If the bar ain't bending...

Magic Eight Ball

Cycle 2 - Week 2

Squat
75kgs - 3reps (70%)
85kgs - 3reps (80%)
95kgs - 5reps (90%)

80kgs - 5reps (drop set)
85kgs - 5reps (drop set)

60kgs - 10reps (drop set)

Front Squat
40kgs - 5reps
50kgs - 5reps
55kgs - 5reps
60kgs - 5reps
70kgs - 3reps
80kgs - 1rep

Reverse Crunches
8kgs - 3x20reps

Weighted Crunches
20kgs - 3x20reps

500m Row & Wall balls (10kgs) x 20reps. - 3 rounds.

My squatting has gotten piss poor
Last May I front squatted 90kgs!! It's a load of bollox I tell ya.. :mad:

I'm just feeling sorry for myself now.:rolleyes:

cmyk

90kg front squat is pretty damn good, how did that compare to your regular squat? Working with Dominic myself and hoping to hit similar ratios as yourself...great work.

Magic Eight Ball

cmyk wrote: »

90kg front squat is pretty damn good, how did that compare to your regular squat? Working with Dominic myself and hoping to hit similar ratios as yourself...great work.

At the time I was squatting 120kgs, but I was only going to parallel on the back squat.
Since I've started going ass to grass the weight has come down a little as you can imagine.

Last time I tested my squat 1RM (below parallel) it was 110kgs, but I really can't see myself hitting that again anytime soon, my squats are piss poor these days.

G86

Trevor Coulahan wrote: »

At the time I was squatting 120kgs, but I was only going to parallel on the back squat.
Since I've started going ass to grass the weight has come down a little as you can imagine.

Last time I tested my squat 1RM (below parallel) it was 110kgs, but I really can't see myself hitting that again anytime soon, my squats are piss poor these days.

Meh, hush your wee beál there, more positive thinking! Now where's that 180kg deadlift........:D

cardio,shoot me

G86 wrote: »

Meh, hush your wee beál there, more positive thinking! Now where's that 180kg deadlift........:D

after mine hopefully :D:D

Magic Eight Ball

cardio,shoot me wrote: »

after mine hopefully :D:D

The 180kg deadlift is gonna be my Christmas present to you Cardio. Something to cry over while eating your Christmas dinner. :pac:

cardio,shoot me

before christmas i hope to make another run at it, especially if you get it!

G86

cardio,shoot me wrote: »

before christmas i hope to make another run at it, especially if you get it!

Don' t worry about it Cardio, I think you'll find he's referring to Christmas 2010

Magic Eight Ball

Overhead Press
45kgs - 3reps (70%)
48kgs - 3reps (80%)
55kgs - 3reps (90%)

40kgs - 5reps (drop set)
45kgs - 5reps (drop set)

30kgs - 10reps (drop set)

Band Pulls
5 x 30reps

Hang Cleans
30kgs - 12reps
35kgs - 12reps
35kgs - 12reps
38kgs - 12reps
40kgs - 12reps

Dips
B/W - 5 x 15reps

Back Extensions
10kgs - 5 x 10reps

Ab Roller 3 x 20reps

500m Row x 3

Overhead pressing just wasn't working for me today.
Started cleaning again, took it handy. Wrist felt ok yay.

Magic Eight Ball

Metcon day

Deadlift (75kgs) - 5reps
Burpees - 10reps
400m Run

5 rounds. Time: 16:15

One arm Kettlebell Swings (20kgs) - 20reps
DB push ups - 10reps
500m Row

- 3 rounds.

16:15 was a total piss poor time on that metcon, considering I was only doing bodyweight deadlifts when it should have been 120kgs.

Wasn't happy with that one at all..

Magic Eight Ball

Deadlift
100kgs - 3reps (70%)
115kgs - 3reps (80%)
125kgs - 5reps (90%)

130kgs - 2reps
140kgs - 1rep
150kgs - 1rep
160kgs - 1rep

170kgs - FAIL

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

Hanging Leg Raises (toes to fingers)
3x15reps

500 meter row x 3

Had the 170kgs halfway up and my back started rounding so I let go.
Feck it was heavy!

Transform

man leave out the deadlifts the day before you deadlift heavy and you would get that

G86

Trevor Coulahan wrote: »

Metcon day

Deadlift (75kgs) - 5reps
Burpees - 10reps
400m Run

5 rounds. Time: 16:15

:eek: 16 mins?!!!! NOT FAIR!!!!!! even if I did 5 rounds it still would have taken about 22 mins..:(

oh the shame...:o

Magic Eight Ball

Transform wrote: »

man leave out the deadlifts the day before you deadlift heavy and you would get that

Ah I know, it was a pretty stupid thing to do alright.

Magic Eight Ball

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

50kgs - 10reps (drop set)

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

bw - 10reps (drop set)

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

Weighted Dips
bw + 10kgs - 8reps
bw + 15kgs - 8reps
bw + 15kgs - 8reps
bw + 20kgs - 8reps
bw + 22.5kgs - 8reps

bw - 15reps

Reverse Decline Crunches
3 x 20reps

500 meter row x 3

Magic Eight Ball

Squat
65kgs - 5reps
70kgs - 5reps
75kgs - 5reps
80kgs - 5reps
85kgs - 5reps

60kgs -10reps

Inverted Rows
15reps x 5sets

Deadlifts
100kgs - 5reps
105kgs - 5reps
110kgs - 5reps
120kgs - 5reps
125kgs - 5reps

60kgs - 15reps

Gliding lunges
15kgs (per hand) x 8reps (per leg) - 5sets

Reverse Crunches
8kgs - 3x20reps

Weighted Crunches
20kgs - 3x30reps

500m Row x 3

Magic Eight Ball

20 Pull ups
10 Front Squats (50kgs)
8 Burpees

4 Rounds - Time: 17:39

Dips x 10reps & Back Extensions(10kgs) x 10reps

5 Rounds

Cleans
30kgs - 10reps
35kgs - 10reps
40kgs - 10reps
40kgs - 10reps

Hanging Leg Raises(Knees to elbows)
3 x 15reps

500m Row x 3

Magic Eight Ball

I have a new program cycle but I figure there's no point in starting it till next week as I only have 3 days in the gym this week.

Just doing whatever comes to mind so.

Magic Eight Ball

Dumbbell Bench Press
22.5kgs - 8reps
25kgs - 8reps
27.5kgs - 8reps
30kgs - 4reps
20kgs - 15reps

Chins
5 x 8reps (bodyweight)

Reverse Decline Crunches
3 x 20reps

Ab Roller
3 x 20reps

Floor Wipers
3 x 30reps

500m Row & DB Push Ups - 15reps x 3 rounds

The body may have been in the gym, but the mind was well and truly in the pub

Magic Eight Ball

x 8

x 4

x 2

x AMRAP

Christmas day workouts.. always the hardest.

Magic Eight Ball

Squat
65kgs - 5reps
70kgs - 5reps
75kgs - 5reps
80kgs - 5reps
80kgs - 5reps

Inverted Rows
15reps x 5sets

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

Dips
10reps x 5sets

Reverse Crunches
8kgs - 3x20reps

Weighted Crunches
20kgs - 3x30reps

500m row x 5

Horrible.. :rolleyes:

G86

Trevor Coulahan wrote: »

Squat
65kgs - 5reps
70kgs - 5reps
75kgs - 5reps
80kgs - 5reps
80kgs - 5reps

Inverted Rows
15reps x 5sets

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

Dips
10reps x 5sets

Reverse Crunches
8kgs - 3x20reps

Weighted Crunches
20kgs - 3x30reps

500m row x 5

Horrible.. :rolleyes:

You missed a part there...

Reverse Crunches
FOLLOWED BY..
...Snooze x 5 mins

Magic Eight Ball

G86 wrote: »

You missed a part there...

Reverse Crunches
FOLLOWED BY..
...Snooze x 5 mins

Ahh come on, you totally just burned me right there!! :pac:
Yes I fell asleep between crunches, tell the world thank you..

It's not that big a deal.. I was hungover damnit

This will not be forgotten you.

Magic Eight Ball

500m Run
Bodyweight Deadlifts (75kgs) x 8reps
One Arm Kettle bell catch swings (20kgs) x 8reps
Kettle bell One Arm Press (20kgs) x 8reps

6 rounds for time.

Time: 28:20

I stole this metcon from Transform.
Man it looked so easy on paper, I figured this would be a handy workout.. wrong! The KB presses were horrible.

Highly recommend this if your looking to get the bollox kicked outta ya.

Magic Eight Ball

Bench Press
60kgs - 5reps
65kgs - 5reps
65kgs - 5reps
70kgs - 5reps
75kgs - 3reps

40kgs - 20reps (drop set)

Pull-Ups
8reps x 5sets

Cable Row
100kgs - 10reps
120kgs - 10reps
120kgs - 10reps
130kgs - 10reps
140kgs - 10reps

DB Push Ups
15reps x 5sets

Hang Cleans (40kgs) & Dips
21 - 15 - 9

Reverse Decline Crunches
3 x 20reps

Side Bends
12reps x 3sets (30kgs)

500m Run x 3

Bench feels like ****e.. :rolleyes:

Transform

Trevor Coulahan wrote: »

500m Run
Bodyweight Deadlifts (75kgs) x 8reps
One Arm Kettle bell catch swings (20kgs) x 8reps
Kettle bell One Arm Press (20kgs) x 8reps

6 rounds for time.

Time: 28:20

I stole this metcon from Transform.
Man it looked so easy on paper, I figured this would be a handy workout.. wrong! The KB presses were horrible.

Highly recommend this if your looking to get the bollox kicked outta ya.

tough tough workout and much harder than it looks - need plenty of room just in case you do not make the catch on the KB swings also.

Do not worry about the bench - shoudlers are going to be a bit tired from yesterdays workout anyway

Magic Eight Ball

New program, new stats..

Weight: 75kgs
Body Fat: 5.5%

Elevated split squats
12.5kgs (per hand) 8reps (per leg) x 4 sets

Renegade rows
12.5kgs - 8reps x 4sets

Dips
10kgs - 5reps
10kgs - 5reps
15kgs - 5reps
20kgs - 5reps
20kgs - 5reps

Back extensions
8reps per leg x 5sets

Knees to elbows
15reps x 4sets

Lean away lateral raises
7.5kgs - 12reps x 4sets

Crunches
100reps

Took it fairly handy today with the weight as I'm not entirely 100%.

Transform

Trevor Coulahan wrote: »

New program, new stats..

Weight: 75kgs
Body Fat: 5.5%

Elevated split squats
12.5kgs (per hand) 8reps (per leg) x 4 sets

Renegade rows
12.5kgs - 8reps x 4sets

Dips
10kgs - 5reps
10kgs - 5reps
15kgs - 5reps
20kgs - 5reps
20kgs - 5reps

Back extensions
8reps per leg x 5sets

Knees to elbows
15reps x 4sets

Lean away lateral raises
7.5kgs - 12reps x 4sets

Crunches
100reps

Took it fairly handy today with the weight as I'm not entirely 100%.

good man trev - save the big stuff for a week or two.

cardio,shoot me

your 5.5% ? christ, id die at that bf!

G86

Trevor Coulahan wrote: »

New program, new stats..

Weight: 75kgs
Body Fat: 5.5%

.