If the bar ain't bending...

Magic Eight Ball

Trap Bar Deadlift
120kgs - 5reps
130kgs - 5reps
135kgs - 5reps
140kgs - 5reps
150kgs - 5reps

Inverted Rows
10reps x 5sets

Wall Balls
20reps x 4sets (8kg ball)

Weighted Push-ups
20kgs - 8reps
25kgs - 8reps
30kgs - 8reps
35kgs - 8reps

Was a pretty **** workout. Deadlifts got a little sloppy.

Magic Eight Ball

70kg Bench Press - 5reps
100kg Deadlift - 5reps
Pull-ups -5reps

x 5 rounds.

Ring pull-ups/Chins (I dunno the proper name)
5reps x 4 sets

+ A whole load of fun on the rings. :pac:

Decline Reverse Crunches
20reps x 3 sets

The rings are sooo much fun.

Transform

Trevor Coulahan wrote: »

70kg Bench Press - 5reps
100kg Deadlift - 5reps
Pull-ups -5reps

x 5 rounds.

Ring pull-ups/Chins (I dunno the proper name)
5reps x 4 sets

+ A whole load of fun on the rings. :pac:

Decline Reverse Crunches
20reps x 3 sets

The rings are sooo much fun.

muscle ups far off?

Cravez

Trevor Coulahan wrote: »

Ring pull-ups/Chins (I dunno the proper name)
5reps x 4 sets

+ A whole load of fun on the rings. :pac:

Dunno the proper name either myself

Looked quite solid doing the pull-ups/chins on the rings for the first time too

Magic Eight Ball

Transform wrote: »

muscle ups far off?

I wouldn't hold my breath on the muscle ups just yet.
Michael Cravez was very informative and a massive help with all things ring related though. (Cheers Mike)

On his recommendation I'm gonna do alot more of my dipping/chins and pull ups on the rings.

I'll get that muscle up.. eventually! :pac:

Magic Eight Ball

Elevated split squats
17.5kgs (per hand) 8reps (per leg)
17.5kgs (per hand) 8reps (per leg)
17.5kgs (per hand) 8reps (per leg)
20kgs (per hand) 8reps (per leg)

Renegade rows
15kgs - 8reps
15kgs - 8reps
15kgs - 8reps
17.5kgs - 8reps

Dips
20kgs - 5reps
25kgs - 5reps
30kgs - 5reps
30kgs - 5reps
35kgs - 5reps

Back extensions
16reps x 5sets

Knees to elbows
15reps x 4sets

Lean away lateral raises
10kgs - 12reps x 4sets

Crunches
100 reps (15kgs)

Lateral raises are sooo boring, and the weight won't go up.
I really wanna do single dips for max weight but never have the time.

Magic Eight Ball

Kettle Bell Swings (20kg)
Dips
Hang Cleans (40kgs)
Reverse curls

21 - 18 - 15 - 12 - 9 - 6 - 3

Time: 18:53 (Poxy time, Don't care!!)

20 minute jog.

lots & lots of ring practice, including..

Hanging L-sits, pull-up/chin combo, leg raises (toes to fingers), static holds etc, etc

Magic Eight Ball

Oh remind me to try ring flyes tomorrow..

G86

Trevor Coulahan wrote: »

Kettle Bell Swings (20kg)
Dips
Hang Cleans (40kgs)
Reverse curls

21 - 18 - 15 - 12 - 9 - 6 - 3

Time: 18:53 (Poxy time, Don't care!!)

Would ya rob my grave as quick?:D

Oh aye and sort that time out already! (you KNOW you care:p)

Magic Eight Ball

Gra86 wrote: »

Would ya rob my grave as quick?:D

haha.. I didn't pick this, was part of my program. Take it up with Transform.

Magic Eight Ball

500m Row x 7
Burpees
Push-ups

21 - 18 - 15 - 12 - 9 - 6 - 3

Ab Roller
20reps x 3sets

More fun on the rings, pull-ups, static holds etc.

G86

Trevor Coulahan wrote: »

haha.. I didn't pick this, was part of my program. Take it up with Transform.

Meh!!:p

Anyhow, you still need to sort it out:D

Magic Eight Ball

Gra86 wrote: »

you still need to sort it out:D

That could mean any number of things!

I may do some light trap bar deadlifting and follow it with singles for max weight today. decisions, decisions!

G86

Trevor Coulahan wrote: »

That could mean any number of things!

Magic Eight Ball

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

140kgs - 1rep
150kgs - 1rep
160kgs - 1rep
170kgs - 1rep (PB)

Inverted Rows
10reps x 5sets

Wall Balls
20reps x 4sets (8kg ball)

Weighted Push-ups
20kgs - 8reps
25kgs - 8reps
30kgs - 8reps
40kgs - 8reps

One Arm Press
22.5kgs - 8reps
22.5kgs - 8reps
25kgs - 8reps
25kgs - 8reps

Banged out a few quick leg raises (toes to fingers) on the rings at the end.

Magic Eight Ball

I can taste that 180 lift!!



200kgs by summer time..

Transform

massive lifting man!!!

Whats your weight?

Magic Eight Ball

Transform wrote: »

massive lifting man!!!

Whats your weight?

74 - 75kgs at the mo.

cardio,shoot me

sure its only a trap bar tho :P (kidding)

Cravez

Good lifting today man!

Magic Eight Ball

Michael Cravez wrote: »

Good lifting today man!

Not half as impressive as those Jedi moves you were producing on the push up bars.
Start a log already.

itsallaboutheL

Trevor Coulahan wrote: »

Not half as impressive as those Jedi moves you were producing on the push up bars.
Start a log already.

there's more than one fitness forum in ireland trev :cool::)

Magic Eight Ball

itsallaboutheL wrote: »

there's more than one fitness forum in ireland trev :cool::)

Mike was saying he has a log on another forum alright, but you underestimate how lazy I am. :pac:

Magic Eight Ball

cardio,shoot me wrote: »

sure its only a trap bar tho :P (kidding)

Leave me alone mister big power lifter. I'm a little skinny bradpants.

cardio,shoot me

lol :P is that a way of calling me fat ?


btw , michael keeps his log on teamtest.com :P

Magic Eight Ball

cardio,shoot me wrote: »

lol :P is that a way of calling me fat ?


btw , michael keeps his log on teamtest.com :P

L was kind enough to send me the link. Class forum alright.

cardio,shoot me

its a bit dead at this stage to be honest, only around 20 active members.

Magic Eight Ball

Crossfit "Helen"
400m Run
21 Kettle Bell swings (24kg)
12 Pull-ups

- 3 Rounds

Time: 10:20 (Wasn't giving it my best so not bothered about the crap time.)

500m Row x 3

Decline Reverse Crunches
20reps x 3 sets

Randomness on the Olympic Rings;
Static holds, L-sits, pull-up/chin-up combo (I did one set weighted with 10kgs)

Transform

come on muscle ups!!!

Magic Eight Ball

Transform wrote: »

come on muscle ups!!!

I just need to learn false grip is all.