Agree. Has nice outfit and shoes match. Also finally took off the undershirt and showing some skin.

No one can accuse me of not delivering for my fans.

Indeed. Log delivering on all fronts. A must read/see for all of S&F. Congrats.

Sumo tho.

23rd February: Week 1 Day 1

Squat:
140x6
145x6x3

Bench Press:
82.5x7x5

Cable Row:
3x10

DB Flies:
3x10



48 Days To Aucklands

No rest for the wicked. Actually felt alright, but still ran long.

25th February: Week 1 Day 2

TnG Bench Press:
95x5x5
95x9

Trap Bar DL:
+80x6x4

Lat Pulldown:
4x10

DB Flies:
4x10

Face Pulls:
4x15

Bicep Curls:
4x12

Decent session. Pecs felt a bit DOMSy but loosened up pretty well.

27th February: week 1 day 3

Deadlift:
160x6x4

Bench Press:
107.5x3x5

Prone Row:
4x8

DB flies:
4x10

RDL:
4x6

44 Days To Aucklands

february 28th: week 1 day 4

Squats:
140x1x11 (EMOM)

Incline Bench Press:
70x8x5

Bicep curls:
4x12

Lat Pulldown:
4x8

RFESS:
4x10

Pretty easy, just tried to keep everything crisp. Home in time to drink beer and watch cricket.

43 Days To Aucklands

Looks suspiciously like fat man crossfit.
/unsubscribed

Hmm, but a countdown sounds promising.
/resubscribed

2nd March: Week 2 Day 1

Squat:
160x5x4

Bench Press:
90x6x5

3ct Pause Bench:
95x2x2

4 Round Circuit of:
Prone row x10
DB flies x10
Calf raise x10
Squat jumps x3

4 Round Circuit of:
DB Curls x12
DB Shrugs x10

Saw a 74kg woman squat 167.5 and pull 200kg. Squats felt pretty good, definitely good depth early on, but got higher as I went on. Bench felt really solid.



39 Days To Aucklands.

I'm officially jelly of your squat. that first set was buttery.

take your shoes off and remove the sleeves. this isn't an 80s dance video.

The 80s won't die on my watch.

I want to know WTF that spotter thinks he is doing to help you out. Obviously you've got this weight well in hand. I think that walking behind you as you re-rack the wt is at best neutral and and worst gonna get somebody hurt.

Of course, the gym you lift at is full of knowledgeable bros, so perhaps he is practicing some advanced spotting technique that I'm unaware of. If that happens to be the case, please let me know.

When you're tiring it is sometimes useful to have the bar shoved into the rack. With the person back there it won't bounce off the frame and you can just sink down to rest the bar on the pins. Sometimes it goes a bit overboard but in general have never felt unsafe doing it.

Still seems a little odd, but plausible I suppose. If you're squatting w/ bumpers and you just walk into the rack, you're not gonna hurt yourself or anyone else if the bar happens to bounce of the rack and on the ground (which seems like a super rare occurrence).

I have never really understood the point of a single person spotting a squat. At the gym that I lift at occasionally (which has plenty of serious lifter types, but also will train interested newbs) it is an unwritten rule that all squat spotting was done with two people (one on each end). Of course, most squatting is done without a spotter. But if someone really anticipates a grind, then there would always be two spotters.

If you ever come across it, I'd like to see a vid of someone failing a rep and seeing what exactly the single spotter behind the squatter does to save the day.

Yeah I find it weird too. I've pulled someone up from a rep as a single spotter, it wasn't too bad but I'm glad the guy stuck with it. We don't always have the numbers for two spotters, but we should use the safety rack more. I kinda roll with it now, but it's bugged me in the past. I guess I should stop being lazy.

Catching up with the thread.

Sick numbers.
Can't comprehend how you're benching 25% and DL'ing a mind-boggling 40% more than me as we're basically the same height/weight.

Awesome job, either way.

Thanks.

I can't really comprehend the people at the gym who are significantly lighter than me lifting more than me. There's always someone better out there, just got to do what you can.

Girl in pink mirrin your squats

March 4th: Week 2 Day 2

TnG Bench Press:
102.5x4x6

Trap Bar DL:
+110x4x5

Accessory stuff:
Cable Row 3x10
DB Flies 4x12
Rear Delt Fly 4x12
Prone Row 3x10
DB Shoulder Press 4x8
Single Leg Step Ups 4x8
TKE: 4x12

Spent 90 minutes on mobility yesterday and felt pretty good for it. Had a bit more time this morning to warm up and generally felt really good, but no caffeine was a bit of a bitch. Walked the 3.5km home in 43mins.

37 Days Until Aucklands

errybody mirin my squats

why no caffeine?

Ran out of beans and no one else was at the gym. Was an early morning start today.

Yeah sorry, that was a dumb post, but I was meaning to suggest pills:

http://www.amazon.com/ProLab-Caffein...dp/B0011865IQ/

I always have a bottle, they are very convenient. I am pretty caffeine sensitive, so I only take half a pill.

Yeah, I have some 100mg tabs but i left them in the bag I normally use when I bike to the gym, but didnt transfer them. I normally just have a strong coffee before am workouts so didnt even think about it.

The only time I ever had coffee right before working out I threw up like 10 minutes into the workout.