<Mod Snip>: Offensive term removed </Mod Snip> Regards...

cardio,shoot me

That was it , i slept on my shoulder wrong so it was niggling at me so i left it that , The rolling was good, lower back was alot stiffer than expected.

cardio,shoot me

Fran: scaled 30kg thrusters, full pulls ups 21/15/9
16:30 bleh, i sucked so bad
serious respect for crossfit now, tougher than it looks :P

Hanley

cardio,shoot me wrote: »

Fran: scaled 30kg thrusters, full pulls ups 21/15/9
16:30 bleh, i sucked so bad
serious respect for crossfit now, tougher than it looks :P

It does look so frickin easy. That's what I REALLY hate about it.

cardio,shoot me

you look at it and think, meh 45 pull ups 45 thrusters, how hard could it be? i remember when will called out 8 minutes i was thinking " i should have this done sub 12"
didnt work out that way :P

cardio,shoot me

By the way, i have to take this week off from training, temperature last night was 103!! ill start this week again on monday.

cardio,shoot me

I had a bad chest infection since monday and have been on anti biotics since thursday

Monday:

Shoulder Press:
my own warm ups, completely forgot i was on 5.3.1 and did my own warm ups and sets until the last one!
52.5kg x 5 (Absolutly dead)

Db Incline:
20 x 12
27.5 x 10
27.5 x 10
27.5 x 10

Curls:
17.5kg x 14
17.5kg x 14
30kg barbell x 15

Floor Press:
40 x 5
50 x 5
60 x 3
70 x 3

Rows:
40 x 10
50 x 10
60 x 12 (felt something in my shoulder)
55 x 10

Wide grip negative only pull ups
(timed negative,5 seconds)
x5
x5
x5
felt really good

Over all good workout, im dropping barbell rows, they niggle my right shoulder and this is the 4th time its happened.

cardio,shoot me

Curls:
Incline Flies:
Scap retractions:
Skipping: i got 3 double unders!!
Deadlifts: worked up to 120 x 3, just checking my shoulder, felt kinda sore
Db shoulder press

cardio,shoot me

Deadlifts:
Sh1t load of warm ups. id say about 8 sets of 5 working up in weight
110 x 5
125 x 3
137.5kg x 5

Glute Bridge:
60 x 5
60 x 5
70 x 8
80 x 10

scap Db row:
20kg x 5 per arm

and that was it for tonight, felt pretty sick.

Thoughts:
I was very lethargic on deadlifts so im pretty happy with that top set, The first 4 reps where perfect form, then on the last rep my back rounded a tiny bit , but i think i had another left in the tank, and if i was feeling well today and didnt train earlier i think i could have gotten 8 overall.

Glute bridge was interesting, im definitly including it from now on, I couldnt go too heavy today on it cause i forgot my towel. The fecking floor in TF destroyed my shoulder blades on it!!

cardio,shoot me

Just realised ive surpassed 10,000 views, boo ya

discombobulate

cardio,shoot me wrote: »

Just realised ive surpassed 10,000 views, boo ya

Good work man. Have another one!

cardio,shoot me

why thank you :P, this makes my bebo page look like sh1t to be honest :P

justsomebloke

cardio,shoot me wrote: »

this makes my bebo page look like sh1t to be honest :P

no the photos of you make your bebo page look ****:D:D:D

seriously man how did you walk yourself into that one:D

cardio,shoot me

Joe the Santa wrote: »

no the photos of you make your bebo page look ****:D:D:D

seriously man how did you walk yourself into that one:D

well played sir, well played...

cardio,shoot me

Bench:
5 x 52.5kg
3 x 60kg
9 x 67.5kg (good, PB, might have got another, will never know :P)

Bor Dbs:
20kg x 15
32.5kg x 15
32.5kg x 15
32.5kg x 15
22.5kg x 12(2 sec pause at the top)

Lateral Raises:
10kg bells x 8
9kg bells x 8
8kg bells x 10

CGBP:
Drum roll........:
50kg x 20!
at last we have arrived! , i was more pumped about this then bench press itself, it was tough, not sure i could have gotten more reps!

Thoughts:
Good session, looking forward to next week deload, gonna do alot of flexibility work, foam rolling and swimming, ive kinda slacked on foam rolling at the moment cause of the amount of school work ive had.
Ive had like 2+ hours a night and i just cant justify spending more than an hour and a half in the gym

cardio,shoot me

Btw, this video is a mandatory for anyone feeling down, this is the new video for whenever you feel like quitting.

https://www.youtube.com/watch?v=DrlmLvPFdg8

im pissed that some guy on tmuscle posted it there before me..

cardio,shoot me

Squats:
5 x bar
5 x 40
5 x 60
3 x 70
3 x 80
2 x 90
7 x 95 (belt on for this set,PB, and im pissed off)

Leg Raises:
2 x 10
1 x 12

Ham curls:
20 per side, 6 reps per side x 2
15 per side, 12 reps per side.

Thoughts:
This was it, the best squat session ive had this year, im finally spot on with what squat form works best for me, i think anyway!
every set was perfect, aside from the final one. On my warm ups i finally settled into this style of squatting, im basically doing the same as this guy stallion:

https://www.youtube.com/watch?v=xRmpF8B42D0

except my speed is more constant the whole way down.
The 90kg x 2 was perfect , rock bottom about 3 inches below paralell, back was straight,weight on heels, felt awesome, no belt!

But then before my final set, i set the safety bars higher cause they where very low, i wasnt paying attention so i set them slightly too high, On my first rep i dropped down, hit the rack on my right side, struggled to get it back but i got it. Luckily i could still hit paralell with the rack height and managed to, but i had to do really slow negatives so i had no spring out of the hole, unfortunate, but i feel im good for 95 x 10 if the racks set up well.

I didnt do much assistance cause of the squat volume.

cardio,shoot me

Goals for my deload next week, im probably going to do as much swimming and stretching as i could, I did 5 min of quad foam rolling to do and it was good and sore!

BossArky

cardio,shoot me wrote: »

On my warm ups i finally settled into this style of squatting, im basically doing the same as this guy stallion:
https://www.youtube.com/watch?v=xRmpF8B42D0

Er... why not post a video of your own squat rather than some other fellows?

cardio,shoot me

forgot my camera?? ill get to it dont worry :P

cardio,shoot me

Meh, i dont like doing this but anyway :P onwards and upwards and i need it for memory purpose, basically, its some progress pictures for myself anyone else bothered to read this, unfortunatly i have no before ones ! ill be posting 2 back pictures as im happy with my legs and not happy enough with my front to post a pic , i know it aint much, but for me its alot better than the 17kg heavier eric who got tired climbing stairs!

without further stalling and rambling.....(be nice)


and
pretty much the same picture but with less right elbow!

brianthebard

You lost 17kg? Well done. You're in good shape for a 16 year old, nice solid base to build on over the next few years. good work man.

jayoo

Your only 16 ah for feck sake, your gonna eat us all in few years

cardio,shoot me

25 minute foam rolling and stretching!

Military Press:
5 x 22.5kg
5 x 27.5kg
5 x 32.5kg break was as long as it took to load the bar.

Bicep Curls:
7.5kg x 20 reps(10 per side)
12.5kg x 20 reps(10 per side)
15kg x 20 reps(10 per side)
17.5kg x 14 reps(7 per side)
30kg x 14 (barbell)
quickly followed by..
5 neutral grip pull ups.

Calf Rotary machine(seated):
full stack x 11
full stack x 11
112.5kg x 18
(stack was 145kg)
Calf raises on leg press machine, horizontal seated:
120kg x 8
165kg x 8

Lying Leg raises to pillar:
x 12
x 12
x 10

Swim:
3 x 100 metre sprints : 5 breaths at the halfway point of the sprints.

Thoughts:
good session, had some fun.
My swimming seems to be all arms though.
foam rolling and stretching felt awesome, alleviated some quad soreness immediatly! IT band is starting to feel less like death aswell

brutusthebarber

17kg loss!! Nice work man..

Monster in the making!

cardio,shoot me

Tuesday
10 min foam rolling
Snatch grip Deadlifts:
5 x 60 (pinky finger 1 inch outside rings)
6 x 70 (pinky finger 1 inch outside rings)
6 x 85 (middle finger on rings)

Farmers Walk:
42.5kg Dumbells x 100m
42.5kg Dumbells x 100m
30kg Dumbells x 100m
30kg Dumbells x 100m

OMG Farmers walk...
this is just one of those things that i underestimated so much, that it ripped 7 shades of sh1t out of me,
My traps had doms for 4 days, and i was in a pile on the floor after the 4 lengths.

Pretty much is really

cardio,shoot me

Bench Pressin:
27.5kg x 5
25kg x 5
42.5kg x 5

Db Push Press:
25 x 3 25 x 3
30 x 0 30 x 3
35 x 0

Pullups strict:
x 8
x5
x4.85
x 4(neutral grip

Standing Calf raise:
90kg x 8 x2
90kg x 8
60kg x 12

10 Min foam rolling

cardio,shoot me

Squats: flat soled
5 x 40
5 x 47.5
5 x 57.5
1 x 80
1 x 90
1 x 95 (all done beltless and in converse)

Goodmornings:
20 x 8
30 x 8 x 3

Sldl:
30 x 8:

Hack Squat machine:
30 x 8
50 x 5
50 x 8

cardio,shoot me

Beltless flatsoled squats where good, its interesting how my stance widened instinctivly

Oh i met cmyk this week! nice guy, glad to meet you

cardio,shoot me

Today was just one of those days that kicks ass for no apparant reason. i didnt feel paticularly strong going in, but once it came to it, i was just on the ball.

Military Press:
5 x 37.5kg
5 x 41.25kg (loaded bar unevenly)
16 x 47.5kg (where in the hell did that come from)

Incline Dumbells:
20kg x 10
30kg x 8
30kg x 8
30kg x 8

Neutral Grip pull ups:
x 7
x 7
x 5 (surprisingly these where very strict, i was quite happy with this!)

Thoughts:
form was spot on on everything today, went alot better than my last military press set, bar didnt feel heavy till about rep 8. I came up on my toes on rep 16 but i still got it!

itsallaboutheL

cardio,shoot me wrote: »

this!)

Thoughts:
I came up on my toes on rep 16 but i still got it!

I'm currently sitting in a lab in college and this is the exact noise i just made....... i'm such a 4 year old

https://www.youtube.com/watch?v=UZm47SrmuwM