Sets of faahve

Mr. CooL ICE · 21-08-2021 6:16pm

Gymmed last night

Bench:

1x70kg and AMAP @ 60kg. Program didn't call for the 70kg but I threw it in as a CNS primer. Was hoping to hit 12 for the AMAP but got 14. Maybe could have been 15 if i had a spotter. Very happy.

Front squat:

1x8 @ 60kg and 3x6 @ 60kg. Program called for an 8RM and 60kg could be it. Dunno. First time front squatting in probably 2 years or something so can't complain that it's worse than my bench. Left elbow was noticeably lower than my right and it kept slipping there.

NG pullup:

Supposed to be 4x8 but did 2x8 and 1x5 because my pullup is weak AF right now

Mr. CooL ICE · 23-08-2021 8:46pm

Gymmed tonight

Squat:

4x3 @ 92.5kg. First two sets felt strong but inconsistent. Had recorded the second set and noticed my head was forward which to me, meant i wasn't bracing my upper back. Addressed that and the rest felt solid, but weaker? Hmm.

Bench:

4x3 @ 62.5kg and 3x6 @ 60kg. Easy. Bench flying along at the moment. I also need to be careful about not keeping the outside of my foot on the ground.

Hammer curls:

Im pretty sure my left side is much weaker than my right so im opting for unilateral curls over last week's ez curls. Did 4x10 @ 7.5kg and they were possibly too light.

Grand evening, albeit a sweaty one.

Mr. CooL ICE · 26-08-2021 8:50am

Gymmed last night

Deadlift:

2x1 @ 125kg

3x3 @ 117.5kg

6x3 @ 90kg EMOM

All grand. Nothing difficult. Noticed my start position and back looked off during warmups, so adjusted, and everything felt better. I may have been lifting with my elbow on my left while using mixed grip, so need to remember to flex my triceps. I had an ouchey left bicep last week that I put down to sleeping badly, but this could be a cause.

Bench:

1x8 @ 40kg

2x6 @ 47.5kg

2x5 @ 55kg

2x4 @ 60kg

3x3 @ 62.5kg

All grand. Never felt heavy. Knee pain existed for two warmup sets but fine after that. Considering there were 10 working sets, the closing time crept up on me so I had to superset the latter sets with...

One-arm dumbbell rows:

4x10 @ 20kg. Left side initially felt weak but I realised I was doing it differently on the left. Ensured both sides were equal and it was far easier, so I may not be weaker after all.

Grand session. But it was warm and I was left looking like a bucket of water had been thrown at me.

Mr. CooL ICE · 27-08-2021 10:24pm

Gymmed tonight

Front squat:

1x5 @ 75kg and 3x3 @ 75kg. Plan was get a new 5RM and do triples with that weight. Every set felt deathly despite the baby weight but at least my front squat numbers are better than bench numbers... I think

Bench:

62.5kg AMAP, including a single 70kg CNS primer. Got 13 and despite there being no spotter, i know there wasn't a 14th. Happy with that as i was aiming for 12+.

Pullup:

4x6. Was supposed to be 4x8 but im too weak.

Trained 3 times a week two weeks in a row. Woohoo!

Mr. CooL ICE · 31-08-2021 8:39am

Gymmed last night

Squat:

Three singles @ 97.5kg. That's it. Not backdown sets. I have a feeling this template is pretty low on the oul squat volume. That, or I should have opted for beginner over intermediate. Anyway, they all felt good. Consistent and not weak.

Bench:

4x3 @ 67.5kg and 3x8 @ 60kg. Probably the first time that a non-AMAP set felt tough. I think I'm suffering from not spending enough time warming up as my shoulders and elbows were slightly achey. And the 8s were easier than the 3s.

Hammer curls:

1x10 @ 7.5kg and 3x12 @ 10kg. Grand.

Grand grand grand.

Mr. CooL ICE · 02-09-2021 8:56am

Gymmed last night

Deadlift:

6x3 @ 100kg EMOM. Very easy. Got achey elbows/biceps midway through this, even though I was making sure I had triceps flexed during setup. Think I'm doing something stupid once the bar leaves the floor. Dunno. Either way, very easy weight and felt like I was wasting my time.

Bench:

1x8 @ 40kg

2x6 @ 50kg

2x5 @ 55kg

2x3 @ 62.5kg

2x1 @ 70kg

Felt fine. Was lazy with engaging lats for earlier sets but copped on for later ones. Makes it so much easier. Either way, nothing felt hard.

DB row:

4x10 @ 20kg. Too easy; should have gone heavier.

Mr. CooL ICE · 06-09-2021 8:43pm

Gymmed Friday but never posted it. Handy that this new version of boards saves drafts.

Front squat:

80kg for a triple and some singles. My shoulders and elbows were in pain after every set. I really need to accept that my mobility is crap and i need to address it.

Bench:

70kg primer and AMAP @ 62.5kg. Got 13 again. Was hoping for 14 but can't complain.

Didn't do prescribed pull-ups because I simply am not strong enough for them right now. And trying my best to max out on them every week when my joints are achey doesn't help the body. Instead, did 3x15 lat pulldown and 3x15 facepulls. Plenty of burn there and felt good after.

Mr. CooL ICE · 06-09-2021 9:04pm

Gymmed tonight.

Squat:

Plan was to get a new 1RM while keeping form. Got to 125kg before calling it. Heaviest I've squatted post lockdown but 40kg lower than my max. But considering I'm not using a belt or sleeves and am generally out of practice, I'll still take it as a small win.

Bench:

2x3 @ 62.5kg and 3x5 @ 60kg. The 2x3 was supposed to be 3x2. Oh well. All easy anyway

Curls:

3x12 @ 10kg. Was close to closing so rushed these. Could have gone heavier of i had more time.

Grand night but fierce sweaty

Mr. CooL ICE · 08-09-2021 10:21pm

Gymmed tonight

Was due to shoot for a new deadlift 1RM but was far too late. Rather than rush it, i decided to push deadlifts to tomorrow and only bench instead (which is due a new 1RM on Friday)

Bench:

1x8 @ 40kg

2x6 @ 47.5kg

2x5 @ 55kg

2x3 @ 60kg

2x1 @ 62.5kg

Was grand. All piss easy.

Facepulls:

3x20 @ something light. Made the joints feel better.

Easy session. Because it was an easy half session.

Mr. CooL ICE · 09-09-2021 9:06pm

Gymmed tonight

Deadlift:

Plan was new 1RM. Had plugged in 140kg for this last month as a 1RM (had done a triple at 130kg previous) so was going to be happy with anything north of that. 160kg was the aim but 170kg would be betterer.

140kg just flew up hilariously fast. Its baby weight so i knew it wouldn't be hard but it was lol easy. But i just lost my rhythm and although 150kg moved fast, something didn't feel right. Like I was pulling from my back off the floor instead of legs. And 160kg was no better, albeit with a grind. I repeated 160kg in the hopes that something would click, but it didn't. Two grinders.

Meh, ill take it. I don't know what my beltless max is but there's a chance this could be a beltless PR.

DB rows:

4x10 @ 17.5kg. These were intentionally light because im lifting tomorrow too.

Mr. CooL ICE · 10-09-2021 8:41pm

Gymmed tonight

Bench:

New 1RM. Had plugged in 75kg before all this and was hoping for 85. Went 70 75 80 and then 85 was shakey. Got a spot for 90 and it flew up. Counted my chickens and didn't go for any more. Pretty damn happy.

Finished off with 5x15 lat pulldowns. Grand.

Mr. CooL ICE · 16-09-2021 10:09pm

Gymmed tonight

Pause squat

3x5 @ 80kg. Pause squats have traditionally exposed my crappy bracing by launching me forward, but these actually felt ok relative how normal squats feel at the moment. Hopefully this means my bracing is actually improving.

Bench:

3x5 @ 70kg. Felt heavy but always room in the tank. Supersetted these with 20kg one arm DB rows

Lateral raises:

3x15 @ 5kg. Baby weight but still hard. My shoulders are weak so no surprise

Grand

Mr. CooL ICE · 17-09-2021 9:43pm

Gymmed tonight

Sumo deadlift

3x3 @ 130kg. Been wanting to give sumo a try as it had been literally years. Avoided old mistakes by starting with as narrow a stance as my grip allowed and not trying to get my hips as low as possible. As Joe Sullivan would say, "build a house". And dare I say, 130kg sumo felt possibly easier than 130kg conv.

OHP:

3x10 @ 30kg. My shoulders and upper back are weak and overhead mobility is crap, so this was a challenge.

Had limited time so glad to get something done.

Mr. CooL ICE · 20-09-2021 9:54pm

Gymmed tonight

Squat:

100kg for a single, then 1x8 and 3x6 @ 90kg. Since last week, I've been trying to sit back less so i can keep my hips forward and be a little more vertical. While reviewing some recent videos, my butt wink starts a bit higher than im happy with so i want to give this a go to see if it improves. It feels ok, at least.

RDL:

3x10 @ 60kg. Too easy.

Incline bench:

4x10 @ 40kg. I had planned on working up to 50kg but 40kg was a struggle. I always knew my incline was weak but forgot how weak it was.

Meh evening

Mr. CooL ICE · 22-09-2021 10:04pm

Gymmed tonight

Bench:

Single @ 77.5kg, then 1x12, 2x10 and 1x9 @ 67.5kg. Almost killed me.

Supersetted lateral raises 15 @ 5kg and one arm DB rows 10 @ 20kg for 5 rounds.

Tricep pushdown 4x15 @ something

Im not 100% arseing around in the gym these days. Because my ability to go to the gym is unpredictable, im trying to come up with something resembling a routine that has ab ok amount of volume and intensity where I can drop a day if needed. For now, trying a single at 85% and then am AMAP-1 @ 75% followed by drop sets. Tonight, i didn't foresee being able to hit 12 reps, so the planned subsequent 4x10 never happened. So might need to rethink this idea.

Dtp1979 · 23-09-2021 10:34pm

Don’t forget the abwheel…….

Mr. CooL ICE · 28-09-2021 8:22pm

Gymmed last Friday but never typed it up...

Squat:

3x5 @ 80kg. Just greasing the groove. Easy.

Sumo deadlift:

135kg x 1 and 120kg x 8. Was my 85% single and 75% AMAP-1. Had more than 1 left after the 120kg but was surprised i got past 5. Tried one more set but felt some weird pressure in my knee, so i skedaddled. Liking sumo though.

OHP:

3x10 @ 30kg. My OHP is really crap and this weight is still hard.

Can't complain.

Mr. CooL ICE · 28-09-2021 9:14pm

Gymmed tonight

Squat:

110kg x 5, belted. First time using a belt in well over a year. Didn't expect to feel much different but I definitely felt the extra stability.

Also hired a coach because I need to stop training like an idiot. My chest is falling as i break at the knees and hips so need to stand taller and engage my lats to stop it

Bench:

2x5 @ 70kg. Grand.

One arm DB rows to end

Mr. CooL ICE · 01-10-2021 6:24am

Gymmed last night

Sumo deadlift

Worked up to 140kg x 5, belted, then one further single. Didn't record any warmup and only realised how unused my lats were, so that one extra single was to correct that.

Bench

Worked up to 75kg x 5. Grand.

Lateral raises to finish because my arms generally feel better after them.

Mr. CooL ICE · 04-10-2021 9:56pm

Gymmed tonight

Pause squat:

Worked up to 100kg x 5. Weight wasn't hard to move, but trying to prevent hips from shooting back was a challenge for the last reps. Followed by 80kg backdowns.

Incline DB press 20kg 4x8

Cable rows 71kg 4x8

Walking DB lunges 20kgs 4x10

Planks 4x20 seconds

Grand

Mr. CooL ICE · 08-10-2021 1:41pm

Gymmed Wednesday night but never clicked Post

Tempo bench 310:

Worked up to 72.5kg x 5. Although pressing was fine, I found it hard to lower the bar consistently with the tempo, so called it. Two backdowns @ 60kg were much more smooth but piss easy.

Belt squats 4x8 @ 100kg

Skullcrushers 3x12 @ EZ + 10kg (started with 20kg because I forgot what weight I could use)

Seal rows 4x12 @ 40kg

Facepulls 4x20 @ 29kg

Grand. But seal rows left me very lightheaded after every set despite not being too heavy. Must have been the pressure of being on my front.

Mr. CooL ICE · 08-10-2021 9:32pm

Gymmed tonight

Paused sumo:

Worked up to 130kg x 5. The pauses damn near killed me. Moving the weight was fine but i really, really hated the pauses. Backdowns @ 110kg were effortless.

Lat pulldowns 4x8

Conv RDLs 3x10 @ 70kg, 80kg and 80kg

Leg extensions 3x15

45 degree hypers 3x15

I predict doms

Mr. CooL ICE · 11-10-2021 11:28pm

Gymmed tonight

Squats:

Worked up to 3 @ 120kg and 3x3 @ 100kg. Angle was bad but depth might not have been good on top set, but sunk the backdowns. The 120s felt like death but moved pretty fast. I must be stronger than i think i am but confidence isn't there.

Flat DB bench 4x8 @ 25kg

Seal rows 4x8 @ 50kg

Split squat 4x10 @ 20/20/30/30

Planks 4x20 second

Felt light headed after seal rows again. Also, hamstrings were still brutally domsed from Friday. And i had never done split squats before and they were utterly rubbish. Aside from that, all good.

Mr. CooL ICE · 14-10-2021 10:50am

Gymmed last night

Bench:

Worked up to 80kg x 3. Plan was RPE 8 and this felt undershot. Nice feeling. And 65kg x 3 for backdowns felt like piss.

Belt squat 4x8 @ 120kg

Tricep pushdown 4x8 @ 53kg

One arm DB rows 3x12 @ 20kg

Facepulls 4x20 @ 35kg

Easy

Mr. CooL ICE · 18-10-2021 10:04pm

Gymmed last Friday but never wrote it up

Deadlift:

Worked up to 160kg x 3. Was thinking 150kg but that was too easy. 120kg 3x3 for backdowns.

4x8 lat pulldowns

3x10 RDLs

3x12 leg extensions

3x15 weighted 45 degree back raises

Nice

Mr. CooL ICE · 18-10-2021 10:10pm

Gymmed tonight. Can't make Wednesday so 2 day split this week

Squat:

127.5kg for a single @ 7 and backdowns at 115kg for 3x3. Last rep before 127.5 was 120kg which felt crap. Feedback was i was being lazy with my lats and the 127 moved faster.

Bench:

80kg for a triple @ 7 aand backdowns at 67.5kg for 2x5. Grand. Bench feeling great.

Belt squat 4x8 @ 120kg

Incline bench 4x8 @ 40/45/45/45kg supersetted with the belt squat because of time.

Ran out of time for weighted planks

Mr. CooL ICE · 23-10-2021 9:06am

Gymmed last night

Bench:

Worked up to 90kg single. Target was 7 and I had 85kg in mind but that moved far too smoothly. 3x3 at 80kg for backdowns. Bench flying along.

Deadlift:

Worked up to 155kg for a triple. First rep had bad bar drift and was grindy but rest flew up. Video showed my start position is different on 1st reps; shins more vertical than after i lowered it. Adjusted that for a backdown of 5x130 and way more consistent.

Got to the gym late so above is all I had time for. Next few weeks are hectic so no idea how much o can train.

Mr. CooL ICE · 27-10-2021 8:36am

Gymmed last night

Bench:

4 @ 80kg and 3x4 @ 70kg. Was all easy. Lots of room in the tank after the 80kg

Belt squat: 3x10 @ 125kg

Facepull: 3x20 @ something

All above was ad hoc. Coaching on hold until life calms down. Back was tired after a weekend of gardening, painting and other stuff, so opted for back friendly stuff

Alf Veedersane · 30-10-2021 10:06pm

I was always bad for my first rep looking different to subsequent reps on DL so I had to go through a long spell of almost slowing the lowering of the bar so that I was reversing the movement and not just flopping back down. Definitely helped

Mr. CooL ICE · 08-11-2021 11:19pm

Squat:

120kg x 1 and 3x3 @ 120kg. Single was to be an 8 and i was delighted with how it moved considering i hadn't anything on my back in 2 weeks.

Incline bench 50kg 4x8

Cable row 4x8

Step ups 4x10

Weighted planks 4x20secs

My incline bench sucks as usual but first time doing weighted planks. They nearly killed me.

Mr. CooL ICE · 11-11-2021 10:52am

Gymmed last night

Bench:

Worked up to 85kg for a single, then 3x3 @ 67.5kg. 85kg was faster than I thought it would be, considering I hadn't benched in two weeks. Can't complain. And the 67.5s were piss easy.

4x10 belt squat @ 125kg

3x10 pushups

3x15 lat pulldowns @ something

4x20 facepulls @ something

Just glad to be back at it after some crazy busy weeks

Mr. CooL ICE · 13-11-2021 12:28am

Deadlift:

Worked up to 160kg x 1 and 3x3 @ 130kg. Single moved slowly and hips went up slightly before bar, but back stayed neutral at least.

Barbell rows 4x8 @ 60kg

RDL 3x10 @ 80kg

Single leg RDL 3x15 @ 10kg

KB swings 3x15 @ 10kg

First time doing single leg RDLs and i was crap at them. Really hot the sides of my hips though

Mr. CooL ICE · 13-11-2021 4:31pm

4 sessions in a week? What?

DB shoulder press: 5x5 @ 20kg

Pushups: 4x8

DB curls: 4 sets with 7.5kg @ 20/20/18

Leg extensions: 3x8 @ something

RDL slides: 3x15 but this didn't happen

Chest supported rear flyes: 3x15 @ 7.5kg

Gave up on the RDL slides because they just felt like absolute crap. Rest was grand. All done in less than an hour

Mr. CooL ICE · 17-11-2021 9:53am

Gym was insane on Monday so skipped and came back last night instead

Pause squat:

Worked up to a single @ 135kg and then 3x3 @ 110kg. The 135 might be a PR. I have an old video of myself tripling 137.5kg on uncalibrated plates, which could be closer to 130kg. But I'm delighted as my pause squat has traditionally been weak compared to comp squat, so it's a bigger form PR

Floor press 4x8 @ 50kg

One arm row 4x8 @ 25kg

Step ups 4x6 @ 16kg

Cable crunches 4x20 @ something

Happy.

Mr. CooL ICE · 19-11-2021 10:22am

Gymmed last night

Board press:

Worked up to 100kg x 1 @ 8, then 3x3 @ 80kg. It moved slowly, but I possibly expended too much energy unracking it. Should have asked for a handout.

SSB 4x8 @ 85kg

Neutral grip DB press 3x10 @ 22.5kg

Lat pulldown 3x15 @ something

Upright row 4x20 @ something

Grand session

Mr. CooL ICE · 20-11-2021 7:18pm

Gymmed today

Boris deadlift:

Worked up to 160kg x 1. Tried 170kg, but it was a grinder and I knew if i dropped at the knees, it wasn't coming back up, so just locked it out. Annoying but what can you do.

Barbell row 4x8 @ 50kg

RDL 3x10 @ 80kg

Single leg RDLs 3x15 @ 16kg

Kettle bell swings 3x15 @ 16kg

Mixed bag. Overdid on main lifts but took it too easy on accessories

Mr. CooL ICE · 23-11-2021 11:44pm

Gymmed tonight

Squat:

Worked up to a triple @ 130kg and 3x3 @ 110kg. Think I nailed the RPE of the top set. Squat moving in the right direction.

Neutral grip DB press 4x8 @ 25kg

Meadows row 4x8 @ 20kg

Lunges 3x10 @ 20kg

Mountain climbers 3x20

Two new exercises in meadows rows and mountain climbers. Happy.

Mr. CooL ICE · 25-11-2021 11:27pm

Gymmed tonight

Bench:

Worked up to 90kg x 3. Was supposed to be an 8 but was 9.5. Not sure what happened. Using a dodgy bench probably didn't help. 3x3 at 75kg to finish.

Pause squat 4x6 @ 85kg

Incline bench 3x10 @ 40kg

Tricep pushdown 3x12 @ something

Upright row 4x20 @ something

Annoyed with the bench overshoot, but happy otherwise.

Mr. CooL ICE · 27-11-2021 4:23pm

Gymmed today. It's cold and i had too much wine last night

Deadlift:

Worked up to 162.5kg x 3. Was supposed to be an 8 but this was a massive undershoot. Flew up, but I started to get headaches and light headedness after every set, so called it. 3x3 @ 140kg for backdowns

4x8 chest supported rows with 15kg DBs

3x10 RDLs with 80kg

Skipped the single leg RDLs and hyperextension because I just felt unwell and didn't want to faint.

Happy with main lift but bit of a wasted opportunity

Dtp1979 · 27-11-2021 11:12pm

Bench is returning to old form fairly quick!

Mr. CooL ICE · 30-11-2021 11:30pm

Gymmed tonight

Pause squat:

Worked up to 130kg. 5kg down from 2 weeks ago. Wimped out of going higher. Backdowns 3x3 @ 115kg were deathly.

4x8 floor press @ 60kg

4x8 one arm DB rows @ 25kg

4x6 step ups @ 25kg

4x20 cable crunches

Annoyed with paused squat but I think I figured out how to floor press.

Mr. CooL ICE · 02-12-2021 11:51pm

Gymmed tonight

Tempo bench:

Worked up to 95kg @ 8 and backdowns 3x3 @ 85kg. Nailed the top single, even with an extra long tempo, so happy

SSB squat 4x8 @ 80kg

Neutral grip DB press 3x10 @ 25kgs

Meadows row 3x10 @ 10kg

Bench took forever so ran out of time. Had to superset the DB press and meadows row. No time for upright rows

Mr. CooL ICE · 03-12-2021 10:29pm

Gymmed tonight

Pause deadlift:

Worked up to a 170kg single @ 8. That's definitely a pause PR. Held position perfectly and it moved good. Backdowns were 3x3 @ 152.5kg.

CGBP 4x8 @ 60kg

RDLs 3x10 @ 85kg

Single leg RDLs 3x12 @ something

Ran out of time to do KB swings.

Deadlift feeling great, despite feeling a bit beaten up by previous night's session. Can't complain.

Mr. CooL ICE · 07-12-2021 10:37pm

Gymmed tonight. Deload week.

Squat 3x10 @ 70kg

Bench 5x5 @ 60kg

Goblet squat 4x8 @ 30kg

Incline bench 3x12 @ 17.5kg

Planks 5x20 seconds

Easy, like it should be

Mr. CooL ICE · 10-12-2021 10:03pm

Gymmed tonight

Bench 3x10 @ 50kg

Deadlift 5x3 @ 115kg

Pushups 4x8

DB RDLS 3x10 @ 30kgs

Single leg glute bridge 3x15

Still deload. All easy.

Mr. CooL ICE · 11-12-2021 4:21pm

Gymmed today

Deadlift 5x2 @ 95kg

Goblet squat 4x8 @ 35kg

DB press 3x12 @ 22.5kgs

Hammer curls 3x10 @ 12.5/15/12.5kgs

Lunges 4x8 @ 15kgs

Facepulls 3x15 @ something

Curls 12.5 seemed too light but 15kg too heavy. Think that was a curl PR. Probably. Dunno. I'll take it.

Mr. CooL ICE · 14-12-2021 11:24pm

Gymmed tonight

SSB squat:

Worked up to 110kg x 5 and 80kg for backdowns. I probably undershot this, but SSB absolutely destroys me.

4x8 squat @ 80kg

3x10 belt squat @ 90kg

Walking lunges 4x8 @ 20kgs

Skipped cable crunches because time. Legs likely to be in bits tomorrow

Mr. CooL ICE · 17-12-2021 2:04pm

Gymmed last night but still in drafts

3ct bench:

Worked up to 75kg x 5 @ 8. Had 80kg in mind but 75kg just felt crap. In hindsight, i think I rushed warmups. 60kg for backdowns felt like air whereas the same weight during warmups felt dodgy.

Floor press 4x8 @ 60kg

Incline DB press 3x10 @ 20kgs

Facepulls 4x15 @ something

French press 3x12 @ 20kg

Annoyed by the undershooting of the bench, but grand otherwise. French press is a new one for me too.

Mr. CooL ICE · 19-12-2021 8:33am

Gymmed yesterday

Boris deadlift:

Plan today was 5 @ 8. But considering i won't be training for at least 2 weeks, decided to start off with a regular single to see where I was at. 170kg flew up but hips went out of position right off the floor with 180kg, so called it.

Had 150kg in mind with the top Boris set but started with 140kg and went no further; was out of breath after the 3rd rep. Was like a set of 10. Did backdowns @ 115kg and these left the legs jellyish.

Halted deadlift 3x6 @ 100kg

RDLs 4x8 @

Leg curls 3x15 @ something

Planks 3x20 seconds

Deadlift form took a step back today, which is disheartening. But feckit, tis almost Christmas

Mr. CooL ICE · 17-01-2023 9:50am

*wipes away cobwebs*

Never got my act together in 2022. Longest I've gone without training in, I dunno, 9 years or something? Having young kids can only get the blame for so much but it was also the first time I've ever been unmotivated. Weird feeling.

Squats: 5x5 :60kg

Bench: 5x5 @ 50kg

Some one-arm DB rows with 15kg and lateral raises with 2.5kg

Squat form was bad because gym was cold and I was wearing a hoodie with slippery material, which meant I was pushing my elbows back to stop the bar from slipping. Hopefully won't be a problem next time. Sets got easier as I went on.

Bench form was grand. That first 50kg felt awful heavy but the last was a piece of piss. Lotsa neuromuscular adaptation this morning.

I recently got DOMS from putting the Christmas decorations back into the attic so the next few days should be fun.

Sets of faahve

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