Metabolic Circuit Day
4 exercises
Warm up: Foam rolling stretches
Zercher squat: 60x3
Power snatch: 40x3
Med ball slams: x5
Push ups: x5
Do this 6 times
Basis of doing this is to keep the motor patterns fresh, lessen the on coming of stiffness, focus on being explosive and aid recovery.
A1 - Power clean - Dynamic Pre-activation
45x3x6
A2 - Dumbbell Row - Capacity Ramp
35x3,4,5,5,5,5
B1 - Medicine Ball Slam - Dynamic Pre-activation
Ballx3
B2 - Lat pulldown - Capacity Ramp
65x3,4,5,5,5,5
Calves
Abs
whats happenen 2 moro bru … send me a text!!
Was at a new gym today with RippedRooster and my other mate. Something new to spice up the training. Overall it was a good workout, had a time limit because of the parking meeter and as well as the vibe in the gym. Very faced paced and their wasn’t a vibe from the locals.
But we made sure to rock it hard and heavy 
Phase 2 - Full Body Day
A1 - Leg press - Forc Spectrum Ramping
Warm up sets
180x3
220x3
260x3
180x15
A2 - Lying Leg Curl - Force Spectrum Ramping
30x3
35x3
45x3
55x3
30x15
B1 - Close grip bench - Force Spectrum Ramping
40x5
60x5
70x3
80x3
90x3
100x3
80x15
B2 - Reverse Ez curl - Force Spectrum Ramping
25x3
35x3
30x10
C1 - Face pull - Force Spectrum Ramping
15x5
20x5
30x5
35x5
15x15
C2 - Dips - Force Spectrum Ramping
BWx5x4
BWx15
Straight arm pull down - Activiation cluster
30x1,1,1 x 2
Chest supported row (underhand) - Force Spectrum Ramping
30x3
45x3
60x3
75x3
80x3
Medium grip pull ups - Force Spectrum Ramping
BW x 3 x 6
Seated row - Force Spectrum Ramping
52x3
60x3
67x3
72x3
80x3
92x3
72x12
Calves
Abs
Was at the claremont gym again today. So I couldnt superset or do max reps on some of the exercises. Started taking serious MASS!!! again 
Was an average workout to say the least…
Bench press:
60x10
70x5
80x5
90x3
100x5
105x3
Wide grip Ez barbbell curls:
25x5
30x5
35x5
40x5
30x12
Upright row:
40x5x5
SS
Rope pulldowns:
20x5
25x5
30x5
32x5
35x5
Single leg press:
20x5
30x5
40x5
50x5
60x3
Single leg curl
10x5
15x5
20x5
25x5
A1 - Lat pulldown - Max Force Rep
75x2
80x2x5
A2 - Wide grip row - Max force Rep
65x2x7
A3 - Dumbbell Shrugs - Max Force Rep
60x2x7
A4 - One arm dumbell row - Max Force Rep
40x2x7
A5 - Medium grip pull up - Max Force Rep
Bwx2x7
Abs
Calves
Metabolic Circuit Day
4 exercises
Warm up: Foam rolling stretches
Zercher squat: 60x3
Power snatch: 40x3
Dumbbell snatch and press:x3 one side at a time in terms of the 1 side per set
Push ups: x5
Do this 6 times
Basis of doing this is to keep the motor patterns fresh, lessen the on coming of stiffness, focus on being explosive and aid recovery
A1 - Power clean - Dynamic Pre-activation
40x3x6
A2 - Dumbbell Row - Capacity Ramp
40x3,4,5,5,5,5
B1 - Medicine Ball Slam - Dynamic Pre-activation
Ballx3
B2 - Lat pulldown - Capacity Ramp
75x3,4,5,5,5,5
Abs
Calves
Monday.
Felt amazing today, was on top of my game. Really happy with this workout, just pushed it BALLS DEEP!
Straight arm pull down - Activiation cluster
30x1,1,1 x 2
Chest supported row (underhand) - Force Spectrum Ramping
30x3
45x3
60x3
75x3
90x3
100x3
Medium grip pull ups - Force Spectrum Ramping
BW x 3 x 6
Seated row - Force Spectrum Ramping
60x3
67x3
72x3
80x3
92x3
105x3
112x3
80x12
Calves
Abs
Was at the claremont gym again today.
Incline Bench press:
40x5
50x5
60x5
70x5
80x3
90x3
100x1,2,1
Wide grip Ez barbbell curls:
30x5
35x5
30x12
Upright row:
40x3x5
SS
Rope pulldowns:
20x5
25x3
30x3
32x3
27x12
Single leg press:
Warm up set
40x5
50x5
60x5
80x3
90x1,3
Lying leg curl
30x5
35x5
45x5
Eccentric less blast straps work for chest flies, reverse flies, face pulls 3ets x 6 reps
A1 - Power clean - Dynamic Pre-activation
45x3x6
A2 - Dumbbell Row - Capacity Ramp
45x3,4,5,5,5,5
B1 - Medicine Ball Slam - Dynamic Pre-activation
Ballx3
B2 - Lat pulldown - Capacity Ramp
80x3,4,5,5,5,5
Calves
A1) Leg press:
warm up sets
140x3
180x3
220x3
260x3
180x15
A2) Lying hamstring curls
25x3
32x3
35x3
40x3
32x15
B1) Close grip bench press
warm up sets
70x3
80x3
90x3
100x3
80x10
B2) Reverse Ez Curl
15x3
20x3
25x3
35x3
30x10
C1) Face pulls
20x3
25x3
30x3x2
C2) Dead stop dips
Bwx3x4
Bwx15
Good job ladies… Mates and gyming is what the promise land holds for us!!! haha love it!
Started doing performance mass training customizational auto-regulated split today…
PUSH DAY:
Push press:
40x5
50x5
55x5
60x5
65x3
Incline Bench Press:
40x5
50x5
60x5
70x5
80x5
90x3
Bench press:
60x10
70x5
80x5
90x5
100x3
Isolation Circuit: 3 exercises x 8 reps x 4sets
Seated dumbbell press - 22x8x4
Lateral raises - 10x8x4
Front raises - 10x8x4
Max reps circuit: 4 exercises x max reps
Seated cable cross over machine - 12 each side x20
Seated incline machine press :)!! - 40x12
Dip machine: 80x12
Rope extensions: 25x15
Was at claremont today so the machines are different, everythings really fast paced their, my heart rate on its own is through the roof when im there. Dunno why just feel outa place and anxious I guess.
But weight is now 85.4 Just 4.5 kg to go and I’ll be 90… OOOOOO JIRRRE!!!
Yesterday:
PULL DAY:
Hammer lat pulldown:
40x5
50x5
60x5
70x5
80x5
85x5
90x3
Underhand chest supported row:
30x5
45x5
60x5
75x5
90x3
Seated row:
60x5
67x5
75x5
80x5
85x5
90x3
Isolation Circuit: 4 exercises x 8 reps x 4 sets
Dumbbell curl: 18x8x2, 18x6x1, 18x5x1
Reverse Ez curl: 25x8x4
Dumbbell hammer curl: 18x8x4
Dumbbell shrugs: 40x8x4
Max reps circuit: 4 exercises x max reps x 1
Lat pulldown: 60x8
Underhand chest supported row: 50x8
Lat machine: 50x8
Seated hammer row machine: 50x10
Today:
Zercher squats:
40x5
50x5
60x5
70x5
80x5
90x5
100x3
Lying leg curl:
25x5
30x5
35x5
40x5
47x3
Sitting calf raise:
50x10x3
Isolation circuit:
Goblet squat: 25x6x4
Standing claf raise: 80x6x4
Leg extensions: 40x6
Bw calf raise: bw x8
Also took my girlfriend and did some sandbag complexes on the beach with running
5kg sandbag
Two handes rows x 6
Squats x 6
Curl flip into military press x 6
Slam x 1
25m sprint up a dune (there and back)
Done 6 times.
Today was my neural charge workout.
Did stretching:
Full body stretching
Eccentric-less workout:
Blast straps reverse flies x 5
Blast straps rotator pulls x 5
Blast straps suspended tricep skullcrushers
Medicine ball slams x 5
Physio ab warm up strengtheners
3 sets cable choppers each side x 8 reps
3 sets of kinesis knee weighted reverse curls x 8 reps
2 sets of 25sec planks
PUSH - PULL DAY:
A1 - Power snatch
40x5x5
45x1
50x1,1,1
A2 - Push ups
Bw 5x5
B1 - Push press
40x5
45x5
50x5
55x5
60x5
65x5
B2 - Hammer lat pulldown
60x6
65x5
65x5
70x5
75x5
80x5
85x5
C1 - Incline dumbbell press
25x5
28x5
30x5
32x5
35x5
C2 - One arm dumbbell row
28x5
30x5
32x5
40x5
45x5
35x5
LEG DAY:
Close stance leg press:
60x5
100x5
140x5
180x5
220x5
180x10
140x10
100x10
Leg press calf rasises:
140x12x3
Glute leg curl push:
5x5x3
10x5x2
Seated calf raise:
50x15x3
Leg extensions:
40x5
45x5
50x5
55x5
60x5
65x5
55x8
50x8
45x8