Day 8
5 rounds, 40 on, 20 off. 1 min rest between rounds
Good little cardio numbers
4 Likes
Read that and felt like spewing !!
2 Likes
Fuark! read it, thought how, then realized, holy shit! damn puppy that’s about an hour of moving. Well done
1 Like
Day 9
21-15-9-15-21
Front squats (40kg)
Double unders (painful, lots of whipping)
Then
3x20 sit ups
2 Likes
Day 10
3x15 TRX row
3x15 TRX decline pushups
3x15 TRX high row
3x15 TRX pushups
3x10 TRX curls
W Russian twists in between
3x10 TRX tricep extension
W Russian twists in between
5 Likes
Yer I still hate you mate 
Looking fkn jacked. Quads popping as always and shoulders looking great. Looks like that clavicle widening paid off!!
1 Like
I mean I guess some people are into that
2 Likes
Corona plan.
3 day rotation
Upper day
Lower day
Cardio focus day
For simplicity sake
Upper will be
1 main push
1 main pull
Then 2-3 accessories eg. Raises, biceps and triceps
Lower will be
1 qaud
1 ham
1 abs
No need to overcomplicate things
Today was upper
14 minutes of
40 sec work, 20 sec rest
Pushups & TRX rows (rotate exercise, 7 rounds each)
Rest a minute
10 minutes for max pump
Side/front plate raise
EZ bar curl
TRX tricep extension
Massive pump today. Really happy with this workout.
Aimed for 7 sets of 30 on the pushups but fell short on the last round
5 Likes
Wheels, yet to come but putting this down so I’m committed and don’t bitch out
15 minutes of lunges in weight vest
Aim for over 200 reps (left+right=1)
Rest a bit
100 Swiss ham curls
100 Swiss ball sit ups
Alternate until complete
Little rest as possible
…maybe try to match total reps of lunges…we shall see
5 Likes
Upper
10 rounds for time and quality
10 high pull
10 press (push when needed)
Rest a few mins
10 minutes to pump town
Swiss ball slow bench
TRX row w 10 second iso to start
No rep scheme, just get a pump
Have been smashing Chocolate and pizza this long weekend. Meal prep done so back on my diet this week.
Post workout beer at the moment is Cooper’s XPA. Delicious drop, not too fruity and with just a little body to it.
3 Likes
Could be describing yourself there
5 Likes
Whoa Hey now 
1 Like
Looking ripper there mate.
Post workout beers? Hmm, I had a few post workout rums the other day while cooking the BBQ, went down a treat.
2 Likes
Atta boy! Good for the soul
1 Like
Legs today.
Did the workout I said I’d do the other day before I got on the beers
Dropped lunges to 10 minutes because holy leg pump.
10 min walking lunge in vest (120 reps, left+right=1)
Rest a few
10 min max pump, Swiss ham curls and sit-ups
Brutal. Simple. Effective.
3 Likes
500g sirloin steak, broccoli and cauliflower for dinner with a couple xpa’s.
How winners do it
3 Likes
After that session I would have doubled that dinner. Nice work sicko
2 Likes
I was gonna say “man you look fat”, but sounds like you are back on track.
1 Like
Upper
For time
50-40-30-20-10
Weight vest decline pushups and TRX rows. Alternate exercise after each round
12 ish minutes
Then
10 minute pump
Lateral raise
Bicep curls
TRX tricep extn
5 reps then 10 etc.
Completed rounds of 25 of each before time ran out
Ended up being a shit tonne of reps. Cool beans 
4 Likes