Getting serious now!
I’m reaching the point where knowing how to build stuff and being good with tools is as cool as being big and strong.
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Lol, pic was from Sunday. Got let down by the joiner, every other joiner couldn’t come till after x mas and with the neighbours and council on my back that was a no go. So sacked up and bought the tools needed and watched some you tube vids! Me, my brother and dad knocked it out in a day so its all done now. Saved £600 on labour.
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Put chin up bar back up today ready for back session tonight.
Had to buy new fixings so went for a 4 pack rated at 200kg, thought that should just about do. Read the instructions then seen this…
Its per anchor so I’m good for 800kg lol!
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Better get bulking man
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Well I was looking at getting one of those pullys that you can hook onto your chin up bar, least I will have a bit more faith in that not coming down on my head!
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chin ups
2x8 then 30-10-30
db row
2x15
band row face pull giant set
2 runs
db curls
3x8
back extention
30-10-30
incline
30kg 30-10-12 (only managed 12s neg) see vid
fly
1x15
side lat
25, 15, 10, then 10, 15, 25
overhead extention
1x8
close hand press
30-10-30
some abs
Shocking vid of a shadow doing incline, not sorted my lighting yet. 30-10-30 sets are horrid
https://www.instagram.com/tv/CGskbANgi-D/?igshid=l99fz340ejsz
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Was gonna post this in the confession thread but thought I would leave it here…
I’ve started implementing some of the Dr Darden stuff, nothing too weird there, it suits what I find works for me. The 30-10-30 makes my limited weights seem heavy again…but…
I get really creepy vibes from his forum!
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It seems to have a few characters
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chin up
30-9-30
underhand row
2x10
db pull over / band superset
1 set
db curls
Rack run
back extention
30-10-30
banded deadlift
2x10
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So true ahahah!
Might give this 30-10-30 technique a go since I have no weight! So That’s what, a 30 secs eccentric pull-up, followed by 10 reps, then another 30 secs eccentric? Oh boy!
Yeah thats it buddy, its made a nice change. That first 30 seconds I really try and focus on maximum tension in the right places, then the following 10ish reps feel great. The second 30 is a real struggle!
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“No meat, big feet, i eat wood…duh,duh,duh!”
Gotta admit some meals feel incomplete without meat but im finding meals much easier to eat without feeling full.
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Haven’t been paying attention, you’ve gone vegetarian or vegan? 
Neither! Lol
Just lowering my protein for a little while to see if it eases some health issues im having. I’m still eating a good amount of meat/protein, but pushing the carbs higher. So having protein with maybe 3 of my meals instead of all 6.
That’s a pretty high meal frequency. Any reason you opted to remove protein from meals rather than maybe eating 3-4 times/day but always with a protein source?
Its simply because my cals are pretty high its more convenient to split it up a little more. Fits nicely with my working day as I have 2 short breaks and family meal time as well. I hit around 3800 cals a day of mostly clean food (don’t have any restrictions, just like eating good) although I’m getting better at eating more at each sitting and sometimes drop to 5 meals i just can’t get it all in in 3.
I’m probably eating protein a bit more like a normal person now but getting the extra carbs and cals I need in on the other meals.
incline
30-11-20
Here lies my confusion with technique, now if I had stopped at 10 I could have prob got that second 30, but that would have been 1-2 reps short of failure. But i guess even though I pushed thst extra rep I still managed a much better second negative than last session. So maybe it will just come.
flys
1x12 20kg
Darden triceps
overhead extention
12 reps
close hand press
30-10-30
overhead extention
12 reps
negative 8 sec dips
10 reps
This was horrid.
side laterals
4x10
some abs
Did you have to join a cult and sign a confidentiality agreement !!
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Yeah and for joining I got a tape measure and some body fat calipers that have been “calibrated” to take my after measurements.
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