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    Tuesday 3rd September
    -------------------------------------------------------------------
    Rack Pulls (just below knee)
    60 x 5
    100 x 5
    140 x 3
    160 x 2

    Dead Hang Medium Grip Pull Ups
    BW x 5
    5kg x 5,5,4

    Dumbell Preacher Curls
    16 x 6,5,5

    Ab Rope Pulldown (Cable)
    43 x 8
    52 x 8
    61 x 8

    Seated Row Machine
    75 x 6
    100 x 5
    80 x 6

    Face Pulls (Cable)
    34 x 10,10,10

    + physio stuff for middle of back
    -------------------------------------------------------------------

    Tried to do some rack pulls. Anytime I try to pull anything with the bar out in front of me my upper back / neck gives me grief. Ever since the time I did some damage on deadlifts. Ignore for now but I'm sure I'll need to say hello to the physio. Although I've been neglecting foam rolling lately so that may help. We'll see.

    Everything else was me going through the motions.

    Comment


      Originally posted by LuckyLloyd View Post
      Smolov for Squats again bud. You know you really want to deep down.

      Or even better, find the next powerlifting meet in Ireland before the end of the year (should be one in November I'd imagine); work out your training and fucking do it.
      Saving Smolov for the Single Lift World Champs next year. Just have to qualify through the Irish Single Lift Champs which I think are in Jan so pencil me in

      Comment


        Low Carb Diet Cycle 1 Week 1
        ============================
        Waist: 40.3 inches
        Weight: 104.5kg / 230lbs / 16st 6lbs
        ============================

        Biggest waist and weight by far in my lifetime but also at my strongest haha. The trade-off rears it ugly head again.

        Started diet on Monday. Will update in a weeks time.

        Also, going beltless for duration of diet to strengthen my core and will also hit it every session.

        Comment


          Wednesday 4th September
          -------------------------------------------------------------------
          Low Bar Squat
          60 x 5
          100 x 5
          120 x 5
          140 x 5
          160 x 5,5,5

          Wide Stance Box Squats
          60 x 5
          80 x 3
          100 x 3
          120 x 3
          60 x 5
          -------------------------------------------------------------------

          Carb tank now empty. Beltless definitely makes a big difference on squats. Much more difficult as I'm so used to pushing out against the belt. Should help my core strength.

          Comment


            Thursday 5th September
            -------------------------------------------------------------------
            Bench Press
            60 x 5
            80 x 5
            100 x 5
            120 x 5 *PB*
            110 x 6
            100 x 13

            [U]Close Grip Bench[U]
            100 x 3
            90 x 4

            Tricep Rope Pulldown
            27 x 10,8,8

            Machine Flyes
            75 x 10
            95 x 10
            75 x 10
            -------------------------------------------------------------------

            Token 5 rep PB. Had nothing left for triceps after the benching.

            Comment


              Tuesday 10th September
              -------------------------------------------------------------------
              Dead Hang Medium Grip Pull Ups
              BW x 5
              5kg x 5
              8kg x 5
              10kg x 5
              8kg x 5
              5kg x 5
              BW x 5

              Dumbell Preacher Curls
              16 x 6,6,5

              T-Bar Row
              60 x 8
              75 x 8
              90 x 8,8,8

              Ab Rope Pulldown (Cable)
              43 x 8
              52 x 8
              61 x 8

              Seated Row Machine
              75 x 6
              100 x 5
              80 x 6

              Face Pulls (Cable)
              34 x 10,10,10

              -------------------------------------------------------------------
              Last edited by Lurker23; 14-09-13, 10:50.

              Comment


                Wednesday 11th September
                -------------------------------------------------------------------
                Low Bar Squat
                40 x5
                60 x 5
                100 x 5
                120 x 5
                140 x 5

                -------------------------------------------------------------------

                Running on fumes. Absolutely no energy and 140 x 5 was very slow so decided to call it a day.

                Worst training session for quite some time.

                Comment


                  Thursday 12th September
                  -------------------------------------------------------------------
                  Bench Press
                  40 x 6
                  60 x 5
                  80 x 4
                  100 x 3
                  112.5 x 2
                  122.5 x 5,5,4 *PB*
                  100 x 9

                  + a load of triceps
                  -------------------------------------------------------------------

                  Good session after the train wreck of yesterday. Another token PB

                  Comment


                    Low Carb Diet End of Cycle 1
                    ============================
                    Waist: 38.75 inches (-1.55 inches)
                    Weight: 99.5kg / 219lbs / 15st 9lbs (-5kg / -11lbs)
                    ============================

                    Very happy with that outcome for a 12 day cycle. Today is my carb up day.

                    Tracking everything I eat to see how many cals I consume. Currently over 3,000 so far

                    Comment


                      3k before lunch, eh, wow!!
                      "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                      Comment


                        Originally posted by LuckyLloyd View Post
                        3k before lunch, eh, wow!!
                        The power of cake.

                        Comment


                          Final calorie total for Saturday = 7,565 approx.

                          I had 6k eaten by 6pm but pretty much died from that point on. Disappointed.





                          Comment


                            Tuesday 17th September
                            -------------------------------------------------------------------
                            Seated Dumbell Shouler Press
                            20 x 8
                            24 x 8
                            30 x 8
                            34 x 8 *PB*
                            38 x 5,5 *PB*

                            Barbell Press
                            50 x 5,5,5

                            Behind the Back Shrugs
                            60 x 8
                            100 x 8
                            140 x 8

                            Lateral Dumbell Raise
                            12 x 8,8,8

                            Front Dumbell Raise
                            10 x 8,8,8
                            -------------------------------------------------------------------

                            I have hereby completed my annual shoulder workout

                            Comment


                              Wednesday 18th September
                              -------------------------------------------------------------------
                              Close Grip Bench
                              60 x 5
                              80 x 5
                              100 x 5
                              110 x 5 *PB*
                              120 x 2
                              100 x 5

                              Parallel Bar Dips
                              BW x 5
                              BW + 10kg x 5
                              BW + 15kg x 5
                              BW + 26kg x 6
                              BW + 15kg x 12

                              Rope Pulldown
                              25 x 8,8,8

                              Skull Crushers
                              EZ Curl Bar + 20kg x 10,10,10

                              Seated Cable Pulldown
                              28.75 x 10,10,10

                              -------------------------------------------------------------------

                              Lots of triceps. Lots of fun.

                              Comment


                                Thursday 19th September
                                -------------------------------------------------------------------
                                Dead Hang Medium Grip Pull Ups
                                BW x 5
                                5kg x 5
                                8kg x 5
                                10kg x 4

                                Dumbell Preacher Curls
                                15 x 8,8,8

                                T-Bar Row
                                60 x 8
                                80 x 8
                                90 x 6 into 80 x 6 into 60 x 6 into 40 x 6

                                Seated Close Grip Lat Pulldown (Cable)
                                55 x 8
                                68 x 8,8

                                Seated Row Machine
                                45 x 8,8,8,8

                                Face Pulls (Cable)
                                27 x 10,10,10
                                -------------------------------------------------------------------

                                Comment


                                  Monday 23rd September
                                  -------------------------------------------------------------------
                                  Bench Press (thicker bar)
                                  40 x 5
                                  60 x 5
                                  80 x 4
                                  100 x 3
                                  *wrist wraps on*
                                  110 x 2
                                  120 x 4,5,5

                                  Incline Dumbell Press
                                  26 x 8
                                  32 x 8
                                  36 x 8
                                  44 x 8 *PB*
                                  48 x 5 *PB*
                                  ------------------------------------------------

                                  The only oly bar is now off for repairs (will probably never come back) so looks like I'll be joining Morton soon.

                                  Nice to see I'm keeping my strength whilst still losing fat. Happy.

                                  Comment


                                    Tuesday 24th September
                                    -------------------------------------------------------------------
                                    Dead Hang Medium Grip Pull Ups
                                    BW x 5
                                    5kg x 5
                                    10kg x 5,5,5

                                    Dumbell Preacher Curls
                                    16 x 8,8,8

                                    T-Bar Row
                                    60 x 8
                                    80 x 8
                                    90 x 6

                                    Seated Close Grip Lat Pulldown (Cable)
                                    68 x 8
                                    75 x 8,8

                                    Seated Row Machine
                                    50 x 8,8,8,8

                                    Face Pulls (Cable)
                                    34 x 8,8,8

                                    Seated Ab Machine
                                    85 x 5
                                    97.5 x 5,5
                                    -------------------------------------------------------------------

                                    Comment


                                      Originally posted by Lurker23 View Post
                                      Final calorie total for Saturday = 7,565 approx.

                                      I had 6k eaten by 6pm but pretty much died from that point on. Disappointed.





                                      Where did you get this food diary online??
                                      Do you find this accurate??
                                      Dose it have al the food you eat or do you just put in like brand produts

                                      Comment


                                        Im calling BS anyway. NO ONE can eat just one tablespoon of Nutella.
                                        This may or may not be an original thought of my own.
                                        All efforts were made to make this thought original but with the abundance of thoughts in the world the originality of this thought cannot be guaranteed.
                                        The author is not liable for any issue arising from the platitudinous nature of this post.

                                        Comment


                                          Originally posted by Hooch View Post
                                          Where did you get this food diary online??
                                          Do you find this accurate??
                                          Dose it have al the food you eat or do you just put in like brand produts
                                          It's myfitnesspal. I downloaded the app and actually only used it for that one day to get a ballpark figure of what I consumed.

                                          I was really impressed by it though. I was able to find everything in it pretty easily

                                          Originally posted by Theresa View Post
                                          Im calling BS anyway. NO ONE can eat just one tablespoon of Nutella.
                                          Mistype. Should be one tub obv

                                          Comment


                                            Originally posted by Lurker23 View Post
                                            Barbell Press
                                            50 x 5,5,5
                                            Token barbell press.
                                            You'd probably be good for 75kg+ tbh

                                            Comment


                                              Thursday 26th September
                                              -------------------------------------------------------------------
                                              Low Bar Squat
                                              60 x 6
                                              80 x 5
                                              100 x 5
                                              120 x 5
                                              140 x 5

                                              Close Grip Bench
                                              60 x 5
                                              80 x 5
                                              100 x 5
                                              110 x 5
                                              120 x 3 *PB*
                                              100 x 5

                                              Tricep Machine
                                              170lbs x 8
                                              210lbs x 8
                                              250lbs x 8

                                              Rope Pulldown
                                              30 x 8,8,8

                                              Skull Crushers
                                              EZ Curl Bar + 20kg x 10,10,10


                                              Seated Cable Pulldown

                                              38.75 x 10
                                              43.75 x 10,10

                                              -------------------------------------------------------------------

                                              Comment


                                                Friday 27th September
                                                -------------------------------------------------------------------
                                                Seated Dumbell Shouler Press
                                                20 x 8
                                                24 x 8
                                                30 x 8
                                                34 x 8,8,8

                                                Lateral Dumbell Raise
                                                12 x 8,8,8
                                                -------------------------------------------------------------------

                                                Comment


                                                  Tuesday 1st October
                                                  -------------------------------------------------------------------
                                                  Dead Hang Medium Grip Pull Ups
                                                  BW x 5
                                                  5kg x 5
                                                  10kg x 5,5,5


                                                  Dumbell Preacher Curls

                                                  16 x 8,8,8

                                                  T-Bar Row
                                                  60 x 8
                                                  80 x 8
                                                  100 x 6

                                                  Seated Row Machine
                                                  55 x 8,8,8

                                                  Face Pulls (Cable)
                                                  34 x 10,10,10

                                                  Ab Rope Pulldown
                                                  55 x 8,8,8
                                                  -------------------------------------------------------------------

                                                  Comment


                                                    Wednesday 2nd October
                                                    -------------------------------------------------------------------
                                                    Bench Press (thicker bar)
                                                    40 x 6
                                                    60 x 5
                                                    80 x 4
                                                    100 x 3
                                                    *wrist wraps on*
                                                    120 x 4,4

                                                    Incline Dumbell Press
                                                    26 x 8
                                                    32 x 8
                                                    36 x 8
                                                    44 x 8
                                                    48 x 6 *PB*

                                                    Close Grip Bench
                                                    60 x 5
                                                    80 x 5
                                                    100 x 5

                                                    Bench Press
                                                    100 x 8

                                                    Tricep Machine
                                                    170lbs x 8
                                                    210lbs x 8
                                                    250lbs x 8

                                                    Rope Pulldown
                                                    30 x 8,8,8

                                                    Skull Crushers
                                                    EZ Curl Bar + 20kg x 10,10,10

                                                    Seated Cable Pulldown

                                                    38.75 x 10
                                                    43.75 x 10,10

                                                    ------------------------------------------------

                                                    Comment


                                                      Thursday 3rd October
                                                      -------------------------------------------------------------------
                                                      Low Bar Squat
                                                      60 x 6
                                                      80 x 5
                                                      100 x 3
                                                      120 x 3
                                                      *belt and wrist wraps*
                                                      140 x 3
                                                      160 x 3
                                                      180 x 3
                                                      200 x 1
                                                      -------------------------------------------------------------------

                                                      I was away in Wembley for the NFL game and swamped in work so lots of updates!

                                                      Training is going well. Feel strong. Introducing carbs back into the diet. Never too final measurements but around 99kg. Going low carb at the minute on weekdays and carbing up on weekends.

                                                      Tested the water on squats. 200 x 1 was shaky but that's to be expected.

                                                      Comment


                                                        Tuesday 8th October
                                                        -------------------------------------------------------------------
                                                        Low Bar Squat
                                                        60 x 5
                                                        80 x 5
                                                        100 x 4
                                                        120 x 3
                                                        *belt and wrist wraps*
                                                        140 x 2
                                                        160 x 5
                                                        170 x 5
                                                        180 x 5
                                                        -------------------------------------------------------------------

                                                        All felt good.

                                                        Nothing majorly heavy. Just trying to get into the groove again.

                                                        Comment


                                                          Wednesday 9th October
                                                          -------------------------------------------------------------------
                                                          Bench Press
                                                          60 x 5
                                                          80 x 5
                                                          90 x 4
                                                          100 x 3
                                                          *wrist wraps on*
                                                          110 x 2
                                                          122.5 x 5,5,5
                                                          100 x 13
                                                          ------------------------------------------------

                                                          Possible PB equalling 3 x 5 tonight. Was a grind but very happy.

                                                          Comment


                                                            Friday 10th October
                                                            -------------------------------------------------------------------
                                                            Dead Hang Pull Ups
                                                            BW x 5
                                                            5kg x 5
                                                            10kg x 5

                                                            Dead Hang Neutral Grip Pull Ups
                                                            15kg x 5

                                                            Dumbell Preacher Curls
                                                            16 x 8,8,8

                                                            T-Bar Row
                                                            60 x 8
                                                            80 x 8
                                                            95 x 7 into 80 x 8 into 60 x 8

                                                            Seated Row Machine
                                                            55 x 8,8,8,8

                                                            Face Pulls (Cable)
                                                            31 x 10,10,10

                                                            Seated Ab Machine
                                                            85 x 5
                                                            102.5 x 5,5,5
                                                            -------------------------------------------------------------------

                                                            Decent.

                                                            Skydiving on Saturday afternoon. Can't wait

                                                            Comment


                                                              Tuesday 15th October
                                                              -------------------------------------------------------------------
                                                              Low Bar Squat
                                                              60 x 5
                                                              80 x 5
                                                              100 x 4
                                                              120 x 3
                                                              *belt and wrist wraps*
                                                              140 x 2
                                                              160 x 2
                                                              175 x 1
                                                              185 x 5
                                                              -------------------------------------------------------------------

                                                              Hip flexor feels a bit dodgy so easing my way back in. Top set felt heavy but had another 2 reps at least.

                                                              Skydiving never happened due to low clouds.

                                                              <young(ish) man yells at cloud>

                                                              Comment


                                                                Wednesday 16th October
                                                                -------------------------------------------------------------------
                                                                Bench Press
                                                                60 x 5
                                                                80 x 5
                                                                90 x 4
                                                                100 x 3
                                                                *wrist wraps on*
                                                                112.5 x 1
                                                                125 x 5,5,4 *PB*
                                                                --------------------------------------------------------------------

                                                                Two grinder sets.

                                                                Didn't go for the 5th rep on 3rd set as had no chance. PB all the same

                                                                Comment


                                                                  Saturday 19th October
                                                                  -------------------------------------------------------------------
                                                                  Low Bar Squat
                                                                  60 x 5
                                                                  80 x 4
                                                                  100 x 3
                                                                  120 x 3
                                                                  *belt and wrist wraps*
                                                                  140 x 3
                                                                  160 x 3
                                                                  180 x 3
                                                                  190 x 3
                                                                  200 x 3
                                                                  -------------------------------------------------------------------

                                                                  Confidence coming back slowly but surely.

                                                                  Comment


                                                                    Monday 21st October
                                                                    -------------------------------------------------------------------
                                                                    Dead Hang Wide Grip Pull Ups
                                                                    BW x 5
                                                                    5kg x 5
                                                                    10kg x 5
                                                                    16kg x 4

                                                                    Dead Hang Close Grip Chins
                                                                    16kg x 4

                                                                    Dumbell Preacher Curls
                                                                    16 x 9,8,8

                                                                    T-Bar Row
                                                                    60 x 8
                                                                    80 x 8
                                                                    90 x 8 --> 80 x 6 --> 60 x 6

                                                                    Seated Row Machine (3 secs down, 1 up)
                                                                    50 x 8,8,8,8

                                                                    Close Grip Lat Pulldown
                                                                    62 x 8,8
                                                                    55 x 8

                                                                    Close Grip Bench
                                                                    40 x 5
                                                                    60 x 5
                                                                    80 x 5
                                                                    100 x 5
                                                                    110 x 5,5

                                                                    Tricep Pushdown Machine
                                                                    170lbs x 8
                                                                    210lbs x 8
                                                                    250lbs x 8

                                                                    Seated Tricep Incline Pullovers (cable)
                                                                    28.75 x 8
                                                                    36.25 x 8
                                                                    43.75 x 6 ---> 36.25 x 3
                                                                    -------------------------------------------------------------------

                                                                    Angry session. Felt good venting through the medium of iron.

                                                                    Comment


                                                                      Saturday 26th October
                                                                      -------------------------------------------------------------------
                                                                      Low Bar Squat
                                                                      60 x 5
                                                                      80 x 5
                                                                      100 x 4
                                                                      120 x 3
                                                                      *belt and wrist wraps*
                                                                      140 x 3
                                                                      160 x 3
                                                                      180 x 3
                                                                      200 x 3
                                                                      210 x 3

                                                                      Bench Press
                                                                      40 x 6
                                                                      60 x 5
                                                                      80 x 4
                                                                      100 x 3
                                                                      110 x 2
                                                                      117.5 x 1
                                                                      125 x 5,5,5 *PB*
                                                                      -------------------------------------------------------------------

                                                                      Very long session.

                                                                      Weird but squatting really helped me get loose for bench. Found it a lot easier to get a nice arch and a PB to show for it.

                                                                      Comment


                                                                        Saturday 27th October
                                                                        -------------------------------------------------------------------
                                                                        Dumbell Shoulder Press
                                                                        16 x 8
                                                                        22 x 8
                                                                        26 x 8
                                                                        30 x 8
                                                                        34 x 8
                                                                        38 x 8
                                                                        40 x 6

                                                                        Dumbell Lateral Raise
                                                                        10 x 8,8,8

                                                                        Dumbell Front Raise
                                                                        8 x 8,8,8

                                                                        Ab Rope Pulldown
                                                                        48 x 8
                                                                        55 x 8,8
                                                                        -------------------------------------------------------------------

                                                                        Happy with that after benching yesterday. Was supposed to be skydiving this morning but weather didn't hold up so decided to get another session in.

                                                                        Comment


                                                                          Tuesday 30th October
                                                                          -------------------------------------------------------------------
                                                                          Dead Hang Wide Grip Pull Ups
                                                                          BW x 5
                                                                          5kg x 5
                                                                          10kg x 5
                                                                          BW x 5

                                                                          Dead Hang Close Grip Chins
                                                                          12.5kg x 5

                                                                          T-Bar Row
                                                                          60 x 8
                                                                          80 x 8
                                                                          90 x 8 --> 80 x 6 --> 60 x 6

                                                                          Seated Row Machine (4 secs down, 1 up)

                                                                          55 x 8,8,8,8

                                                                          Seated Row (Cable)
                                                                          61 x 8
                                                                          82 x 8
                                                                          95 x 8
                                                                          102 x 8

                                                                          Close Grip Bench
                                                                          40 x 5
                                                                          60 x 5
                                                                          80 x 5
                                                                          100 x 5
                                                                          110 x 5
                                                                          115 x 4

                                                                          Tricep Pushdown Machine
                                                                          170lbs x 8
                                                                          210lbs x 8
                                                                          250lbs x 8

                                                                          Seated Tricep Incline Pullovers (cable)
                                                                          28.75 x 8
                                                                          43.25 x 8
                                                                          48.75 x 5 ---> 36.25 x 3

                                                                          Face pulls
                                                                          34 x 8,8,8
                                                                          -------------------------------------------------------------------

                                                                          Comment


                                                                            Saturday 2nd November
                                                                            -------------------------------------------------------------------
                                                                            Low Bar Squat
                                                                            60 x 5
                                                                            80 x 5
                                                                            100 x 4
                                                                            120 x 3
                                                                            *belt and wrist wraps*
                                                                            140 x 3
                                                                            160 x 3
                                                                            180 x 1
                                                                            200 x 1
                                                                            215 x 1
                                                                            -------------------------------------------------------------------

                                                                            It was supposed to be 215 x 3 but I didn't feel like I could get another 2 after the first rep so left it at that. Suppose we have to have sense sometimes!

                                                                            Comment


                                                                              Sunday 3rd November
                                                                              -------------------------------------------------------------------
                                                                              Bench Press
                                                                              40 x 6
                                                                              60 x 5
                                                                              80 x 4
                                                                              100 x 3
                                                                              *belt and wristwraps on*
                                                                              110 x 2
                                                                              120 x 1
                                                                              127.5 x 4,3
                                                                              100 x 14
                                                                              -------------------------------------------------------------------

                                                                              My elbows were in ribbons from squatting yesterday. Managed to make a decent effort at the 127.5 and I should get 3 x 5 when elbows heal up.

                                                                              Comment


                                                                                Tuesday 5th November
                                                                                -------------------------------------------------------------------
                                                                                Dead Hang Wide Grip Pull Ups
                                                                                BW x 5
                                                                                5kg x 5
                                                                                10kg x 5
                                                                                12.5kg x 4

                                                                                Dead Hang Close Grip Chins
                                                                                15kg x 5
                                                                                18kg x 3

                                                                                T-Bar Row
                                                                                60 x 8
                                                                                80 x 6
                                                                                95 x 6
                                                                                105 x 6

                                                                                Seated Row Machine (4 secs down, 1 up)

                                                                                55 x 8,8,8,8

                                                                                Seated Row (Cable)
                                                                                68 x 8
                                                                                89 x 8
                                                                                102 x 6
                                                                                82 x 8

                                                                                Face pulls

                                                                                34 x 8,8,8

                                                                                Close Grip Bench
                                                                                60 x 5
                                                                                80 x 5
                                                                                100 x 5
                                                                                110 x 5
                                                                                115 x 5

                                                                                Tricep Pushdown Machine

                                                                                170lbs x 8
                                                                                210lbs x 8
                                                                                250lbs x 8
                                                                                290lbs x 8

                                                                                Seated Tricep Incline Pullovers (cable)
                                                                                28.75 x 8
                                                                                43.25 x 8
                                                                                48.75 x 6 -->33.75 x 6
                                                                                ------------------------------------------------------------------

                                                                                Comment


                                                                                  Wednesday 6th November
                                                                                  -------------------------------------------------------------------
                                                                                  Dumbell Shoulder Press
                                                                                  20 x 8
                                                                                  24 x 8
                                                                                  28 x 8
                                                                                  32 x 6
                                                                                  36 x 6

                                                                                  Dumbell Lateral Raise
                                                                                  10 x 8,8,8

                                                                                  Dumbell Front Raise
                                                                                  8 x 8,8,8

                                                                                  Ab Rope Pulldown

                                                                                  55 x 8
                                                                                  62 x 8
                                                                                  -------------------------------------------------------------------

                                                                                  Elbows are bad atm. Need to rest up for the weekend session.

                                                                                  Comment


                                                                                    Monday 11th November
                                                                                    -------------------------------------------------------------------
                                                                                    Low Bar Squat
                                                                                    60 x 5
                                                                                    80 x 5
                                                                                    100 x 5
                                                                                    120 x 5
                                                                                    *belt and wrist wraps*
                                                                                    140 x 5
                                                                                    160 x 5
                                                                                    180 x 5,5,5,5,5

                                                                                    Bench Press
                                                                                    40 x 6
                                                                                    60 x 5
                                                                                    80 x 4
                                                                                    100 x 3
                                                                                    *belt and wrist wraps*
                                                                                    110 x 2
                                                                                    120 x 1
                                                                                    130 x 4,3,3 *PB*
                                                                                    100 x 15 *PB*
                                                                                    -------------------------------------------------------------------

                                                                                    Gave the elbows the weekend off, ate like a champion and hit it hard today.

                                                                                    Brought some snacks along as I was off work and knew it would be a very long session.

                                                                                    Upped the volume on the squats in order to get my confidence and ability to grind reps out back. Felt good although got tired on the last two sets.

                                                                                    Benching went well. Definitely would've got the fourth rep on the second set but spotter came in too early and fingertipped so not counting it. Frustrating!

                                                                                    Finally got past 14 on 100 for reps!!
                                                                                    Last edited by Lurker23; 11-11-13, 22:58.

                                                                                    Comment


                                                                                      Originally posted by Lurker23 View Post
                                                                                      Benching went well. Definitely would've got the fourth rep on the second set but spotter came in too early and fingertipped so not counting it. Frustrating!
                                                                                      Bugs the shit out of me. If I'm at or very close to max effort the last rep is a grinder. I can understand how somebody might worry over a 4 second rep thats snailing, but when you say you'll let them know, you'll let them know.

                                                                                      If you fail, it won't come crashing down, but rather slip into a slow reverse.

                                                                                      Comment


                                                                                        Tuesday 12th November
                                                                                        -------------------------------------------------------------------
                                                                                        Dead Hang Wide Grip Pull Ups
                                                                                        BW x 5
                                                                                        5kg x 5
                                                                                        10kg x 5

                                                                                        Dead Hang Close Grip Chins
                                                                                        12kg x 5
                                                                                        15kg x 5

                                                                                        Close Grip Seated Row (Cable)
                                                                                        75 x 8
                                                                                        97 x 8
                                                                                        107 x 8
                                                                                        97 x 8

                                                                                        Seated Row Machine (4 secs down, 1 up)
                                                                                        57.5 x 8,8,8,8

                                                                                        Face pulls
                                                                                        27 x 10,10,10

                                                                                        ------------------------------------------------------------------

                                                                                        Comment


                                                                                          Thursday 14th November
                                                                                          -------------------------------------------------------------------
                                                                                          Dumbell Shoulder Press
                                                                                          15 x 8
                                                                                          22.5 x 6
                                                                                          27.5 x 6
                                                                                          32.5 x 6
                                                                                          37.5 x 6,6,4

                                                                                          Close Grip Bench
                                                                                          50 x 5
                                                                                          70 x 5
                                                                                          90 x 5
                                                                                          100 x stopped

                                                                                          Dumbell Lateral Raise
                                                                                          10 x 8,8,8

                                                                                          Dumbell Front Raise
                                                                                          10 x 8,8,8

                                                                                          Tricep Push Down
                                                                                          Stack (supposedly 91kg - no chance) x 10,10,8
                                                                                          -------------------------------------------------------------------

                                                                                          Burst pipe in Ballymun gym so went down to Morton. Elbows were in flitters the minute I started. At least I got something done rather than nothing.

                                                                                          Comment


                                                                                            Tuesday 19th November
                                                                                            -------------------------------------------------------------------
                                                                                            Low Bar Squat
                                                                                            60 x 5
                                                                                            80 x 5
                                                                                            100 x 3
                                                                                            120 x 3
                                                                                            *belt and wrist wraps*
                                                                                            140 x 3
                                                                                            160 x 2
                                                                                            175 x 1
                                                                                            185 x 5,5,5
                                                                                            -------------------------------------------------------------------

                                                                                            Meh. Weight was fine but I'm not happy with my technique lately. I want to start keeping my eyes up as I've actually never done this. Should improve my ability to keep my chest up.

                                                                                            Going to drop down to 150 and add 5kg each week. Also bad news on the comp front, the comp I was planning on doing clashes with a holiday I booked a couple of months ago. Gutted isn't the word. Back to the drawing board.

                                                                                            Comment


                                                                                              Saturday 23rd November
                                                                                              -------------------------------------------------------------------
                                                                                              Bench Press
                                                                                              40 x 6
                                                                                              60 x 5
                                                                                              80 x 4
                                                                                              100 x 3
                                                                                              *belt and wrist wraps*
                                                                                              110 x 2
                                                                                              120 x 1
                                                                                              130 x 2,1

                                                                                              3 board press
                                                                                              130 x 5

                                                                                              2 board press
                                                                                              130 x 4

                                                                                              Dumbell Incline Bench
                                                                                              20 x 8
                                                                                              26 x 8
                                                                                              32 x 6
                                                                                              38 x 6
                                                                                              44 x 6
                                                                                              50 x 5
                                                                                              -------------------------------------------------------------------

                                                                                              That was bad. Have some pro repboards that I never tried out so said I'd give them a go. Felt natural. Something I'll definitely use in the future.

                                                                                              Possible PB on the incline.
                                                                                              Last edited by Lurker23; 28-11-13, 19:14.

                                                                                              Comment


                                                                                                Sunday 24th November
                                                                                                -------------------------------------------------------------------
                                                                                                Beltless Low Bar Squat
                                                                                                60 x 5
                                                                                                80 x 5
                                                                                                100 x 5
                                                                                                120 x 5
                                                                                                140 x 5
                                                                                                155 x 5,5,5

                                                                                                Leg Extension
                                                                                                75 x 10
                                                                                                95 x 10
                                                                                                115 x 10
                                                                                                135 x 8

                                                                                                Single-Leg Leg Curl
                                                                                                10x 8
                                                                                                20 x 8
                                                                                                22.5 x 8

                                                                                                -------------------------------------------------------------------

                                                                                                Going beltless for a while. Felt weird but will help me in the long run.

                                                                                                Haven't done leg extensions in years. Also felt funny!

                                                                                                Comment


                                                                                                  Monday 25th November
                                                                                                  -------------------------------------------------------------------
                                                                                                  Dead Hang Wide Grip Pull Ups
                                                                                                  BW x 5
                                                                                                  5kg x 5
                                                                                                  10kg x 5

                                                                                                  Dead Hang Close Grip Chins
                                                                                                  12kg x 5
                                                                                                  15kg x 5

                                                                                                  Dumbell Preacher Curls
                                                                                                  14 x 8,8,8

                                                                                                  T-Bar Row
                                                                                                  60 x 8
                                                                                                  80 x 8
                                                                                                  90 x 8
                                                                                                  95 x 8
                                                                                                  90 x 8 --> 80 x 6 --> 60 x 6

                                                                                                  Close Grip Seated Row (Cable)
                                                                                                  75 x 8
                                                                                                  97 x 8
                                                                                                  107 x 8,8,8

                                                                                                  Face pulls
                                                                                                  34 x 10,10,10

                                                                                                  ------------------------------------------------------------------
                                                                                                  Last edited by Lurker23; 28-11-13, 19:21.

                                                                                                  Comment


                                                                                                    Wednesday 27th November
                                                                                                    -------------------------------------------------------------------
                                                                                                    Close Grip Bench
                                                                                                    40 x 5
                                                                                                    60 x 5
                                                                                                    80 x 5
                                                                                                    100 x 5
                                                                                                    110 x 5
                                                                                                    110 x 6

                                                                                                    Standing Dumbell Bicep Curl
                                                                                                    16 x 8
                                                                                                    18 x 8
                                                                                                    20 x 7

                                                                                                    Parallel Bar Dips
                                                                                                    BW x 5
                                                                                                    +10kg x 5
                                                                                                    +15kg x 5
                                                                                                    +20kg x 5
                                                                                                    +26kg x 5
                                                                                                    +30kg x 5

                                                                                                    Standing Hammer Curl
                                                                                                    14 x 8,8,8

                                                                                                    Skullcrushers
                                                                                                    EZ bar + 20kg x 8
                                                                                                    EZ bar + 30kg x 8
                                                                                                    EZ bar + 35kg x 8

                                                                                                    Standing Ab Curl (Rope & Cable)
                                                                                                    55 x 8
                                                                                                    63 x 8,8
                                                                                                    -------------------------------------------------------------------

                                                                                                    Just messing about with some things I haven't done for a while. Felt good!

                                                                                                    I've gone low carb again for a while. Feels bad!

                                                                                                    Comment


                                                                                                      Saturday 30th November
                                                                                                      -------------------------------------------------------------------
                                                                                                      Bench Press
                                                                                                      40 x 6
                                                                                                      60 x 5
                                                                                                      80 x 4
                                                                                                      100 x 3
                                                                                                      *belt and wrist wraps*
                                                                                                      110 x 2
                                                                                                      120 x 1
                                                                                                      130 x 2,1
                                                                                                      120 x 4
                                                                                                      100 x 13
                                                                                                      100 x 6 <all paused>

                                                                                                      Dumbell Incline Bench
                                                                                                      20 x 8
                                                                                                      26 x 8
                                                                                                      32 x 6
                                                                                                      38 x 6
                                                                                                      40 x 5

                                                                                                      Machine Flye
                                                                                                      65 x 8
                                                                                                      75 x 8
                                                                                                      55 x 8
                                                                                                      -------------------------------------------------------------------

                                                                                                      Benching needs a deload. Felt pathetic.

                                                                                                      Comment


                                                                                                        Tuesday 3rd December
                                                                                                        -------------------------------------------------------------------
                                                                                                        Beltless Low Bar Squat
                                                                                                        60 x 5
                                                                                                        80 x 5
                                                                                                        100 x 5
                                                                                                        120 x 5
                                                                                                        140 x 5
                                                                                                        160 x 5,5,5,5,5
                                                                                                        100 x 5 <approx 3 second pause at the bottom>
                                                                                                        120 x 5 <approx 3 second pause at the bottom>

                                                                                                        Leg Extension
                                                                                                        55 x 8
                                                                                                        75 x 8
                                                                                                        105 x 5 - pain stop!

                                                                                                        Single-Leg Leg Curl
                                                                                                        20 x 8
                                                                                                        22.5 x 8,8

                                                                                                        -------------------------------------------------------------------

                                                                                                        Lots of volume. Best squatting has felt in a long time. Really enjoyed the pause squats.

                                                                                                        Felt sharp knee pain on the 105 leg extension so stopped right away.
                                                                                                        Last edited by Lurker23; 03-12-13, 23:29.

                                                                                                        Comment


                                                                                                          Thursday 5th December
                                                                                                          -------------------------------------------------------------------
                                                                                                          Bench Press
                                                                                                          40 x 5
                                                                                                          60 x 5
                                                                                                          80 x 4
                                                                                                          100 x 3
                                                                                                          *wrist wraps*
                                                                                                          110 x 2
                                                                                                          115 x 5,5,5

                                                                                                          Dumbell Incline Bench
                                                                                                          26 x 8
                                                                                                          32 x 8
                                                                                                          38 x 6
                                                                                                          44 x 6

                                                                                                          Dead Hang Pull Ups
                                                                                                          BW x 5
                                                                                                          5kg x 5
                                                                                                          10kg x 5
                                                                                                          12kg x 5

                                                                                                          Dead Hang Chins
                                                                                                          15kg x 5
                                                                                                          18kg x 3

                                                                                                          Wide Grip Seated Row
                                                                                                          75 x 8
                                                                                                          85 x 8,8,8

                                                                                                          Seated Close Grip Cable Row
                                                                                                          62 x 8
                                                                                                          82 x 8,8,8

                                                                                                          Face Pulls
                                                                                                          34 x 8,8,8

                                                                                                          Paralell Bar Dips
                                                                                                          BW x 5
                                                                                                          10kg x 5
                                                                                                          20kg x 5
                                                                                                          30kg x 5
                                                                                                          36kg x 5

                                                                                                          Dumbell Preacher Curls
                                                                                                          16 x 8,8,8

                                                                                                          Tricep Rope Pushdown
                                                                                                          31 x 8,8,8

                                                                                                          Standing Dumbell Curls
                                                                                                          20 x 8 --> 16 x 6

                                                                                                          Seated Tricep Pushdown
                                                                                                          31.75 x 8
                                                                                                          41.75 x 6
                                                                                                          37.25 x 8
                                                                                                          -------------------------------------------------------------------

                                                                                                          Won't be available to go to the gym until next Tuesday so just went crazy today.

                                                                                                          Got tired towards the end as I'm still low carbing but good to get so much done.
                                                                                                          Last edited by Lurker23; 05-12-13, 23:48.

                                                                                                          Comment


                                                                                                            Tuesday 10th December
                                                                                                            -------------------------------------------------------------------
                                                                                                            Beltless Low Bar Squat
                                                                                                            60 x 5
                                                                                                            80 x 5
                                                                                                            100 x 5
                                                                                                            120 x 5
                                                                                                            140 x 5
                                                                                                            152.5 x 5
                                                                                                            165 x 5,5,5
                                                                                                            130 x 5 <all paused for 3 secs at bottom>
                                                                                                            100 x 5 <all paused for 3 secs at bottom>

                                                                                                            Close Grip Bench
                                                                                                            60 x 5
                                                                                                            80 x 5
                                                                                                            100 x 5
                                                                                                            110 x 5
                                                                                                            115 x 5
                                                                                                            100 x 9

                                                                                                            Paralell Bar Dips
                                                                                                            BW x 5
                                                                                                            10kg x 5
                                                                                                            20kg x 5
                                                                                                            30kg x 5
                                                                                                            40kg x 4 < weight dropped out of my legs >

                                                                                                            Tricep Rope Pushdown
                                                                                                            31 x 8,8,8

                                                                                                            Seated Tricep Pushdown
                                                                                                            31.75 x 8
                                                                                                            38.25 x 8
                                                                                                            41.75 x 6

                                                                                                            -------------------------------------------------------------------

                                                                                                            Hips tight now. Another monster session. Possible close grip PB.

                                                                                                            Comment


                                                                                                              Wednesday 11th December
                                                                                                              -------------------------------------------------------------------
                                                                                                              Standing Hammer Curls
                                                                                                              10 x 12,12,12

                                                                                                              Dead Hang Wide Grip Pull Ups
                                                                                                              BW x 5
                                                                                                              5kg x 5
                                                                                                              10kg x 5
                                                                                                              14kg x 4

                                                                                                              Dead Hang Close Grip Chins
                                                                                                              18kg x 4

                                                                                                              Standing Dumbell Curls
                                                                                                              18 x 6,6,6

                                                                                                              Machine Seated Row
                                                                                                              57.5 x 8,8,8 < 4secs down 1 sec up>

                                                                                                              Close Grip Seated Row (Cable)
                                                                                                              62 x 8
                                                                                                              87 x 8,8

                                                                                                              Face pulls
                                                                                                              34 x 10,10,10

                                                                                                              Ab Rope Pulldown
                                                                                                              55 x 8,8,8
                                                                                                              ------------------------------------------------------------------

                                                                                                              Quickest session in as long as I can remember. Hammers done at the start to get blood flowing through the elbows.

                                                                                                              Comment


                                                                                                                Saturday 14th December
                                                                                                                -------------------------------------------------------------------
                                                                                                                Bench Press
                                                                                                                40 x 6
                                                                                                                60 x 5
                                                                                                                80 x 4
                                                                                                                100 x 3
                                                                                                                *wrist wraps*
                                                                                                                110 x 1
                                                                                                                120 x 5,5,4

                                                                                                                Dumbell Incline Bench
                                                                                                                34 x 6
                                                                                                                40 x 6
                                                                                                                44 x 6
                                                                                                                50 x 3 *PB*

                                                                                                                Machine Flye
                                                                                                                55 x 10
                                                                                                                65 x 10
                                                                                                                75 x 10
                                                                                                                -------------------------------------------------------------------

                                                                                                                Comment


                                                                                                                  Monday 16th December
                                                                                                                  -------------------------------------------------------------------
                                                                                                                  Beltless Low Bar Squat
                                                                                                                  60 x 5
                                                                                                                  80 x 5
                                                                                                                  *wrist wraps on*
                                                                                                                  100 x 5
                                                                                                                  120 x 5
                                                                                                                  140 x 5
                                                                                                                  155 x 5
                                                                                                                  170 x 5,5,5
                                                                                                                  135 x 5 <approx 3 second pause at the bottom>
                                                                                                                  100 x 5 <approx 3 second pause at the bottom>
                                                                                                                  -------------------------------------------------------------------

                                                                                                                  First 170 set felt absolutely awesome. Could've done ten. Then the caffeine wore off!

                                                                                                                  Last set was a small grind but still had another two reps in the tank. Squatting feels great atm.

                                                                                                                  I'm an idiot though. Lost concentration on the 100 x 5 pause set and didn't strip one side of the bar. Got under it. Lifted it off and of course it popped up on one side. Put a lot of stress on right elbow and heard something strain/pop.

                                                                                                                  It's a bit sore atm but nothing major. Hopefully stays like that. That's my good elbow

                                                                                                                  Comment


                                                                                                                    Tuesday 17th December
                                                                                                                    -------------------------------------------------------------------
                                                                                                                    Close Grip Bench
                                                                                                                    60 x 5
                                                                                                                    80 x 5
                                                                                                                    100 x 5
                                                                                                                    110 x 5,5
                                                                                                                    115 x 5

                                                                                                                    Paralell Bar Dips
                                                                                                                    BW x 5
                                                                                                                    10kg x 5
                                                                                                                    20kg x 5
                                                                                                                    30kg x 5
                                                                                                                    36kg x 5

                                                                                                                    Tricep Rope Pushdown

                                                                                                                    31 x 8,8,8
                                                                                                                    -------------------------------------------------------------------

                                                                                                                    All felt good.

                                                                                                                    Comment


                                                                                                                      Wednesday 18th December
                                                                                                                      -------------------------------------------------------------------
                                                                                                                      Standing Hammer Curls
                                                                                                                      8 x 12,12,12

                                                                                                                      Dead Hang Wide Grip Pull Ups
                                                                                                                      BW x 5
                                                                                                                      5kg x 5
                                                                                                                      10kg x 5

                                                                                                                      Dead Hang Close Grip Chins
                                                                                                                      14kg x 4
                                                                                                                      18kg x 4

                                                                                                                      Standing Dumbell Curls
                                                                                                                      18 x 6,6,8

                                                                                                                      Machine Seated Row
                                                                                                                      60 x 8,8,8 < 4secs down 1 sec up>

                                                                                                                      Close Grip Seated Row (Cable)
                                                                                                                      62 x 8
                                                                                                                      87 x 8,8

                                                                                                                      Face pulls
                                                                                                                      34 x 10,10,10
                                                                                                                      ------------------------------------------------------------------

                                                                                                                      Comment


                                                                                                                        ================================
                                                                                                                        Monday 23rd December
                                                                                                                        =================================
                                                                                                                        Low Bar Squats (beltless)
                                                                                                                        60 x 5
                                                                                                                        80 x 5
                                                                                                                        100 x 5
                                                                                                                        120 x 5
                                                                                                                        140 x 5
                                                                                                                        160 x 5
                                                                                                                        175 x 5,5,5

                                                                                                                        Bench Press
                                                                                                                        40 x 6
                                                                                                                        60 x 5
                                                                                                                        80 x 4
                                                                                                                        100 x 3
                                                                                                                        110 x 2
                                                                                                                        120 x 5,5,5
                                                                                                                        100 x 11
                                                                                                                        --------------------------------------------------

                                                                                                                        Little did I know at the time that'd be my last session for three weeks. Was feeling pretty crap going into it but I thought I'd get away with it.

                                                                                                                        Ended up being really sick with an ear infection. I don't have on off switch. Sometimes it goes for me and when it goes against it does so in the extreme haha.


                                                                                                                        ======================================
                                                                                                                        Monday 13th January
                                                                                                                        ======================================
                                                                                                                        Low Bar Squats (beltless)
                                                                                                                        60 x 5
                                                                                                                        80 x 5
                                                                                                                        100 x 5
                                                                                                                        120 x 5
                                                                                                                        140 x 5
                                                                                                                        160 x 5,5,5
                                                                                                                        120 x 5 <all paused for 3 secs at bottom>
                                                                                                                        100 x 5


                                                                                                                        I've been really badly sick with an ear infection that had me bedridden for the guts of two weeks. Raging as training was going well but that's the way the cookie crumbles.

                                                                                                                        Jelly legs after the above. Nice to be back. Absolutely hated not getting to the gym. It's such a drug!


                                                                                                                        ======================================
                                                                                                                        Tuesday 14th January
                                                                                                                        ======================================
                                                                                                                        Barbell Bench Press
                                                                                                                        40 x 6
                                                                                                                        60 x 5
                                                                                                                        80 x 4
                                                                                                                        100 x 3
                                                                                                                        110 x 5,5,5

                                                                                                                        Seated Machine Flye

                                                                                                                        65 x 10
                                                                                                                        70 x 10
                                                                                                                        75 x 10


                                                                                                                        That didn't feel great at all. It's to be expected in the bench after a long lay off.

                                                                                                                        Just a quick essentials session as still quite tired.

                                                                                                                        ======================================
                                                                                                                        Thursday 16th January
                                                                                                                        ======================================
                                                                                                                        Dead Hang Pull Ups
                                                                                                                        BW x 5
                                                                                                                        5kg x 5
                                                                                                                        10kg x 5
                                                                                                                        14kg x 3

                                                                                                                        Dead Hang Chins
                                                                                                                        14kg x 5
                                                                                                                        10kg x 4
                                                                                                                        5kg x 5
                                                                                                                        BW x 5

                                                                                                                        T-Bar Row
                                                                                                                        60 x 8
                                                                                                                        80 x 6,6,6

                                                                                                                        Seated Machine Row
                                                                                                                        55 x8,8,7,8 <4 secs down and 1 up>

                                                                                                                        Parallel Bar Dips
                                                                                                                        BW x 5
                                                                                                                        10kg x 5
                                                                                                                        20kg x 5
                                                                                                                        30kg x 5,4

                                                                                                                        Standing Dumbell Curls
                                                                                                                        16 x 8,8,8

                                                                                                                        Tricep Push Down Machine
                                                                                                                        130 x 8
                                                                                                                        170 x 8
                                                                                                                        210 x 8
                                                                                                                        250 x 8

                                                                                                                        Face Pulls
                                                                                                                        27 x 10,10,10

                                                                                                                        Ab Rope Pull Down
                                                                                                                        55 x 8
                                                                                                                        64 x 8,8



                                                                                                                        Lots done. Still just feeling my way back in.


                                                                                                                        ======================================
                                                                                                                        Wednesday 22nd January
                                                                                                                        ======================================
                                                                                                                        Barbell Bench Press
                                                                                                                        40 x 6
                                                                                                                        60 x 5
                                                                                                                        80 x 4
                                                                                                                        100 x 3
                                                                                                                        110 x 1
                                                                                                                        115 x 5,5,4
                                                                                                                        90 x 5 <all paused>


                                                                                                                        Last 115 set didn't go for the fifth rep as no spotter.

                                                                                                                        Down from 101.5kg to 96.5kg the past 10 days. Roll on a carb up on Saturday.


                                                                                                                        ======================================
                                                                                                                        Thursday 23rd January
                                                                                                                        ======================================
                                                                                                                        Dead Hang Pull Ups
                                                                                                                        BW x 5
                                                                                                                        5kg x 5
                                                                                                                        10kg x 5
                                                                                                                        14kg x 5

                                                                                                                        Dead Hang Chins
                                                                                                                        16kg x 5
                                                                                                                        10kg x 5

                                                                                                                        T-Bar Row
                                                                                                                        60 x 8
                                                                                                                        80 x 8
                                                                                                                        90 x 8,7,6

                                                                                                                        Seated Machine Row

                                                                                                                        55 x8,8,8,8 <4 secs down and 1 up>

                                                                                                                        Face Pulls
                                                                                                                        30 x 10,10,10

                                                                                                                        Parallel Bar Dips
                                                                                                                        BW x 5
                                                                                                                        10kg x 5
                                                                                                                        20kg x 5
                                                                                                                        30kg x 5
                                                                                                                        36kg x 5
                                                                                                                        40kg x 5


                                                                                                                        Tricep Push Down (cable)
                                                                                                                        28.75kg x 10
                                                                                                                        38.75kg x 7
                                                                                                                        33.25kg x 8


                                                                                                                        ==============================
                                                                                                                        Monday 27th January
                                                                                                                        =================================
                                                                                                                        Low Bar Squats (beltless)
                                                                                                                        60 x 5
                                                                                                                        80 x 5
                                                                                                                        100 x 5
                                                                                                                        120 x 5
                                                                                                                        140 x 5
                                                                                                                        160 x 5
                                                                                                                        165 x 5,5
                                                                                                                        120 x 5,5 <all paused for 3 secs at bottom>

                                                                                                                        Tough. Not much sleep. Felt slow out of the hole.

                                                                                                                        Comment


                                                                                                                          Hope all is good man.
                                                                                                                          "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                                                                          Comment

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