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Yesterday's rest was beautiful...

Would have waited until Wednesday to train but I had an opportunity to train in my living room again :P

 

Bench press 5/3/1

 

Bench press

Warmups. 3 sets of 40Kg x 5 reps

Working sets:

50Kg / 110lbs x 3 reps

57.5Kg / 126.5lbs x 3 reps

65Kg / 143lbs x (3 or more reps) 12 reps! So easy and could have done more if I had a spotter around!

Video included!

 

http://youtu.be/KUED29QvXa8

 

I didn't do much assistance really, just some work on my arms because I'm reallllly vain...

I wanted to do some dips but the spotter catches on my stands have gone missing... Will acquire some more for next week,

 

Tricep kickbacks

5 sets- 12.5Kg x 10 reps

 

Bicep concentration curls

5 sets- 10Kg x 10 reps

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Nice training over the past few days man. Sorry I've been MIA. For some reason, I'm not getting the email notifications - WTF!?!?!? haha. 95Kg bench??? Damn son, you're to be swol as fuck after that. Is that you over there on the right? You've stolen my quads!! hahaha!

1.jpg.d23030161621c63c909ac3e19feb0262.jpg

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Hahaha hey Chris! Thanks for the photo hahaha!

 

Yeah I'm hoping I can get my one rep max for bench to 95Kg I think I can do it but I'm gonna hit a few more weeks on 5/3/1 and test after my deload week

 

Hitting squats soon, bright and early! I have the living room to myself again so I'll video the session!

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5/3/1 squats! Great session, still not doing assistance as such, just trying to work some muscle groups a little harder, vanity is involved..

 

Squats- warm ups, 40Kg x 5 reps, 50Kg x 5 reps, 50Kg x 3 reps

 

Working sets:

57.5Kg/126lb x 5 reps

67.5Kg/148lb x 5 reps

80Kg/176lb x (5 or more) 12! Video included

http://youtu.be/7YXNu6piAdA form check is appreciated, not sure if I have the bar in a decent place on my back, and not sure if I'm totally parallel.

 

Then just some simple stuff as additions.

 

Calf raises:

80Kg x 15 reps

80kg x 15 reps

80Kg x 15 reps

80Kg x 15 reps

 

Ab crunches with 10Kg plate:

X 25 reps

X 20 reps

X 20 reps

X 25 reps

 

And finished with box jumps in the garden, well more step jumps.. Not very high but loads of volume!

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I feel like shit today, been nursing a stinking cold for the past couple of days and today it felt worse.. Still managed to get training in but it was by no means impressive

 

5/3/1 military press

Warm ups:

20Kg x 5 reps

30Kg x 5 reps

30Kg x 3 reps

Working sets:

35Kg/77lbs x 5 reps

37.5Kg/82.5lbs x 5 reps

45Kg/100lbs x (5 or more) 12 reps! felt easy too, if it wasn't for the aching from my cold I could have repped at least 2 more.

 

Didn't do much assistance work, just some circus style presses

 

DB circus press

27.5Kg/60lbs x 5 reps each arm

27.5Kg/60lbs x 5 reps each arm

27.5Kg/60lbs x 5 reps each arm

27.5Kg/60lbs x 5 reps each arm

 

Thought I would give my shoulders a little extra burn and did an all out set to failure with side raises..

5Kg each arm x 30 reps!!

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I'm a little bit lost in terms of training right about now, I have no motivation if I'm being totally honest..

I really want to do a bit of a cut as well.

 

So I was looking around for something to shake myself up and do something different which led me to a really cool training routine, it's entirely body weight too which is awesome and totally new to me. Il probably hit this a few times a week for now and maybe come back to a bit of free weights and powerlifting some other time

 

Well here goes! This was all soooo difficult

45 second rest in between every set, 1:30 rest in between exercises

Push-ups:

X 25 reps

X 20 reps

X 12 reps

X 12 reps

X 10 reps, the idea was to hit 25-30 each time...ha

 

Chair dips, (high)

X 15 reps

X 15 reps

X 15 reps

X 15 reps

X 15 reps

 

Wall sits:

FUCK THESE!

X 30 seconds

X 30 seconds

X 30 seconds

X 30 seconds

X 30 seconds

Will try and add a couple of seconds each workout

 

Russian twists

X 20 reps

X 20 reps

X 20 reps

X 20 reps

X 20 reps

 

Skipped planks and flutter kicks because i don't like them... Good enough reason?

 

Diamond push-ups:

X 20 reps

X 15 reps

X 15 reps

X 15 reps

X 10 reps

 

Bodyweight squats:

X 25 reps

X 25 reps

X 25 reps

X 25 reps

X 25 reps

 

There were still 4 more exercises meaning I missed 6 exercises out altogether, despite this, I can barely move.. Bloody great workout!

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Honestly bro, this looks a bit like some of the stuff I've been doing for a while. Maybe I should switch up and do some powerlifting stuff! haha. Really though, I think you'll find this training style to be very challenging. Maybe look into getting yourself some suspension trainers too. I found them to be pretty versatile.

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Honestly bro, this looks a bit like some of the stuff I've been doing for a while. Maybe I should switch up and do some powerlifting stuff! haha. Really though, I think you'll find this training style to be very challenging. Maybe look into getting yourself some suspension trainers too. I found them to be pretty versatile.

Haha why not :P

I'll look them up man cheers! I also need to get a removable pull-up bar

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I totally pussied out this session.. It was too early In the morning and I had pretty severe DOMS which held me back a lot.

 

Crunches

X 25 reps

X 25 reps

X 25 reps

X 25 reps

X 25 reps

 

Dips: (like proper dips not just tricep bench dips)

X 10 reps

X 10 reps

X 10 reps

X 10 reps

X 10 reps

 

Jump lunges: (these are what took me over the edge and made me feel sick)

X 20 reps

X 20 reps

X 20 reps

X 20 reps

X 20 reps

 

Elevated/feet up push-ups:

X 15 reps

X 15 reps

X 15 reps

X 10 reps

X .... triceps folded completely, had enough..

 

Band curls and band lateral raises to complete failure.

 

I feel physically sick, happens quite often when I put my legs through hectic shit.. So annoying. Off to work now urggghh

 

 

Oh and ps I ordered a pull up bar to go in my doorway.. Should be here in less than a week so il be adding in chins and pulls

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Damn dude, five sets of twenty lunge jumps??? Even I'm not that crazy! If you had DOMS today, just wait for tomorrow haha! Seriously though man, that's not pussin out at all.

Haha it was killer! I've finished work early so I can put my feet up and relax, I know I'm gonna be super sore tomorrow... It's gonna suck big time!

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That guy is incredible! Some of the stuff he did I found a bit creepy though hahaha! There's a book I wanna get called 'you are your own gym' that's supposed to be brilliant for bodyweight training

I'm also thinking about doing 90% just bodyweight workout with a deadlift & squat session thrown in every now and again, just heavy triples, doubles and singles ahha

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Everything's good thanks James, don't you worry dude, I haven't exactly been chatty recently either and I don't have an excuse whereas you've got loads on your plate with your business and that :P

 

Booked a week away to Temerife in March!! Panicking slightly as I've had to renew my passport... I've got about 6 weeks before we go away so it should be here in time... Anyone here had experience with renewed passports and how long they take? (Uk preferred)

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Today's workout started off great and went downhill very quickly ahha

 

Pull ups (for triples) with 30 second rest in between sets

X 3 reps

X 3 reps

X 3 reps

X 3 reps

X 3 reps

Last couple of sets were pretty hard, I had some ugly looking reps toward the end haha

 

Spartan push-ups (fuck these bastard things) 45 second rests

X 20 reps

X 20 reps

X 20 reps

X 10 reps

X 10 reps

 

Russian twists 45 second rests

X 30 reps

X 30 reps

X 20 reps

X 20 reps

X 20 reps

 

Chin ups 1 minute rest in between sets

X 6 reps

x 3 reps..

X 3 reps

X 1 rep

X 1 rep..

I just couldn't bring myself high enough... Arms were killing me, major disappointment as I used to be quite good at them.

 

Crunches 45 second rests

X 30 reps

X 30 reps

X 30 reps

X 30 reps

X 30 reps

Will do them with weight plates from now on

 

Bench dips, (tricep isolation) 45 second rests

X 20 reps

X 20 reps

X 15 reps

X 15 reps

X 15 reps

 

Felt sick again during the workout.. I had a full stomach and was sipping through an isotonic drink throughout.

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Holy volume man! You need to find a gym to do this at so you can see the jaws hit the floor haha! Never heard of Spartan pushups, I'll have to look into these. Nice training today man. Also, fuckin so jealous of your trip to the beach - I need that in my life!

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Ahha I hate the gym so much, some of the stupid shit I've seen and heard over the years.. Christ.. Hahaha

 

Aw man I don't mean to rub it in but I live on an island surrounded by beaches :P it becomes a huge tourist attraction in the summer though so when it is hot enough to go to the beach it's full of people

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