The Summer of George

[xPINKx]

Squat
135x4
125x3x3

RDL
120x4x5

Shrugs
120x8x4

Pulldown, neutral, medium grip
70x8,8,6,5

Upright Cable Row
29x14, 14, 12, 12

Kroc Rows
40x14, 14, 12, 10

BB-Curl
30x14, 12, 10, 8

Hammer Curl
18+18x14, 14, 12, 12

-added some Plate Flips in during Shrugs and Pulldowns. Always fun, goal is to flip a 20 left and right.

 

[xPINKx]

More fun on the bike: 5min warm up, four 3-1 rounds. 21 min total, 8.6km, average wattage 238, AHR 147.

 

[xPINKx]

Bench
70x4
62.5x3x2, x9

Incline Bench
60x4x5

DB Row
40x8,8,6,5 "Krocing it"(=straps and slight cheating)x10

Pulldown, mid-grip
70x8, 5,4,3

EZ-Bar Skullcrushers
25x14, 14, 14, 10

Side Raise
10+10x14, 14, 14, 12

Seated Reverse Flyes
6+6x14, 14, 12, 12, 12

One Arm DB-Shrugs
36x14, 14, 12, 12

-Benching 70kgs used to be a big barrier for me for a long time, set of 4 today was quite easy. About time.

 

[xPINKx]

DL
140x4
132.5x3x3

Front Squat
75x4x5

Pulldown, neutral/narrow
70x8,7,7,6

Dip Machine
95x8x4

Hammer Iso-High Row
65x14,12,12,12

Face Pull
30x14,12,10,10

Concentration Curls
17.5x14,12,10,8

Reverse Curls
20x14,12,10,10

4-Way Neck Machine
10/15/20x70 each

-New knee sleeves are feeling good, but the longer cut makes them a pain in the ass to put on.
-Dialing in my DL last week paid off, I believe. Felt good today.

 

[xPINKx]

Press
65x4
57.5x3x2, x6

DB Bench
28+28x4x5

Rubish Raise
60x8,8,6,6

Delt Raise with Iso-Hold
10+10x8,6,6,5

Face Pull, high position
31.25x14,12,10,10

EZ-Bar Tricep Overhead Extension
20x14,14,12,10

Low Row, wide/neutral grip
50x14,12,10,10

Occluded Superset Plate Curls/Reverse Curls
15/15x30, x20x3

-65kg used to be my Press-PR, now I'm comfortably pressing it for four reps. Nice.
-Trained today instead of taking a day off in order to not sit around all day and get anxious because I have a big job interview tomorrow.

 

[MilkManUK]

What's the job interview for? Good luck for it.

 

[xPINKx]

What's the job interview for? Good luck for it.

Thanks! I'd become a labour market analyst. Well paid, good job security, maybe not the most flashy thing to do, but fuck it, I'm 30 now and I've seen so many people with "interesting" jobs become unemployed in the last few months...

 

[MilkManUK]

Flashy and interesting is overrated, paying bills on time, having savings and some disposable income, isn't.

Good luck!

 

[xPINKx]

Exactly. I'm already done, I'll know by Wednesday.

 

[xPINKx]

Squat
140x2
145x2
150x2
155x2
127.5x2x4

RDL
130x2x7

Shrugs
130x6x4

Pulldown, neutral, wide grip
75x6,5,4,3

Upright Cable Row
31.25x12, 10, 8, 6

MTS Row
70x12,10,8,6

EZ-Curl
30x12,12,10,10

Hammer Curl
20+20x12,10,10,8

-Decided to get aggressive with squats today, felt really good. I could probably have hit 160x2, my current 1RM, if I hadn't been going up in such small steps and with such little rest between sets.
-Supersetted RDLs and Shrugs, and Pulldowns and Upright Rows. Who cares.

 

[xPINKx]

Bench
75x2
77.5x2
80x2
82.5x2 7.5kg PR
65x2x4

Incline Bench
62.5x2x7

DB Row
42x6x4 "Krocing it"(=straps and slight cheating)x12

Pulldown, wide grip
75x6,5,4,2

Side Raise
12+12x12,10,8,6

Rear Delt-Machine
40x12,12,12,10

Superset Overhead Tricep Extension and Tricep Pushdown
15/15x12,10,8,6

-Really happy with the bench-PR, there might have been even more in the tank. We'll see about that next week.
-Still no news on the job interview.

 

[xPINKx]

So I just learned that my potential employer has not yet decided on who to take, all I can do now is produce dominant, positive karmic energy by deadlifting heavy.

 

[xPINKx]

DL
150, 160, 170x2
135x2x4

Front Squat
80x2x7

Pulldown, neutral/narrow
75x6,5,4,4

Dip Machine
100x6,6,6,4

Hammer Iso-Row
90x12,12,10,10

Face Pull
31.25x12,10,8,8

Rope Hammer Curls
31.25x12,10,8,6

4-Way Neck Machine
10/15/20x80

-DLs felt solid, might hit a new PR next week. Yeah buddy.

 

[xPINKx]

Press
72.5x2 7.5kg PR
60x2x4

DB Bench
30+30x2x7

Rubish Raise
65x6x4

Delt Raise
10+10x12x4

EZ-Bar OH Extension
30x6x4

Occluded Superset Plate Curls/Reverse Curls
20/20x30,20,20,20

Fat Grip Misloaded-Bar Holds
25x30sec/side x3

-Happy with the Press-PR, missed 75 though. Next week.
-Hellish pump on the occluded finisher.
-Had a mid-thirties woman bitch when I made "unnecessary noise" during my pressing. Is this what people think toxic masculinity is these days?

 

[xPINKx]

Squat
167.5x1 7.5kg PR

Cable Upright Row
34.75x10,10,9,9

Hammer Iso-Row
100x10x4

Hammer Incline Press
50x10,8,5,4

EZ-Bar Curls
35x10,8,7,6

Hammer Curls
20x20x10x4

-Heavy singles on the Squat felt solid, might have hit 170 but I was supposed to hit a single I could have doubled. Not sure if 170 might have overshot that, also I had a shitty bar and no safeties were available so I played it safe.
-Interesting how no T2-exercises leave so much more juice for the T3s.
-Heard John Welbourn talk about how much he loved the Hammer Incline Press so I hit some sets on it. Might use it again in the future, felt pretty good.

 

[xPINKx]

Bench
90x1 7.5kg-PR

EZ OH-Extension
30x10x4

Side Raise
12+12x10,8,6,4

Rear Delt-Machine
47x10x4

-Happy with the new PR benching, 100kg will be there before 2021.

 

[xPINKx]

First rugby practice back since the 'rona started, disgusting conditioning and a lot of touch. I'll have to be doing some running in the next weeks, but besides that I was pretty pleased with how I did, especially since we did a mixed training with the first team.
I'll have to wait for a moment to decide if I'll be deadlifting later today or take the day off and pull tomorrow.

 

[xPINKx]

DL
190x1 10kg-PR

Face Pull
33.75x10x4

Hammer Curl
24+24x10,8,6,4

-Missed 200 several times, but I'll get there soon.

 

[xPINKx]

Press
75x1 +2.5kg-PR

Pulldown, narrow
65x10,8,8,6

Occluded Superset Brodown/Plate Curl
20/20x30, x20x4

Plate Raise
10x100

-People seem to be very, very lonely these days. Had several people chat me up about stuff, one guy asked me to film his squats when I was getting ready to press the new PR and I was being mired hard during the occluded sets, although I guess that's cheating.

 

[MilkManUK]

Lifts seem to be going well for you at the moment. Any news on the job?