So dball is unfortunately not dianabol
A dead ball and you lap it like an altlas stone and then hip bump it and throw it over your shoulder
Sub for power cleans
Front rack swap to standard or even ssb if you have
2 Likes
Part 1: 5 rounds
5 BTN jerk
200m rower Sprint
2 min rest
Part 2: 5 rounds
5 strict military press
5 weighted chins underhand
1 min rest
Part 3: 10-9-8-7-6-5-4-3-2-1
Strict pull ups
Strict HSPU which I subbed for high incline pushups
Glad to see you’re human. I can’t do one HSPU.
2 Likes
I can’t believe that. Are you saying this because of surgery only ?
1 Like
Nope. Can’t do them. I’ve never tried one of the full body flailing ones - only strict. Guess I could try the CrossFit version when I’m back to normal.
1 Like
Now you are so light you should be able to smash one.
1 Like
Tomorrow is bro heaven. There’s bicep curl 21s in there…haven’t done those in aaaaaaaages
2 Likes
Long arms and being flat out skinny aren’t helpful for overhead pressing movements.
1 Like
4 rounds
1 min flat DB press 30kgs
1 min max calorie row
2 min rest
3 rounds
8-10 single arm incline db press
BB curl 21s
1 min rest
8 mins alternating
1 min close grip pushup on hex db
1 min alternating hammer curls
Pump citaaaaaaaaaaaay
2 Likes
What’s HSPU?
Handstand push-ups
1 Like
So the next two weeks I’ll be travelling for work,
First Tassie for a week and while I’ll have a hire car I don’t know that there’s any gyms nearby that I’ll be able to get to, although there is a tiny hotel gym and I’m pretty sure I can make something dope happen.
Second week is Sydney and this time there’s a better gym but also Tons of gyms
If you know any GoodLife gyms or just some proper lifting gyms around Jamison let me know friends
1 Like
My buddy owns a gym and has contracts with nearby hotels (even though they have onsite “gyms”). Might be worth asking the guys at the desk if a gym is close by.
1 Like
Good call!
So, I’ve been thinking… I know, that’s dangerous. I think I saw that Ryan says his HIIB is meant to be run as a 3 on, 1 off split. I think I’ve gathered that it’s basically upper, lower push, lower pull, shoulders (maybe not in that order).
I’m currently doing a MWF push/pull split and I feel pretty awesome. I get excited about my lifting days and feel pretty fresh every day. I’m doing 20 minutes of cardio and abs on my off days and resting on Sundays.
I’ve thought about trying to organize my own HIIB sessions but I just don’t think I’m smart enough. I’ll screw it up. I probably need to follow someone’s lead for a bit.
Do you think this program would still be effective for a MWF split or an every other day approach? I’m thinking it could be a push/pull split pretty easily.
2 Likes
Oh for sure man!
It usually goes
Chest/back
Legs push
Shoulders
Legs pull
And repeat
Rotate how you want, it’s a fun ass way to train
2 Likes
I’m gonna get a kick-ass workout in this week.
Got a bike, a treadmill, a bench machine thing and a leg press machine plus some light AF dumbbells.
Gonna tear this shit up
4 Likes
Plan for tomorrow
Part 1: 10 rounds
10 bench press
10 seated row
400m run
Rest 1 min
6 min alternating
1 min curls
1 min tricep extn
2 Likes
I did something like this last year during my butchered Cross fit experiment. That 400m run was slow for me.
As I’m planning/thinking ahead, I’m getting jealous of CrossFit gyms. My gym is awesome. It even has two Air Runners (those treadmills without a motor), but the place is split up by weights and cardio stuff. It’s going to be tough to run certain workouts efficiently.
Luckily there are stationary bikes and rowers in the corners of the track. I’ll just get a little rest while I walk to and from them.
1 Like
