[quote]timmyo wrote:
plate complex @ 45 reps x 5 reps per exercise
[/quote]
45 pounds?
See, I pay attention 
I love that plate complex, I see you’re keeping the good stuff to yourself 
So I’m gonna steal it. I’m trying to picture plate woodchops though.
I have a secret stash I keep to myself.
If I gave them up, no one would read my log…well no one reads it now I suppose.
Working the snatch.
20 kilo kettlebell x 20 reps per arm x 5 rounds
A. 32 kilo kettlebell x 5 reps per arm x 10 rounds
B. 20 kilo kettlebell halos x 10
40 kilo kettlebell x 3 reps per arm x 10 rounds
I read it
I like your log, inspiring
So we don’t count?
I may not like complexes. Ok I may hate them but I get their value and just for you and Nikki, and my bikini trip next weekend I will do a complex at the gym tonight. If I don’t look hot it will be your fault
just teasin - I’m having a hard time with this diet thing. Just not in my vocab.
You do count. Absolutely.
if you hate the complexes, you are doing them properly. Try lower reps, like 3 per exercise, heavier weight, gets everything going! It is a love / hate thing. You look hot already. Ditch the carbs, protein, broccoli and lots of coffee from here in and you will rip it up!
I’ll give your 3 rep a try - probably more in my alley of lifting. How many sets do you do 15-20?
At least 20. Smart arse
[quote]nlmain wrote:
I’ll give your 3 rep a try - probably more in my alley of lifting. How many sets do you do 15-20?
[/quote]
Only Timmy’s sadistic ass does 20
glad to know the truth Nikki - I was seriously worried for a moment…
It’s not sadistic, officially, it’s like ocd with a barbell.
The 3 rep stuff really works differently, I find myself really hurting as the nervous system seams to take a beating, but it feels so good. I am seriously worried now N ;).
I started Built like a badass last night by Joe DeFranco. Well a variant anyway, as I dont have some of the equipment @ home, so I am substituting some exercises. Now that I am an over 35 washed up meathed, seems like the thing to do
Prowler is on the list now.
Warm up.
Complex
Upright row
Hi pull snatch
B/S P/P
Rev lunge
Upright row
Hi pull
Squat
Good Mornings
Squat jump
1 minute rest
75 x 6, 95 x 6, 95 x 6
Rest is at a minimum. Max 1 minute between sets
Ring Dips - b/w x 12, 15, 25 x 8, 35 x 6, 45 x 5
Close grip floor press - 135 x 20, 135 x 19
A. B.O.R - 135 x 15, 15, 145 x 15, 155 x 15
B. B/W Tricep skull crushers x 20, 16, 16, 15
A. Barbell Shrugs hold - 225 x 15, 245 x 15, 255 x 14
B. upright rows w/ 40 kilo kb x 16, 15, 15
Barbell Complex cool down
Deadlift
B.O.R
Hang clean
Push press
Back squat
90 seconds rest
10 reps per ex x 2 rounds @ 115
Ab circuit - 4 rounds
Sprinter sit ups x 10
V sits x 5
Toe touches x 5
Hip ups x 5
I got your back N lol
And if I ever call someone sadistic Timmy, it’s in the best possible way.
Cereally.
Trying that 3 rep after lunch today. I might have to hunt you down and kill ya once I’ve got my strength back. lol.
N, I just started doing those low reps in the complexes and despite everyone else in the weight room standing there watching, I set the bar down and crawl or just lay on the floor.
Part of me is like “Eww Nik, you’re all over the dirty ground” and the other half is like “FUCK! Where’d I leave my lung?”
Thats when you know you are doing things right, laying on the ground in a puddle of piss and sweat, and people are looking at you like you have horns growing out of your head.
Warmup circuit.
Squat @ 135
Straight legged sit ups, off loaded with a sledgehammer
OHS @ sloshpipe
Good mornings @ 135
Band pull aparts
Rollouts
Reverse lunge @ 135
Ring pushups
Plate woodchops @ 35
Kb curls @ 32 kilo
10 reps per exercise x 5 rounds, no rest.
A.Front squats 135 x 20, 225 x 8, 8, 8
B. Kb 2hs @ 32 kilo x 20 x 4 rounds
C. Pistols b/w x 10, 20 kilo x 10, 32 kilo x 8, 32 x 6
A. Calf raises @ 225 x 20 reps x 3 rounds
B. Ply reverse lunges offset w/ 20 kilo kb in rack pos. x 10 reps per side x 3 rounds
C. 1 legged RDL’s @ 32 kilo x 5 reps per leg.
Those complexes burned my eyes like holy water
i know the feeling well.
Warm up
Db complex
row
hi pull
push press
upright row
front squat push press
curls
25lbs x 10 reps per ex.
40lbs x 6 reps per ex.
A. Dips b/w x 15, 25 x 12, 45 x 8, 55 x 6, 70 x 4, 90 x 3
B. Lat raise x 30 lbs x max reps x 5 sets
A. Standing B-T-N Press 95lbs x 15, 105 x 12, 115 x 8, 135 x 6, 135 x 6
B. Wide grip chins x 5 sets x max reps
A. Barbell pushups
B. Box march high
20-19-18-all the way to 1 both exercises - suffer.
50lb Db complex (as above) 3 reps per exercise 3 rounds
A. Knees to elbows x 10
B. Db curls @ 35 lbs x max reps
C. Ab triplex - straight leg raises, leg extensions, hip ups x 10 per exercise
4 rounds
Stretch.
Your shoulders must have been dead after that complex. High pulls, upright rows, 2 separate push presses… whistle
Nice work