Seated inner chest press. Variation of the flat bench inner press that I posted the other day. Again working on slowing down the eccentric on these and building a more explosive contraction. Nasty.

Big post-lift bowl of beef teriyaki noodles. Winter is here so time to eat more. Pushing the food up towards 4k calories now. Less needle, more noodle.

Cable rows. Working on slowing down the eccentric on these and building a more explosive contraction. This is set 3 where I decided to use straps because my grip was giving out before my back on the previous set. Lit the lats up nicely. 🫡

Old fashioned energy drink and pre-workout snack going down.

Protein to carb ratio pretty good. Now to flood the plate with gravy and horseradish.

Sunday: Hit sauna. Eat brisket. Check depth. ✅✅✅

You shift thousands of pounds of iron around multiple times per week only to get injured getting out of bed. 40’s life.

You think you’re locked in until you meet someone who is locked the fuck in.

Flat bench inner chest press. This machine is smooth as you like. The pressing path and the neutral handles are kind on the joints. No need for crazy weight but it does feel like you could really load this up! Got this and the seated variation in my rotation atm.

Isolated low rows. A bread and butter exercise. A good cue is chest on pad, ass all the way back. Don’t want a vertical back here, lean into the machine. Especially helpful if you have long arms.

London is cold, expensive and governed by idiots. But we make the best of it because life is what you make it. Saturday steps before the sun rises.

Carb fuelled cardio. 20 minute Z2 row and 10 minutes of 20/10 air assault intervals results in a nice little pump.

Convention deadlift day here. Nice easy 4 plate pull with a 15 second hold. Have a good day and do your deadlifts 🫡

What are we even doing here? The mutant mince is more expensive per kg than the real beef. Read the labels people.

Processed food is ok if you process it yourself. Home-made fried chicken tonight.

Easy way to make your tea or coffee sweeter without adding sugar is to use sterilised milk. The heating process involved to sterilise the milk gives it a more caramelised flavour without adding any extra sugar. If you’re counting every last gram, this is worth trying.

Shoulders and arms today. Viking press is great because you can load it up with stupid weight strongman style and push press with the whole body or you can use full control of the eccentric and the push, keeping constant tension on the shoulders. I’m choosing the latter atm but both ways are fun. 🫡

RDLs. Working on that cue of keeping shins vertical. I can see I let my knees travel forward a bit too far towards the end of the set so something else to work on. Filming sets is essential. You’re missing out if you’re not analysing what you’re doing every so often. Do your deadlifts.

Presented with a huge bag of pomegranates just as we are about to head back to UK. Thankfully Greek customs are used to me bringing weird stuff in and out of the country. Fresh Pom juice incoming.