Death can have me when it has earned me

[lheugh]

This went better than I thought it would after that tough ruck last night. Another ruck tonight, but undecided if I'm keeping it at 15kg, or adding a kilo or more. I have the room to load the vest with 30kg, but I'm definitely not overly eager to do it with that amount of weight just yet.

Belt Squat: 190kgx12,12,12,8
Weighted Back Extension:65kgx12,12,10,10
Leg Extension: 4(84kgx15)
Seated Leg Curl: 4(135lbx15)
Hip Adduction: 4(75kgx15)
Seated Calf Raise: 60kgx15,13,11,10
Decline Sit-up: 8,6
Cable Side Bend: 4(10x15)

[lheugh]

Cam Bench felt pretty good today. I'm excited to move back onto 2 plates, then 3, and hopefully 4 down the line.

Cambered Bench Press: 5(85kgx10)
Incline Dumbbell Press: 4(25kgx15)
Machine Lateral Raise: 4(52.5kgx12)
Cable French Press: 20kgx15,12,12,12
Pec Flyes: 4(68.5kgx15)
Tricep Pushdown: 4(30kgx15)
Rear Delt Flyes: 4(59kgx15)
Prime Shrug: 4(90kgx12)
Cable Neck Flexion/Extension: 22.5kgx12,12,12,10

[lheugh]

I have no concept of what unit of measurement the rotary machine works with, but whatever the max stack weighs, plus an added 17.5kg, is pretty heavy. That said, rucking with 18kg last night felt noticeably worse in that regard.

Rotary Lat Pulldown: 5(20+17.5kgx12)
Star Trac Row: 4(150lbx12)
Machine Preacher Curl: 5(31kgx12)
Machine Pullover: 4(66.3kgx15)
Multiflight Curl: 4(38kgx15)
Hoist Shoulder Press: 13x10,10,8
Gripper: 5(9x15)
Finger Band Extension (Green Band): 4(12)
Cable Hammer Curl: 3(40kgx12)

[lheugh]

The ruck with 19kg after this sucked.

Leg Press: 4(185kgx12)
Weighted Hyperextension: 4(70kgx10)
Leg Extension: 86.3kgx15,12,12,12
Seated Leg Curl: 140lbx15,15,12,12
Hip Adduction: 3(77.5kgx15)
Hip Abduction: 3(57.5kgx12)
Seated Calf Raise: 4(62.5kgx12)
Ab Wheel: 4(15)
Cable Side Bend: 4(75kgx12)

[lheugh]

Pretty chuffed with adding two reps to every set.

Cambered Bench Press: 5(92.5kgx8)
Incline Dumbbell Press: 4(27.5kgx12)
Machine Lateral Raise: 55kgx12,12,12,10
Machine Dips: 4(73.3kgx15)
Cable French Press: 20kgx15,12,12,12
Pec Flyes: 71kgx15,15,12,12
Rear Delt Flyes: 4(60kgx15)
Multiflight Curl: 4(39kgx15)
Cable Neck Flexion/Extension: 22.5kgx15,15,12,12

[lheugh]

Hammer Strength Row: 5(105kgx12)
Assisted Pullup: 4(12)
Machine Preacher Curl: 5(32kgx12)
Star Trac Row: 4(165lbx12)
Multiflight Curl: 4(40kgx15)
Hoist Shoulder Press: 13x11,10,9
Gripper: 5(10x15)
Finger Extension (Green Band): 5(15)

[lheugh]

Cambered Bench Press: 5(95kgx6)
Incline Dumbbell Press: 30kgx12,12,12,10
Machine Lateral Raise: 4(35kgx15)
Machine Dips: 4(75.5kgx12)
Cable French Press: 17.5kgx15,15,13,13
Pec Flyes: 73.3kgx15,12,12,12
Rear Delt Flyes: 4(61kgx12)
Prime Shrug: 4(95kgx12)
Cable Neck Flexion/Extension: 4(17.5kgx15)

[DanCR]

All is right with the world again.

[lheugh]

All is right with the world again.

[lheugh]

Hammer Strength Row: 5(110kgx12)
Assisted Pullup: 55kgx12,10,10,10
Multiflight Curl: 5(41kgx15)
Cable Flexion Row: 42kgx15, 3(49kgx12)
Incline Dumbbell Curl: 7.5kgx15,15,15,12
Dumbbell Shoulder Press: 4(17.5kgx15)
Gripper: 5(10x15)
Cable Reverse Curl: 5(15kgx15)
Finger Extension (Black Band): 5(12)

[lheugh]

I haven't been on the Pendulum contraption in a few years, but it's good to be able to add it into the rotation. Previously, my knees were not fond of it, but they behaved themselves today so fingers crossed. The Belt Squat was getting a bit cumbersome to load and I had run-out of loading room as well. I suppose that's what a year or so of consistency with it had got me.

Pendulum Squat: 5(30kgx12)
Weighted Back Extension: 4(75kgx8)
Leg Extension: 4(71kgx12)
Seated Leg Curl: 145lbx15,12,12,12
Hip Adduction: 3(80kgx15)
Hip Abduction: 3(55kgx15)
Seated Calf Raise: 60kgx15,12,12,12
Cable Side Bend: 4(60kgx15)

[lheugh]

Cambered Bench Press: 87.5kgx10, 85kgx11, 2(85kgx10)
Hoist Incline Press: 5(10x12)
Machine Lateral Raise: 4(37.5kgx15)
Cable French Press: 5(20kgx15)
Tricep Pushdown: 4(25kgx12)
Pec Flyes: 4(64kgx15)
Rear Delt Flyes: 61kgx15,12,12,12
Incline Dumbbell Curl: 4(10kgx12)
Cable Neck Flexion/Extension: 4(20kgx15)

[lheugh]

My lats really take a beating today. Will start logging my cardio/conditioning stuff too. Gym owner messaged me saying he's just sold the rotary contraption, which is a shame but I will make do.

Music: Take Control (Old Gods of Asgard)

Rotary Lat Pulldown: 20(+22.5kg)x12,10,10,10,10
Star Trac Row: 4(135lbx12)
Machine Pullover: 4(64kgx15)
Multiflight Curl: 5(42kgx15)
Incline Dumbbell Curl: 10kgx15,15,15,13
Dumbbell Shoulder Press: 4(20kgx12)
Gripper: 4(9x15)
Finger Band Extension (Black Band): 4(15)
Reverse Cable Curl: 4(7.5kgx15)

30 minutes cycling
10KM swift ruck with 12kg

[DanCR]

My lats really take a beating today. Will start logging my cardio/conditioning stuff too. Gym owner messaged me saying he's just sold the rotary contraption, which is a shame but I will make do.

I love that he felt that he needed to let you, personally, know of this.

[lheugh]

My lats really take a beating today. Will start logging my cardio/conditioning stuff too. Gym owner messaged me saying he's just sold the rotary contraption, which is a shame but I will make do.

I love that he felt that he needed to let you, personally, know of this.

It's funny, a few years ago he was getting ready to get rid of the belt squat, but I convinced him to keep it after a thorough explanation of the reasons why it would be a shame. He now showed me a few pieces of equipment that are on the way before even announcing it publicly too. I seem to be in a pretty...unique...position with the man. I suppose I've known the guy for a decade too.

[DanCR]

My lats really take a beating today. Will start logging my cardio/conditioning stuff too. Gym owner messaged me saying he's just sold the rotary contraption, which is a shame but I will make do.

I love that he felt that he needed to let you, personally, know of this.

It's funny, a few years ago he was getting ready to get rid of the belt squat, but I convinced him to keep it after a thorough explanation of the reasons why it would be a shame. He now showed me a few pieces of equipment that are on the way before even announcing it publicly too. I seem to be in a pretty...unique...position with the man. I suppose I've known the guy for a decade too.

Many, many years ago I had a relationship with a dude like that. One year he let me in on Christmas, just the two of us lifting to Metallica. Guy even had an Austrian accent. It was awesome.

[lheugh]

I quite like this particular hack squat - it doesn't seem to cause my knees to take up arms in revulsion. My only issue is that I'm too tall for the flippin' thing. If I use any plates larger than 10kg, when I stand up with the sled the plates smack the loading pegs incessantly.

Hack Squat: 5(60kgx12)
RDL: 4(100kgx8)
Leg Extension: 4(71kgx15)
Seated Leg Curl: 145lbx15,15,12,12
Ab Wheel: 15,15,15,12
Seated Calf Raise: 60kgx15,15,15,12
Cable Side Bend: 4(27.5kgx15)

30 minute hike (5KM/8 incline)
10KM ruck with 12kg

[DanCR]

I quite like this particular hack squat - it doesn't seem to cause my knees to take up arms in revulsion. My only issue is that I'm too tall for the flippin' thing. If I use any plates larger than 10kg, when I stand up with the sled the plates smack the loading pegs incessantly.

Fantastic humble bragging.

[lheugh]

I quite like this particular hack squat - it doesn't seem to cause my knees to take up arms in revulsion. My only issue is that I'm too tall for the flippin' thing. If I use any plates larger than 10kg, when I stand up with the sled the plates smack the loading pegs incessantly.

Fantastic humble bragging.

Joke's on me though. Being unable to use bigger plates means I'm going to run out of room pretty quickly.

[lheugh]

A bit of a shit sandwich of a session, but put in the effort anyway.

Cambered Bench Press: 4(85kgx10)
Incline Dumbbell Press: 5(25kgx12)
Machine Lateral Raise: 4(40kgx15)
Cable French Press: 5(22.5kgx12)
Tricep Pushdown: 4(7.5kgx15)
Pec Flyes: 4(66.3kgx15)
Rear Delt Flyes: 4(56kgx15)
Prime Shrug: 4(100kgx12)
Cable Neck Flexion/Extension: 4(20kgx15)