Going to check out another gym on Tuesday which is much further away from me but offers 1x1 coaching, nutrition coaching etcā¦ I need a new program/routine for back, chest, legs so I can target certain muscle groups on certain training sessions and I just donāt have the knowledge to make this program on my own. Feeling bloody fantastic though. I continue to lose weight and am currently at 99.8kg from my starting point of 116.8kg on Feb 10 and muscle definition is coming along also.
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Guys, this bitch squatted the 95% for 1 rep today and I didnāt die or fall over from fear. I had been dreading this day in the program but I somehow felt confident today and I just did it and it went really well, better than I thought. Kinda hoping if I make more of these experiences, Iāll begin to trust myself more again and my squat fear will eventually subsideā¦ Proud of myself today. Also 8kg more than I ever did, my top set sat at like 85% apparently. Phew. Now all the food pls.
(Also I wanna add that this is a mental struggle. Iām not lifting in any way noteworthy weight on the squat and only been doing it for like 2yrs.)
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On a weight cut but still making personal records! 505lb deadlift! Itās only 5lbs more than my last record but itās progress!! Feeling blessed for this new life Iāve gotten to create for myself! The gym truly helps ease the mind and body!
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Thats epic bro! Thats nearly 3 of me!!
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Say hello to my little friend
Did all my pushups this morning, no dropping to my kees 
used 20lb dumbbells for my shoulder presses and we had intervals of burpees. I did 25 standard chest to ground Feeling strong today
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455lb squat today!!! Didnāt get it as low as I was hoping but Iāll take it! The big three lifts are all new personal records now! Bench=275 squat=455 deadlift=505 so that means time to start a new 5-3-1 program with my new numbers!!! Day 744 of sobriety and never felt so strong mind and body!!! Keep grinding guys rent is due every single day!
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Thatās incredible bro! Great f*ing job!
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Much appreciated! 
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Really great work Zack! Awesome to be cheering you on!
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Not a work out selfie unfortunately. Iām dismantling the home gym for the move. And Iām building a 75 gallon aquarium stand with which was once the squat rack. Iāll be ordering a home smith machine /cable machine that I found as soon as I get there next week, and then it will be back to workouts thank god. 
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Cool. Good luck w everything! Do we get to see the new aquarium? Will it be in your new gym?!
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TY. Yeah itāll be in there. As soon as everything is up and running Iāll show yous. Mi casa es tu casa .
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So howās the tendonitis in that bicep area feeling. Have you been able to do your pull days without to much of a problem?
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I thinks its healing, just slowly. The pain is decreasing more and more, also after rehab exercises. Iām trying to get new physio apppointments cos I donāt know how to progress further w it tho. I have sought out some info on injury and tendons and it seems a lot of it is leaving it alone. So I try to do little. And also I have realised I was way way way overtrained and underfed in autumn. I was ignorant and brought this on myself.
Iāve been eating more, especially rest day carbs are up by 3x the amount. Iām trying to make rest a priority more - like a 12hrs bar shift without a single break where your legs are on fire the next day and you get hardly any sleep maybe should not count as a rest day. :-S
Iām learning. If anyone has some solid trusted source of info on injury and overtraining prevention for someone whoās been doing this a while, Iām all ears.
I am doing 531 and that doesnāt have full on pull days. Iām still barred from any curl, pull-ups or heavy row movements. I tested a bent over row last week and it aggravated the arm.
Iāve been doing one armed rows and that goes ok, no pain after. Really miss doing pull-ups (and looking like I do pullups, not gonna lie) but thatāll still be a long time. My PT estimated Septemberā¦
Thanks for asking! 
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The heavy dumbbell or EZ bar pullover is really the only exercise Iāve found that really targets and stretches out the lats really well, without much of any strain on the biceps. I know how hard it is trying to work back and not pull and bend the elbows
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Ohh, I will give this a try, many thanks!
Imma have to start a bit lighter cos I canāt really use my arm fully to stabilise during setup. Iām limited even in say a seated db SP cos I canāt slowly bring heavy dbs up into my lap or back to starting position w my arm 
and anything I have to do more than 10times makes me nauseous lolā¦
V grateful for the tip! 
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