It’s nice, not having to wait for stuff, I don’t use a lot of time between sets and exercises, 2 mins max, so its nice to keep it rolling along.
I had a day off yesterday, not because i wanted too. It just happened. I feel great shame.
If you cannot enjoy the days off than you are wasting the gift. Gym is good. life is good. The force must be balanced.
I did enjoy it, took the kids to the aquarium and had a fun a fun day…i just like the satisfaction of knowing I have worked out, and the feeling of exhaustion.
Warmup Complex
Upright row
Hi pull
F/S P/P
Rev lunge (each side)
B-T-N Press
Hi pull
1 minute rest
6 @ 85 lbs
6 @ 95 lbs x 3 rounds
3 @ 135 lbs x 3 rounds
A. Elevated feet ring push ups 18, 19, 17, 15, 15
B. B.O.R (snatch grip) @ 115 lbs 15, 16, 15, 16, 15
C. Windmill (per side) @ 20 kilos x 10, 32 kilos x 7, 7, 6, 6
A. close grip upright row @ 85 lbs x 12, 10, 10, 12, 12
B. Ring dips @ bw x 13, 12, 15, 15, 12
C. Horizontal ring pullups x 15, 12, 12, 15, 10
D. Barbell curls @ 85 lbs x 8, 6, 8, 8, 8
Cool down on the heavy bag.
Lots of complexes and circuit training! I’m going to have to throw in some tabata front squats into my regiment next week. Where’s all the heavy lifts at though? 
I took a week or so off the heavy lifting, sort of like a deload. Trying to kickstart the metabolism and drop a bit of body fat, I am doing a fair bit of running as well. I will try and get a heavy one in today, lower body, my favourite.
I put a lot of focus into form, technique range of motion and really emphasize the negative. It means I don’t have good numbers on paper, but I don’t care, I am not training for anything except life and next year I’ll be in the over 35’s. haha.
The tabatas are character building ! The question is do you go heavier and get fewer reps out, or be moderate and get the higher reps? They are both hard, and intimidating, doing them with 135 is a tough day @ the office (for me anyway, i am only 175.)
You’re lifts look impressive at your BW! I’m thinking of going for reps w/95, since all I’m doing is singles, doubles & triples. The idea is to go nearly to failure, 8sec rest, 8 sets correct?
20 secs on 10 off. 8 rounds. If you google tabata music you can get tunes with the timer built into the song so all you have to do is suffer, not think.
You think you are doing well after the first set is done, then reality kicks you in the bollock’s.
[quote]timmyo wrote:
20 secs on 10 off. 8 rounds. If you google tabata music you can get tunes with the timer built into the song so all you have to do is suffer, not think.
You think you are doing well after the first set is done, then reality kicks you in the bollock’s.[/quote]
Sounds good, we’ll see how it goes next week!
Oh yes, Tabatas are so humbling.
And I think you have great numbers on paper, you don’t give yourself enough credit <3
I love this one…stirs the emotions.
Lower body strength (?)
Warm up
1 x deadlift
1 x power clean
1 x front squat
every 20 seconds
@ 115 lbs for 5 mins
@ 135 lbs for 5 mins
A. Front squat @ 135 x 20, 225 x 10, 275 x 6, 295 x 4, 315 x 3, 335 - dropped
B. 1 Hand kb swing @ 20 kilos (per arm) x 10, 15, 15, 15, 15
C. Cauldrons 25 lbs x 20, x 20, 35 x 20, x 20, x 20
A. RDL @ 225 x 15, 315 x 6, x 6, x7, x8
B. Goblet squat (narrow stance, toes forward) @ 32 kilo x 15, x 15, 40 kilo x 12, x 12, x 12
A. Barbell bridges @ 135 lbs x 15 reps x 5 rounds
B. Weighted ab work @ 20 reps x 5 rounds.
I just thought I’d drop in and say hi despite all this complexing and body fat dropping and running.
those are against my religion you know 
fatteh N
Complexing , body fat dropping and running are the devil then ?
Cardio on the bike on the rollers
Warm up
5 mins on the small ring
1 minute hard sprinting
1 minute less hard
x 10 rounds
2 minute active recovery
30 seconds seated / 30 second standing
x 10 rounds
15 minutes active recovery trying to get myself together.
A bit of heavy bag work so the shoulders don’t feel neglected. Now they hate me.
[quote]timmyo wrote:
Complexing , body fat dropping and running are the devil then ? ;)[/quote]
That makes you a devil-worshipper
It’s okay, I’m of your faith Timmy haha
Great stuff 
It’s good to know I am not the only one who spends time at the alter worshipping
[quote]timmyo wrote:
It’s good to know I am not the only one who spends time at the alter worshipping[/quote]
I do to, just a very different “god” one who holds a 315lbs deadlift in one set of grip and a bottle of wine in the other two. (think 4 arms)
seriously that would be the coolest image if I had any talent with a crayon.