If the bar ain't bending...

cardio,shoot me

Parsley wrote: »

I'm only curious, mr-i'm-gonna-beat-parsley's-deadlift-pB-by-5kg!

careful, real max test is in a week, might go for a bit more if your not careful :P.

Parsley

3-way race between you, me and casshern88 to a 200kg deadlift

cardio,shoot me

Parsley wrote: »

3-way

thats what she said...

Transform

video of the gliding lunges here towards the end

https://www.youtube.com/watch?v=l90gwRyERPA

And trevor - pound for pound you are stronger than 90% of the guys in most gyms so keep eating up!

Magic Eight Ball

Transform wrote: »

And trevor - pound for pound you are stronger than 90% of the guys in most gyms so keep eating up!

Cheers man.
Getting close to Christmas so I shouldn't have any problem with the big eating.

cardio,shoot me

Transform wrote: »

video of the gliding lunges here towards the end

https://www.youtube.com/watch?v=l90gwRyERPA

And trevor - pound for pound you are stronger than 90% of the guys in most gyms so keep eating up!

jeez those look tough!

Magic Eight Ball

Metcon day

Deadlift (60kgs) - 15reps
Kettlebell Swings (20kgs) - 15reps
DB Push ups - 15reps
500m Row

6 Rounds for time.

Time - 29:51

Floor Wipers 3 x 30reps
Jack knifes 3 x 20reps (10kgs)

I really like this metcon, it kicks the bollox outta ya.
Not a major improvement on time but still.

Think I might keep doing this one till I hit a sub 25 minute time.

G86

Trevor Coulahan wrote: »

Metcon day

Deadlift (60kgs) - 15reps
Kettlebell Swings (20kgs) - 15reps
DB Push ups - 15reps
500m Row

6 Rounds for time.

Time - 29:51

Floor Wipers 3 x 30reps
Jack knifes 3 x 20reps (10kgs)

I really like this metcon, it kicks the bollox outta ya.
Not a major improvement on time but still.

Think I might keep doing this one till I hit a sub 25 minute time.

Fair play, I want to try that one! But I hate rowing:mad: DB pushups is just pushups with your hands resting on two dumbbells isn't it aye?

..and what in gods name are floor wipers...

Magic Eight Ball

G86 wrote: »

Fair play, I want to try that one! But I hate rowing:mad:

Ah rowing ain't all that bad, I'd take it over 500m runs any day.

G86 wrote: »

DB pushups is just pushups with your hands resting on two dumbbells isn't it aye?

Yeah that's the one.

G86 wrote: »

..and what in gods name are floor wipers

Ah yea have to get the aul floor wipers going, here's a youtube clip..
http://www.youtube.com/watch?v=omeqA3O4DUk

Magic Eight Ball

Deadlift
101kgs - 5reps (75%)
115kgs - 3reps (85%)
130kgs - 5reps (95%)

145kgs - 3reps
150kgs - 2reps -PB
155kgs - 1rep -PB
160kgs - 1rep -PB

100kgs - 5reps (drop set)
100kgs - 5reps (drop set)

Spilt Squats
12.5kgs (per hand) 5x12reps (per leg)

Hip Thrusts
60kgs - 5x15reps


Hanging Leg Raises (toes to fingers)
3x15reps

500 meter row x 3 (2:06 / 2:05 / 2:01)

Savage lifting today. Got 3 new personal bests deadlifting.
I didn't even break a sweat lifting the 160kgs!
There's definitely a 170kg lift in the tank!!

Transform

massive lifting and again pound for pound one of the strongest guys on this!

Magic Eight Ball

Transform wrote: »

massive lifting and again pound for pound one of the strongest guys on this!

Thanks again man, I have yourself to thank for alot of that.
I was really happy I made those numnbers, especially as they felt so easy.
No chalk, belts or wraps for me haha! :pac:

I'm curious to test my squat now.

Sexynurse

Trevor Coulahan wrote: »

Deadlift

145kgs - 3reps
150kgs - 2reps -PB
155kgs - 1rep -PB
160kgs - 1rep -PB

savage lifting well done

Magic Eight Ball

Bench Press
66kgs - 5reps (75%)
75kgs - 3reps (85%)
85kgs - 2reps (95%) (assisted)

60kgs - 5reps (drop set)
65kgs - 5reps (drop set)
70kgs - 5reps (drop set)
60kgs - 5reps (drop set)

Chins
4 x 8reps (bodyweight)
Chin ups done between the drop sets of benching to keep the aul heart rate up.

Cable Rows
100kgs - 15reps
100kgs - 15reps
110kgs - 15reps
120kgs - 15reps
120kgs - 15reps

Weighted Push Ups
15kgs - 15reps
15kgs - 15reps
15kgs - 15reps
17.5kgs - 15reps
20kgs - 15reps

Reverse Decline Crunches
3 x 20reps

Side Bends
32.5kgs 3 x 12reps

500 meter row x 3 (2:06 / 2:05 / 2:00)

Think I may have over guesstimated my 1RM on bench press, 85kgs feels like the max at the moment. Much rather be hitting the chest with weighted dips or DB benching.

Wanted to do weighted chins but couldn't find the weights belt.

Magic Eight Ball

Cycle 1 - Week 4

Squat
60kgs - 5reps
70kgs - 5reps
75kgs - 5reps
80kgs - 5reps
85kgs - 5reps

Inverted Rows
5 x 10reps

Gliding Lunges
15kgs (per hand) - 15reps (per leg)
15kgs (per hand) - 15reps (per leg)
15kgs (per hand) - 15reps (per leg)
Body weight - 20reps (per leg)

Stiff Leg Deadlift
80kgs - 10reps
85kgs - 10reps
90kgs - 10reps

60kgs - 15reps (drop set)

Reverse Crunches
8kgs - 3x20reps

Weighted Crunches
20kgs - 3x20reps

500m Row x 2

Well it was supposed to be my first 'deloading' day and I stupidly didn't deload on my squats.

Was pretty fatigued for most of the workout. I thought I had gotten away DOM free after those deadlifts last Thursday, but woke up Saturday morning and everywhere hurt.

Still feel like I'm recovering from last week.

Transform

take it easy remember!!!!

Magic Eight Ball

Overhead Press
30kgs - 5reps
35kgs - 5reps
40kgs - 5reps
45kgs - 5reps

30kgs - 10reps (drop set)

Banged out DB Curls (12.5kgs) between the Overhead Presses to Keep the aul body warm.

Band Pulls
5 x 30reps

Lateral Raise
7.5kgs - 5 x 12reps

Dips
B/W - 5 x 15reps

Back Extensions
10kgs - 5 x 10reps

Ab Roller 3 x 20reps

500m Row x 3 (2:07/ 2:07/ 2:05)

Fairly basic today, just ticking over.

Magic Eight Ball

Transform wrote: »

take it easy remember!!!!

I got a little a head of myself and was knocked back a few alright. Taking it handy for the rest of the week, don't worry. :pac:

Transform

plenty of stretching and foam rolling also - know when to hold back.

Magic Eight Ball

Metcon day

Deadlift (60kgs) - 15reps
Kettlebell Swings (20kgs) - 15reps
DB Push ups - 15reps
500m Row

6 Rounds for time.

Time - 32:29

Bla, I was thinking about Christmas shopping during this workout, that should give you an idea of the intensity.

I should have changed metcons but was being a lazy bastard.

Incidentally, foam rolling my ass was the most painfull part of todays workout. :pac:

Magic Eight Ball

Ok, I've decided! I will nail a 170kg deadlift before Christmas! Maybe even a cheeky 175kgs..

I'll even youtube the bastard for posterity!! :pac:

Magic Eight Ball

Deadlift
100kgs - 5reps
110kgs - 5reps
115kgs - 5reps
120kgs - 5reps
125kgs - 5reps

Spilt Squats
12.5kgs (per hand) 5x12reps (per leg)

Hip Thrusts
60kgs - 5x15reps

Hanging Leg Raises (toes to fingers)
3x15reps

500 meter row x 3

100kg deadlift felt a little stiff, rest were gravy.
Again, taking it handy this week.

Transform

Trevor Coulahan wrote: »

Ok, I've decided! I will nail a 170kg deadlift before Christmas! Maybe even a cheeky 175kgs..

I'll even youtube the bastard for posterity!! :pac:

yes and for all those reading please remember trevor is about what 75-76kg right now?

Big lifting so hope you are keeping up the big eating to back it up!

Magic Eight Ball

Transform wrote: »

yes and for all those reading please remember trevor is about what 75-76kg right now?

Big lifting so hope you are keeping up the big eating to back it up!

If even, Knowing my luck I've probably lost weight haha :pac:
Yeah the big lifting is the easy part alright.

The bigger the lifts the more I crave pizza!

Magic Eight Ball

Bench Press
60kgs - 5reps
65kgs - 5reps
70kgs - 5reps
70kgs - 5reps

60kgs - 15reps (drop set)

Chins
5kgs - 8reps
7.5kgs - 8reps
10kgs - 8reps
10kgs - 8reps

Bodyweight - 15reps (drop set)

Cable Rows
90kgs - 15reps
100kgs - 15reps
110kgs - 15reps
110kgs - 15reps
120kgs - 15reps

Weighted Push Ups
10kgs - 15reps
15kgs - 15reps
15kgs - 15reps
15kgs - 15reps
17.5kgs - 15reps

Reverse Decline Crunches
3 x 20reps

500 meter row x 3

Another handy workout. I think I 'deloaded' a total of 10kgs for the entire week haha :pac:

Magic Eight Ball

Cycle 2 - Week 1

Squat
70kgs - 5reps (65%)
80kgs - 5reps (75%)
90kgs - 8reps (85%)

60kgs - 10reps (drop set)
60kgs - 10reps (drop set)

Gliding Lunges
15kgs (per hand) - 15reps (per leg)
15kgs (per hand) - 15reps (per leg)
15kgs (per hand) - 15reps (per leg)
Body weight - 20reps (per leg)

Stiff Leg Deadlift
60kgs - 10reps
70kgs - 10reps
80kgs - 10reps

60kgs - 20reps (drop set)

Reverse Crunches
8kgs - 3x20reps

Weighted Crunches
20kgs - 3x20reps

Front Squats
40kgs - 10reps
40kgs - 10reps
40kgs - 10reps

60kgs - 5reps (drop set)

500m Row x 3

Bla..

Magic Eight Ball

Overhead Press
40kgs - 5reps (65%)
48kgs - 5reps (75%)
53kgs - 5reps (85%)

40kgs - 5reps (drop set)
40kgs - 5reps (drop set)

Band Pulls
5 x 30reps

Lateral Raise
7.5kgs - 5 x 12reps

Dips
B/W - 5 x 15reps

Back Extensions
10kgs - 5 x 10reps

Ab Roller
3 x 20reps

500m Row x 3

Walked into the gym feeling fine, came out with a sore throat, headache, cramps and a fever!! If I get swine flu or something and lose weight I swear to god! :mad:

Oh and pressing 53kgs to the tune of 'No Limit' by 2 Unlimited was interesting to say the least. Followed swiftly by Scooter..

Magic Eight Ball

Metcon Day (apparently)

Had to step back a little today as I'm still feeling pretty ****!

Kettlebell Swings (12kgs) - 15reps
DB Push ups - 15reps
500m Row

6 Rounds for time.

Time - 24:17

Chins + Burpees
15 - 10 - 5

Time - 4:30

Floor Wipers
3 x 30reps

Weighted Crunches (10kgs)
3 x 20reps

One arm KettleBell Swings
3 x 20reps (16kgs)

1 x 20reps (24kgs)

Was walking around like a zombie, probably shouldn't have been working out at all. grr!

Magic Eight Ball

Deadlift
95kgs - 5reps (65%)
105kgs - 5reps (75%)
120kgs - 7reps (85%)

120kgs - 5reps (drop set)
110kgs - 5reps (drop set)

Spilt Squats
15kgs (per hand) 5x12reps (per leg)

Hip Thrusts
60kgs - 5x15reps

Hanging Leg Raises (toes to fingers)
3x15reps

500m row x 4

Magic Eight Ball

Bench Press
60kgs - 5reps (65%)
65kgs - 5reps (75%)
75kgs - 7reps (85%)

65kgs - 5reps (drop set)
70kgs - 5reps (drop set)

Weighted Chins
bw + 10kgs - 5reps
bw + 15kgs - 5reps
bw + 17.5kgs - 5reps
bw + 20kgs - 5reps
bw + 25kgs - 5reps

Cable Rows
90kgs - 15reps
100kgs - 15reps
110kgs - 15reps
110kgs - 15reps
120kgs - 15reps

Weighted Push Ups
15kgs - 15reps
15kgs - 15reps
17.5kgs - 15reps
17.5kgs - 15reps
20kgs - 15reps

Reverse Decline Crunches
3 x 20reps

500 meter row x 3

Pretty bored with program, feels a little stale.
been aaaggggeeessss since I last did power cleans, but my wrist still gets stiff after front squatting so it's probably not the best idea to start doing them again just yet. grr!!