Raven78's on the set of the Living Dead

looks like a god gym set up, and looking solid mate.

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3/5/1 - c12w4d2 (gym) - deload week
12.09.2023 (5.45am fasted session)
Mobility, warmup

10kg side to side ball slams x 8 (L/R)
15kg ball slams x 8

bar x 8
30 x 8
40 x 5
45 x 3
50 x 1
55 x 1
Chins x 5, 5, pull up x 5, 5, 5
BPA 7 x 20

BW x 16, 10, 10, 12, 12

5kg DB’s for 6 way shoulders 3 x 8-10
Reverse curls, twists, side to sides - tennis elbow rehab work 2 x 10-15

Poundstone mini’s (15kg BB) curls x 50

-thanks @simo74 it’s a decent setup at my local. Standard commercialised chain but it’s a whole 3min drive from home so a big win for early starts. A few too many in there early like me of late though. Best in the depths of winter when it’s too cold for the masses to actually get out of bed!
-such a glorious week weather wise, mid 20’s C - delightful spring weather.


3/5/1 - 3C’s (gym)
13.09.2023 (5.45am fasted session)
Mobility, warmup

20mins emom tabata
ABC’s Twin 20kg KB x 1 rep
then 2 burpees to round out the 20sec
24kb KB Swings x 17-18

Ab wheel
x 8, 10, 10 (45deg incline standing) > extra kneeling reps each set thereafter

Seated CR
+50kg x 10, 10, 10, 10 (10sec hold at end of each set)

-resting HR60
-muchly required conditioning work


3/5/1 - c12w4d3 (gym) - deload week
14.09.2023 (5.45am fasted session)
Mobility, warmup
Lat engagement band work x10

24kg KB Swing x 15

Vertical jumps x 6

Hex Deadlifts
bar x 10
60 x 5
80 x 5
90 x 5
100 x 5 - belt on
110 x 3
122.5 x 1
135 x 1

DB Rows 27.5kg x 15, 14, 13, 12 (54r)
RDL’s 2x 27.5kg DB’s x 10, 9, 8, 8 (35r)

Seated leg curls x 12, 12, 12

10mins SSC

-bit flat today, glad it’s deload week. Bit of a throat tickle, hopefully it’s nothing.


Rest day today - light cough, sore throat. Ah the joys. Was early to bed last night so hoping that helps. resting HR elevated to 61 atm.


Headcolds and chest infections are never fun… have been duly resting. Might get back to the gym tomorrow. On the improve now finally!


That sucks mate, hope you get over it soon.

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Sorry to hear about the cold. We all came down with something a week or two ago and I am just now getting past it… Smart idea to rest. Hope you are feeling better soon!

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3/5/1 - c12w5d1 (gym) - deload week repeat
22.09.2023 (6.00am fasted session)
Mobility, warmup
16kg KB paused squat x3 x 5sec

Box jumps x 6

Ankle mobility work, hip aeroplanes
Bar x 10
40kg x 8
60 x 5
75 x 5 - belt on
85 x 3
95 x 1
105 x f
hammer curls (elbow work) 3x20r

Leg press
+1pps (50kg) x 10
+2pps (100kg) x 10, 10, 10

10mins SSC

-ok, back into the gym today after 6 days off. Only coughing up a few remnants so largely mended. Easing back in with another deload week - let’s call it ‘week 5’. And at BW67kg, the squats TM needs to come down slightly it would appear…
-thanks @simo74 @TM79 the same bug knocked a few coworkers down too, along with other people I know that I’ve had no contact with so just one of those spring things.