goblet squat for time
3 x45 seconds with 30kg
Superset with
staggered stance db Romanian deadlift
3x45 seconds 15kg
glute bridges
3x20
l sit flutter kicks
3x 30 seconds
jump through to L sit
3x8
tuck ups
3x8
1 Like
Managed to sneak in quick session tonight
side laterals
5x20 (7.5kg)
jump through to L-sit
3x8
L-sit holds
3x max time
glutes bridges
3x15
clam things
3x15
various lower body stretches
Quick back pic
5 Likes
Shoulders are looking good mate
@I_Luc thanks buddy
chin up
5x8
db row
3x45 seconds (30kg) incredibly tough!
chest supported row
3x12 (15kg)
back banded tri set
Straight arm pull down
Row for upper back
Rear delt fly
12 reps per exercise
hammer curl
1x 45 second set 15kg
spider curl
1x 45 second set 7.5
standing curl
1x45 second. Alternating arms with a hold at mid point.
2 Likes
Bloody knee injury! It felt a bit off playing football on Monday but has progressively got worse, painful and keeps giving out on me randomly. Will rest it up for a few days.
single arm incline press
4x6 (30kg) my whole body was working over time, even my quads cramped up.
incline press
2x15 (30kg)
fly and press superset
8 fly 12 press x 2 sets (15kg)
band single arm cross over
3x 45 seconds
side laterals
4x12 (7.5kg)
crucifix holds db
3x45 seconds (4kg)
l sit alternating leg raises
3x30 seconds
bench leg raises
3x10
2 Likes
Rest it up mate, knees are one thing that will come back to bite ya in the ass.
1 Like
Yeah knee operations are a bit of a family trait! Donāt know if thatās a genetic thing or because we are a footballing family but my dad, uncles and cousins have had them.
Back session today
pull up with alternating leg lift see video
3x8
db row
3x45 seconds (30kg)
chest supported row
3x15 (15kg)
cable row and cobra pull down superset
3x15 each exercise
shrug
2x45 seconds
rear delt fly
2x20
lower back raises
3x8
These are the chin with leg lifts, obviously not me in the vid, I use more weight, better form and have better abs and obliquesā¦
https://www.instagram.com/p/BtTp_OSBWHC/?utm_source=ig_share_sheet&igshid=i6542bo67l72
Really not feeling the session today, couldnāt get going and struggled getting a good contraction/pump. Think my forearms are worn out from the parallette work Iām doing at every opportunity.
Got my first L-sit from the floor last night though which I was buzzing with. Shows Iāve improved core strength, compaction and flexibility.
1 Like
Played football Monday night, I know I shouldnāt have but didnāt want to let the lads down and leave them short so strapped it up, warmed up well and took it steady. Held up well but didnāt feel or play the best.
Had guests last night so couldnāt do a full training session but squeezed in some bicep work before bed!
bicep tri set
incline curl/ hammer curl/ spider curl
10 reps each exercise for 3 run throughs.
band flexed bicep holds/isometric
2x45 seconds
Quick but effective, biceps were dead and cramping up afterwards and are sore morning.
1 Like
flat fly
3x15 (7.5kg)
incline press
19/10/10 (30kg)
band cross over
1x45 seconds doing reps, 1x45 seconds iso hold at peak, 1x10 partial at stretch, 10 at peak, 10 full reps. = Chest dead.
shoulder tri set
8 side laterals, 8 upright row, 12 press
X3 sets
Quick session, bit disappointed with the incline but I did pre exhaust. Just hit a brick wall at 19, thought I was on track for about 25 reps I going that strong.
1 Like
Here is todayās food for a non training day. havenāt logged salad, some veg and sauce because itās not worth counting whilst bulking. The lunch is 2 meals at 11 oāclock and 1.30, thatās not one huge random plate of food! Finding it easier to hit calories with a little more fats instead of the carbs, carbs bore me. I think Iām going to add a carb supplement for during and after training.
1 Like
Back
pull ups
3x45 seconds (was around 9 or 10 reps)
1x45 second iso at top
(shaking like a shitting dog)
db row
3x8 (40kg)
trap giant set
1 run with 15kg
1 run with 10kg
See video below
https://www.instagram.com/p/BuJ7qpBF6YX/?utm_source=ig_share_sheet&igshid=11n1r0qnwamm5
lower back raises
2x20
Pretty short but tough.
3 Likes
incline press
20/10/10/8
chest tri set
Flat fly 15kg/ flat press 15kg / plate squeeze press 2x 5kg plates
12 reps per exercise
2 runs
tricep tri set
Band push down / overhead extension / bench dip
12 reps per exercise
4 runs
band pull apart
4x20 black band
1 Like
I really enjoy designing and making things out of spare materials I have lying around at work. I wanted a landmine base whilst training indoors so I didnāt damage the floor or skirting boards so decided to make one.
It has full swivel as I used a shopping trolley wheel! The base is backed with rubber mat and made it the right size to be held down by a dumbell. Turned out better than I thought. Just learning how to weld so pretty happy with it especially since itās cost absolutely nothing.
Iām currently working on some handles for it. Hopefully get one finished today for my back session tonight.
4 Likes
Made a replica rogue style handle. Still need to tidy it up and spray paint it up but it works sweet.
Also modified this tricep bar into a row bar, close hand and wide are now options, again felt great, other than maybe needing a little more clearance as I caught my sack a couple of times!
Back session tonight.
quadruped row
4x12 (15kg)
rogue shrug
4x12 (60kg) 3 second hold at top
wide t bar row
4x12 (40kg)
face pull
4x15
band pull apart
4x20
Band pull aparts are being done daily.
3 Likes
I take it you are a wielder by trade or in the past?
Those are pretty neat
did you steal a trolley for the trolley wheel lol?
@Rizla81 I work with turbochargers, we have an on site welder but I got sick of asking him to do small welding jobs for me so got him to teach me how to weld. Only been doing it a few weeks but getting there.
@duketheslaya I think somebody stole it at some point but it wasnāt me! Plus I put it back where it was minus the wheel lol
1 Like
Nice job on the creations mate. That bent upright handle is an interesting beastie.
Thanks buddy. Seen Paul Carter using one in his recent yoke article, could only find Olympic fit ones which I would need to modify anyway so thought I would save myself a bit of money and make one.
1 Like
Quick bonus bicep work
incline curl
3x12 (7.5kg)
spider curl
3x12 (7.5kg)
hammer curl
3x12 (10kg)