If the bar ain't bending...

Magic Eight Ball

Squat (90kgs)
5reps x 5sets

Cable Row (130Ilbs)
8reps x 5sets

Bench (70kgs)
5reps x 5sets

Hyper Extensions (15kgs)
10reps x 5sets

500m Rox x 2

Magic Eight Ball

Bodyweight Deadlift (70kgs) - 15reps
Push ups - 15reps
500m Row

5 Rounds.

Kettlebell Side Bends (28kgs)
15reps x 3sets

Hanging Leg Raises (Full ROM)
10reps x 3sets

cardio,shoot me

G86 wrote: »

In fairness, I'd place a bet on who knows more about getting/staying lean in this log....
So I'm afraid the 'IDIBISHDI' really doesn't apply here:pac:

not that hanley needs defending, but no, i really doubt trev(no offence intended here mate) knows as much about cutting and dropping bf as hanley.


edit: just realised this was actually a good few days ago, nvm

G86

cardio,shoot me wrote: »

not that hanley needs defending, but no, i really doubt trev(no offence intended here mate) knows as much about cutting and dropping bf as hanley.


edit: just realised this was actually a good few days ago, nvm

I'd disagree in fairness. But the moment is gone, and we're log spamming, so leave it at that!:)

Anyhows, I digress. MEB - you should test your max push ups in a minute for the craic, bet you'd hammer it.

Magic Eight Ball

Squat
100kgs - 3reps
100kgs - 3reps
110kgs - 3reps

110kgs - 1rep
120kgs - 1rep
130kgs - nearly.. almost.. FAIL!

70kgs - 8reps
70kgs - 8reps
80kgs - 5reps
90kgs - 3reps

500m Row x 3

Magic Eight Ball

Overhead Press
40kgs - 5reps
40kgs - 5reps
45kgs - 5reps
45kgs - 5reps
45kgs - 5reps
30kgs - 10reps

12.5kg dumbbell curls between sets - 8reps

Hang Clean
50kgs - 5reps
50kgs - 5reps
55kgs - 5reps
55kgs - 5reps
55kgs - 5reps

Parallel Bar Dips (BW)
10reps x 5sets

GHD Sit-ups (full ROM)
15reps x 3sets

Magic Eight Ball

Deadlift
120kgs - 5reps
120kgs - 5reps
130kgs - 5reps
130kgs - 5reps
140kgs - 5reps

Overhead Squat (40kgs)
5reps x 5sets

Magic Eight Ball

Squat
100kgs - 3reps
100kgs - 3reps
105kgs - 3reps
105kgs - 3reps

110kgs - 1rep
115kgs - 1rep

90kgs - 5reps
90kgs - 5reps
90kgs - 5reps
90kgs - 5reps
90kgs - 5reps

Cable Rows (130Ilbs)
8reps x 3sets

How crappy are my workouts getting..

Magic Eight Ball

Bench (70kgs)
5reps x 5sets
80kgs - 1rep
90kgs - fail (That 90 is the bane of my existence!)

Hyper Extensions (15kgs)
10reps x 5sets

Hang Cleans (45kgs)
Parallel Bar Dips
12 - 9 - 6 - 3

Some rope pull-ups, inverted rope hangs and skin the cats to finish.. **** me!!
The rings are now officially redundant!
My hands are in ribbons.

Gonna see how 'rope dips' work out tomorrow.

Molly

Saw a video of a rope muscle up!

Magic Eight Ball

Molly wrote: »

Saw a video of a rope muscle up!

That's for next week.

G86

Magic Eight Ball wrote: »

Bench (70kgs)
5reps x 5sets
80kgs - 1rep
90kgs - fail (That 90 is the bane of my existence!)

Benching BW 5x5 is still pretty savage in fairness:D

Magic Eight Ball

G86 wrote: »

Benching BW 5x5 is still pretty savage in fairness:D

Not when it's a decrease in strength.

itsallaboutheL

Magic Eight Ball wrote: »

Bench (70kgs)
5reps x 5sets
80kgs - 1rep
90kgs - fail (That 90 is the bane of my existence!)

5x5 before testing your max?

Dude, seriously.

Magic Eight Ball

itsallaboutheL wrote: »

5x5 before testing your max?

Dude, seriously.

I wasn't planning on testing my max.. just kinda happend.

G86

Magic Eight Ball wrote: »

I wasn't planning on testing my max.. just kinda happend.

Ahem, who was it used to give out to me all the time for that?:P
Rope muscle ups FTW by the way!

Magic Eight Ball

Ropes..
Inverted hangs, L-sits, Skin the Cats, Pull-ups.
More of the same ****e on the rings.

Haven't figured out the mechanics of rope dips/muscle ups without the result being broken wrists.

GHD Sit-ups (full ROM)
10reps x 5sets

Magic Eight Ball

Squat
80kgs - 5reps
80kgs - 5reps
85kgs - 5reps
85kgs - 5reps
90kgs - 5reps
100kgs - 5reps

Deadlift
140kgs - 3reps
140kgs - 3reps
145kgs - 3reps
145kgs - 3reps

160kgs - 1rep
160kgs - 1rep

Some rope work to finish.

Magic Eight Ball

As of today I weigh 69kgs.. words fail me.

d'Oracle

at what height?

Magic Eight Ball

5'9 - 5'10

cmyk

Are you still paleo?

d'Oracle

Would you like some cake?

Magic Eight Ball

cmyk wrote: »

Are you still paleo?

Porridge made with milk as part of breakfast, other than that I'd be pretty close. Say for the odd cottage cheese now and then.

d'Oracle wrote: »

Would you like some cake?

Only if it's this..

Magic Eight Ball

Deadlift (100kgs) - 7reps
Gymnastic Ring Dips - 5reps
Box Jumps - 3reps
3 Rounds

500m Row

Box Jumps - 7reps
Deadlift (100kgs) - 5reps
Gymnastic Ring Dips - 3reps
3 Rounds

500m Row

Gymnastic Ring Dips - 7reps
Box Jumps - 5reps
Deadlift (100kgs) - 3reps
3 Rounds

500m Row

Hanging Leg Raises (toes to fingers)
10reps x 3sets

Muscle-ups(strict)
Quite a few

Transition between pull and dip is looking pretty smooth now.
+ now able to string a few reps together from a dead hang with strict form.

Magic Eight Ball

Squat
80kgs - 5reps
80kgs - 5reps
80kgs - 5reps
80kgs - 5reps
80kgs - 5reps

90kgs - 1rep
100kgs - 1rep

Kettle Bell Swings (24kgs)
Burpees
21 - 15 - 9

250m Row
Air Squat - 10reps
6 rounds

Hanging L-Sit (rings)
20seconds x 3

Magic Eight Ball

Overhead Press
45kgs - 1rep
45kgs - 1rep
50kgs - 1rep
50kgs - 1rep
50kgs - 1rep

Push Press
50kgs - 3reps
55kgs - 3reps
55kgs - 3reps
55kgs - 3reps
60kgs - 3reps

Push Jerk
40kgs - 5reps
40kgs - 5reps
45kgs - 5reps
45kgs - 5reps
50kgs - 5reps

Muscle-ups (strict)
3reps x 3sets

GHD Sit-ups (full ROM)
15reps x 2sets

Some rope skin the cats to finish.

Muscle ups feel great, returning to false grip while in a dead hang is tricky business.

Magic Eight Ball

Deadlift (100kgs) - 5reps
Muscle-ups - 3reps
6 Rounds

Overhead Squat (40kgs)
5reps x 5sets

500m Row x 2