JEPPE

Nice. Except for the face, neck, hat, tattoos and underwear.

Hooray, another week fully completed! Yay! Don't worry this will soon end and change to months. And this week I was even sick with a cold, gold star for me for effort. Upped the dead lifting quite a bit tonight, awesome fun DB shoulder press 10x2@4kg 10x2@6kg [email protected] 8x1@10kg Seated row 10x2@60lbs 10x2@70lbs 6x2@80lbs Lat pull down wide grip 10x2@40lbs 10x2@60lbs 10x2@80lbs 5x1@90lbs Squats 10x1@20kg 10x1@30kg [email protected] Dead lift 10x1@30kg 10x1@40kg 5x1@60kg Concentration bicep curls 10x2@4kg 10x2@6kg 3x2@8kg

Spotting. Definitely spotting.

New resident fitness photographer: Birds. Nice work Leigh, looking good!

You guys should definitely not get an x-ray. That is free. Because your taxes pay for it. Definitely avoid that option. Or any medical advice.

Mmmm I love rare stekes. Do you like Japanese? They have a dish called Gyu Tataki and this place in Russel Street serves it awesome. Basically raw beef lightly seared, served with garlic, spring onion and soy flavoured sauce with an egg yolk on top. Sooooooo good. Just eat in one bite man. You'll be fiiiiine. Oh, and take a pic while doing it plskthx.

You have a lot of energy. I know steaks aren't hard to make but I'm already sick of eating more, and it's no where near you! I have this weird protein shake, vanilla flavoured. Smells like vanilla cinnamon, tastes amazing with milk + banana but absolute tripe on it's own or with water. They all seem to have their own personality >.>

Seem to be on the exiting end of my cold which is good, yesterday was the worst. So glad I'm still able to work out even though I'm feeling a little ill. Exhausted though, about to have a nap! DB bench press - flat 10x2@8kg 10x2@10kg [email protected] [email protected] Lat pull down - Close grip 10x2@60lbs 10x2@80lbs 8x2@90lbs 6x2@90lbs DB bench press - inclined 10x2@6kg 10x2@9kg 8x1@10kg 6x1@10kg Tricep push down - straight bar 10x2@20lbs (9kg) 10x2@20lbs+3kg DB (12kg) 10x2@30lbs (13kg) Sit ups 20x6 + 15 leg raises Tomorrow will be my second full completed week, loving it

You're in Hallam? But you're in mornington peninsula? I'm on the mornington peninsula, it's far from Hallam. Thanks for the link birds, I think I saw his pics in the photo thread before

Spotted omnom in Hallam today. Hellooooo

18/12/12 Sick with a cold DB Press 10x2@5kg 10x2@6kg 10x2@9kg Seated Row 10x2@60lbs 10x2@70lbs 10x2@80lbs DB Lunges 10 each leg x1 @ 9kg 10 each leg x1 @ 12.5 3 each leg x1 @ 15kg - cut short due to wrist pain Squats [email protected] to make up for it Dead lift 10x1@20kg 10x1@30kg 10x1@35kg Bicep bar curl 10x5@10kg 21x1@10kg Lat pull down wide grip 10x2@40lbs 10x2@60lbs 10x2@70lbs

Wagyu comes as a steak And if you haven't tried it you should. While you're spending your kabillions of dollars you might as well try it n Japan like I did. In your private jet. The stuff is so good I just got them to lightly sear it, as soft as butter... Mmmmm mouth watering literally no other steak like it.

Cool well I checked out that vid. If I switch workout routines in a month or so I'll use it for sure.

Hehehe, just speaking the truth

Hmmm, well I'm all for mixing things up eventually but would like to stick to the same plan for at least a little while. Two different exercises plus adding weight to sit ups as Birds says gives a bit of diversity. Pretty sure Birds you only do sit ups as an exercise that specifically targets your abs alone? The rest of your work done on them is done through other exercises as you say, is this right? And your abs are mighty fine, I think anyone would agree on that.

I alternate with leg raises. And yeah, have the same question as Birds?

Saw my doc yesterday, checked my blood tests, all is looking good apart from testosterone which is an unknown. Basically am going to monitor that by feel. Showed him my current workout and he approved. Said it was /just/ different enough each time that I was sufficiently resting muscles afterwards even if I did the other workout the day after. So good news because I like this routine and the way it sits in my week. Was super happy as he said as long as I have no problems I only need to go back in 6 months. Yay! Had a massive grin on my face for quite a while after that, very happy. After my first full week of exercise the weekend was rest time. Saturday I was fine but Sunday I was absolutely dead. Could not do anything, just stared at the computer and napped lol. Was a little extreme for recovery but I don't really mind since I had no commitments anyway. Will be interesting to see how next Sunday goes 17/12/12 Bench press 10x2@20kg 10x4@25kg (chickened out of the 30kg due to no spotter, although barely got the last rep up at 25kg so it didn't seem such a reduction considering more reps were completed. Might just htfu next time and ask someone to spot me ) Lat pull down close grip Accidentally did wide grip first 10x1@60lbs 10x2@60lbs 10x2@80lbs 5x1@90lbs 6th failed halfway 6x1@90lbs DB inclined press 10x2@12kg total 10x2@16kg total 10x2@20kg total Tricep push down - straight bar 10x2@20lbs 10x1@30lbs/13kg - poor form 10x3@12kg (20lbs w 3kg DB on top) Sit ups 20x6

Ok gotcha. Yah I wouldn't mind heading there some time actually. Am ok for occasional things far away. Sounds like a logical thing to do SOLD. Form is priority one for me

O_O Last night I treated myself to a Chomp.

Yeah Birds, but then I won't be able to make shirts :3 I'm sure I can decline on help, but boys can be persistent even when I slip the boyfriend word in my first sentence. And I find it hard to refuse normal conversation Knees are confuddling. Mine started crackling as I ran a while back so I stopped running. Every time I would stand up from a squat the crackle was audible. So I stopped squatting too. Turns out it's just because I haven't exercised much in my life and my cartilage needed to break down. You wouldn't get it if you had exercised consistently. Weird how something that seems bad can be normal. But it's certainly different from having actual pain. Get that shit checked!

Yah, I certainly didn't feel violated in anyway, it was probably the least sexual (and useful) place he could have touched me. His mate even said after he had tipped me off balance the same thing about the armpits. I think this dude just had no idea. I tend to do sets of 10 in squats and dead lifts one straight after another but in a steady consistent speed. In dead lifts I don't drop the bar at the end of each rep, just hover it for a second or two near the ground and repeat. What do you guys think of this? any better/more effective/less injure prone way to do it? Bahahahaha ok man, thanks. You know I thought that bulge in my back felt strange lol. If that ever does happen the guy will end up with and elbow/bar/weight 'accidentally' swinging into his face. Jus' sayin'. I understand some contact can't be helped in certain circumstances but I know when it's getting suss. There is a cage but I haven't had anyone show me how to use one yet. I see so many people doing crazy form in them that I would like to stick to what I'm doing if I can. With the weight I'm doing I can definitely finish all my sets and I figure it will be better to keep weight a little lower while I develop my technique doing it naturally. But of course I would rather not injure myself even more than that so I will get on that just in case I need it for the future

Well apart from the fact that they will have to look in my direction to read the tee, I don't think I'm going to be able to stop where guys direct their eyes. And honestly I couldn't give a toss as long as they don't interrupt me and aren't looking with these eyes: Hehe I like the shhh squatting in progress, that's really good Trouble with STFU and Squat is that I don't think it's going to get the message across. They'll think I'm just promoting squatting where as I'm actually trying to demote speaking. That's why most of the options I have sound a bit wankerish. I'm not really a wanker, but I'm prepared to look like one if it gets the job done. Maybe even: HERE TO TRAIN NOT TO TALK and can add or not add: (SO STFU & SQUAT) underneath

Mmmmm I'm guilty of that, but only when I box because it's way too intense any other way. And I make sure I keep as classy as I can about it Ordered a black fabric spray today to stencil some singlets hehe. Not sure if I'll actually wear them but through help from birds these are the favourites: I'M TAKEN SO STFU AND SQUAT (or just stfu and squat) and: LOOK DON'T TOUCH (OR TALK)

Thanks Leigh. Yeah I figure I'm obviously not going to see many changes short term but in 3 months I can look back and have a good perspective. Kind of like weight as well. Plus it will get lost if I log it anywhere else I know that if I asked for a random spotter at the gym I would probably have 5 guys run over flailing their arms wanting to help -_- Not wanting to sound cocky but we know it's true and apparently the gym I go to in Hallam is particularly bad for that. I allowed a guy to spot me the other day while squatting because he offered. Biggest mistake of my life. Only had two reps to go, don't know what was going through my head as I know I could have finished them independently. I think I was just caught off guard because I'd never been offered before. Anyway so I accept and the first thing he does is pull me off balance so that I fall backwards. Then we have to reload the bar and I explain to him that I just need him to assist if I start going back down for him to slightly lift up. So for the last two reps all he does is lightly grip my waist in between his hands. Useless spotter was useless. Most annoying part was that the time wasted in between the 8th and 9th rep meant that when I got back to it I was fine anyway, no pushing - no benefit. Anyway, rookie mistake on my part. End rant lol

Massive milestone reached today. For the first time /ever/ I completed 4 gym sessions in a week. Huge! And still feeling good, body is happy, appetite is happy, it's radical man 14/12/12 Seated row 10x2@60lbs 10x2@70lbs 10x1@80lbs 10x1@80lbs split b/t 6&7 DB press 10x2@4kg 10x2@7kg 10x1@9kg 6x1@9kg Lat pull downs wide grip 10x2@40lbs 10x2@60lbs 8x1@80lbs poor form +4x10@70lbs 10x1@70lbs then 5 more Squat & deadlift each 10x1@20kg 10x1@30kg 10x1@35kg Barbell bicep curl 10x6@10kg