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Squat, bench, DL & occasional running


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FRIDAY 2nd AUGUST

 

GENERAL UPPER BODY

BW: 140

45mins

 

D.Bell Shoulder press

35 x 12

44 x 10

 

D.Bell side laterals

15 x 12

18 x 10

 

1 x Arm D.Bell clean & press (done as one continual set):

44 x 4

53 x 4

57 x 4

 

B.Bell curls

44 x 10

55 x 10

 

Hammer curls

35 x 10

 

EZ B.Bell curls

55 x 10

66 x 8

 

Bench

BAR x 10

88 x 6

110 x 6

132 x 6

154 x 6

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Lol, bet your son loves that. You have just the one boy? That's a cool age, bet he's a bunch of fun.

 

Sure does. He loves all the same breakfast foods I do - muesli, oatmeal, pancakes (German-style).

 

So far just the one, not that we haven't been trying...

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Mini you seriously make some amazing looking food, I'm cutting hard and your killing me with all your delicious vegan food porn! Hows it been going lately buddy? You seem to be doing swell, make that swole by the looks of it brother. Good luck with all your goals and dreams!

-Sunwarrior

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Mini you seriously make some amazing looking food, I'm cutting hard and your killing me with all your delicious vegan food porn! Hows it been going lately buddy? You seem to be doing swell, make that swole by the looks of it brother. Good luck with all your goals and dreams!

-Sunwarrior

Thanks for checking in SW, sorry to send your tastebuds into ovderdrive but a man has to eat

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THURSDAY 8th AUGUST

 

PRE-WO:

 

Deluxe vegan burger

Rice-bowl of nuts, seeds & dried fruits

 

CHESTICLES

BW: 140

40mins

 

Pressups

20

15

10

5

 

Inc. D.Bell chest press

44 x 12

57 x 10

66 x 8

 

Bench

BAR x 10

88 x 5

110 x 5

132 x 5

154 x 5

176 x 5

176 x 5 (both sets felt pretty easy)

 

POST-WO:

 

Salad with avocado, capsicum and oilves

Protein shake w 5g creatine

1504070935_Badassburger.jpg.404ecdc3dc66ce90720dca4c4d484aac.jpg

1683083822_Badasssalad.jpg.5c7e01ba85a02d796465dc8466fd869b.jpg

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Really bummed out after last nights workout. I have been having pain right at the top of my femur/outside of my hip, I think it's a tight ITB. I've had it before and fixed it with a couple of Bowen Therapy sessions, think I am going to have to book in again.

 

Couldn't squat and I could DL due to the pain, will try and get an appointment for this week. Ended up just doing some incline bench, finished off with 176 for a triple. Anger drove me !!

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Haha, that's funny. Where do you find this stuff ?!

 

Just a quick heads up, I haven't been updating much in here (on here in general) because we're getting our house ready to move out for 4 weeks. We're finally getting our earthquake damage fixed, so we pretty much have to clear the contents of it so it's ready for painting.

 

I'm still training but just don't have the time right now to update as I normally do. Hopefully by next week we should be settled in at the new place and I'll be a little less stressed !! MF

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Well I have been stretching out my ITB all week and it's heaps better, when I've been at the gym I've also spent a good 5mins foam rolling it as well. Feels heaps better.

 

Tried DL's this morning and managed to put some weight on the bar for reps with minimal pain, that's a HUGE improvement from last week where I couldn't even pull 132lb! Will write up this mornings session shortly.

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PRE-WO:

 

Fasted early morning session

 

BACK, CHEST & QUADS

BW: 137

50mins

 

Conventional Deficit DL's, no belt (single reps using 15kg plates to increase ROM)

132 x 12

176 x 10

220 x 8

 

Seated rows

73 x 12

88 x 12

 

Bench

BAR x 15

110 x 8

132 x 6

154 x 5

176 x 4

 

Inc. D.Bell chest press

48 x 10

62 x 8

 

Leg extensions

88 x 15

88 x 10+5

 

Leg press

2PPS x 15

3PPS x 15

3PPS x 15

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Haha, that's funny. Where do you find this stuff ?!

 

Just a quick heads up, I haven't been updating much in here (on here in general) because we're getting our house ready to move out for 4 weeks. We're finally getting our earthquake damage fixed, so we pretty much have to clear the contents of it so it's ready for painting.

 

I'm still training but just don't have the time right now to update as I normally do. Hopefully by next week we should be settled in at the new place and I'll be a little less stressed !! MF

 

I find things here and there hombre. Good luck on the temp move, be well brother.

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Took Sunday off training as we spent all of the day shifting out of our house to get earthquake repairs done. So we now have a month staying at the in-laws rental property. It's not too bad, an older house but it has all the mod cons like Sky, broadband etc.

 

http://images.holidayhouses.co.nz/hh/medium/93/1473593.jpg

 

http://images.holidayhouses.co.nz/hh/medium/46/1473146.jpg

 

They've done a good job bringing it up to date, we're pretty lucky to have it available to us.

 

Anyhow, looking forward to hitting the gym tonight. Will bench and probably some OHP's as well, want to squat but legs are a little sore from the deadlifts so I'll leave them until tomorrow.

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MONDAY 19th AUGUST

 

PRE-WO:

 

Ramen noodles, TVP and vege curry

250ml magnesium-based drink

 

BENCH & SQUATS

BW: 139

50mins

 

Bench

BAR x 15

88 x 6

132 x 6

154 x 6

154 x 6

 

Parallel box squats, no belt

BAR x 12

88 x 5

132 x 5

154 x 5

176 x 5

 

** First time squatting since probably the start of the year, felt good though. Stretched and foam rolled for 10mins after the workout

 

OHP

BAR x 12

66 x 8

88 x 6

 

LifeFitness Seated Leg Press, calf raises

99 x 12

121 x 12

143 x 12

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