Adarq.org

Bench-
barx12
60x12
80x6
100x4
115x1
122.5x1
112.5x3x2

Incline DB Bench-
10x12
20x12
26x12
30x10

Chin Ups-
bwx11x4

Bench-
barx12
60x12
80x6
100x4
120x1 easy.
110x3x2
70x15

Rows-
20x20
40x12
60x12
80x12
100x10
120x5x3

I was back at it haha but then my family wanted me to spend more time with them over the holidays so I have slacked off with the gym. I'm planning to get back on track and get consistent again now that work is going back into the swing of things.

Squat-
60x5
100x5
120x3
140x1
130x4x2 After the 1st set of 130 I was getting IOMS (Instant Onset Muscle Soreness) 
110x8

Chin Ups-
10x4

Edit- I really miss Brisbane. The weather was hot and humid but it's literally double the size of the city I live in and there are better job and rugby league opportunities. If I didn't have a family and financial commitments (mortgage) and also had some money (at least 10k) I would love to relocate up to Brisbane and just see how far I could go with rugby league and find up a job up there as well. I am happy with my life atm I became a manager a month ago, have a great family and food on the table etc. but I just feel like I'll always regret not trying to pursue rugby league at a higher level.

Bench 

117.5KGx3

BW: 89.3kg
Activity: ? (no fitness tracker)
Misc: n/a
Diet Compliance: 2/2
Mobility:
Skill work: 

Training today. Going to give squatting 6 sets of 4x150kg another crack. Haven't been sleeping well and life isn't being kind r/n but i wanna get off to a good start.

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BS^KB 2x150, 1x170(PR)

Notes:
Life got in the way. Couldn't rep out 150kg so i went for a heavy single PR.

NIICE!!! 

12/19
Fasted

Behind head bb ohp:
95*8
105*8 PR
115*6 PR

Ez bar curl: 75 3*8

Ss1a:  situps w/ 30lbs 3*30
Ss1b: Russian twists w/ 30 lbs 3*30

Ss2a: pull-ups 7, 4+2+1+1, 4+1+1+1 dunno what happened here
Ss2b: triceps cable extension 72.5 3*8

Traps: 230 2*15

Shots *50
SL SVJ 2*3
Dunks *10

<a href="http://www.youtube.com/watch?v=ARtWcW_DIoI" target="_blank">http://www.youtube.com/watch?v=ARtWcW_DIoI</a>

EASY!

BW: 89.7kg
Activity: ? (no fitness tracker)
Misc:
Diet Compliance: 6/6
Mobility:
Skill work:

Not enough sleep. Feel tired AF.

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BS^KB 4x150, 4x150, 4x150, 4x150, 3x150, 3x150

Notes:
One of those days where every rep was a fight. I just love making things as hard as possible for myself by dieting thru the week trying to get lean while hoping to PR volume at 150kg. Dickhead. Wanted 6 sets of 4x150kg. Managed 4, the 4th rep was super ugly.

The weaksauce guys lifting in the smith machine adjacent to me staring at me killed the vibe. I get self conscious and i cant focus on the lift and it throws off my form and then it's just messy and i lose the plot. I thought to approach them before the set and go hey sorry for being obnoxious but this is hard and i need to yell and grit, dont take offense. But  actually talking to randoms at the gym is obnoxious enough because who does that?  So you find them staring at the weird al quada training camp transplant straining away in their pretty little white gym and you know they're thinking wtf is this guy doing gtfo.

Need to start looking for a new gym for summer. I hate it so much when the atmosphere ruins the session b/c you need everything right to not die..But rant aside, i did okay, 22 reps is a PR at 150kg. Next time i'll get 24 fo sho.

 

On a positive note congrats on the 22 reps of 150kg.

With regards to the people at your gym block them out. Try and think positive. Often people stare because they are secretly mirin. For me I use people staring at me as positive motivation. If I think they're hating on me I use that as motivation as well "like fuck you I'm going to lift this weight and I don't give a fuck if you think I look like I can lift it or not".

3RM Bench 
115KGx3

1RM Box Squat 
155KGx1

I got a little carried away with the box squat since I haven't done it for a long time and it wasn't paused or anything but fuck it I'm still counting it as a PR. Recorded my set of 90x11 bench as well. With the bench I really struggled with the last 2 reps because I was determined that I'd push out 11. Here's the video.

<a href="http://www.youtube.com/watch?v=l2ihjJaLePc" target="_blank">http://www.youtube.com/watch?v=l2ihjJaLePc</a>