Not quite lol. Just stick to posting leg pics and youl be all setš.
Theres a reason you dont see much leg action in my logā¦
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Maybe one dayā¦ 
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Sooner then you think. Hmu with your bank account number and il send a cheque for some angling lessonsš
On a positive note though, have noticed some good physique improvements throughout your log. Try not to turn into a teletubby like me though over christmas but enjoy yourself haha
1300 6555 06
Thanks a ton! You definitely look like youāve been progressing well too. Hope everything works out these holidays man
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- Reading writing and camera angle hotline
Thanks man!
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10 Very Merry Minutes
Warm-Up:
- Just moved around a bit
Sprints:
- 10x50m EMOM @ Full speed
fun.
Merry Christmas/Happy Holidays everyone. I hope your day is joyful and Santa was kind!
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@Chris_Colucci before pic for the 2018 Transformation. Taken post Christmas for extra ācutsā
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So one of my friends asked me today to write a program for her. She rows but sheās never done any weights. I wrote up this and sent her some form videos seeing as I wonāt be there with her. J4gga do good? @MarkKO
Warm-up:
- 5 minute jog/row/cycle, 60-70%
- Upper Back/T-Spine Foam Roll
- 30s deep squat stretch
Weights:
Goblet Squats:
- Take however many sets you need to feel comfortable with the exercise, then 3-5 sets of 5-8 at 70-80%
DB Bench:
- same as before, but 2-3 sets of 8-10 reps. Really focus on keeping your shoulders squeezed together. Try to put you shoulders in your back pocket
Lat pull downs or Cable Rows:
- same as bench. You can use any grip or bar that you feel comfortable with
Abs and glutes:
- 3-5 circuits of:
- 10-20 sit ups (then, without rest)
- 10-15 Single-leg glute bridges
Conditioning
Burpees
Stormy today, so no sprinting. Instead:
EMOM Burpees, adding 1 rep each minute, lasting 10 minutes (10 reps in the final minute)
79kg this morningā¦
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That seems fine to me. I wouldnāt use percentages as an indicator though, because she probably has no clue what her max is. Instead, something like āstopping two or three reps shy of failureā would probably work better.
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5ās Week: Cycle 4
Squats
TM: 85kg
Mobility:
- T-Spine, Ankles and Shoulder Mobility
Warm-Up:
- 3x20 Band TKEās
- 35x5/42.5x5/50x5 Squats (Beltless)
- 3x5 SVJās
Squats:
- 55x5
- 65x5 (Belted)
- 72.5x5
Deadlifts, FSL:
- 60x some (belted)
- 65x5x5, EMOM
Assistance (Giant Set):
- Weighted Chin-Ups: 10x3x3
- Bottom Range Goblet Squats: 35x 11, 12, 15
- GHRs: 3x8
- Toes-to-Bar Leg Raises: 3x 7+3, 8+2, 5+5
Time (Excluding Mobility):
48:10
Notes:
- Damn Iām fat today; I barely managed the 3x3 chins. GHRs felt super easy though
Conditioning: Ergo HIIT
- 15x10 seconds max effort at level 6 resistance, 30 seconds between efforts
Fair point, I didnāt really mean percentages in terms of a max weight, more just effort. A lot of the rowers I know talk to me about their sets (efforts) as ā90% effortā and whatnot, so I thought she might understand that.
Plus every rower Iāve met has no sense of āshy of failure.ā They like to go balls out
In which case you did the right thing using percentages
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So I just noticed a couple of angry looking pink rashes over my obliques that definitely werenāt there this morning. I think it was someone over on Markās log who talked about rashes from lactic build-up? Definitely weird to see happening
77kg this morning. Bye bye water
5ās Week: Cycle 4
Bench
TM: 62.5kg
Mobility:
- T-Spine, Ankles and Shoulder Mobility
Warm-up:
- 3x15 Band Face Pull-Aparts, ss with
- 3x20 Band TKEās
- 25x5/32.5x5/37.5x5 Bench, ss with
- 3x5 Med Ball Chest Throws
Bench:
- 40x5
- 47.5x5
- 52.5x5
Press, FSL:
- 20x some
- 25x5x5, EMOM
Assistance:
- Incline DB Press (Palms-in): 30x10, 10, 15+
- Chest-Supported DB Rows: 35x11, 40x10, 11
- Suitcase Carry: 35x2x30m, 40x2x20m
Time (Excluding Mobility):
46:27
Conditioning: 30kg Complex
10 minute AMAP
Complex of:
- 3 RDLās
- 3 Rows
- 3 Power Cleans
- 3 Front Squats
- 3 Push Presses
- 3 Back Squats
8 sets in 10 minutes
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77kg this morning.
5ās Week: Cycle 4
Deadlifts
TM: 100kg
Mobility:
- T-Spine and Shoulder Mobility
Warm-Up:
- A1: 3x10-15 Band Face Pull-Aparts
- A2: 3x20 Band TKEās
- B1: 40x5/50x5/60x5 DL (Beltless)
- B2: 1x5 SBJs, knees were hurting so 2x5 Backward Med Ball Toss
Deads:
- 65x5, Beltless
- 75x5, Beltless
- 85x5, Belted
Squats, FSL (All belted):
- 20x lots
- 45x some
- 55x5x5, EMOM
Assistance, Giant-Sets:
- 3x3 Weighted Pull-Ups: 10kg added
- 3x15 Landmine Squats: 30kg on bar
- 3x12-15 Standing Cable Crunches: 45kg, 65kg, 65kg
- 3x10 GHRās
Time (Excluding Mobility):
55:30
Conditioning: HIIT
EMOM Cycle Sprints
15 seconds sprint, 45 off for 10 rounds
75kg this morning. Christmas/Boxing Day feasting has officially been undone. Weirdly, I think I look slightly leaner at 75kg now than I did last week
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5ās Week: Cycle 4
Press
TM: 37.5kg
Mobility:
- T-Spine, Calves and Shoulders
Warm-Up:
- A1: 3x10-15 Band Face Pull-Aparts
- A2: 3x20 Band TKEās
- B1: 20x5/22.5x5 Press
- B2: 3x5 Med Ball Push Throw
Press:
- 25x5
- 27.5x5
- 32.5x5 (Light AF)
Bench, FSL:
- 30x5
- 40x5x5, EMOM
Assistance:
- A1: Seated DB Press: 30x10, 35x10, 7
- A2: T-Bar Row: 20x some, 40x3x10
- B1: Skullcrushers: 22.5x 10, 10, 12
- B2: DB Farmersā Carries: 50x40m, 70x40m, 80x2x40m
Time (Excluding Mobility):
59:27
Conditioning: 30kg Complex
10 minute AMAP
Complex:
- 8 RDLās
- 8 Rows
- 8 Power Cleans
- 8 Front Squats
- 8 Push Presses
- 8 Back Squats
Lasted 3 rounds, but had to rack the bar in between sets of the push press on the final set. Still stoked because this wasnāt easy.
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Just under 75kg this morning
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