5 Likes
The hotel we stayed in over the weekend had 3 treadmills and 2 ellipticals. At least that one has some form of weights! 
2 Likes
Yeah, I’ll admit I saw the picture and thought, “Free weights and a bench—not bad!”
Are hotel “gyms” or “fitness centres” typically much better equipped where you are, mate?
2 Likes
True, and i managed to get a half decent back and bis in!
Yes it can vary a lot, but generally they have a dumbell rack amd bench, cable tower and a few machines.
Theres even a few Ive been to with smith machines, but yet to find a squat rack!
3 Likes
Friday 5th
14.3.2
Power Clean 62.5x5 70x5 77.5x5
Press 55x 5x5
Pullup x 3,4, 4x5
Circuit:
Dip 10,10,16
Curl 40x 10,10,15
GHR 8,8,10
Rollout 5,5,12
5 Likes
Today
14.3.3
Bench 72.5x5 80x5 90x5
Yates row 70x8,9,10,12,12
Squat SSB (85%) 100x 5x5
Skull crusher 40x 3+5,12,10,10
5 Likes
7WP is here!
Kicked it off with a run/walk.
Really didnt have it in me to push this.
3Km run, 1 km walk
5 Likes
7WP
On the road, this hotel had a deal where you get an Anytime fitness pass!
So with a wealth of machines available to me i did
Squats 40x5 60x6 80x5 100x3 120x3 130x3 140x2 150x1 all beltless
Did two random machines waiting for rhe platform to free up
Deadlift 60x3 80x3 100x3 120x3 140x3 160x3 180x3 (140-180 were belted… i found one in the corner).
Then did more random machines, 100 tricep pushdowns, tried one or two more and called it.
Happy with that, lets see how the body likes heavy deads.
As a home gymer i am a waste at a commercial gym 
6 Likes
I get that.
1 Like
7WP Press day
Press 20x5 30x5 40x5 50x5 60x6
Push press 70x3 80x3
Did a few pullups and done.
Hitting my press standard no issues (1 plate x 5 reps). I proved to myself last night that the squat and DL standards are pretty close too (goal of 3 plates x 5 and 4 plates x5, respectively). Have to test bench and bodyweight stuff later this week.
Back is slightly sore from yesterday but not locked up. I wont be trying to do any crazy weight anytime soon, stick to the plan and keep inching the TMs up.
5 Likes
7WP Bench testing
Bench 20x5 40x5 60x5 80x5 100x5 120x0
Curl 40x 5x10
Hit the bench standard.
I wouldnt get white lights in a comp for pausing, but was pretty happy with the form.
6 Likes
Nothing yesterday.
Today:
50min walk, 5.2kms (pushing pram).
Then
15.1.1
Jumps
Squats 85x3 95x3 100x10 (was meant to be 107.5!)
Jokers
120x2 140x2
Benxh 67.5x 5x5
Chins 50 total
Band pushdowns 100 total
KBell swings 32kg 50 total
4 Likes
For Cycle 15, it is the 1000% Awesome Anchor.
TMs
Squat 120 (+2.5)
Bench 97.5 (+2.5)
Clean 85 (+2.5)
Press 67.5 (-)
Being Anchor, I will be doing PR sets and jokers, but the supplementak work reduces to 5x5 FSL.
4 Likes
Yesterday
Short run and long walk (kids in pram).
Its funny how quickly running drops off when you cut back on it.
4 Likes
Yesterday snuck in 15.1.2
Broad jumps 4x3
Power cleans 60x3 67.5x3 77.5x3
Joker 85x2 95x1
Press 55x 5x5
Circuit
Dipx 10,10,12
Ghr x8,8,9
Curl 40x 12,12,12
Rollout 8,9,12
Got cut short to help with family, but overall good little session.
5 Likes
C15.1.3
Bench 67.5 x 3, 77.5x3 87.5x6 (really paused each rep here)
Jokers 100x2 120x0
Yates row 60x10,12 80x9,9,10
Squat (FSL) 85x 5x5
did 50 reps each of rope pushdown and cable preacher curl.
4 Likes
