GyzzBrah

Some really good progress following last session, managed to get 47.5kg on all sets of ohp, and was very fast with no grinding through the lift at all. Next week I will be able to use the larger diameter 15kg plates, which will be a huge boost to my ego. Starting the week again since last week only got one training session in due to it being a bender. OHP 3 x 5 @ 47.5kg Cg bench 52.5 3 x 10 Arnold press superset with Lateral raises 3 x 8 / 15 3 more sets Lateral raises 3 x 15 Rear delts 3 x 12 Skullcrushers 25kg 4 x 8 - 12 Tricep pushdowns 3 x 20 for pump Cable Lateral raises 2 x 12

Where in my journal did I say I was working up to a max on anything? Otherwise good points.

I've hit a plateau on deadlifts for the past 2 months, and I never used to plateau on deadlifts. In early 2016 I pulled 165 for 2. When I started lifting again this year I easily got up to 145kg x 3. Then got a bit sick, came back and it has stayed at 130 since. I've also been arching my back and grinding to much which never used to happen either. 130 is much lower than what I've been able to do easily just 5-6 months ago despite the fact that I wasn't even lifting consistently, but am now. @maccazsay what to do. Or anyone else give input too.

Back to training after a week off. Coming in strong and refreshed. Week 1 Day 1 (shoulders) Ohp 47.5 x 5 45 x 5 45 x 5 Cg bench (paused) 50kg x 10, 8, 8 Rear delts 3 x 12 Shoulder press Lateral raises superset (3 x 15), then 3 more sets of Lateral raises. Skullcrushers 3 x 8 (25kg) Tricep pushdowns 3 x 8

Evolutionary psychology can be a bit misleading or overambitious when it comes to drawing implications from the data, but the research methods are generally sound (or they would not be published). So while the data may be legit, the conclusions drawn are often speculative and should be taken with a grain of salt. Look up what Dr Jordan Peterson has to say about social hierarchy and the lobster brain, and how seretonin levels of the lobster increase / decrease based on their fighting success. If a lobster wins a fight they get a boost in seretonin and become stronger and more aggressive, if they loose their seretonin will decrease and they become weaker till they die. That's not at all how our brains work so he has gotten criticism for making that implication, but it's quite interesting and similar to what you posted.

Weight is 76.5 Shoulders Overhead Press Kept these at 45kg today, since I missed reps and grinded too much last week. Today was generally a lot faster and no missed reps 3 x 5 Cg bench 50kg - 10, 8, 8 Shoulder dumbell press (1min rest for pump) 16kg x 15, 15, 12, 8 12kg x 8, 8 seated Lateral raises (1min rest) 9kg, 5 or 6 sets. Started with 15 reps ended doing around 5ish Cable lateral raises around 4-5 sets each arm. didn't count reps. Tricep v - bar pushdown started at 30kg (dropset to failure). Todays workout was more pump than heavy (except OHP). I never really trained shoulders directly at all till this year, because I used to believe the meme / myth that its a waste of time if your natural. Obviously never getting popping delts naturally but don't believe they wont grow at all if I actually train them. Rear delt training has also been great for posture etc. Never trained calfs though it is a genuine waste of time lol. Dont care how big / small my calfs are.

Slight stomach bug so skipped yesterday. Managed to get squats done and a few sets of leg extensions today though. Stopped being pussy and started doing squats again, baseline is 60kg for 3 x 5, and adding 2.5kg a week. Actively pushing my elbows forward when coming back up and doing some light stretching and foam rolling before training has solved literally 95% of my "form issues***" that I've been "mysteriously" plagued by. In any case I'll play the long game here, just adding 2.5kg every week indefinitely. Will have to be patient but will eventually I'll have respectable squat numbers. Impossible to f*ck it up but I probably will eventually by changing program again or something stupid lol. 65 for 3 x 5 Leg extension 4 x failure (15 - 20ish reps)

Yesterday Bench press 65kg 3 x 5 Pullups 8, 6, 5, 5 Incline db 30 x 8 30 x 3 lol 24 x 8 Cable Rows 77kg x 8 67kg 2 x 8 Then 3 sets each cable flies and Tricep extension for pump.

Done a few workouts since last post just didnt write. Exams over back in auckland for 2 weeks. My diet back in dunedin has improved substantially since I cook my own food. By diet I mean getting decent calories, and protein, and staying away from crap food. Nothing rigid. Also eating more consistently. I eat atleast 250g - 300g of meat daily (lean mince or quality sausages, touching raw chicken is gross). Right now my family is defacto vegetarian so will try use whatever is in the pantry for protein for breakfast and lunch. Ultimately its just two weeks though and im not training for any specific goal or comp in mind so whatever. Yesterday did shoulders and tricep. Bit tired still so didnt spend much time or effort on accessories. Overhead press was: 45 x 5 45 x 4 42.5 x 5 Today was deadlifts. 130 for 3 x 3 Straight leg sumo with slow control and stretching glutes 80kg 3 x 8 Pullups 3 x 5 Leg curls 4 x 8 Dumbell shrugs 3 x 8

Literally just saw this post not sure if your still alive. Been getting prescribed melatonin for about 4 years now and costs around 60$ for 90 day supply which is expensive as f*ck. AFAIK they only come in 1mg tabs, take 1mg a night. Whenever I get it from the pharmacy they usually give me an OTC supplement bottle imported from america and stick a label on it lol, and can still see the old labels underneath. What website did you get it from, and are you still getting it through alright without seizing by customs? And if they do seize do I just call up and say I have script? And how will you know if it does get seized?

Come dunedin lol. Can train with either me or Gymrat if still alive.

Squats 3 x 5 @ 62.5kg Leg curl and leg extension both 4 x 8 - 12 Remembering to keep elbows tucked helped hugely with squats.

Yesterday Deadlifts 3 x 3 130kg Sumo deadlift 70 x 8 90 x 8 90 x 8 Leg curl 4 x 8 Pullups 3 x 5 Rows 3 x 8

Ohp 3 x 5 42.5kg Close grip bench 3 x 8 Lateral raises 4 x 8 Rear delts 3 x 8 Tricep pushdowns 3 x 8

Squats 60 3 x 5 Leg curl 4 x 8 Leg extension 3 x 12