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Healthier in Ten Years



Ok they sound difficult, but my max plank is 5 minutes 55 seconds, just sayin.


Dayum that’s long. Alrighty I’ll try to do some big planks next time I do them. 5 min just sounds like hell though


Yes they are. Plank challenge on!


When I do planks all I can do is 15 - 30 seconds max.
But I get into position and squeze every muscle in the body as hard as I can. Almost like bracing during a lift.
Sometimes I ad a dynamic movement to them.
It bores me a lot just to lay and hold for time, not really bracing or anything.


So no plank challenge for you??


I would lose big time :slight_smile:


Dont know til u try…I can’t outlift you guys, just outsleep you…lol
At least someone is up to the challenge!


21 June 2018

Exercise Bike: 5 minutes
Shoulder & Low Back Warm-Up

Wide Incline DB Bench: 30x10, 65x4x10
Band Pull-Apart: 5x20

Giant Set 1
Close-Grip Bench: 115x6, 205x3, 135x2x10
Pull-Up: 4x5
DB Curl: 35x4x8

Giant Set 2
Squat: 45x20, 95x10, 135x10, 185x10
Lateral Delts: 4x20
Plank: 1:30 x 4

Exercise Bike: 20 minutes

@littlelee I didn’t do a 5 minute plank :joy: you have my respect for the mental and physical stamina to do that. Part of the difficulty is that they are so boring


Wimp! 1:30 is a start.


23 June 2018

Incline Treadmill Walk: 10 minutes
Shoulder & Low Back Warm-Up
Box Jump: 3x3
Plyo Push-Up: 3x3

Press: 45x2x10, 95x3, 135x1, 155x1, 175x1, 185x1, 195x0
Pull-Ups: 8x5

Band Pull-Aparts: 100
Lateral Delts: 100
Rear Delts: 100

Exercise Bike: 30 minutes

PR on press! Previous PR was 175. I’m pretty happy. Failed the shit out of 195 though. Maybe in 6 months.

Video incoming. Hope y’all have a great Saturday!



Nice pressing, well done. What do you weigh? You must be getting close to BW press ?


Thanks Simo. I haven’t weighed in a few weeks, but I’d say 195 right now if I had to guess. So yea, I’m close to a bodyweight press. Just 10 lbs away!


24 June 2018

Treadmill Walk: 10 minutes
Shoulder & Low Back Warm-Up

Giant Set 1
Pull-Up: 4x5
Bench: 95x10, 135x3, 185x3, 225x3
Plank: 30 seconds x 4

Giant Set 2
Box Jump: 4x3
Sumo Deadlift: 135x8, 185x5, 225x5, 275x1
Plank: 30 seconds x 4

Assistance Giant Set
Incline DB Bench: 65x5x10
Band Pull-Apart: 5x40
BB Curl: 45x5x20

Exercise Bike: 20 minutes


Put all those planks together and you would have me beat.


Hahaha I guess so! I like to string together work in small bits that don’t interfere with the main goal of the workout. Over time, those small bits of submaximal work make a big difference. 5 pull-ups between each set is one of my favorites


I completely understand,dont wanna mess woth the main lift!


Awesome press mate !
Love the speed you unracked the thing


Thanks man. I knew I had to do it fast or else I wouldn’t be able to press it haha


Awesome job man. I’ll subscribe for that!