anustart

[simonrest]

W2 D1

stress levels up high
sleeping like shit - could be related, could be the weather
eating was compliant (though I was about 200cal over yesterday by way of some ice cold rose)

squat
165 x 1 @7
175 x 1 @8
130 x 6 x 5
top single was OK, think the 5kg jump was fine, and might do another 5kg jump next week.
Back off sets were long and tiring. It's gotten hot in Sydney already, and I kept getting interrupted by work stuff

press
66 x 5 @ 7 or less
68.5 x 5 @8
68.5 x 5 @8.5 because I'm an idiot and got distracted by a kids that was running around the gym and forgot to change the weight
71 x 5 @9
67.5 x 5 @9

Seated cable rows
65 x 8 x 5
this was 5kg less than last week because I missloaded it. No wonder it felt pretty good.

highlights


Gym Stories:
the mens health twins were back doing a circuit from a printed out sheet of paper. They came into the free weights area, loaded a bar, and did 3 deadlifts. Not 3 sets, 3 pulls from the floor, then unloaded the bar and moved on.
It's school holidays so another regular and his wife were there with their eldest kid. He spent most of the time watching Octonauts, and the rest of the time getting in my way. If he's there tomorrow I'm going to introduce him to Pokemon just to piss off his parents.
Also: noticed I tore a hole in the armpit of my t shirt. This is the third Gildan brand t shirt where this has happened. If Exodus are planning merch I reckon stick with American Apparel.

Music:
I set up some Underworld and youtube did it's thing. Very Manx House

[DeriHughes]

What's your initial view of Avatar? Worth signing up?

[simonrest]

What's your initial view of Avatar? Worth signing up?

It's way too early to tell. They set my macros slightly different to how I've always had them, but I've been going nowhere with my nutrition so maybe they're right. I'm using them to do a reverse diet first and try to build up my metabolism. I'm hoping that since I'm paying for advice I'll be more compliant.

[simonrest]

And we're back!

W2 D2
Slept like shit and I'm getting a cold -throat is sore and feel foggy

Comp bench
110 x 1 @7
120 x 1 @8
90 x 6 x 5
Bench felt pretty good. Did a better job of staying tight through the volume stuff

Paused Deadlift
120 x 5 @ 7
127.5 x 5 @8
135 x 5 @ sub 9
127.5 x 5 x 3 up to 9
Jumped up 10kg because kregna was right, it was too light last well. This still felt pretty good.

Leg press
195kg x 8 x 5
Good and bad - I realised I could drop the back, giving me more room and a better set up, but it made it much tougher. Anyway, got through it

Highlights

[simonrest]

W2 D3

feeling like shit

LISS
bike, 15 min, average 100RPM
tried to watch more Rick and Morty, but I just can't get into it. It's funny in parts, but it's more irritating than funny

Lat pull down
6 min Amrap
110lbs x 8 x 7

Plank
6 min amrap
30sec on, 30 sec off x 6

EZ bar curls
6 min Amrap
29 x 8 x 7
Felt better than last week

[simonrest]

W2 D4

Press
75 x 1 @7
80 x 1 @8
60 x 6 x 5
all were done press 1.0 - this might be the heaviest I've pressed without a hip thrust

paused squat
115 x 5 @7
122.5 x 5 @8
130 x 5 @ 9
123.5 x 5 @9
only managed one back off set, rest were OK

DBLTE
30kg x 8 x 5
these were tough

Highlights


gym story
I had the whole gym to myself the whole time I trained. It was glorious - I played my own music (CHVRCHES, Alpine, London Grammar), sang along, no interruptions. Only distraction was the abseiling window cleaner

[simonrest]

W2 D5

weighed in at 123.6 - down from last week. I think last week was an abnormality. Anyway, Avatar bumped me up to 179/210/74. let the good times roll
feeling a little foggy and I've lost my voice, but we push on

deadlift
180 x 1 @7
190 x 1 @7.5
195 x 1 @8
145 x 6 x 5
ummed and ahhed about another top single, but the planned top lift at 190 felt and looked (on film) too easy so added some weight. Back off sets were really tiring, probably due to the flu

catapult bench
110 x 5 @7
115 x 5 @8
120 x 5 @9
112.5 x 5 x 2 up to @9
not bad

highlights


gym stories
one bloke was using chalk for incline DB bench. Made a mess of it too (of course)
one bloke was doing some deadlifts, loaded the bar with a pair of 15kg plates, then 5kg training plates, then a 10kg bumper, then the 2.5kg training plate, then another 10kg bumper. 5 plates a side to get to 105kg

[simonrest]

week 2 summary

tonnage
squat - 6,695 kg over 52 reps
bench - 5,780 kg over 57 reps
press - 3,662 kg over 57 reps
deadlift - 8,740 kg over 63 reps

[BenM]

tried to watch more Rick and Morty, but I just can't get into it. It's funny in parts, but it's more irritating than funny

Shun! Shun the unbeliever!

It is definitely a bit over the top / hit and miss at times, but I love it, mostly. Not sure what season you’re watching but the new season has had some pearlers, Pickle Rick probably being my favourite.

[Allentown]

Long as they don't let any women write for it, amiright?

[simonrest]

Shun! Shun the unbeliever!

It is definitely a bit over the top / hit and miss at times, but I love it, mostly. Not sure what season you’re watching but the new season has had some pearlers, Pickle Rick probably being my favourite.

I started at season 1. I'm into the 3rd episode. It's fine, I guess, I just don't see why everyone loves it so much.

Long as they don't let any women write for it, amiright?

I don't know what this is in reference too. Is there some controversy?

[simonrest]

W3 D1

Today is labour day so I lift in solidarity with my comrades
ADIDAS:All Day I Dream About Socialism

squats
170*1 @ 7
180*1 @ 8.5
137.5*5*5
Last warm up was a bit twisty, realised one of the plates had slid out on one side because I was last and didn't clip them.
Top single felt a bit harder than I hoped. It might be due to the lingering illness, it might be the distraction of having kids in the gym, it might be weakness. I might proceed on 2.5kg jumps from here on in anyway.

Press
67.5*5 @ 7
70*5 @8
72.5*5 @9
68.5*5 @ 9ish
These conversely felt pretty good. Should have done more back off sets but kids were getting restless

Seated cable rows
70*8*5
These also felt pretty strong

Highlights

[Allentown]

Long as they don't let any women write for it, amiright?

I don't know what this is in reference too. Is there some controversy?

I bunch of the fans of the show got angry they let some women work on the writing for the show, and started harassing them on social media, including death threats. You know, like any time the internet finds out a woman works on anything.

[simonrest]

I bunch of the fans of the show got angry they let some women work on the writing for the show, and started harassing them on social media, including death threats. You know, like any time the internet finds out a woman works on anything.

People are just the worst

[simonrest]

W3 D2

stress levels high. am getting sick of being sick. Had a staff member call saturday morning to tell me she wasn't going to stick around - I had just finished training her.

Bench
115 x 1 @7
122.5 x 1 @8 - I think the pause was too short
92.5 x 5 x 5 - these were fine

Paused Deadlift
125 x 5 @7
132.5 x 5 @8
140 x 5 @9
132.5 x 5 @9
ran out of gas quickly on these. I guess leaning over and head cold don't mix.

At one point I considered getting the nose tork out just to clear the airways

Leg press
195kg x 8 x 5
felt better than last week.

Highlights (bench only because I forgot to record the deadlifts)


music
I was listening to a random gym mix I made for youtube - MIA, prophets of rage, Karnivool, CHVRCHES, etc. The men's health twins came in and changed it to club mix bangers. Fucking fuming. I went and turned it right down so we all trained in silence

[simonrest]

W3 D3

warm up
5 min treadmill

HIIT
prowler + 50lbs - 5 x 40m
the lactic build up is real. after round 4 I was looking for a bin to throw up in

warm down
4min treadmill (to get HR under 110)

lat pull down
6 min AMRAP
110lbs x 8, 8, 8, 8, 8, 8, 12
weight felt OK, told myself if I can get 12 in the last set I can move the weight up next week.

Plank
6 min AMRAP
30sec on/30 off, 6 rounds

DB hammer curls
6 min AMRAP
12.5kg/hand (simultaneous) x 8 x 7
felt hard towards the end

gym stories:
when I got there a guy was benching in the smith machine. No safeties, all alone. I almost stopped him, instead I discussed a warning sign on the machine. A kid dies in Queensland last week benching in a smith machine. They shut his gym down during the investigation - I don't need that kind of hassle.

[simonrest]

W3 D4

woke up just before 5 then spent an hour wondering if it was worthwhile trying to get back to sleep before giving up and going to work. I'm tired now

press
76 x 1 @7
81 x 1 @8
61 x 5 x 5
press is feeling strong

paused squat
117.5 x 5 @7
125 x 5 @8
132.5 x 5 @9
125 x 5 x 2 @9
these were OK. I was doing a little bounce on the top set - need to cut that out and be stricter

overhead cable tricep extension
30 x 8
36 x 8
43 x 8 x 3
I got the idea from Les' log. took a while to get the right weight and stance, but I liked these as a quick easy tricep isolation exercise.

highlights


gym stories
my gym has a trainer who works one day a week. Big tall bodybuilder type with long blonde hair and an accent that could be from anywhere that I'm sure is an affectation. I caught him googling "ultimate chest workouts" and writing them into his PT sheets. So much for the degree

[fishwife]

gym stories

These are entertaining.

my gym has a trainer who works one day a week. Big tall bodybuilder type with long blonde hair and an accent that could be from anywhere that I'm sure is an affectation. I caught him googling "ultimate chest workouts" and writing them into his PT sheets. So much for the degree

Are you sure he actually has one? Most don't here in the US.

[simonrest]

Are you sure he actually has one? Most don't here in the US.

I don't know. I just assumed. Given how I've seen him teach the squat I think you are probably right

[OCG]

It's not required legally, but almost any gym here and certainly any chains will require one. They're garbage though, just like in the US. You can get one easily online. Ask me how I know...