Happy birthday mate!
Happy birthday brother!
Thanks for the well wishes guys, appreciate it!
Wednesday was
Box Squats
6x145, 4x160, 2x170 all very easy tbh
Bulg Ss jumps bw only
4x5 each leg
Back extension 3x15 superset with
Spread eagle weighted sit ups 3x12
Forward db lunge 2x45 sec rounds
Timed mile run, aka untimed haha
Felt good
Today was
Chin ups
40 perfect form
Lat pull down NG 2x Max reps superset with
NG standing DB press 2x Max reps
Single arm cable rear delts fly 4x10
Run the rack db curls 1 time through, 8 to 12 reps per set of dbs
Ab circuit 2x (sprinter sit ups, toe touches, v ups and hip ups)
100 pushups for time
Going to try to build up my running ability slowly. Starting to shift my focus gently from just trying to be jacked and big to feeling good and being able to do lots of shit. I’ve always liked the idea of running, I just bitch out so I’m gonna try to get that mindset to fuck off
Some progress so far (relaxed and a posed one)
![DSC_0152|375x500]
(upload://maFITapieLUcgcbYuJ0qEPQAmIY.JPG)
Feel more dense all around, but particularly in the arms and quads which is nice. Minor changes, but good to still feel like I’m seeing them.
Sprints are awesome once you start doing them.
Yesterday was
- Bench
5x90 3x95 and 5x105 - Max reps incline db 2 sets
3a. Db row
3b. Rope pushdown
4a. Bb shrug
4b. Rear delts incline db fly - Barbell complex 4 sets
Today
30 mins on elliptical, pyramiding up and down resistance
I feel really good now, probably save the sprints for later in the week once I’ve squatted
- Box squat
5x 140 3x152.5 1x180 - Bulg Ss jumps W 2.5kg 5x5
3a. Back extension
3b. Spread eagle sit ups - Bike sprint for 3.2km, resistance 16 in 6:02 fucking awful. Legs, lungs and heart on fire. Wonderful stuff
Hey man the wife and I have been making a lot of vegetarian dishes lately (wife is vegetarian). One dish we made last night was INCREDIBLE. Thought maybe you’d like to give it a try.
Ingredients:
Mushrooms (chopped)
onions
garlic
tomatoes
oatmeal
oat flour (or chickpea flour)
tumeric
cilantro
salt/pepper/oil
black beans
sour cream
avocado
- In a hot pan with oil you heat up the onions and garlic
- Once onions are browned to your liking add in the chopped mushrooms
- Add in the oats and spices
- Mix in the flour and water.
- Chop up tomatoes and mix them in.
- Chop up cilantro and throw it up in there.
- On the side make some black beans.
- On a plate serve the black beans, the mushroom oatmeal, and add sour cream and guac to your liking.
HONESTLY one of the best veg dishes I’ve ever had in my life. The mixture of avocado, beans, and the oatmeal/mushroom thing in one bite was delicious. Super filling too!
My wife found the recipe online with one of the vegan girls she follows on youtube. If you’ve never made this I’m sure you’ll be in for a treat!
3:25 is how the dish looks.
Cheers brother I’ll definitely give that a go!
Today I slept in, did a five minute pigeon stretch each side and called it a day. I have no regrets
I’ll pick up the slack! Today was my 10th day in a row of lifting and I don’t have a day off planned anytime soon. It’s easy to recover when not doing squats and deads…or anything heavy with your legs…f*** I’m doing a bro split.
Friday was
- 50 total chins
2a. 2x Max NG grip lat pull down
Super set
2b. 2x Max NG standing DB press - 4x10 single arm rear delts cable fly
- 1 set of run the rack db curls 8ish reps each set of dbs
- Ab circuit 2x
- Bodyweight circuit 3x
30 mountain climbers
20 pushups
10 grounds
5 burpees
Then today I just did some pump work on my posterior side
100 shrugs
100 face pulls
100 triceps extensions
100 unilateral ham curls
100 calf raises
Had a great week so far, haven’t logged but two exercises I’ve not done really were awesome
Blackburns instead of shoulder press gave me a ridiculous pump that I really wasn’t expecting
And seated cable ‘clean’ and press hit my delts so well and pumped the hell out of my rear delts
After a lot of though, I’ve decided to go from BLABA to WS4SB, they both follow the same skeleton structure anyway, however I’ll be doing the added dynamic lower day also, because I really want to push myself and my body heading towards the end of this challenge. I’ll be utilising the conditioning finisher ideas from BLABA because there are some great ones, and the only real difference is in rotating the ME work instead of linear periodisation with squat and bench, which will both remain my indicators anyway
Herein lies the beauty of a system vs a program
So this morning I did
- Front squat 130kg for 3
- Front rack reverse bb squat 3x10
- Single leg kb Deadlift 3x12
- 3 rounds 20 dbl crunch, 20 sec ea side plank
- 3 rounds 30 squat, 20 pushups, 10 burpees
Then after work I ran 6km and did some offset farmers carries. Thinking of entering my gym’s 10 week challenge too, more of a tangible competition to go along with the tnation one
Woke up sore as fuck haha. Upper back from the offset carries and probably front squats too
Legs from the squats and run
Went in and did 20min stretching and mobility, got a light all over pump and did a light ride for 20min. Feel better already
- Foam press, 3x112.5kg
(jerry rigged my own out of a piece of an old roller) - Max reps db flat press 25kg, 28/20
3a. Seated cable row 4x12
3b. Seated cable Rd ‘clean’ 4x12 - Wheelbarrow shrugs 3x15
- Bfr curls 2x30/15/15
- Condition: 4x6/7/8/9 db complex
Front squats, swings, curl and press, jump squats.
Felt good today, everything grooved well and a relaxing weekend helped. Didn’t have that Monday training fog I get from a hectic weekend