Tuesday 27 Feb -
Sandbag 80kg and farmer 60kg
Done as an out and back; One way farmer other way sandbag, alternating each run.
10’rums
Did a half run at the start with the farmers to set up and then another half run at the end to bring them back.
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I’m English, we use Kg, lbs and stone to weigh stuff!
Mental
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Happy cake day!
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kilo is like 2.2lbs so just double all his numbers and you’ll be close.
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Not to mention using, feet, inches, cm, meters, yards, furlongs, chains, hands and all manner of other things for measuring stuff to. LOL
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This is the last week of this 6 week block. Things are going pretty well. My knee and hip are holding together despite the hi rep squatting, my clothes are getting tighter and I have progressed nicely on all the lifts. So much so that talking to @wiseman83 we have decided to keep this momentum going and do 3 more weeks (1 cycle) of this plan.
I think I am going to drop food a little and eat at around maintenance, just because my waist is expanding a little too much for my liking and I am getting to the point where I am fed up of eating.
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Wednesday 28 Feb- Hypertrophy week 6
Hammer Inc press (weight per side)
20 x 10 reps - warm up
62.5 10
62.5 x 9
62.5 x 6
Drop set to
40 x 8
Burn baby burn.
When I count reps, I don’t count the first push to the top position. I wonder if others are the same ?? @davemccright @TrainForPain ???
Hammer pull overs (seat height 3) (weight per side)
50 x 10 x 3 sets
10
10
8
Solid pump and burn . Lats on fire.
Seal rows (total weight)
65 x 10 - missloaded. Damn thought that felt light.
75 x 10 x 3 sets - .
10,
10, last 3 were half reps
10, last 4 were partials
One arm Dumbell row
2 sets - max
47.5KG (105 lbs)
18 L 16 R
15 L 15! R
These were horrible. 38c today and by the time I got to these I was on fire.
Dumbell shrugs
2 sets - max
47.5KG
10, 10
Not much ROM here. Felt heavy.
Good morning machine
45 x 12 x 3 sets
Butt pump !! Nothing to see here.
And that is it. I am totally wrecked. So Fkn hot today. Sweating like crazy and burning up from tbe inside out.
Had around 500g, bit over a pound of rump steak after this workout for dinner. Bring on the gainz.
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I had to actually do it in the gym this morning when I saw you asked because I didn’t know! I do count the first rep, but I set the seat so it’s actually my deepest one. Your way seems like not counting the first deadlift? I dunno - I’m giving myself all the credit every time.
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You are probably right, the first one is usually pretty deep. I do the same with Dumbell bench, when i lay back with the dumbells and put them up, I don’t count that one.
It matters very little as long as we beat the reps next time.
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But I want it to say 10 reps, not 9!
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Looking hench mate!
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I think I’m in the same boat with @TrainForPain that rep is usually brutal so I have to count it lol
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@davemccright @TrainForPain looks like I am one rep stronger than I thought then. LOL
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That’s an exciting discovery!
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30 min walk tonight after dinner.
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Friday 1 March - Hypertrophy week 6
Barbell complex
Row, clean, front squat, overhead press, back squat, good morning
5 reps per movement
Bar
Deadlift
Warm ups
60 x 5
100 x 3
Work sets
140 x 5 - that felt heavy
157.5 x 5
Belt on
175 x got 6 reps - happy
Oh press
52.5 x 5
60 x 5
67.5 x 5 + got 7 reps - good
High rep squat
80 x reps (176 lbs) - got 30 but pressure headache made me stop.
Pull ups - BW. - fat boy pull ups
5,
Superset these with curls to save time.
Cable curls
3 sets
Got this done in under 1 hour. It is my son’s birthday so had to get home for birthday pizza and cake. Good job I am still in a surplus.
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Top set of deadlift- slow and steady
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Strong as an ox!
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Conditioning today.
55KG (121 lbs) slam ball squats and burpees
Squat ladder 1 to 10 with 5 burpees each round.
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Had a legit day off training today. It was my son’s birthday on Friday and today was his birthday fun day. Took him and 3 of f his mates out for the day, the boys did go karting, lazer tag and then an hour in the arcade. Great to see them all having fun. Finished the evening off with BBQ chicken and Ice cream cake and watching The Longest Yard (the Adam Sandler remake because my son is big into Sandler right now). Very good day.
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