Bigger, harder, better, faster, stronger.

cmyk

(Messed up on backdating these, I def didn't do this workout the same week as previous dl workout???)
Deadlifts (paired with weighted press ups)
110kg X4
110kg X4
120kg X1
110kg X3
(getting frustrated with dl now, should be lifting far more, still not getting the glutes firing on it properly, too much lower back, though better this session)

Press ups
BW+20kg X10
BW+25kg X10
BW+25kg X9 (these were pretty strong)

Weighted chins (paired with lunges)
BW+10kg X6
BW+10kg X4+1
BW+10kg X7 (spot for last 3)

Lunges
2X12.5kg X8each leg
2X12.5kg X8each leg
2X12.5kg X5each leg

Side Bends (paired with tricep pushdown)
35kg X10
35kg X8
35kg X8

Tricep pushdown
35 X8
35 X9
35 X9

cmyk

Ok, I've had a few more weeks of the program above. They've been throw away workouts, don't know what's wrong, totally stalled and energy levels way down until tonight, no increases in the weights.

Going to throw in some metcons to mix things up a bit for the next couple of weeks. Might be counter-productive to my goals but feck it.

Tonight:

Barbell Step-ups (paired with pullups)

35kg X16 (8each leg)
35kg X16
35kg X16
35kg X16
45kg X10

Pullups
8,7,6,6,6

Blackjack (21) workout...this looked easy on paper
20pushups + 1squat jump
19pushups + 2squat jumps
and so on until you reach
1pushup + 20squat jumps

17mins 38secs and will be sore tomorrow
Glad to have a good strong session under my belt though.

Magic Eight Ball

cmyk wrote: »

Blackjack (21) workout...this looked easy on paper
20pushups + 1squat jump
19pushups + 2squat jumps
and so on until you reach
1pushup + 20squat jumps

Ohh I like this, so gonna steal it.

cmyk

Let me know how you get on, Originally it was press ups and burpees, but that was pretty impossible on chest/triceps, so few rounds in I switched to a squat jump.

cmyk

Back Squats (4X8) Taking it easy on back but it's getting better
(paired with Inverted Rows)
70kg X10
70kg X10
70kg X10
75kg X8

Inverted rows
BW+20kg X10
BW+20kg X10
BW+20kg X10
BW+25kg X10

Back extension (paired with Band pullaparts)
10kg 3X10

Pull aparts
3X10

Weighted dips
BW+10kg X8
BW+10kg X8
BW+10kg X9

Side Bridges/Bird dogs/stretching

Transform

cmyk wrote: »

Ok, I've had a few more weeks of the program above. They've been throw away workouts, don't know what's wrong, totally stalled and energy levels way down until tonight, no increases in the weights.

Going to throw in some metcons to mix things up a bit for the next couple of weeks. Might be counter-productive to my goals but feck it.

Tonight:

Barbell Step-ups (paired with pullups)

35kg X16 (8each leg)
35kg X16
35kg X16
35kg X16
45kg X10

Pullups
8,7,6,6,6

Blackjack (21) workout...this looked easy on paper
20pushups + 1squat jump
19pushups + 2squat jumps
and so on until you reach
1pushup + 20squat jumps

17mins 38secs and will be sore tomorrow
Glad to have a good strong session under my belt though.

like it and a good metcon now and again is good also keep in mind that one week in every 6-7 weeks should be a deload or light week - just do lots of stretching, foam rolling and generally take it real easy for a week

cmyk

Transform wrote: »

like it and a good metcon now and again is good also keep in mind that one week in every 6-7 weeks should be a deload or light week - just do lots of stretching, foam rolling and generally take it real easy for a week

Thanks man, been struggling with lower back for last month or so, even physio not doing much, so haven't actually done a heavy week for a while.

cardio,shoot me

Did you leave the red band in TF by any chance? if so , legend

cmyk

Elevated split Squats paired with pullups
2X10kg X16 (8 each leg)
2X10kg X16
2X10kg X16
2X10kg X16

Pullups
7,6,6,6

Shoulder Press paired with SLDL
40kg X8
40kg X8
40kg X8
40kg X8

SLDL
75kg X7
75kg X8
75kg X8
75kg X8

Band face pulls/side bridges/bird dogs/stretching and then this...:D