Optimass

[Optimass]

Bodybuilders can deadlift

[Old Bull]

Squats

6 sets ... final 2 sets went 5 reps @ 180kg / 2 reps @ 200 - I think my PB is 210kg. Really focusing on technique now and getting quite low - not easy for us longer folk. Getting some inspiration from PLifters on the forum :clap:

Good Squatting Opti :clap:

It goes both ways too Bro.

[Big john]

lovin the squats bro *thumbs up* 8)

[Optimass]

Thaks guys Looking forward to a squat session tomorrow so hopefully will see some improvement.

This last week has been a shambles for training. Both kids sick hasn't helped mrs O and I get any time for ourselves. Then topping off last night I managed to dislocate my left thumb Not really sore but feels sprained as a result.

Never the less - got into the gym for a train this afternoon.

Chest:

Warmed up with some high rep d/b press supers with 10kg plate front raises.

Flat BB Bench: 4 sets / final set 3 reps @ 180kg

Flat d/b flyes: 4 sets / final set 10 reps @ 25kg

Incline d/b Press/Drop sets: 3 sets / final set 8 x 10 reps @ 42kg x 25kg

Decline / Narrow Smith bench: 3 sets / final set 12 reps @ 100kg (was pretty nackered at that point).

Abs 10 minutes

END

[Big john]

nice work on the benchin opti 8) big ups

[Optimass]

nice work on the benchin opti 8) big ups

Thanks mate - not my strongest week lately but a comfortable effort in any case. I'm going to grab some creatine in a few weeks to see if I can wrk up to a regular 6 - 8 reps at 180. will be a good challenge

[Optimass]

Weigh in today 119kg.

Basic back routine

Lat Pulldowns 4 sets / final 10 reps @ 255lbs

Seated Rows 4 sets / final 10 reps @ 255lbs (echo)

Deadlifts forgot my belt so stopped on 4th set for 8 reps @ 180kg

Cardio 30 minutes - high incline powerwalk.

Not many cals today compared to the last few days. I went to Vivace on Friday night with the wife and can recommend the feta/chicken/risotto tremendous. Wednesday and Thrusday pretty much to plan other than the evening meal ended up being a one legged skinned chicken - (My son ate the missing limb).

Will see how I go for legs tomorrow... should be all good. knees were a bit loose after last weeks effort. When I was going through my teens I would get growth spurts that would cause my knees caps to feel like they were floating and would occasionally lockout - feels a bit like thet but obviously I'm not getting any taller.

Legs is officially my workout of choice lately so should be great

[steak]

Couple of good trains there bro :clap:

if you take your kids to maccas more often they wont nick the legs off ya chook

[Optimass]

if you take your kids to maccas more often they wont nick the legs off ya chook

Its getting scary now mate - he's only 16 months old and he can polish off 3 man sized pieces of choclate cake. (Caught him standing over some of the 2 and 3 year olds at a birthday party last week). Wife is worried about impending food bill once he starts getting longer :grin:

[Optimass]

... my poor neglected journal :shifty:

Well I finally made it back today - started out back and was joined by one of the young guys in the gym. he's built like a tank so it had all the makings of a good match up (Boy did I under estimate the time I have had off :pfft: - managed to finish the workout but the first time in a long time that I thought I was going to need the bucket :grin: )

Lat pulldown 5 sets / final set supine.narrow grip 15 reps @ 180lbs

Seated row 4 sets / final set 12 reps @ 210lbs

Hammer Strength row 4 sets / rep out with seat at bottom 35kg per side 15 reps last set.

Tbar row 4 sets / last set 15reps @ 80kg

Cable pulldowns 4 sets / 15 reps ... can't rem weight ... was starting to falter :pfft:

Seated Row Trisuperset / 3 diff grips 30 reps x 3 sets :puke:

Rear delt machine 2 sets 110lbs 15 reps

no more that 1min rest between each set - (u-go-i-go) ... silly me Was pretty much toast after that - was planning to do an hour cardio but called it at 20 minutes.

I am going to feel pain tomorrow for sure :nod:

[Beef]

solid training bro :nod:

out of curiosity, what's a hammer strength row?

[Chemo]

Flat bench 10 sets of 10 @ 120kg....animal.

How do you find the rest of your exercises after doing that? I did the 10x10 squat (you 10x10 bench more than i squat omg wtf T____T ) then I had to wobble over to the ham curl machine lol I was spent. Gotta man up and try it on the bench now :]

[Big john]

glad to have ya back onboard mate :nod:

[Optimass]

solid training bro :nod:

out of curiosity, what's a hammer strength row?

Cheers man - seated row.

Flat bench 10 sets of 10 @ 120kg....animal.

How do you find the rest of your exercises after doing that? I did the 10x10 squat (you 10x10 bench more than i squat omg wtf T____T ) then I had to wobble over to the ham curl machine lol I was spent. Gotta man up and try it on the bench now :]

:pfft: It kind of goes numb after about 8 sets :grin: - recovery was tough though. DOMS right through entire peck area.

glad to have ya back onboard mate :nod:

Good to finally get some points on the board again . My pronator teres has hardened quite a bit. Found myself having to rub it regularly today but feels much better tonight. Will be hit the bench tomorrow night - feeling quite swole at the moment :pfft:

[steak]

they should call you Optimonster

Good to see you training hard 8)

[Optimass]

.. will now bro - just polished off a 400g corned beef with 3 large potatoes and a shit load of silverbeet. :pfft:

[Old Bull]

... my poor neglected journal :shifty:

managed to finish the workout but the first time in a long time that I thought I was going to need the bucket :grin: )

Every good gym should have Buckets better ones have members names on them.

Good stuff Opti

[Big john]

.. will now bro - just polished off a 400g corned beef with 3 large potatoes and a shit load of silverbeet. :pfft:

f*ck yea! :grin:

[Optimass]

Well training out the window for two days :grin: - had it sorted tonight but then just before wrapping up a store visit this afternoon I spotted a hommie acting suspicious and turned out to be a shoplifter :x

Was going to let him go with a tresspass and send him on his way, when all 75kg of him descided he wanted to have a go with me :roll:

Needless to say I managed to fold him up under one arm and walk him up two flights of stairs without dropping the hairgel he was trying to steal in the other hand :pfft:

during the course of writing the tresspass out he tells me hes just been bailed for agrevated robbery - no I.D - no money - only 17 years old .... no idea! So now I can't let him go and wait for the police to turn up. 30 minutes later ....

still waiting ....

and he jumps up and sprints through the office door - down the stairs - through the store - down an escalator - through a carpark - (at this time I'm starting to see stars - need more oxygen :oops: ) - down another flight of stairs - trips on the last one and rolls into the middle of the road - stands up - (by this time I had actually managed to catch him but I was close to chundering :pfft: but I wasn't going to give up ) - through another carpark - down a very narrow gap between a building and a fence - and then tries to slide under a small opening at the end - where I catch him and wedge him in half under the fence where he promptly vomits on himself.

Then in between threatening to shank me and get his brother who is connected to come sort me out he says - "f*ck you you forty year old muth%$%F$%k ....

... that really hurt my feelings I'm only 36! .... but at least I didn't chunder :grin:

Biarch

[knock knock]

Sh*t what an afternoon, I'd just call it a cardio session. Did the cops turn up in the end?

[steak]

Nice work bro :nod: Jeez I bet the urge was there to dust him up :twisted:

[Optimass]

Sh*t what an afternoon, I'd just call it a cardio session. Did the cops turn up in the end?

Cardio alright :nod: cops turned up about 10 minutes later.

Nice work bro :nod: Jeez I bet the urge was there to dust him up :twisted:

i'm a lover not a fighter only dusting I do now is my wifes gun cabinet :pfft: :shifty:

[gazza]

hahahaha awesome mate, i get paid to deal with those sorta muppets all day in a confined space.

[ohjoshua]

good story :pfft:

[jono]

lol. being chased down by this bb'r :pfft: