Love it!
Also good to read.
You keep on keepin’ on with solid, consistent work—awesome!
1 Like
PRs are always good.
1 Like
3/5/1 FSL (gym)
27.05.2023 (6.45am fasted session - single serve Surge during)
Mobility, warmup
Dead hang 60sec+
Bi/Tri static stretches
Conditioning
ABC’s Twin 12kg KB x 2 rep
20mins emom
(40 ABC’s)
Ab wheel
x 10, 10, 10
Seated calf raise
+35kg x 15, 15, 16+7rp
-resting HR61
-thank @hel320 just matching a previous best, but hoping a few more reps are on the horizon
-consistency ftw thanks @SvenG - it’s getting colder and closer to freezing here now winter is approaching, get up and out the door regardless.
7 Likes
3/5/1 - c9w4d3 (gym)
28.05.2023 (8.45am ghee coffee prior to session)
Mobility, warmup
20kg KB Swing x 20
Lat band engagement stuff
Side to side jumps x 6 (L/R)
Hex Deadlifts
bar x 8
40kg x 8
60 x 6
.
85 x 3
100 x 3 - belt on
125 x 3+ (5) - match rep pr
22.5kg DB Rows x 15, 15, 15, 12 (easily a rep pr at this weight)
(57reps total)
Reverse curls, twists, side to sides - tennis elbow rehab work 3 x 10
Rope triceps x 15, 10
-weird session. slept in, coffee and cartoons with jnr early, went to gym and forgot phone, so crappy gym music in background. No phone = no idea what the weights were meant to be… ended up matching a rep pr with maybe a few more reps in the tank, but called it there as grip was slipping. Plus plenty to do at home today. DL numbers ‘should’ have been 87.5, 100, 112.5. But miscounted plates so was close but final set added a bit too much… haha 125, should have been only 112.5. All good.
-mashed in a festival stout beer. Been ages since I’ve brewed, so more lifting yest (25kg grain bags), then lifting tubs of crushed grain into mash tun. Bit of manual labour ftw.
-found a few decent tunes on gym jukebox and pretty much had the place to myself.
-forgot to take fasted pics for checkin on t-ransformation, hopefully tomorrow am if all goes to plan. BW about the same, but defo stronger.
12 Likes
For the win!
2 Likes
3/5/1 - c9w1d4 (gym)
29.05.2023 (6.30am fasted session)
Mobility, warmup
Plyo pushups x 8
Bench
bar x 10
40kg x 7
.
57.5 x 3
67.5 x 3
75 x 3+ (5)
-ss-
BPA’s 5 x 20
DB Flyes
10kg DB’s x 10
12.5kg DB’s x 8, 8 ,8
-ss-
BW Dips x 8, 8, 6
Tricep DB overhead extensions
x 10, 15 (L/R)
Dreadmill
20mins SSC, HR106 ave
-bench solid but nothing spectacular.
-thanks @ChickenLittle things are trending upward nicely for sure
-T-ransformation update post:
Pic here: highlights, BW down, strength up, and new floors done (skirting boards one day…)
12 Likes
well done. looking good.
upgrades all around
3 Likes
3/5/1 - conditioning (gym)
30.05.2023 (5.45am fasted session)
Mobility, warmup
Dead hangs x 60sec
Conditioning circuit
a. 20kg KB Swings x20
b. Twin 12kg KB devil presses x10
c. Burpees x 10
6 rounds in 17.55
Ab wheel x 10, 10, 10, 8
Seated calf raise
+30kg x 20, 17, 15
Dreadmill
15mins SSC
-tough circuit again today, was hurting after that.
-resting HR62
-thanks @throwawayfitness appreciate the nod as always!
13 Likes
3/5/1 - c9w2d1 (gym)
31.05.2023 (6.30am fasted session)
Mobility, warmup
Box jumps x 6
Squats
12kg KB x 3 x 5sec paused holds, banded.
Ankle mobility work, hip aeroplanes
Bar x 10
40kg x 8
60 x 5
.
67.5 x 5
77.5 x 5 - belt on
87.5 x 5
Bulgarian split squats (L/R)
Twin 10kg DB’s x 8 ,8 ,8 ,8
(32rep)
Reverse Lunges
Twin 12.5kg DB’s x 8 ,8 ,8
(24reps)
Dreadmill
10mins barely walking… quads come back!!!
-resting HR62
-squats super solid. Simple 5’s week, totally owned those. then brutality on bulgarians then lunges… @simo74 can’t see these bulgarians ever getting easier…!
13 Likes
I find doing them gets easier, as in I can increase the weight reps OK. The balance is never easy for me and the pain after never gets any better.
2 Likes
3/5/1 - c9w2d2 (gym)
01.06.2023 (5.45am fasted session)
Mobility, warmup
7kg Ball - rotating ball slams 2 x 6 (L/R)
Dead hangs 60sec
OHP
bar x 10
30kg x 8
.
35 x 5
40 x 5
45 x 5
-ss-
Chins x 3, 3, 3, pull up x 3, 3
-ss-
BPA 5 x 20
Rear delts 10kg DB’s x 25, 21, 18 ish
High Incline bench
10kg DB’s x 25, 22, 20 ish
Reverse curls, twists, side to sides - tennis elbow rehab work 3 x 10-12
Tricep kickbacks (10kg DB)
3 x 12
Dreadmill
10mins cruise
-resting HR62
-a stack of accessory work, slightly lower weight but hitting failure each set pretty much on higher reps
-glute doms real this morning @simo74 post lunges and bugarians.
10 Likes
Glad to know I am not alone. Mine still hurt from Monday. I feel like if there is this much soreness it has to be doing something. LOL
1 Like
Still killing it in here. Man, I don’t know how you do the split squats. More power to you! Also, the progress photos show a great improvement. Great work!
1 Like
3/5/1 FSL (gym)
02.06.2023 (5.45am fasted session)
Mobility, warmup
Bi/Tri static stretches
Conditioning
ABC’s Twin 12kg KB x 2 rep
20mins emom
(40 ABC’s)
Ab wheel
4 x 12
-ss-
KB Carries 28 + 32kg
(uneven load, switch sides half way)
3 x 65ish paces
Seated calf raise
+35kg x 18
+40kg x 16, 14, 13
Dreadmill
10mins cruise
-resting HR62
-maintained a decent HR during this session, just kept moving getting work done
-thanks @TM79 not sure things look much different in the pics, but down a few kg’s and strength increasing. Keep on keeping on!
8 Likes
What’s the reasoning behind this? (Please don’t say you’ve only got one of each kettlebell)
2 Likes
hya @hel320 some extra core work stabilising and keeping the torso/trunk vertical - good for oblique work (I believe). Similar to a suitcase carry where you’re just using a weight on one side. But this way I work grip on both hands carrying 2x different weights.
Plenty of bells at my gym (see pic about 10posts up)
3 Likes
LOL. This was my first thought
2 Likes
3/5/1 c9w2d3 (gym)
03.06.2023 (6.45am fasted session)
Mobility, warmup
Lateral jumps x 6 L/R
Vertical jumps x 5
20kg KB Swing x 20
Lat band engagement stuff
Hex Deadlifts
bar x 10
40kg x 7
60 x 6
.
85 x 5
95 x 5 - belt on
105 x 5
Seated leg curls
+40kg x 14, 15, 13, 15
22.5kg DB Rows x 15, 14, 16
HLR x 10, 10, 10.
Dreadmill
5mins to get some blood back into the legs
-simple saturday deads on 5’s week. Bring on family time over this glorious winter weekend.
11 Likes
3/5/1 c9w2d4 (gym)
04.06.2023 (6.45am fasted session)
Mobility, warmup
RDL’s
10kg DB’s 2 x 15
Plyo pushups x 10
Bench
bar x 10
40kg x 8
.
55 x 5
62.5 x 5
70 x 5
-ss-
BPA’s 5 x 20
BW Dips x 12, 11, 12
-ss-
Cable crossovers x 10, 12, 10
Tricep cable rope overhead extensions
x 10, 15, 15, 8
Dreadmill
20mins SSC, HR115 ave
-good chest and arm pump by the end of the accessory work
-start of winter and it was warm and sunny yesterday, crazy good weather
10 Likes
3/5/1 FSL (gym)
05.06.2023 (5.45am fasted session)
Mobility, warmup
Conditioning
ABC’s Twin 12kg KB x 2 rep
20mins emom
(40 ABC’s)
Ab wheel
x 15, 15, 15, 12
Standing calf raise (hack sq)
+50kg x 15
+75kg x 15, 15, 13
Dreadmill
10mins cruise
-resting HR62
-still feeling the hammies post those leg curls a few days back, otherwise all good
11 Likes