on my laptop yesterday it was time to pack up and go to the gym. Very sad


Barbell Squat, toes elevated
20 kg x 5 reps
25 kg x 5 reps
30 kg x 5 reps

Barbell Squat, paused
37.5 kg x 8 reps
37.5 kg x 8 reps
37.5 kg x 8 reps
37.5 kg x 8 reps
37.5 kg x 8 reps

Notes here say: actually doable this time

Wide-Grip Barbell Bench Press
20 kg x 5 reps
27.5 kg x 12 reps
27.5 kg x 12 reps
27.5 kg x 12 reps
27.5 kg x 9 reps
25 kg x 3 reps
25 kg x 12 reps

this was like... harder than the squatting.

Romanian Deadlift
20 kg x 5 reps
Sumo Deadlift
60 kg x 9 reps
60 kg x 9 reps
60 kg x 9 reps
60 kg x 9 reps

getting a bit harder for all 9 reps now

Elliptical Trainer
00:11:00 |
I got a phone call and didn't feel like going back to it after

coffee_cake

Jayz this forum was busy yesterday

Okay week 2 day 3

I will preface this by saying I was very tired and did not want to be there at all

warm ups

Barbell Squat, toes elevated
20 kg x 5 reps
30 kg x 5 reps
40 kg x 5 reps
knees out

Barbell Squat HB
50 kg x 5 reps
50 kg x 5 reps
50 kg x 5 reps
50 kg x 5 reps
50 kg x 5 reps
50 kg x 5 reps
50 kg x 5 reps
also knees out. Less leaning forward. IMO

Nothing was getting me under for set #8. no competition, no this far out is the work that counts, no

Barbell Incline Bench Press
20 kg x 5 reps
27.5 kg x 8 reps
27.5 kg x 8 reps
27.5 kg x 8 reps
27.5 kg x 8 reps
27.5 kg x 8 reps
27.5 kg x 8 reps
27.5 kg x 8 reps

Yuck

Romanian Deadlift
20 kg x 5 reps
Barbell Deadlift, paused off the ground
45 kg x 8 reps
45 kg x 8 reps
45 kg x 8 reps

No bouncing. yuck

Barbell Squat
40 kg x 5 reps

trying to make up at least one complete workout set there


Total # reps of things in week 2 was...
245+161+145 = 551

coffee_cake

week 3 day 1

as usual i was barely home and didn't wanna go and snuffly etc BUT then i got stuck behind really slow drivers doing stupid things and rage fuelled my workout which turned out quite effective

Romanian Deadlift
20 kg x 10 reps

Barbell Deadlift, 1 +2
1 rep = 1 DL + 2x RDL

40 kg x 3 reps
40 kg x 3 reps
40 kg x 3 reps
40 kg x 3 reps
40 kg x 3 reps
40 kg x 3 reps
40 kg x 3 reps
40 kg x 3 reps
40 kg x 3 reps

eh... I have to admit they were a bit light. Even with the volume. 50 next time. Didn't wanna increase it this time cos I saw 9 sets and thought I'd be ded at the end

Barbell Bench Press, 3s pause
20 kg x 5 reps
30 kg x 5 reps
30 kg x 5 reps
30 kg x 5 reps
30 kg x 5 reps
30 kg x 5 reps
30 kg x 5 reps
30 kg x 5 reps
30 kg x 5 reps
30 kg x 5 reps

I think my core was doing half the work at the end of each set
These were supposed to be 27.5 but I couldn't find 1.5s or 2.5s so I stuck with 30 and found I could actually do it

Barbell Squat, toes elevated
20 kg x 5 reps
30 kg x 5 reps
Supposed to be a third set @ 35. Wer r the 1.5s & 2.5s ????
KNEES OUT

Barbell Squat, 3s pause
40 kg x 8 reps
40 kg x 8 reps
40 kg x 8 reps
40 kg x 8 reps
also wide stance & knees out

huh, doable.
I'm 100% convinced I'm getting lower on the toes elevated without leaning too much and 100% convinced I'm leaning less on the normal squats too
SHould try video them sometime but it's awkward

oh ! I saw someone using the mystery machine. It is definitely a chest supported pulling things towards you machine. I'm gonna nab it next time

Legs are now jelly. I had to have a sit down before I could go home

coffee_cake

Barbell Squat, toes elevated
20 kg x 5 reps
30 kg x 5 reps
40 kg x 5 reps
Between these and the warm ups I felt less mobility than last week ... had no problems sitting in a squat during warm ups for a while last week but had to lean a bit today. Didn't get as low on the elevated toe squats either

Barbell Squat
52.5 kg x 4 reps
52.5 kg x 4 reps
52.5 kg x 4 reps
52.5 kg x 4 reps
52.5 kg x 4 reps
52.5 kg x 4 reps
52.5 kg x 4 reps
52.5 kg x 4 reps

Grand! Wouldn't rush to add more weight but grand and 4 was nice
I feel like I'm still experimenting with stance or something

Wide-Grip Barbell Bench Press
20 kg x 5 reps
32.5 kg x 9 reps
32.5 kg x 9 reps
32.5 kg x 9 reps
32.5 kg x 9 reps
32.5 kg x 9 reps (PR)
started off feeling heavy but then they were flying up no problem

Romanian Deadlift
20 kg x 5 reps
Sumo Deadlift
62.5 kg x 9 reps
62.5 kg x 9 reps
62.5 kg x 9 reps

Grand and definitely easier than last week
Giant blister burn on my thumb which I forgot to put a plaster on, did not impede this in any way

Machine Seated Row
aka the Mystery Machine
7 kg x 12 reps
14 kg x 12 reps
14 kg x 12 reps
definitely too light

I remembered to turn on the fitbit timer so time taken was 53 mins

Elliptical Trainer
00:10:00 | 1.6 km
HR went up to 177 during this
ha ha

Average Resting HR has plummeted this week from 68 on the 28th Oct to 60 today
I was sick over the weekend hence no sunday session. Other than that I have been fairly chilled out so I guess that makes sense

coffee_cake

week 4 day 1

Barbell Squat, toes elevated
20 kg x 5 reps
35 kg x 5 reps
45 kg x 5 reps

Barbell Squat
50 kg x 1 reps
60 kg x 2 reps
60 kg x 2 reps
60 kg x 2 reps
60 kg x 2 reps
60 kg x 2 reps
60 kg x 2 reps
60 kg x 2 reps
60 kg x 2 reps
60 kg x 2 reps
60 kg x 2 reps

I was to choose 57.5 or 60 here. decided to start on 60. didn't think i'd manage all 10 sets on it but then i did
was fine
breaks ~1 min

Wide-Grip Barbell Bench Press
20 kg x 5 reps
32.5 kg x 8 reps
32.5 kg x 8 reps
32.5 kg x 8 reps
32.5 kg x 8 reps
grand

Romanian Deadlift
20 kg x 5 reps
Barbell Deadlift, paused off floor
50 kg x 6 reps
50 kg x 6 reps
50 kg x 6 reps
grand

Barbell Squat, 3030
20 kg x 8 reps
20 kg x 8 reps
20 kg x 8 reps

catching up from w3d3 that I missed as i think this one is pretty important for me to do
still torture though

time taken 44 mins

coffee_cake

w4d2

I am 100% ded
100%

Romanian Deadlift
20 kg x 5 reps
Barbell Deadlift, 1+2
1 rep = 1 DL, 2x RDL

50 kg x 2 reps
50 kg x 2 reps
50 kg x 2 reps
50 kg x 2 reps
50 kg x 2 reps
50 kg x 2 reps
50 kg x 2 reps
50 kg x 2 reps
50 kg x 2 reps
um they were a bit sloppy... I won't do it again
I probs should have stuck with the ol 45

Barbell Incline Bench Press
20 kg x 5 reps
30 kg x 6 reps
30 kg x 6 reps
30 kg x 6 reps
30 kg x 6 reps
30 kg x 6 reps (PR)

PR? uwotm8
very grand

Barbell Squat, toes
20 kg x 3 reps
20 kg x 3 reps
20 kg x 3 reps

Barbell Squat, 3030
25 kg x 7 reps
25 kg x 7 reps
25 kg x 7 reps

Serious quad burn but like ... I'm actually getting better at them
I saw 25 and thought I was gonna die
Did some stretching and foam rolling last night and was sitting very comfy at the bottom of squats during warm up today

Machine Seated Row on the MYSTERY MACHINE
21 kg x 12 reps
21 kg x 12 reps
21 kg x 12 reps (PR)

tore through all that today. except the 3030 squats
work thing on thurs so i'll either fit something in before it or ... i duno

Hanley

You know there's 47.5 in between 45 and 50, right?

coffee_cake

Someone stole all the nice bumpers and there were matching 15s right there sooo

Yes

coffee_cake

w4d3

it's cold cold cold
gym was warm warm warm
this could be a song song song

Barbell Squat, toes
20 kg x 3 reps
30 kg x 3 reps
40 kg x 3 reps

Barbell Squat, 3s pause
45 kg x 5 reps
45 kg x 5 reps
45 kg x 5 reps
45 kg x 5 reps
45 kg x 5 reps

No double dips, still really working hard on standing up straighter. I think it's working.
Didnt remember to puff out and hold my core properly til the last set. Durr. And it works. imagine

Barbell Bench Press, 3s pause
20 kg x 5 reps
32.5 kg x 3 reps
32.5 kg x 3 reps
32.5 kg x 3 reps
32.5 kg x 3 reps
32.5 kg x 3 reps
32.5 kg x 3 reps
32.5 kg x 3 reps
32.5 kg x 3 reps
32.5 kg x 3 reps
32.5 kg x 3 reps

Romanian Deadlift
20 kg x 5 reps
Sumo Deadlift
60 kg x 6 reps
60 kg x 6 reps
60 kg x 6 reps
Bit heavy today because Im tired I guess

did a few empty bar front squats to see about being straight some more . felt good

Machine Seated Row
21 kg x 12 reps
21 kg x 12 reps
21 kg x 12 reps

Had upper back doms the last couple days from these, good stuff

Pretty exhausted still, looking forward to a sleep in tomorrow
(before study time. shhh )

Alf Veedersane

bluewolf wrote: »

it's cold cold cold
gym was warm warm warm
this could be a song song song

I hope you get DOMS for that.

There was some song on the radio today that did something like that (Maroon?)

And yeah...in my head now

coffee_cake

Alf Veedersane wrote: »

I hope you get DOMS for that.

There was some song on the radio today that did something like that (Maroon?)

And yeah...in my head now

It's the bench that never ends!
it goes on and on my friends!!
:D:D

Alf Veedersane

bluewolf wrote: »

It's the bench that never ends!
it goes on and on my friends!!
:D:D

No idea if that's another part of it cos there's 3 lines on repeat.

coffee_cake

Alf Veedersane wrote: »

No idea if that's another part of it cos there's 3 lines on repeat.

That's a totally different one - https://www.youtube.com/watch?v=9ffL573XI50
I don't know your one!

Alf Veedersane

bluewolf wrote: »

That's a totally different one - https://www.youtube.com/watch?v=9ffL573XI50
I don't know your one!

No, I can only hear 3 lines on repeat.

And now I had to go look for it. Took me forever...and oh...the regret.

https://m.youtube.com/watch?v=ANS9sSJA9Yc

Worse than I expected. You made me look for that.

That's on your conscience.

coffee_cake

Today's levels of do not want were Very High. very
yucky and dark and foggy out there
Feel lot better today than yesterday - slept and slept and slept
seems to be the trick for colds...

w5d1
this is the same as w1 except one extra rep on every set

Barbell Squat, toes
20 kg x 5 reps
30 kg x 5 reps
35 kg x 5 reps
Barbell Squat, paused
37.5 kg x 7 reps
37.5 kg x 7 reps
37.5 kg x 7 reps
37.5 kg x 7 reps

Surprisingly grand! Not a bother. Could probs have done more reps
I would like to refer myself and any readers back to my week 1 post:

bluewolf wrote: »

Barbell Squat, paused, 2s
37.5 kg x 6 reps
37.5 kg x 6 reps
37.5 kg x 6 reps
37.5 kg x 6 reps

very hard. upper limit in terms of weight and reps.

lols

Barbell Incline Bench Press
20 kg x 5 reps
27.5 kg x 7 reps
27.5 kg x 7 reps
27.5 kg x 7 reps
27.5 kg x 7 reps
27.5 kg x 7 reps
27.5 kg x 7 reps
also grand
Someone took MY bench though :mad:

Romanian Deadlift
20 kg x 5 reps

Sumo Deadlift
70 kg x 3 reps
70 kg x 3 reps
70 kg x 3 reps
70 kg x 3 reps
70 kg x 3 reps
70 kg x 3 reps
70 kg x 3 reps
70 kg x 3 reps
70 kg x 3 reps
70 kg x 3 reps
These were supposed to be 1+2s. They were not

Machine Seated Row
21 kg x 12 reps
21 kg x 12 reps
21 kg x 12 reps

Elliptical Trainer
00:22:00 | 3.8km

I actually wasn't gonna do any cardio but thne I remembered how much junk I ate today so I got on that xtrainer
22 mins not enough to work anything off I'm sure but way better than nothing

coffee_cake

I have a giant knot in my calf muscle which is annoying
Did extra calf stretches during warm ups today
It didn't impact squatting or anything just limping around a bit lol

w5d2
Barbell Squat, toes
20 kg x 5 reps
30 kg x 5 reps
40 kg x 5 reps
I've been keeping stance wide and knees out for these and I think it's paying off. My squats got pretty low on these

Barbell Squat
50 kg x 5 reps
50 kg x 5 reps
50 kg x 5 reps
50 kg x 5 reps
50 kg x 5 reps
50 kg x 5 reps

Wide-Grip Barbell Bench Press
20 kg x 5 reps
32.5 kg x 6 reps
32.5 kg x 6 reps
32.5 kg x 6 reps
32.5 kg x 6 reps
32.5 kg x 6 reps
32.5 kg x 6 reps
32.5 kg x 6 reps
I like wide grip. Feeling strong and they bounce up

Romanian Deadlift
20 kg x 5 reps
Barbell Deadlift, paused off the floor
60 kg x 6 reps
60 kg x 6 reps
60 kg x 6 reps
60 kg x 6 reps
I was this close to skipping DLs today
I was supposed to do 50kg on these but someone was using the nice 15s and I couldn't find the nice 10s and basically using the bumper 20s was easier than finding a matching pair of the non bumpers

Machine Seated Row
28 kg x 12 reps (PR)
21 kg x 12 reps

Elliptical Trainer
00:10:00 | 1.5 km
I went gently today as I mostly wanted a stretch out of it

total time for the weights was 37 mins not including the toe squats

coffee_cake

some week
ok my singing teacher gave out about my head and neck alignment. apparently it can stretch the vocal cords and she's had enough.
My best friend is a physio and agreed and now I have to correct it all the time. It involves a lot of back muscles and it's tiring
Machine seated rows are apparently helpful so that's good

I got my leinster open entry
I got the best massage ever from a lady who dug the elbows right in to all the knots. My poor calf muscles. I think I fell asleep at one stage during it

Did my first assignment of the study season and sent it off. Sob

w6d2

Barbell Squat, toes
20 kg x 5 reps
30 kg x 5 reps
30 kg x 5 reps
these were a bit pathetic compared to last week

Barbell Squat, paused
37.5 kg x 5 reps paused too long here
37.5 kg x 8 reps
37.5 kg x 8 reps
37.5 kg x 8 reps
37.5 kg x 8 reps

Wide-Grip Barbell Bench Press
20 kg x 5 reps
27.5 kg x 13 reps
27.5 kg x 13 reps
27.5 kg x 13 reps
27.5 kg x 13 reps
27.5 kg x 13 reps

Romanian Deadlift
20 kg x 5 reps
Sumo Deadlift
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps

Machine Seated Row
21 kg x 12 reps
21 kg x 12 reps
21 kg x 12 reps

I am super tired

Time taken 41 mins from the very start incl warmups
Less breaks needed than before I guess

Alf Veedersane

bluewolf wrote: »

I got the best massage ever from a lady who dug the elbows right in to all the knots. My poor calf muscles. I think I fell asleep at one stage during it

For my hamstrings done once. I nearly collapsed the table under me when the belly of the hamstring was taken to.

I somehow flinched so much I managed to take out the support under the bit from my chest up.

I did not fall asleep.