50th year PRs

back home. really good 4 days away with the gf - nice to get some warmth

DB Bench 9,8,8,8-35kg
DB Incline 8,8,7-32.5kg
seated DB Press 4x11-25kg
Face Pulls 5x15-22.5kg

I've noticed some donk lifestyle habits creeping back in. more alcohol, more snacks, more bad carbs. Time to pull my head in and commit a period of time to better diet and nutrition. Am trying not to do the standard Monday promises that get forgotten by Friday lunchtime, but Spring is round the corner and I'd really like a lean, healthy Summer

reading while also simutaneously translating into opposite hemispherical weather patterns
we are blessed with a most robusto autumn season but its end marks the beginning of several months of dreary

our Autumn period is generally really great...almost always mainly dry and temperatures probably average 77 in early Autumn down to 65 in late Autumn and the ocean stays warm - I swam regularly here until the last week of June, which is the first month of Winter

Winter is super mild by nth hemisphere standards too....I've just gotten really Princessy these days and I get snippy if I can't wear shorts.

can't remember where you are in the US....thinking west coast?

either way, living right by the ocean and now having a younger, super fit GF means my manorexia is highly tuned and I want to get myself razor sharp by the beginning of beach season. hopefully I can manage my inner glutton and drop the 3kg necessary

leg extension single leg 3x11-47kg
leg curl 3x11-25kg
leg press 4x9-320kg
hack squat 3x10-100kg
rear glute extension 1x10-55kg (meh, hate this machine)
hip thrust machine 2x18-160kg
dips 1x18
skullcrushers 1x11-45kg ss with
close grip press 1x20-45kg

all fine. sleep has been elusive the past 3 days, so ran out of steam towards the end

northleft, in oregon
would travel to shake your hand if you ever find yourself remotely close

Well…hoping to get out to Vejas next June?

Two days off with a head cold/temperature. Back in this am but was up most of the night rooting so…[emoji1635][emoji1635][emoji1635] not much energy

DB Bench 9,9,8,9,8-35kg
Power Clean 4x3-80kg
DB Press 1x12-25kg

Sunday

Pull Ups 3x10 - first time doing straight pull ups in maybe 9 months. Elbow felt fine.
chest supported close grip hammer row 4x12-140kg
back extensions 3x11-15kg
barbell curl drop sets 3x10@40,12@30kg

have been really flat and unenthusiastic at training for a while. going through the motions, seem to be cutting sets and doing less. I need a change up, just not quite sure what it is. Maybe it's having something to train for...strength, a cardio goal, weight loss etc. Not sure...nothing really jumping out at me. Maybe I just need to take a few more rest days?

this morning 40mins cross trainer

1 hour walk Mon night

1 hour walk Tues am
35 mins cross trainer Tues pm

have decided to leave the weights alone until I feel enthusiasm to get in and go hard.

60min hill walk Weds am

Push this morning

DB Bench 8,8,6-36kg
DB High Incline 8,10,9-30kg
Flye Machine 3x15-54
seated DB Press 3x10-24kg
DB Front Raise 3x11-16kg

meh Pull session this pm. Have had gigantic life dramas this week caused by my ex wife and didn't have the heart to go hard

wide pull downs 4x11-87kg
close grip pull downs 3x11-87kg
preacher curl 4x10-45kg
chins 1x10
seated hammer curl 2x12-15kg

leg extensions 3x11-87kg
leg curls 3x12- - 53kg
leg press 4x8-310kg
stiff legged RDL 3x10-60

tweaked my knee after leg press.

make up session yesterday

seated DB Press 4x11-27.5kg
machine lat raise 4x12-45kg
Tricep push downs 3x14-35kg ss with
Tricep Extensions 3x13-24kg
Dips 1x20

Hope the life stuff is getting worked out with as little fuss as possible.

Thank you - hope so too, but out of my control.

Son found my ex wife (his mother) passed out drunk in a park at 3.30pm last Weds. Had to drag/carry her home and lock her in her apartment.
She then melted down, told my daughter she wanted to commit suicide.

She got committed to a rehab place for at least a month on Thurs, so all good for now and I’ve got my son with me for at least that time which is good - neither daughter lives with their mother at all. But it’s not great for the future unless she sorts her **** out

semi enjoyable interval session

30 mins 1 lap on/off on cross trainer - at level 16, rpm 80

3x300m 1r on erg 1.32.5/500

miserable stuff on the erg tbh

am switching it up for a few weeks - 80 secs between sets. dropping the weight accordingly

wide grip pull downs 4x11-77kg
close grip pull downs 4x10-77kg
chest supported wide grip hammer row 2x10-130kg
chest supported close grip hammer row 2x11-130kg
chins 8,8,7
barbell curl 3x18-30kg
preacher curl 4x12-40kg
1xconcentration curl finisher

enjoyed it

I'm sorry you and your kids have to deal with that; best wishes and good luck.

thank you. It's very messy and destabilising emotionally for the kids. They are getting used to it, so it's not 'new' but I think they get their hopes up and then get them disappointed each time, which isn't nice.

I'm fine with it - it's of course sad for me still but I'm detached from her/the marriage emotionally apart from a lot of empathy etc about what a nightmare it must be for her. I'm having to deal with her dramas in one way or another every day, which isn't ideal, but mainly I just feel for my kids and just need to be always present to provide stability for them

continued the 90 sec rest sessions on Push day. It seems it takes longer for my push muscles to recover between sets than my Pull muscles as performance dropped quite a lot.

my shoulders in particular seemed fried - I was doing sets of 12 on 27.5kg doing a standalone shoulder session on Sunday and then today even 6 on 25 was too much

DB Bench 12,10,8,6-32.5kg
high Incline DB bench 12,10,10,9-27.5kg
low Incline flye 2x10-22.5kg
Flye Machine 2x12-63kg
seated DB Press 1x6-25kg, 10,8,7-22.5kg
Lat Raise machine 3x12-38kg, 1xdrop set at end
seated Press machine 1x12

90 sec rests between sets

leg extensions 3x12-83kg
leg curl 3x12-47kg
leg press 5x10 -260kg
hip thrust 3x16-150kg
tricep push downs 4x12-38kg ss with
tricep extensions 4x12-28kg

Rest day yesterday but did an hour walk and a lot of other walking

This am

Wide grip pull downs 3x8-90kg
Chest supported close grip rows 2x8-170, 2x11-140
Chins 10,11,10
Barbell curl 3x drop sets 8-40,8-30

Sunday pm

DB Bench - 8,7,7 - 37.5kg
DB Incline 3x12-30kg
Flye 3x11-22.5
Face Pulls 5x17-21.5kg
seated DB Press 3x12-22.5kg

Mon am

leg curl 3x12-52.5kg
leg extension 3x12-87kg
leg press 4x10-250kg
RDL 3x10-80kg
skullcrushers 3x10-45kg ss with
close grip press 3x21-45kg
dips 1x20

Mon pm 60 min walk
Tues pm cardio session

Weds am Pull

Pull Ups 12,11,11
chest supported close grip hammer row 3x11-140kg
Chins 11,10,11
Shrugs 3x15-130kg
Facing away cable curls 4x13-27kg