I was very full of myself in my single leg strength at one point and gave these a try for the first time but with a 25kg Kettlebell… it felt like someone just forcefed me edibles and threw me in the ring with Mike Tyson. I didn’t stand a chance, much less stand after one set.
2 Likes
Saturday 12th of January
Conditioning
Warm-Up:
- 200 skips total
- Hill sprint ramping intensity
Hill Sprint:
- 6 x ~80m @ ~15-25% gradient
Easier than Wednesday. Encouraging
I thought that what happened in India stayed in India 
You’ll gain everything back fast my friend.
2 Likes
But then we’d have no Indian takeaway 
1 Like
Monday 14th of January
WSSB 3: Max-Effort Lower
Warm-Up: short on time, so
- 100 skips
- McGill Big 3 (awesome, thanks @MarkKO)
Conventional Deadlift: ss 25 Band Pull-Aparts
- 60x3
- 70x5 belt on
- 80x5
- 90x5
- 100x5
- 105x5 RPE 9
Ugh, piss weak
DB Walking Lunges / Cable Pull-Throughs:
- 20x12 / 42.5x12
- 20x2x12 / 50x2x12
Abs circuit: 2 rounds
- 15 kneeling ab wheels
- 5 stir-the-pots in each direction
- 15 flutter kicks
- 6x10s Supermans
Finished with the Super D Low Back Protocol. Took me a lot of flailing and a bit of time to get the set up right, but this felt amazing
4 Likes
I like that lunge/pull through superset man. Keep hammering
Cheers mate, I didn’t really put too much thought into it, but supersetting the single leg and PC work usually feels pretty good
Damn good core work!
1 Like
Cheers mate, the stir-the-pots are killers. Glad I poached them from your log
Current Diet
Jan 2019
Meal 1: Pre-work out
- 250g full-fat Greek yoghurt
- 1 tbsp of cocoa powder
- 10 almonds
- 1 cup rice
- Coffee w 1 tbsp of thickened cream
Meal 2: Post-workout only
- 1 microwave cup of white rice
- 3 tbsp of honey
Meals 3 and 4:
- 1 cup of rice
- 4 kangaroo meatballs (~38g each)
- 1/2 orange
- 2 boiled eggs
Meal 5:
- 1 cup of rice
- 4 kangaroo meatballs (~38g each)
- 1/2 orange
- 1/2 smoked salmon fillet (~85g)
Meal 6:
- 1 sweet potato, microwaved
- 4 kangaroo meatballs (~38g each)
- 1/2 orange
- 1/2 smoked salmon fillet (~85g)
Extras:
- 1-2 daily carrots
- 1 red capsicum
- Spinach
- Beef/chicken stock used to cook rice
TOTALS (without post-workout):
- Calories: 2522
- Fat: 72g (29g saturated)
- Carbs: 303g (78g sugar)
- Protein: 164g (140g complete proteins)
2 Likes
Keep up the diet and the heavy lifting…things will come together for you! You could even afford to throw some sauce on stuff or add a few extra cups of pasta to your daily intake. Remember…the best way to get stronger is to gain weight.
1 Like
Will do mate, I appreciate the positivity. I’ll probably get some mayo, BBQ or Sriracha on all that coz right now I’m just choking it down 
1 Like
Yes. That would help a lot!
1 Like
Tuesday 15th of January
WSSB 3: Rep Upper
Warm-Up:
- 100 skips
- 25 single leg skips per leg
- Agga’s 8
NG DB Floor Press / Meadows Rows:
- 25x10 / +0x10
- 35x10 / +10x10
- 45x8, 8, 7 / +10x3x10
Chins / Band Face Pull-Aparts:
- 9 Supinated / 20
- 8 Pronated / 20
- 5 Neutral Grip / 2x20
Lateral Raises / Band Pull-Aparts:
- 12x12 / 20
- 4x3x12 / 3x20
DB Shrugs / Williams Extensions:
- 60x12 / 12x15
- 40x2x15 / 12x3x15
Fat Bar DOH Holds:
- 40x35s
- 40x28s
2 Likes
Thursday 17th of Jan
Conditioning: Hill Sprint
Warm-Up:
- Some squats, lunges and mountain climbers to loosen up
Hill sprints:
- 10 x ~60m @ 5-10% incline
This was fasted and harder than I expected, but not a killer. Good.
2 Likes
Good solid work brother
1 Like
Thursday, 17th of Jan
Dynamic Lower
Warm-Up:
- 100 total skips
- 25 total single-leg skips per leg
- Agga’s 8 (forgot SMR and Hip Flexor Stretch)
Standing Broad Jumps: ss mobility work
- 6x2
My broad Jumps still suck
4-inch deficit BSS / Swiss Ball Glute Bridge to Hamstring Curl
- 20x2x10 / 2x10
- 12x2x10 / 10
The ham curl thing was surprisingly tough
Landmine Twists / BPU’s
- +5x4x15 / 4x25
Landmine Twists suck
Trap-Bar Carries: drop-turn every 15m
- +40x120m
- +50x120m
That hurt
2 Likes
Friday 18th of January
Max Lower
Good news, got into med at UQ (first preference, I’m stoked). As a celebration, went to a camp-out/piss-up with my mates last night. Didn’t drink and didn’t touch the food, but all the sleep I got was a shitty 4 hours in the tent (on a slope). Still, fun night.
Warm-Up:
- Agga’s 8
Modified this by switching fire hydrants for cossack squats and groiners w thoracic extension to a deep squat thoracic reach. Less intense and better feeling
Bench: ss 25 BPU’s
- 20x10
- 40x4
- 50x4
- 60x4
- 67.5x4
Not a PR, but not too shabby. I was proud of my grinding ability on this one. That being said, I need to work on tightness.
Push-Ups w Handles / SA DB Rows:
- 15 / 22.5x10
- 8 / 22.5x10
Again, these push-up numbers kinda sucked, but I absolutely grinded through that 8th rep on the second set and I’m proud for not letting up.
Barbell Rows / DeFranco Triple Threats
- 42.5x3x12 / 3x10
Alternating DB Curls / Barbell Shrugs
- 8x2x10 / 65x2x15
- 6x10 / 65x15
Next time I’ll try the 6kg DBs for 3x12. My MMC on my left still isn’t very good
All up 52 minutes, which is bloody quick since the warm-up is about 10.
It’s pretty hard to tell coz of the shit quality, but I appreciate this back pump. As an aside, I firmly believe that one of the best feelings I get is looking in the mirror and liking what I see/the changes I’ve made more and more regularly. In my (bias) eyes, I’m looking more and more like a (very underweight) rugby or football player, and I love it.
2 Likes
Back looking thicc as fook;)
1 Like