Oh, and peeling a little but here’s the latest
7 Likes
Nice, what made you decide to get a self portrait on you?
2 Likes
Easy Conditioning - 4 mile run, steady state.
Food for today
Meal 1 - 200g Skyr, 1 teaspoon peanut butter, banana, sprinkle of granola
Meal 2 - 80g oats, 1.5 scoops whey, mixed berries, whole milk, 1 teaspoon peanut butter
Meal 3 - x5 eggs, apple
Meal 4 - x2 breaded chicken steaks, mixed veg
Meal 5 - Chicken pasta bake, mixed salad, dark choc
@rugby_lifting - I wish, would be glad of the hair if nothing else
5 Likes
Rebuild Template 2nd cycle, 5s week (repeat)
Trap Bar Deadlift
130kg x5
150kg x5
170kg - 5x5
Accessory
SSB Squat (SST)
74kg x10
88kg x10
103kg x10
Lying Single Leg Curls green band - 4x15 (each leg)
Weighted Situps 25kg - 16,17,16
Kneeling Pushdowns black band - 2x25
Food for today
Meal 1 - Warrior protein flapjack, banana
Meal 2 - x3 eggs, smoked salmon, x2 slices wholemeal bloomer, pineapple
Meal 3 - Deli beef slices, mixed salad
Meal 4 - leftover chicken in low fat curry sauce, small side of chicken pasta, apple, low fat/sugar protein dessert
Meal 5 - something with lean beef mince
6 Likes
Good workout. And may I add, impressive art work.
1 Like
V Easy Conditioning - 2 mile treadmill walk, fasted. Watched a bit of King and Conqueror depicting the events leading up to 1066. Knowing a decent amount about the history of the period was hard not to get agitated @rugby_lifting - you seen any of this at all?
Post breakfast
Rebuild Template 2nd cycle, 5s week (repeat)
BB OHP
44kg x5
50kg x5
57kg x5
FSL 44kg - 5x5
Accessory
Bent over BB Row (SST)
54kg x10
64kg x10
75kg x10
DB Kroc Row 40kg x19 (each side)
DB Flyes 14kg - 3x15
JM Press 47.5kg - 3x10
BB Curls 47.5kg - 3x10
Close Grip/Diamond pressups 2x8
Food for today
Meal 1 - 60g oats, 1 scoop whey, 1 teaspoon peanut butter, mixed berries, whole lactose free milk
Meal 2 - Chicken pasta, 200g Skyr with granola
Meal 3 - Grilled lamb steak, mixed veg
Meal 4 - 1.5 scoops collagen protein
Meal 5 - Probably some kind of fish, jacket potato, salad, dark choc
8 Likes
I read some of the reviews about how they really messed around with the facts of history and decided i’d get too annoyed watching it. The BBC has a habit of taking a good story (especially when its history) and re-writing it for the sake of it.
I love anything from that era and would normally be all over it but i’ve found myself being more and more annoyed at productions that can’t keep to reality.
Guessing you felt the same?
That sounds like the History Channel.
Especially when the actual history is way more interesting.
I mean the betrayal and politics leading up to 1066 is on an epic scale and doesn’t need altering. The events after Hastings possibly even more so. I can only surmise that TV bosses dumb things down to appeal to the lowest common denominator unfortunately.
3 Likes
Rebuild Template 2nd cycle, 3s week
BB Squat
108kg x5
123kg x5
139kg x5
SSL 123kg 5x5
Accessory
Neck harness raises 17.5kg - 4x12
Flat DB bench press 35kg - 9, 7, 8, 7
BB good morning 75kg - 4x10
T bar row 85kg on bar - 11, 12, 12,12
Daily work
Tricep isolation (RHS only) x57
Forearm/grip x27
Then 1.5 mile walk in weighted vest a couple of hours later.
Food for today
Meal 1 - warrior protein flapjack, banana, rice cake
Meal 2 - x2 rasher bacon, x4 eggs, x2 slices wholemeal bread, pineapple
Meal 3 - 200g skyr, handful granola, mixed berries
Meal 4 - slow cooked leg of lamb, mixed veg, potatoes
Meal 5 - 70g oats, 1.5 scoops whey, berries, lactose free whole mill
7 Likes
Yesterday
Hard conditioning x8 hill sprints
Today
Rebuild Template 2nd cycle, 3s week
Swiss Bar Bench
59kg x5
67kg x6
76kg x5
67kg x5
59kg x5
Accessory
Weighted Chins 12.5kg - 9,9,8,8,9
BB Close Grip Incline Bench 65kg - 8,8,8,7
SSB FFE Split Squat 60kg - 12,12,12,14 (each leg)
Daily Work
Tricep Isolation x75 (RHS only)
Forearm/Grip x30
5 Likes
Yesterday
Easy Conditioning - 5 mile run, steady state
Today
Rebuild Template 2nd cycle, 3s week
Trap Bar Deadlift
140kg x5
160kg x5
180kg - 5x5
Accessory
SSB Squat (SST)
88kg x10
103kg x8
118kg x6
Lying Single Leg Curls green band - 18,18,20 (each leg)
Weighted Situps 25kg - 1x20 (my abs got real bad cramp straight after this set, could feel one of the muscles protruding out a little)
Banded 4 way neck ext - 4x15 (each direction)
Daily Work
Tricep Isolation x40
Grip/Forearm x3 farmers walks
Food for today
Meal 1 - Warrior Flapjack, rice cake and banana
Meal 2 - Pasta and lean beef mince
Meal 3 - x4 eggs, x2 slices wholemeal bread
Meal 4 - Apple, granola and collagen powder
Meal 5 - Lamb mince kebab, side salad, flat bread, dark choc
6 Likes
AM - Easy Conditioning, 2 mile weighted vest walk, fasted.
Rebuild Template 2nd cycle, 3s week
BB OHP
47kg x5
54kg x5
60kg x5
FSL 47kg - 5x5
Accessory
BB Bent over Row (SST)
64kg x10
75kg x8
86kg x6
DB Kroc Row 40kg x22 (each arm)
DB Flys 16.5kg - 3x15
JM Press 47.5kg - 2x12
BB Curls 47.5kg - 2x12
Added reps across the board, can also feel my right tricep is starting to harden and feels a little bigger. Hopefully the approach I’m taking is working. Last week of the leader next week.
Food for today
Meal 1 - 75g oats, 2 scoops whey, whole lactose free milk, banana, mixed berries
Meal 2 - Chilli, rice and a mango
Meal 3 - I’ll grab something whilst I take my daughter to her swimming lesson
Meal 4 - Chicken, jacket potato, salad and dark choc
6 Likes
Rebuild Template 2nd cycle, 1s week
BB Squat
116kg x5
131kg x5
146kg x5
SSL 131kg - 5x5
Accessory
Neck harness raises 17.5kg - 4x12
DB bench 35kg - 8, 8, 8, 6, 6
BB Good Mornings 80kg - 4x8
T bar row 85kg on bar - 3x12
Daily work
Tricep isolation x30
Grip/forearm x0 - getting some handgrip work done after I type this out.
Don’t seem to be getting much stronger on the DB flat bench, going to swap out with incline on the anchor.
Food for today
Meal 1 - warrior protein flapjack, banana and rice cake
Meal 2 - x2 slices sourdough bread, x5 eggs, pineapple
Meal 3 - 50g oats, 1 scoop whey, mixed berries
Meal 4 - tin of tuna, jacket potato with pinch of cheese, low fat/sugar protein dessert, apple
Meal 5 - slow cooked beef brisket, mixed veg, potatoes, dark choc
Bodyweight at around 212lbs where’s it’s been the last 5 weeks more or less. Time to start eating more!
6 Likes
Yesterday - Hard Conditioning x8 hill sprints followed by recovery walk
Rebuild Template 2nd cycle, 1s week
Swiss Bar Bench
63kg x5
71kg x5
80kg x5x2 - Did this twice as I wasn’t happy with quality of first set
71kg x5
63kg x5
Accessory
Weighted Chins 12.5kg - 9,10,9,9,9
FFE SSB Split Squat 65kg - 11,12,12 (each leg)
Close Grip Incline Bench - 8,9,7,6,8
Daily Work
Reverse BB Curls 35kg - 2x15
1 arm banded pushdown black - 26,27,26 (RHS only)
Again, no real improvements on pressing.
Food for today
Meal 1 - Warrior protein flapjack, x2 rice cakes, banana
Meal 2 - x2 slices sourdough bread, x4 eggs, x2 rashers bacon
Meal 3 - 50g oats, 1 teaspoon peanut butter, 1 scoop whey, whole lactose free milk, mixed berries
Meal 4 - Chicken curry with rice and bread, apple, sauerkraut
Meal 5 - Lamb kebab skewers, beef meatballs in tomato, white rice, mixed salad, dark choc
6 Likes
Yesterday - Easy Conditioning, 4 mile run
Today
Rebuild Template 2nd cycle, 1s week
Trap Bar Deadlift
150kg x5
170kg x5
190kg - 5x5
Accessory
SSB Squat (SST)
96kg x5
110kg x5
125kg x5
Banded Neck ext - 4x20
Lying single leg Curls green band - 22, 22, 23 (each leg)
Kneeling pushdowns purple - 15, 20
Weighted sit-ups 20kg - 15, 18
6 Likes
Rebuild Template 2nd cycle, 1s week
OHP
50kg x5
57kg x5
64kg x5
FSL 50kg - 5x5
Accessory
Bent over BB row (SST)
70kg x5
80kg x5
91kg x5
DB Kroc row 40kg x23 (each side)
DB flys 20kg - 10, 12, 12
JM press 50kg - 3x12
Curls 50kg - 3x12
that’s the end of the leader, off away for a week of rest and then onto the anchor when I get back.
7 Likes
Rebuild Template, Anchor, 5s week
BB Squat
103kg x5
119kg x5
134kg x11
Accessor
DB incline bench 30kg - 12, 12, 12,
BB good morning 80kg - 9, 10, 10
T bar row 85kg on bar - 11, 12, 12, 12, 11
1 arm skullcrusher 14kg - 12, 12, 14 (each arm)
Pallof press green band - 3x15 (each side)
Considering I’ve had a week off and been a fatty plus I’ve still got this cold sitting on my chest I’m happy with that. Squats felt light, it was my lungs that were the limiting factor.
Decent week away on Mersea Island in Essex, not been that part of the world before but was fairly nice. Just full of cockneys…
8 Likes
Hard conditioning
X7 hill sprints followed by recovery walk
Found a hill whilst my daughter was at youth theatre. Lot steeper than my usual “hill”
4 Likes
Yesterday
1st thing - Easy conditioning, 1.5 mile weighted vest walk
Shortly followed by
Rebuild Template, Anchor, 5s week
Swiss Bar Bench
55kg x5
64kg x5
72kg x12
Accessory
Weighted Chins
12.5kg - 2x10
20kg - 5,6
10kg x11
BW x12
Total reps = 54
Close Grip Incline Bench 60kg - 10,10,10,8
FFE SSB Split Squat 65kg - 10,10,11,11 (each leg)
Back Ext 15kg - 10,12,12
1 arm Tricep Pushdowns banded black - 2x24 (both arms), 1x22 (RHS only)
BB Reverse Curls 40kg - 10,11,10
Today
Easy (not) Conditioning - 3.5 mile run
Woke up feeling worse than I have done with my cold sitting on my chest. Run felt like I had got a weighted vest on.
7 Likes