45 minutes in the green zone.
Nothing fact, just easy work.
Building the gas tank and boosting recovery. Love that shit.
1 Like
Not ugly at all.Look at your position. Such poise, you’re so upright! Elbows are a tiny bit low but damn it looks really good. No, no I tell you this is really great lifting
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Little extra pump work today
Emom for 15min
Min 1 - db laterals
Min 2 - ez bar curl
Min 3 - close grip pushups
No rest, light weight just to get blood flowing and do a bit or exercise. I find it very important to do something each day while doing nightshift
3 Likes
Fucking right mate
All about mindset
W6D1
1a press 4x2 w 60kg
1b chins 4x12+
2a hang cleans 4x2 w 85kg
2b dips 4x15+
3 front squat 4x2 w 105kg
4a incline db
4b rear delt fly
Bit of a grind, didn’t sleep great today but no excuses
4 Likes
W6D2
S.T.A.R ops running ladder
1 min fast/1 min slow
2 fast/2 slow
3 fast/3 slow
4 fast/4 slow
Simple and effective
4 Likes
Recovery day today.
Some bw stuff and an Epsom salt bath
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You’re slow is my average. Nice work.
Nice work out, my man. I love the set up.
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W6d5
- Press 4x2 w 60kg/chin ups 4x12
- Hang cleans 4x2 W 85kg/dips 4x20
- Squats 4x2 W 155kg
Just felt like squatting today seeing as it’s been like ages. They moved great for beltless.
Will sub them in for front squats but keep the OHP and Hang Clean
3 Likes
*will sub them in now I’ve done a cycle with Front squats
Made up for the missed session today
W6d6
15km fun run
Every 6 mins alternate between 12 chins or 10 db ohp
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Is this all done on a treadmill or do you have a track at the gym?
2 Likes
Treadmill brother
Little bonus work today, I was super stiff so needed to get some blood moving around
12 minutes of plank n shank
4rds of Smitty Diesel back attack
5rds calf raise/db laterals
5rds seated calf/sit ups
Then 15 mins yoga. Need more of this in my life
Nothing strenuous today, light weights for high reps
4 Likes
Cycle 2 begins
W1d1
1a press 5x5 W 45kg
1b chins 5x10+
2a hang clean 5x5 W 70kg
2b dips 5x15+
3 squats 3x5 W 115kg
4a incline bench
4b face pull
Pushed final set of OHP to 10 reps
Just eased into squats today, still really stiff today
4 Likes
W1D2
Had next to zero time today so just a quick 5 min
10>1
Pushups
Sit ups
Squats
Fits the bill as GC so we’re all good.
Still vego, no negative side effects
4 Likes
I’m trying a new diet of cake-o today. Two salads and dinner was three pieces of cake.
Yesterday consisted of pizza, pasta, and two large pieces of cake.
3 Likes
That’s a diet I can get behind
1 Like