Haven’t used one in years but the wife just bought an ab wheel brand new in the box from a thrift store for $4. Since she put it in my man cave I have to assume I’m suppose to use it.
2 Likes
They’re not fun, i can only imagine progressing to standing roll outs would be awful.
1 Like
Met the newsest signing to our towns rugby team last night whilst out drinking. Beat him both arms at arm wrestling, assumed due to this he was a scrum half.
He actually plays no.2, imformed him i used to be loose head prop when i played. 20+ years ago, so we ended up 1 on 1 scrimaging. Convincingly drove him into a wall, after he wanted my phone number for training advice!
Knee feels fine today.
2 Likes
To see your enemies driven before you, into a wall. That is what is best in life 
3 Likes
Seated leg extension
50kg x 20
65kg x 10
80kg x 10
80kg x 10
Dips
Bw x 10
+20kg x 10
+40kg x 8
+50kg x 5
+40kg x 5
+40kg x 5
+40kg x 5
+40kg x 5
+20kg x 8
Cable rear delt fly
2.5kg x 20
5kg x 10
5kg x 8
2.5kg x 25
High lox cable fly
12.5kg x 20
15kg x 10
15kg x 8
Curl machine
35kg x 10
50kg x 10
Ab machine
Stack x 30
Stack x 25
Db lateral raises
10kg x 10 drop to 6kg x 12
10lg x 8 drop to 6kg x 8
8 Likes
Deadlift
100kg x 5 rdl
140kg x 5 rdl
180kg x 5 rdl
200kg x 5
220kg x 1
200kg x 4
180kg x 10
Read delt fly machine
72.5kg x 10
80kg x 7
57.5kg x 12
Rope straight arm pull downs
16.5kg x 20
16.5kg x 20
16.5kg x 20
Seated cable row
40kg x 20
54kg x 10
Db lateral raises ss upright row
10kg x 10 / 20kg x 12
10kg x 10 / 20kg x 10
Curl machine
50kg x 8
35kg x 12
8 Likes
Deadlifting felt awful today warmed up with rdls taken from rack. Last 4 sets from floor but didnt have shin sleeves so was a bit out of position at start of pulls as didnt want to wreck my legs.
2 Likes
Force incline chest press
10kg x 20
20kg x 10
30kg x 5
35kg x 6
35kg x 6
35kg x 6
35kg x 4
30kg x 6
20kg x 15
Matrix upper back
45kg x 20
55kg x 20
65kg x 20
70kg x 14
High Incline cg Smith press
10kg x 20
20kg x 10
40kg x 10
50kg x 7
40kg myo, 12, 3, 2
Y-raise to face pull
6kg - 14/16
6kg - 12/12
Db lateral raises
12.5kg x 8
10kg x 14
7.5kg x 18
Biceps curl machine
30kg x 10
40kg x 10
40kg x 5 slow
Db Cross body hammer curls
10kg x 20
Hammer curls
10kg x 20
Seated calf raises
25kg x 20
40kg x 10
40kg x 15
Ab machine
45kg x 20
60kg x 8
8 Likes
Merry birthday you segsy animal you!
1 Like
Dont feel segsey, feel old, 43 now and pulled something in my arm on the curl machine!
1 Like
Happy birthday! 43 is a great age, brother—welcome to the club.
1 Like
Happy birthday.
1 Like
Its all uphill from now on mate lol, just keep yourself well “oiled”…with whisky and beer 
3 Likes
That i can do!
2 Likes
Hammer strength shoulder press
10kg x 20
20kg x 10
30kg x 10
40kg x 10
40kg x 10
40kg x 8
Rear delt cable fly
5kg x 15
5kg x 15
5kg x 12
Wide grip pull downs
54kg x 15
61kg x 10
61kg x 10
Dips
Bw x 20
Triceps ext
21kg x 20
24.5kg x 20
Db lateral raises
10kg x 10
7 Likes
Little easy session to justify sauna.
3 Likes
Some time in the sauna cleanses all including the soul.
Im finding that too, i like to take a big bottle of water in with me, and stay there as long as i can bear it.
1 Like
Incline bench
50kg x 20
60kg x 10
70kg x 5
80kg x 4
Dips
Bw x 20
20kg x 10
40kg x 5
20kg x 14
Fly machine
80kg x 10
80kg x 10
Db lateral raises
10kg x 14 slow
7 Likes
Another short sauna justification session, but I’m happy with 80kg x 4 on Incline bench, as haven’t done any flat bench for ages and was doing wide grip incline with 40kg for reps recently.
Must do legs next session.
3 Likes