Tues noon (commercial gym)
Shoulders/abs
1a. Facepulls 4 x 10
1b. Stretching
1c. Bandwork 2 x 20
High Incline shoulder press
6’s 4 x 15
Lateral raises
4’s 4 x 15
Incline front BB raise
10kg 4 x 12
Rear peck dek
#3 4 x 15
DB Shrugs
15’s 4 x 15
7a. Dragon flags 4 x 5
7b. Ab contraction work 8 x 8secs
7c. RCK planks - some
…
Brutal shoulder pump. Threw in some abs after smashing the main shoulder workout in quick time. 30sec rest between each set and reps.
Wed noon (park)
Conditioning/leg stability
Jog - some
Stretching
S runs @ 50% thru to 90% pace x 5
Cut runs @ 50% thru to 90% pace x 5
5a. Sprints
5b. Bench dips 3 x 10
5c. Plyo pushups 3 x 10
Hill sprints (~5m steep slope) up, walk down x 5
Warm down stretching, walking lunges
…
Good refreshing session outside.
Lats/rear delts feeling yesterday’s shoulder session
Thurs (noon)
Hydrotherapy for knee.
Final pool session completed. Legs like jelly.
Solid session.
Fri noon (commercial gym)
Pull (+ light antagonistic work)
2a. Pullups x5, 8, 6, 6, 4+3n, 6n
(38 total)
2b. Dips x 5, dip machine #3 x 30, #5 x 30, 30, 30 (lighter work only)
3a. Underhand BB Rows
bar x 15
40kg x 10
50 x 5+4
60 x 3
50 x 6, 5, 5
3b. DB Bench (lighter work only)
8’s x 30, 20
5’s x 20, 20, 20, 20
4a. Good Mornings
15kg BB 3 x 10
4b. DB rows
17.5kg 3 x 10 (slow negative)
5a. SLDL 15kg BB 3 x 5
5b. BB Curl 15kg 3 x 10
6a. Reverse curl 10kg BB x 10+5, 15, 8+5+2.
6b. Skullcrushers 10kg BB x 15, 15, 10+10
…
Real solid session. Great arm pump.
Snuck in some more hammy work, finished with some arms for the week.
Need to eat more…
Mon (arvo)
Commercial Gym
Legs
2a. Deadlifts
bar x 10
40kg x 8
60 x 5
80 x 5 (twinged lower back slightly - form shit, not feeling it at all)
60 x 5
60 x 5
60 x 5
60 x 5
60 x 5
3b. BW Dips
x8, 8, 8, 8, 9
3a SLDL 15kg BB
x 2, 5, 5, 6, 6 (24)
3b. Tri’s rope pushdown
#3 x 20, #4 x 20, 20
4a. Dragon flags 4, 4, 4, 4
4b. 8sec iso ab holds
4c. SL box jump 90’s x 5, 5, 5
…
Awful session, persisted thru. DL form was off. No plan in place. Lessons learnt.
Tues noon (commercial gym)
Pull (+ light antagonistic push)
2a. Pullups (on rings)
BW x5
+7kg x 6
+10kg x 3+1
+10kg x 3+3
+10kg x 2.5
+7 x 3+2
BW x 3, 3, 3, 4
2b. Tri’s extensions
#3 x 30
#4 x 20, 20, 20
3a. Seated Row
#4 x 20
#5 x 20
#6 x 20, 10+5
3b. 5’s DB Bench x 20, 20, 20
4a. Underhand BB Rows
bar x 15
40kg x 8, 8, 8, 8, 6+2
4b. 3’s standing DB ohp
x 25, 30, 20, 20
DB Carries
25’s x 1 lap x 3 (1min rests)
Lat pulldown easedown work 6 x 10 various angles
Ab contraction work on pulldown machine
3 x 10
…
BW was 70kg last week (am fasted). Evening shakes working for extra mass.
(BW 71.6kg at the gym today)
Wed noon (commercial gym)
Shoulders/abs
1a. Facepulls 3 x 10
1b. Stretching
1c. Bandwork 3 x 20
High Incline shoulder press
6’s 4 x 15
Lateral raises
4’s x 15, 15, 12, 14
Incline front BB raise
10kg 4 x 12
Rear peck dek
#3 4 x 15
DB Shrugs
17.5’s 4 x 15
Ab contraction work on pulldown machine
#12 3 x 10
Light incline lat pulldown work
3 x 12
…
Strict 30sec rest between each set and reps.
Thurs (noon) Commercial Gym
Legs
Run 2km @ 12.15
SL Box Jump 90’s 3 x 5
3a. Good mornings
15kg BB x 10
20 x 10, 10
25 x 10
3b. Reverse lunges
20kg BB x 10, 10, 10 each side
4a. Leg press
+40 x 10
+60 x 10
+80 x 10, 10
4b. Standing calf raise
+20 x 10
+40 x 10, 10, 10
4b. DB Shrugs
12.5kg x 15
15’s 3 x 15
…
Fast paced, solid session.
Fri - off
Sat am (on the set of the living dead)
Dips and Carries
2a. Ring Dips
BW x 8
+5kg x 8
+10kg x 6
+15 x 5
+20 x 3
+20 x 3
+20 x 3
+15 x 3
+10 x 7
+10 x 6
BW x 8
(60 total)
2b. Antagonistic light work inbetween above incl. DB circles, DB ohp, lat pulldowns x 30, 30, 40, 40
Frame under 10kg I think.
+40kg x 2 laps of yard (sodden wet from rains) (1-2 mins rest)
+60kg x 2 laps
+60kg x 2 laps
+60kg x 2 laps
+60kg x 1 laps (30s rest from above)
+60kg x 1 laps (30s rest from above)
Welded this bad boy up recently. Needs some more welds, and a paint job.
Made it slightly smaller than commercial ones, as I’m not a tall man. Still stacks of room in the middle when in use.
Hex Bar:
[photo]41093[/photo]
…
Great forearm pump from the walks.
First time taking pre workout formula and intra workout formulas. Will track this over the coming months to see how it feels.
First time using this hex bar. Big fan.
Another piccie…
[photo]41094[/photo]
Mon (arvo)
Commercial Gym
Legs
2a Front Squats (1-2min rests with other work inbetween)
bar x 10
40kg x 8
50 x 6
55 x 5
55 x 5
55 x 5
55 x 5
55 x 5
drop set
50 x 5
2b. Lateral raises 4’s x 15, 12, 12, 12, 10
3a. Reverse BB Lunges
15kg BB x 10 per side
20 x 8, 8
3b. DB Curls
5’s x 15
7’s x 10+5
4a. Reverse BB curls
10 x 12, 12, 12
4b. Ab contraction (lat pull down machine)
#10 x 12, 12, 12
…
Front squat form solid
End of 5x5 tough
Solid run
Sir Ravenous,
Nice hex bar bro.
Was it difficult for you to make? How much did it cost you?
tweet
Tues noon (commercial gym)
Pull (+ light antagonistic push)
1a. One arm incline rows #2 3 x 10
1b. facepulls #3 3x10
1c. Pullups/stretching 3 x 3
2a. Pullups (rings)
+5kg x 7, 6
+10kg x 3, 3,
+15kg x 2.5, 2+1
+10 x 3+2
BW x 5
(34.5 total)
2b. Push down ‘dip’ machine
#5 x 40, 40, 45
(125)
2c. DB OHP 6’s
x20, 20+10, 20+10, 20
(100)
3a. Overhand BB Rows
25kg BB x 12, 12
Underhand BB Rows
25kg BB x 12, 12
3b. Push down ‘dip’ machine
#5 x 40, 40
#6 x 40, 40
(160)
4a. DB Hammer curls
5’s x 20
7’s x 12, 10+5, 10+drop sets of 8 till failure
4b. Skullcrushers
25kg BB x 12, 12, 8+2
…
Top session
Forgot to use the row machine, next time…
[quote]theBird wrote:
Sir Ravenous,
Nice hex bar bro.
Was it difficult for you to make? How much did it cost you?
tweet[/quote]
Easy as to weld up mate, bit of cutting and grinding.
I used 40mm square hollow sections. 25mm solid round for the weights to slide on. My clips fit this perfectly. 25mm hollow for the handles.
Solid as but only around 10kg or less in weight.
Cost, maybe $50 worth of steel plus a few hours cutting/grinding to get the angles right. I maybe took 6 hours to make it in the shed amongst other activities.
Wed - off
Thurs noon (commercial gym)
Shoulders/abs
1a. Light DB shoulder work (ohp, circles, etc)
1b. Stretching
High Incline shoulder press
6’s 2 x 15
7’s 2 x 15
Lateral raises
5’s x 4 15
Incline front DB raise
4’s x 12, 14, 15, 15
Rear peck dek
#3 2 x 15
#4 2 x 15
DB Shrugs
17.5’s x 15
20’s 3 x 15
7a. Ab contraction work on pulldown machine
#12 x 12, 11, 12
7b. 1 arm KB ohp
8kg KB 3 x 10
8a. Hip flexor stretching
8b. Facepulls #4 3 x 10
…
Strict 30sec rest between each set and reps.
Smashed it, time to up some of the weights next round.
Fri (pm) Commercial Gym
Legs
Run - 5mins
SL Box Jump 90’s 3 x 5
3a. SLDL
bar x 5
30kg x 5, 5, 5
3b. BW Dips
x 8, 8, 8
4a. Leg press
+40 x 10
+80 x 10, 10, 10
…
Long TUT for the hammies on the GM’s. Quality session albeit short on time.
Mon - off (still feeling hammies from Fri)
Tues noon (commercial gym)
Shoulders/abs
1a. 8kg KB ohp single arm 2 x 8
1b. Stretching
1c. bandwork 2 x 30
1d. 1 arm face pulls at 45deg 2 x 10
High Incline shoulder press
7’s x 15
8’s 2 x 15
9 x 15
Lateral raises
4’s 4 x 15
Incline front DB raise
10kg BB 4 x 12
Rear peck dek
#4 4 x 15
DB Shrugs
20’s 4 x 15
7a. Ab contraction work on pulldown machine
#10 x 10
#11 x 10, 10
…
Strict 30sec rest between each set and reps.
Work busy.
Sun (arvo) - On the set of the living dead
1a. Pullups
BW x 6,6,6,6,6,6,6,6,5 (53)
1b. Hex bar dead lifts
+40kg x 10
+60kg x 6,6,6,6,6 (40 total)
1c. SL Box Jumps
2, 2, 2, 2
3a. Ring Dips and holds
3 x 5
3b. Med ball overhead slams
2 x 10
…
Slack last week, work getting in the way.
Travelling for work early this week too. Sneak some BW work in though.
Wed noon
Commercial Gym
Legs
Run 1.3km - 8min
Back Squats (1min rests)
bar x 10
40kg x 8
60 x 6
70 x 4
80 x 3 rep PR
85 x 2.5 rep PR (safety bars used)
drop set
80 x 2
70 x 4
60 x 6
(35 weighted reps plus bar work)
3a. Seated leg curl
#7 x 12
#8 x 12, 12
3b. Seated row
#10 x 12, 12, 12
4a. Seated leg press
#6 x 10
#7 x 10, 10
4b. Seated calf raise
#6 x 10
#7 x 10, 10
…
Solid session.
Squat reps up on last for most weights.
Thurs noon (commercial gym)
Shoulders/abs
1a. facepulls 4 x 12 #4
1b. Stretching
1c. bandwork 2 x 20
2a. 25kg BB squats 3 x 10 (added in to fight the doms from yest)
2b. High Incline shoulder press
7’s x 15
9’s 3 x 15
Lateral raises
4’s 4 x 15
Incline front DB raise
2 x 4’s DB 4 x 15
Rear peck dek
#5 4 x 15
Ab contraction work on pulldown machine
#11 x 10, 10, 10
7a. V - Ups 3 x 10
7b. Rear delt cable #3 3 x 8
…
Strict 30sec rest between each set and reps. Minimal rest on supersets.