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glutes are v. sore. how can that be, i dont remember that happening from just squats. it seems the combo of adding the 'heavy' and then squatting made that happen. prob the first time in ages ive been excited about weights.. no more cutting .. i have about 10kg of fat to lose but if i lose it now i wont be happy b/c i have 10kg of muscle to gain.

Sat (21/11/2020)
Daily Activity:   
Daily Training: 13/13
BW: 96.3kg

Rack Pull 6x100, 6x120, 6x130, 1x140, 8x125
T-bar Row 3x10x40
Cable Row 3x8x80

Notes:
I went one two pins lower this time around. There is only one pin below. Surprisingly my form looks good now.. seems using pins has taught my body how to do the exercise. can try one pin lower next time.

Mon (24/11/2020)
Daily Activity:   
Daily Training: 15/15
BW: 96.4kg

BP 5x5x87.5
Incline DBBP  6-8x32.5, 8x30
Dips  10,8,7F x 5kg
 
Notes:
I think that 5x5 is a PR but im not 100%. doesn't matter, will be going up to the 90kg goal weight next time and starting a new cycle.

re: cardio, maybe try incline walking on the treadmill? that's something i know lyle used to recommend for bodybuilding. boring but you could, like, read a book.

Thanks guys. I don't like treadmill walking b/c i find it more challenging/fatiguing for legs than heart and lungs. The fatigue adds up chronically b/c i end up doing htem daily and it eventually becomes overwhelming. 

I should do more walking outdoors though, Coges, I have some really nice parks close to home but i rarely go these days. Will do it for the insta likes maybe lol

With the bike i can work my heart and lungs pretty good each time. What i could do though, on days i lift lower body - save the cardio for the end. Cos that way it wont disrupt the lifting too much. I can still do them prior on upper days?

Im slowly introducing treadmill running however. Last week i did a 5 minute run (lol) and it completely destroyed my right calf (!!) .. i was getting that pump/fatigue. will bump up to 10 mins this week, and gradually work up to 20 mins a week. At ~100kg bw it's pretty challenging doing any running ...

i also want to add in HIIT .. but im easing myself into it by just doing harder bike work because that has to be the staple. Im hoping HIIT will take a couple of inches off my waist ..it usually does that very quickly when i add it in (thru pickup basketball which mimics intervals kinda).

Sun (29/11/2020)
Daily Activity:   
Daily Training: 21/21
BW: 96.6kg

Rack DL 6x100, 6x120, 5x135, 5x140(hook), 1x150(hook), 8x130
T-row 3x10x41.25kg
Cable Row 6x85, 3x8x85

Notes:
LBSS came through with that tip .. im loving this exercise. I even had a gym bro check my form and he said he was happy with my back .. he said i go a bit forward at the start of the exercise but apart from that my back looked solid. I found last workout at 140kg my brain was getting the signal from my grip that it was too heavy and i could barely budge the bar so i thought to try hook for the heaviest sets and it worked well. Kind of exciting .. want to hit some major milestone by year end .. 170kg? 180kg? something like that would be cool.

Thu (3/12/2020)
Daily Activity:   
Daily Training: 25/25
BW: 96.6kg

BS 3x110, 3x112.5, 3x115, 3x112.5, 3x110, 6x110
Calf Raises (smith was taken did them with barbell which i had like zero rom .. weird how age does that to you)
Bike 25mins @ 10 (PR)
Treadmill Run 7:30
 
Notes:
lifted before doing cardio, that works better than the other way around.