Congrats!
1 Like
Nice PR!
1 Like
3/5/1 FSL - c2w3d2 (gym)
20.12.2022 (5.45am fasted session)
Mobility, warmup
Band pullaparts x 140+ various angles during below work
Plyo pushups x10
Bench
bar x 10
40kg x 8
52.5 x 5
62.5 x 3
67.5 x 1+ (10) rep pr
52.5 x 5 x 5 (FSL)
BW Dips
5 x 10
-ss-
Hypers
5 x 10
Dreadmill
15mins SSC at brisk pace
-another 1+ session, another rep PR (70 x 8 is nearest comparable in my notes)
-a few drinks entering now xmas is approaching, family and work events but still wanted to hit something decent today. 10th rep was getting grindy but got it done.
-thanks @burien_top_team @SvenG @shaneinga the beauty of 531 programming and pr fun…!
8 Likes
Rest day, last night invited some Clients to the cricket.
Beers, burger, good company. Tis the season!
8 Likes
3/5/1 FSL - c2w3d3 (gym)
22.12.2022 (5.45am fasted session)
Mobility, warmup, banded box walks, vertical jumps, clamshells
Lat band engagement stuff
20kg KB Swings x 20
Hex Deadlifts
bar x 10
40kg x 8
60 x 5
82.5 x 5
92.5 x 3
102.5 x 1+ (8) - rep PR
80 x 5 x 5 (FSL)
Lying leg curls
51reps
-ss-
20kg DB Row
50reps
Dreadmill
15mins SSC, 120cal?
-nice PR on deads today (nearest best comparable was 105 x 6). Had a few more reps there too but grip was slipping, bah!
-1.5 days of work then holidays. bring that on, far too busy a year this one, here’s hoping things ease up in 2023… all signs point to no though!
-had the gym pretty much to myself this morning (other than a HIT class next door), weight zone empty. So many people missing out on moving heavy things in exchange for holiday lethargy.
-handles down, always down!
7 Likes
nice job
1 Like
'Grats on the PR.
They do keep one going.
1 Like
Nice job mate
1 Like
3/5/1 FSL - c2w3d4 (gym)
23.12.2022 (5.45am fasted session)
Mobility, warmup
Bandpullaparts x140 ish
Med ball slams 10kg x 10, 8
OHP
Bar x 8
30kg x 8
35 x 5
40 x 3
45 x 1+ (9) - rep PR - woot!
35 x 5 x 5 (FSL)
-ss- pullups/chins x3r (varying grip widths) - 30reps
Dips x 8, 8, 9, 10,11 (46)
-ss-
BW Hypers
4 x 12 (48)
Dreadmill
8 mins SSC brisk walk, HR 130ish
-an extra 2reps on my previous best at that weight on OHP, chuffed with that.
-351 seems to be working nicely. Hitting simple accessory for building volume, and hitting pr’s this cycle again. Will up the TM next cycle accordingly. Gym singlets getting a little tighter up top surely a good sign.
-cheers @simo74 @DaCharmingAlbino @throwawayfitness appreciate you chaps dropping in as always.
-xmas holidays here, more of the same gym wise. A few day trips with the family otherwise pottering around home, shed, etc.
8 Likes
Well done
1 Like
Awesome!
1 Like
3/5/1 FSL (gym)
24.12.2022 (6.00am fasted session)
Mobility, warmup
Conditioning, Core, Calves
a. Twin 12kg KB devil presses x 10
b. 20kg KB swings x 20
c. Burpees x 10
5 rounds completed in 14.40min.
Core
MacGill x3 & deadbugs
2 rounds
Calves
Seated CR +40kg
x12, 12, 11, 10
Dreadmill
15mins SSC, brisk, low incline. 100cal
-a few xmas beers and bourbon for work show yesterday. Pumped the water once home. Solid still this morning but conditioning was tough.
-chuffed building the ohp for sure @throwawayfitness @SvenG - it’s always the toughest to increase cheers!
-most recent addition to the gym playlist >
5 Likes
3/5/1 FSL - c2w4d1 (gym) - deload
25.12.2022 (6.25am fasted session)
Mobility, warmup
Band pullaparts x some
20kg KB Swings x 20
Squats
Bar x 8
40kg x 8
60 x 5
67.5 x 3
75 x 1
85 x 1 (100% TM)
Reverse lunges
9kg DB’s x 3 x 10 (30rep per leg)
Dreadmill
10mins SSC brisk pace
-early xmas session done, back home, coffee and ready for junior’s wakeup for xmas pressies. good times.
5 Likes
Merry Christmas mate, hope up are having a good one.
1 Like
3/5/1 FSL - c2w4d2 (gym) - deload
26.12.2022 (6.45am fasted session)
Mobility, warmup
Band pullaparts x 100+ various angles during below work
Plyo pushups x10
Bench
bar x 10
40kg x 8
55 x 5
62.5 x 3
67.5 x 1
72.5 x 1 (100%TM)
BW Dips
5 x 10 (50r)
-ss-
20kg DB Rows
x15, 12, 12, 11, 10 (60r)
Dreadmill
15mins SSC at brisk pace
-easy deload again
-plenty of good food here @simo74 and a good day today also cricket and some beers with mates. Hope yours was a great one too!
7 Likes
Lot’s of good work going on in here my friend! Congrats on all the recent PR’s! Looks like you’ve been having a lot of fun during the holidays too. Enjoy!
1 Like
3/5/1 FSL (gym)
27.12.2022 (6.45am fasted session)
Mobility, warmup
Carries
Loaded Carries
2 x 28kg KB’s
x 65-75 paces x 5 rounds (2mins rest between)
5 burpees
20mins SSC brisk pace low incline HR105
-just some simple movement today, nothing too taxing
-thanks @TM79 yep good way to end the year lifting and holidays wise cheers!
6 Likes
3/5/1 FSL - c2w4d3 (gym) - deload
28.12.2022 (6.45am fasted session)
Mobility, warmup
Lat band engagement stuff
Vertical jumps x5
Hex Deadlifts
bar x 8
40kg x 6
60 x 5
80 x 5
87.5 x 3
97.5 x 1
107.5 x 1 (100%TM)
Lying leg curls
x12, 12, 12, 12+6rp (54reps)
-ss-
BW Hypers 5 x 10-12
SSC 15mins brisk pace
-simples.
-more sleep required though
-junior got a slip n slide for xmas, I joined in, and survived. success!
8 Likes
3/5/1 FSL - c2w4d4 (gym) - deload
28.12.2022 (5.45am fasted session)
Mobility, warmup
Bandpullaparts x100 ish
Med ball slams 10kg x 8, 8
OHP
Bar x 8
32.5kg x 5
37.5 x 3
42.5 x 1
47.5 x 1 (100%TM)
-ss- pullups/chins x3r (varying grip widths) - 15reps
20kg DB Rows x 10-8 x 6
-ss-
DB Curls/Hammer curls x 6 x 10-8
-cruisy today, resting HR 63.
8 Likes
3/5/1 FSL (gym)
30.12.2022 (6.30am fasted session)
Mobility, warmup
Conditioning, Core
a. 20kg KB swings x 20
b. Twin 12kg KB devil presses x 10
c. Burpees x 10
5 rounds completed in 16.04min.
Core
MacGill x3 & deadbugs
2 rounds
Dreadmill
15mins SSC, brisk pace, low incline
-slow time on conditioning, getting the work done
-BW 72kg, resting HR 62.
8 Likes