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"Rise and Rise Again....Gillingham Deadlift"

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    #182
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    Warmups
    few stretches and dislocations

    Strict Press
    37.5x15
    42.5x12
    47.5x9
    52.5x6
    57.5x4

    Seated MP
    42.5x10x5

    Skull crushers superseted with barbell curls
    32.5kg x10x10

    Rev grip pullups
    4x2
    5x2

    Cardio
    20 minutes on the bike. 30 seconds on 30 seconds off res 7 keeping rpm above 110

    Thoughts

    gtv is boring. Presses were fine. Interverals on the bike are much harder than the ark trainer


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    #183
    itsallaboutheL
    Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    We abused you in similiar intervals while you were on the bike


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    #184
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    itsallaboutheL wrote: »
    We abused you in similiar intervals while you were on the bike

    and i quote

    "FFS sake i cant get into this f*cking belt...how did i get fatter between sets!" Mr L -2010


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    #185
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    Last night

    jitz 1hr 30 min

    great crack...some xmas fun doing demo stuff ( stuff that would be no use on the street but great fun on mats lots of rolls and flips and stuff)


    Today
    lots of warm ups including 2 cups of coffee..

    Power cleans
    40x3
    60x3
    70x2x3

    Rack pulls -mid shin
    70x3
    110x3
    130x1
    150x1-Beltless all time PB
    170x1
    190x1
    200x fail

    Barbell holds
    110 count 30
    130 count 30
    135 count 30

    RDL's
    82.5x10x4

    Thoughts
    so wanted 200 to round off the year on the rack pulls. the 190 was fast..200 would not budge a cm...happy enough with everything else. was rushing through the RDL's has have family stuff too do. will do some core and stretching/rolling later again


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    #186
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    Today

    Squats
    bar x 10 x3
    70x3
    90x3
    110x3
    130x1
    137.5x5x2

    Seated row
    40kgx15
    50x15
    60x12x2

    Tri pushdowns
    20kgx15
    30x15x2


    Toughts
    Quick and effective.


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    #187
    d'Oracle
    Registered Users Posts: 7,025 ✭✭✭d'Oracle


    the drifter wrote: »
    Today

    Squats
    bar x 10 x3
    70x3
    90x3
    110x3
    130x1
    137.5x5x2

    Seated row
    40kgx15
    50x15
    60x12x2

    Tri pushdowns
    20kgx15
    30x15x2


    Toughts
    Quick and effective.

    What was your post workout meal like?


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    #188
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    d'Oracle wrote: »
    What was your post workout meal like?

    Bloatastic...


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    #189
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    bump..? :pac:


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    #190
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    Parsley wrote: »
    bump..? :pac:

    **** off.


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    #191
    itsallaboutheL
    Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    lol


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