T Nation

Going Down Fighting!


#361

So I spent the morning helping the mother in law move house, shifting pots, couches and all the usual stuff. Nearly bought a vertical leg press, got a good deal on it but realised it needed to be bolted to the wall, which I can’t do in the garage and I don’t want it outside.

Behind Neck Press
20kg x10
30kg x10
40kg x10
50kg x8
55kg x8
50kg x8
40kg x8

Upright BB Row
50kg x8
45kg x8
40kg x8

Front Raise to Side Laterals
10kg x10 x10 x10 x10 x10

BB Curls
30kg x10 x10 x10

BB Skullcrushers
30kg x10 x10 x10

Lying Band Curl 2 bands x 50

Band Tri Pushdown 2 bands x 50

Band Pullaparts x100


#362

Vertical leg press seems like a squat simulator. I don’t guess I know enough about what one is to say hey man good idea…


#363

It works the quads and glutes, but diff to squat as torso is bent and supported, it’s a fairly old school piece of equipment, I might still go and get it, but then it will be outside as I need to bolt the top to the wall for support.


#364

Well, missed 2 sessions, ah well, pity it was squats and deads, was flat out doing house shit and other stuff, then went to a mates house for the footy and he busted out some home brewed cider, that shit had some kick!

Am feeling a little thrashed, seems to always happen in last week of the term, the kids know it’s the last week and are off, and we have had enough, haha.

Fluff day today,

Arnold Press
10kg x8
15kg x8 x8 x8 x8

Side Laterals
15kg x8 x8 x8 x8

Reverse Fly
5kg x12 x12 x12

Front to OH Plate Raise
20kg x8 x8 x8

DB Hammer Curls
15kg x12 x12 x12

EZ Bar Curls, Hammer sort of grip
30kg x10 x10 x10

Band Pullaparts x100

Squats
60kg x2
100kg x2
140kg x2
160kg x2
180kg x2
just felt like some squats, especially seeing as I missed them on the weekend, great way to finish a fluff day


#365

not too bad


#366

Fluff yeah right.
Seems like a great weekend btw :slight_smile:


#367

So I converted 180kg. Holy crap man.


#368

@bonoboschimp @mortdk @losthog thanks fellas, I might finish each fluff day with some easy doubles, depends how I feel, usually I’m fairly rooted after squats and deads on Sunday and Monday.


#369

Have been walking a lot again lately, went yesterday morning, last night, and this morning too, and squeezed them in most nights last week too. Woke up at 4am today, couldn’t get back to sleep, so after watching an episode of 4WDaction I downed a coffee and went out with the dog.

Bench
20kg x8
40kg x8
60kg x8
80kg x5 x5 x5 x5 x5

Close Grip Bench
70kg x8 x8 x8

DB Fly
15kg x10
17.5kg x10
20kg x10

Bent Over BB Rows
80kg x8
70kg x10
60kg x12

Inverted Row
BW x10 x10 x10

1 arm Landmine Rows
50kg x8
45kg x8
40kg x8

Lying Leg Raises x10 x10 x10

Standing Band Crunch x15 x15 x15


#370

I’ve watched a few of their episodes recently, they really go hard at it lol most of the episodes I’ve seen someones getting bogged lol


#371

Yeah they are good value, and the All4Adventure blokes are good too. This is the one I watched yesterday, from down in Tassie.


#372

Have been flat out the last couple of days, removing a massive hedge from the backyard, building storage stuff for the garage and general cleanup. To top it off I tweaked something in my back, so laid off the weights for a few days until yesterday when I thought I’d give deads a crack, back a little iffy still so I bailed like a soft cock.

Fluff day today, urge to squat is strong, I had to resist, back still feels a little tweaked, Mrs suggested a massage at local Chinese joint, woo hoo!

Arnold Press
10kg x8
12.5kg x8
15kg x8

DB Side Laterals
10kg x8
12.5kg x8
15kg x8

Reverse DB Fly
10kg x8
12.5kg x8
15kg x8

Front to OH Plate Raise
20kg x8 x8 x8

DB Hammer Curls
15kg x12
17.5kg x12
20kg x12

EZ Bar Curls
30kg x10 x10 x10

Lying Band Curls
2 bands x50

Band Pullaparts x100

The dog is going to the vet this arvo for a Parvo injection, so I’ll walk him there and back, easy half hour each way


#373

Have been walking a heap, morning and night, Fark it’s been cold!!! Plus I’ve been doing a heap of shit round the house, still have a huge chunk of hedge to Chuck in a trailer and ditch, but council green waste thing isn’t for another fortnight. I think it’s gonna take a few more weeks to get rid of it, the bastards over 3 meters tall and edges most of the backyard, I only managed to get rid of what seems like fuck all, but it took ages, haha

Bench
20kg x8
40kg x8
60kg x8
80kg x8
100kg x8
110kg x3

Close Grip Bench
100kg x4
90kg x6
80kg x8
70kg x10

DB Fly
20kg x8 x8 x8

Chins
BW x5 x5 x5

Inverted Row
BW x12 x12 x12

1 arm Landmine Rows
50kg x8 x8 x8

Band Pullaparts x heaps

Lying Leg Raise things x heaps

Standing Band Crunch x heaps


#374

Backs feeling alright, don’t wanna push it too hard still, so lightish session.

Squats
20kg x5
60kg x5
100kg x5
140kg x5
160kg x8 could have nailed an easy 10, was squatting in a hoodie and bar was slipping!

Hip Belt Landmine Squats
120kg x8 x8 x8

BB Hack Squats
100kg x6
80kg x6
60kg x6
all paused a few cm from floor, feels like a good finisher

Standing BB Calf Fluff
140kg x15 x15 x15

Donkey Calf Raise
40kg x15 x15 x15

Band Pullaparts x heaps


#375

Have been walking 3km morning and night, feels bloody good!

Behind Neck Press
20kg x8
30kg x8
40kg x8
50kg x8
60kg x8
50kg x8
40kg x8

Upright Row
40kg x8 x8 x8 x8

Front Raise to Side Lateral
10kg x10 x10 x10 x10 x10

Decline DB Tri Extension
20kg x6
15kg x8
10kg x12

BB Skullcrushers
30kg x10 x10 x10 x10 x10

EZ bar Curls
30kg x10 x10 x10 x10 x10

Band Pullaparts x shitloads!


#376

That’s a lot of BNP reps and 60 x 8 isn’t half bad mate. Nice work


#377

Thanks mate, I prefer it to regular military press. I’ve added in Arnold Press on another day in place of normal OH Press.


#378

Seeing I tweaked my back last week with deads I thought I’d take it light with them this week and just run a heap of triples.

Deads.
70kg x3
110kg x3
150kg x3 x3 x3 x3 x3

Standing BB Shrugs
150kg x8 x8 x8

Landmine V Rows
80kg x8 x8 x8

Parallel Bar Dips
BW x10 x10 x10

Decline Fly
10kg x12 x12 x12

Decline Bench Situps x10 x10 x10

Landmine Russian Twist
30kg x12 x12 x12

Band Pullaparts x shitloads!


#379

Nice work getting through a tweak and still putting in work.


#380

No just for shits and giggles squats to finish today’s fluff session as I’m heading off camping and 4x4ing for a few days, and quad Dom’s while trying to squat over a hole isn’t fun!

Fluff day

Arnold Press
10kg x8
12.5kg x8
15kg x8
17.5kg x8

Side DB Laterals
10kg x8
12.5kg x8
15kg x8

Rear DB Fly
10kg x8
12.5kg x8
15kg x8

Front to OH Raise
10kg x12
15kg x10
20kg x8

DB Hammer Curls
15kg x12
17.5kg x10
20kg x8

EZ Bar Hammer Grip Curls
30kg x8 x8 x8 x8 x8

Band Tri Pushdown x heaps

Band Pullaparts x heaps