Tuesday night conditioning
30 mins on the horrible echo bike.
15 min warm up - 100 calories
4 min tabata intervals- 50 calories
12 min cool down - 80 calories
This was just painful. I hate this bike.
15 Likes
Hell of a way to become a Saint.
Alos, looking bloody jacked. I think iāll go and sabotage your programming, working too well. LOL.
1 Like
Can relate here. I havent done a lot of back squatting lately, and the small amount of back hair i used to have on the upper back is SLOWLY creeping back in. Sheās noticed thatā¦
Though, i did get a comment the other day of "How have you arms gotten bigger but you weigh less?
Iāll bloody take it. And yes they are for whatever reason, 0.5inch larger lately, and a little leaner.
1 Like
Bloody right, I would feel good about that for weeks. LOL
Donāt you dare. I have three week holiday coming up to undo all the good progress anyway, LOL
1 Like
Itās an awful awful piece of equipment, something that I really should invest in getting one one dayā¦ never gets easier using it fella.
1 Like
Itās like doing burpees, the better you get at them, the more you do in less time and the harder they get. Fkn stupid. LOL
5 Likes
Wednesday 22 May - deload
Deadlift
Just worked up to a max single double over hand. More of a grip test than any back training.
Bar x 10
60 x 5
100 x 3
140 x 2
Work to doh max single - add belt
160
170 (374 lbs)
180 -(396 lbs) grip failed at the knees.
Looks like I have a target to go for.
Hammer Inc press
50 x 3 sets - 8, 8, 8
Hammer row
40 x 3 sets - 8, 8, 8
Pull ups
3 sets
5, 5, 5
Hammer curls
12.5 x 3 sets - 12
Slow and squeeze. Nice pump.
Short rest between al the sets tonight. Worked through this pretty quickly. Got hot and flushed the body with blood. Good stuff.
12 Likes
I used to hook grip all my deadlifts. Grip problem solved lol
1 Like
I usually mix grip and never really have an issue with the grip. This was a deload so I didnāt want to do anything too heavy. Doing a max single DOH limited the weight I moved and was a nice grip test. I like the idea of being able to just grip and rip it, so will probably add a little grip work in and see if I can improve this a little.
4 Likes
Keep killing the workouts!!
1 Like
Friday 24 May - deload
Squat
Bar x 10
60 x 5
80 x 3
100 x 5 x 3 sets (220 lbs)
Ok
Bench press
Bar x 10
60 x 5
80 x 3
100 x 2
105 x 2 x 3 sets (231 lbs) -
All good. Slowly lowering bar and pausing each rep.
Bent over row
80 x 8 x 3 sets
Lat pull downs
55 x 12 x 3 sets
Rolling tricep ext
12.5 x 15 x 3 sets
Nothing fancy tonight, just going through the motions
15 Likes
Mate, what time is dinner? Iāll be right overā¦
2 Likes
Might be cold by the time you get here 
1 Like
Monday 27 May - week 1
Squat
Bar x 10
60 x 5
80 x 3
100 x 2
120 x 2
140 x 2
150 x 2- moved ok
160 x 2 - RPE - 8 (352 lbs). Very happy with this.
145 x 4 x 4 sets - RPE 7, 7, 7, 8
Rushed the first back off set, didnāt feel as light as l would like . Second set much better and third and fourth.
Got some bruising under my ribs on the RHS, no idea where it came from but I may have pulled a muscle around the ribs. Could feel it complain when I breathed after set 3 and 4. Didnāt seem to affect my brace or my squats which is good.
Leg ext
60 x 3 sets - 15, 13, 10 drop to 40 then to failure
Short rests, very solid pump
Db bench
Warm up 35 x 6
45 x 6 x 4 sets (99 lbs) -
Solid reps good pump , did an extra rep on the last set.
Dips - BW
3 sets - max
18, 14, 14
These really hurt. But in a good way
Dumbell row
45 x 12 x 3 sets (99 lbs)
Solid reps.
Really Really Fkn good workout. Just kept thinking of @davemccright and his Turbo and just pushed harder. Quality
12 Likes
Squat
8 Likes
2 Likes
Por que
You made that look so easy. It moved as smoothly as a warmup!
1 Like