I can’t… look away…
Went out last night so woke up a little on the kuuuuck sidee, suprisingly not too fucked or anything when I woke up!
After this workout I realised I am going to keep the reps on all exercises to 5 reps, feels alot better doing that.
SHIPS:
40x3
50x3
55x3
60x3
65x3
70x3
75x3
80x3
85x3
Lat hammer pulldown:
60x8
70x8
80x8
Incline dumbbell press:
30x3
32x3
35x3
40x3
45x3
Lat machine:
60x5
65x5
70x5
75x5
80x5
Hammer press machine:
60x3
70x3
75x5
80x5
85x5
90x5
Dumbbell pullovers:
25x5
28x5
30x5
32x5
Saturday:
Leg press:
60x3
100x3
140x3
180x3
220x3
180x3
200x3
210x3
220x3
Lying leg curl:
25x5
30x5
35x5
40x5
47x5
Goblet squat:
30x3
35x3
40x3
45x3
50x3
Sitting calf raises:
60x5x5
Leg press calf raise:
90x5x5
Saturday:
Leg press:
60x3
100x3
140x3
180x3
220x3
180x3
200x3
210x3
220x3
Lying leg curl:
25x5
30x5
35x5
40x5
47x5
Goblet squat:
30x3
35x3
40x3
45x3
50x3
Sitting calf raises:
60x5x5
Leg press calf raise:
90x5x5
Woke up feeling pretty sick today… throat is rough, skin is sensitive, lower back aching and my eyes strained behind in teh sockets… Tought I would take an easy session today… Was pretty cool!
A1) Push press:
40x3
45x3
50x3
55x3
60x3
65x3
70x3
A2) Military Trap presses…
Basically hold the weight you just Push Press’d with in a lowered military position and shrug your traps 5 reps
B1) Incline bench press:
70x3
75x3
80x3
85x3
90x3
95x3
100x3
B2) Supersetted with B1… 25kg face pulls
Bench press:
100x3
105x3
110x3
100x3
105x3
110x3
Lot of core ab work
Took yesterday off from gym cuz I was feeling sick still, worked cuz I feel alot better today!
EVO Day:
Warm up:
Foam roll
Leg stretches
Band goodmornings:
x20 x 2 sets
Snatches:
Bar x 5
40 x 3 x 3 sets
Trap Bar Deadlifts:
60 x 6
100 x 5
140 x 3
170 x 3 ----> These felt heavy, felt lke stopping there but with chalk splurted into my hands and David keeping me motivated… knew I could do more!!!
180 x 2 —> My previous 1RP max… just busted that Naaaai!
180 x 2 —> Did it again
192 ( Chains ) x 1
196 (Chains) x 1
200 (Chains) x 1 -----> ooooooh JISSSSUS!!! 
Prowler:
Prowler bent backwards walks then push back x 2 (45 second break between the two) 60kg
Prowler pull throughs then push back x 2 (45 second break between sets) 40kg
Prowler bent backwards walks then push back x 2 (45 second break between the two) 60kg
Prowler pull throughs then push back x 2 (45 second break between sets) 40kg
Farmers Walks:
100 x 4 sets
Took yesterday off from gym cuz I was feeling sick still, worked cuz I feel alot better today!
EVO Day:
Warm up:
Foam roll
Leg stretches
Band goodmornings:
x20 x 2 sets
Snatches:
Bar x 5
40 x 3 x 3 sets
Trap Bar Deadlifts:
60 x 6
100 x 5
140 x 3
170 x 3 ----> These felt heavy, felt lke stopping there but with chalk splurted into my hands and David keeping me motivated… knew I could do more!!!
180 x 2 —> My previous 1RP max… just busted that Naaaai!
180 x 2 —> Did it again
192 ( Chains ) x 1
196 (Chains) x 1
200 (Chains) x 1 -----> ooooooh JISSSSUS!!!
Prowler:
Prowler bent backwards walks then push back x 2 (45 second break between the two) 60kg
Prowler pull throughs then push back x 2 (45 second break between sets) 40kg
Prowler bent backwards walks then push back x 2 (45 second break between the two) 60kg
Prowler pull throughs then push back x 2 (45 second break between sets) 40kg
Farmers Walks:
100 x 4 sets
Took yesterday off from gym cuz I was feeling sick still, worked cuz I feel alot better today!
EVO Day:
Warm up:
Foam roll
Leg stretches
Band goodmornings:
x20 x 2 sets
Snatches:
Bar x 5
40 x 3 x 3 sets
Trap Bar Deadlifts:
60 x 6
100 x 5
140 x 3
170 x 3 ----> These felt heavy, felt lke stopping there but with chalk splurted into my hands and David keeping me motivated… knew I could do more!!!
180 x 2 —> My previous 1RP max… just busted that Naaaai!
180 x 2 —> Did it again
192 ( Chains ) x 1
196 (Chains) x 1
200 (Chains) x 1 -----> ooooooh JISSSSUS!!!
Prowler:
Prowler bent backwards walks then push back x 2 (45 second break between the two) 60kg
Prowler pull throughs then push back x 2 (45 second break between sets) 40kg
Prowler bent backwards walks then push back x 2 (45 second break between the two) 60kg
Prowler pull throughs then push back x 2 (45 second break between sets) 40kg
Farmers Walks:
100 x 4 sets
Today I was daaaaaaaamn tired of note! WOW!
SHIPS:
40x5
50x5
60x5
65x5
70x5
80x5
Hammer lat pulldown:
50x5
60x5
70x5
80x5
85x5
90x5
Incline dummbbell press:
28x5
30x5
32x5
35x5
40x5
Lat pulldown machine:
60x5
65x5
70x5
80x5
90x5
Hammer press machine:
60x5
70x5
80x5
85x5
90x5
Dummbbell pulloves:
18x5
23x5
25x5
28x5
30x5
DONE!
Today:
Legs:
Leg press:
100 x 5
140 x 5
180 x 5
220 x 5
180 x 5
200 x 5
210 x 5
220 x 5
Front squats:
60 x 10 x 3
I added these in after the leg press to mainly increase blood flow via higher reps and its a big compound movement that burns more fat. Also because of my lower back I dont want to go heavy at all on it, also too late in the workout I can get lazy so injury can occur so doing it second is the best option!
Seated leg press calf pushes:
90 x 15 x 3
Super setted with standing calf raises (bodyweight) 15 reps
Seated calf raises:
60 x 5
65 x 5
70 x 5
75 x 5
80 x 5
Super setted with Bodyweight lunges 10 reps
Abs
Felt a bit tired and stuff coming in to gym today… but after warming up and feeling strong on the push press after a few sets, I knew shit was gonna get real!!!
Push press:
40 x 3
50 x 3
55 x 3
60 x 3
65 x 3
70 x 3
75 x 3
80 x 1,1,1 ----> PR!
Incline bench press:
80 x 3
85 x 3
90 x 3
95 x 3
100 x 3
Bench press:
100 x 3
105 x 3
110 x 3
120 x 2 -----> PR Woooooooooooooooo!!! Goal is 120 x 5 The weight wasn’t a grind which is awesome
Seated dummbbel over head press:
23 x 5
25 x 5
28 x 5
30 x 5
23 x 10
Clos grip bench press:
60 x 5
70 x 5
80 x 5
90 x 5
60 x 10
Superset Tricep rope pulldowns with Dummbbell lateral raises:
Tricep rope pushdowns: 45, 50, 55, 60 x 5 then 45 x 10
Dummbbell lateral raises: 10 x 4 x 5 then 7 x 10
Abs
Overslept last night, so was a bit eerrrrrghhhh today at gym.
Underhand chest supported row:
15 x 5
30 x 5
45 x 5
60 x 5
70 x 5
80 x 5
Medlay rows:
15 x 10
30 x 10
40 x 10
Stretchers:
30 x 10
35 x 10
40 x 10
45 x 10
50 x 10
Barbell shrugs:
100 x 10 x 3
SS
Wide Ez barbell curls:
40 x 8 x 3
One arm preacher curls:
10 x 8 x 3
Alernating seated dumbbell hammer curls:
18 x 8 x 3
SS
Dumbbell shrugs:
50 x 10 x 3
Today wasn’t a great day at Evo… dunno why
Trap bar deadlifts:
60 x 5
100 x 3
140 x 3
170 x 3
180 x 1
185 x 1
185 chains = FAIL! just felt pup!
Prowler work:
100kg tug of war rows 1 length, push back x 3 sets x 2 times
Kettlebell good mornings:
40kg x 12 x 3
Trx band abdominal work = awesome! lol but tiring!
gonna be deloading next week, I need it! Fatigue and lower back issues is the reason!
Today:
Circuit cardio:
Medicine ball slams x 5
20kg kettle bell swings x 10
Suicide runs x 1
Bodyweight squat jumps x 5
This 5 times…
TIRING! lol need the cardio!
Lower back is tender so just gonna take it easy saturday and sunday after push/pull tomorrow and basically circuit it the whole of next week for 5 days and then get back into the workout on the 27th!
Today I started the High Performance Mass program. I enjoy the program I was already on, it was based on thibs principles and I did enjoy IBB but thought I would try this out. So far feels good
Today:
Stretching
Medicine Ball push presses into the air for activation.
A1) Push press:
40 x 3
45 x 3
50 x 3
55 x 3
60 x 3
65 x 3 MTW
55 x 3
60 x 3
65 x 3
*Forgot to - 10 here and do x 3
A2) Push press shrugs
40 x 5
45 x 5
50 x 5
55 x 5
60 x 5
65 x 5
55 x 5
60 x 5
65 x 5
B1) Incline Bench press
85 x 3 MTW
75 x 3
80 x 3
85 x 3
*forgot to - 10 here
B2) Face pulls
20kg x 5 x 4
C1) Bench press
95 x 3 MTW
85 x 3
90 x 3
95 x 3
85 x 3
C2) Rear delts flies
5kg x 5 x 4
D1) Zercher squat
60 x 5
70 x 3
80 x 3
90 x 3
100 x 3
60 x 3
70 x 3
80 x 3
90 x 3
100 x 3
Yesterday: Neural charge workout
Did this at home in the garden, the swam a bit and then swam some more at my mates place!
Forward jumps x 5
Push ups x 5
Hockey jumps x 5
Plyo body push ups x 5
This 4 times
TODAY: Lower body EVO day
Trap bar deadlift:
60 x 5
90 x 3
110 x 3
140 x 3
150 x 3 MTW
140 x 3
145 x 3
150 x 3
140 x 3
145 x 3
150 x 3
140 x 3
Front squats:
30 x 3
40 x 3
50 x 3
60 x 3
70 x 3 MTW
60 x 3
65 x 3
70 x 3
60 x 3
65 x 3
70 x 3
60 x 3
Prowler low bar sprints:
40 x 4 lengths x 2 sets
Prowler Trx running back:
100 x 4 lengths x 2 sets
Prowler harness sprints:
120 x 4 lengths ----> FUUUUUUUUUUUUUUUUUUUUUUCK!!! DIED!!! jeeezus!
Yesterday I took off to party and enjoy the day with my mates…
Today’s session was fun, felt a tad bit hangover in my stomach from all the brandy last night but none the less tried this new back/bicep workout on the HPM program. It was kick ass!!!
Thib lat pulldown:
25 x 12
30 x 12 x 2
35 x 12
40 x 12
45 x 12
Lat pulldown:
50 x 12
55 x 12
60 x 12
65 x 12
SUPER SETTED with Straight arm push downs: 20 x 6 x 4 sets
Ez barbell preacher curl:
25 x 8 full reps, 8 top half reps, 3 lower reps x 3 sets
Hammer isolation curls:
10 x 8 x 4
Eccentric - less reverse pull ups/chinups swopping:
8 reps x 4 sets
Upper Body:
A1) Push press:
40 x 3
50 x 3
55 x 3
60 x 3
65 x 3
55 x 3 x 2
60 x 3 x 2
65 x 3 x 2
55 x 3
A2) Push press trap raises with the weight used for the push press, double ramp ups only get this super set on the first set. Weight x 5
B1) Incline Press:
85 x 3
75 x 3 x 2
80 x 3 x 2
85 x 3 x 2
75 x 3
C2) Face pulls:
25 x 5 x B1) Sets
D1) Bench press:
95 x 3
85 x 3 x 2
90 x 3 x 2
95 x 3 x 2
85 x 3
D2) Bent over rear delt flies:
5 x 5 x D1) Sets
E1) Smith Back squats
50 x 5
60 x 5
80 x 5
90 x 5
100 x 5
Yesterday:
Thib lat pulldown:
25 x 12
30 x 12
35 x 12
40 x 12
45 x 12
50 x 12
Lat pulldown:
55 x 12
60 x 12
65 x 12
70 x 12
SUPER SETTED with Straight arm push downs: 25 x 8 x 4 sets
Ez barbell preacher curl:
25 x 15 full reps, 8 top half reps, 3 lower reps x 3 sets
Hammer isolation curls:
10 x 8 x 4
Cable station ez curl DROPSET:
60 x 6
55 x 4
50 x 3
45 x 6
40 x 8
35 x 8
Today:
Leg press:
100 x 5
140 x 3
180 x 3
210 x 3
170 x 3
190 x 3
210 x 3
170 x 3
190 x 3
Front squat:
70 x 3
60 x 3
65 x 3
70 x 3
60 x 3
65 x 3
Seated leg press calf pushes:
100 x 10 x 3
90 x 10
80 x 10
70 x 10
60 x 10
40kg farmer walk 2 lengths x 3 times
Kettle bell swings
12 x 15
16 x 15
20 x 15
24 x 15