Project: Squat Dodger/no More Curling Like A Bro/get Ankle Better

[No Crust Racing]

Yeah I know, just 3hrs every week and for what really? OK Yes I do look like I work out, if I didn't and with my metabolism and natural physique I'd be 78-80kgs like I was last time, with gym I'm almost 90 so it's noticable but still, all that effort just for a look and not a special look, just an improvement on scrawny look lol

I tell myself being a bit stronger is part of it, and that's partly true, but ultimately looking half decent is more my goal and half decent is relative, so realistically, I look half decent now.

Sometimes I just get jack of the effort

[L33SH]

know the feel bro

[No Crust Racing]

Yeah don't mind me, the forever paranoid scrawny dude in my head has never really stopped being paranoid.

[No Crust Racing]

Took last night off left elbow was tender (this is an old gym injury and despite having rehab'd it really well I treat it with respect as when it was a big issue it absolutely OWNED me)

I'd say that was from playing with alternating DL grip and then chin ups, normally I'd go underhand on the right hand, but I was switching back and forth as it was a weaker session as mentioned.

Also that left hammy was still twinging.

I'll get back into it Friday

Also today is my B'day so no grief from anyone about skipping a session. Oh we're having Indian tonight (first time since Kate's pregnancy!), healthy choices

[L33SH]

Happy birthday Dan! Hope you have a great day. Yum, Indian is my favourite, enjoy!

[No Crust Racing]

Cheers.

I'll be thinking about all the exercise I didn't do last night while stuffing my face...

[L33SH]

It's your birthday you can do what you want!

[No Crust Racing]

Fo real? No pants today then!

[L33SH]

Haha, Kate will like that, not sure about your work colleagues...

[No Crust Racing]

Not sure about Kate either... lol

[jangles]

Do you own a foam roller dan?

[No Crust Racing]

I do mate, what are you suggesting?

Foam roll hammy?

[jangles]

Yep. Break down that tissue and get the blood flowing into it

Edited July 18, 2013 by jangles

[No Crust Racing]

Just finished giving it a go, dunno why I didn't think of it earlier...

[jangles]

Do both, do the whole lot, hams, adductors (tricky) ITB's, gluteus, hips. Work it. Every day.

Do you have a resistance band to perform some of starretts mobility stretches? I just got mine from iron edge

Edited July 18, 2013 by jangles

[No Crust Racing]

No resistance band, a few small lengths of stretchy shit physios have given me, but nothing legit.

I'm due for a session tonight so we'll see how it pulls up.

[No Crust Racing]

Got through everything last night, not hurting this morning

[L33SH]

Good to hear Dan!

[No Crust Racing]

Leesh had some gains so I thought I would too.

Small increases on the squat, DL, and dips.

Oddly, had to bail on the last rep of final bench set, was weird, just had no powerz left. Had a 15sec break and went for one more rep and only just got it...

We'll see how I go Wednesday.

Squat low bar

80.5 85.5 95.5 100 104

Bench

101.5 104 106.5 109 111.5

DL barefoot

88 93 101.5 104 109

Row

73 78 83 88 93

Chins

7.5 10 12.5 15 17.5

Dips

15 17.5 20 22.5 27.5

[Birds]

Are these all singles or have you not written reps?