And here we go....

ferike1

Two of my boxing pics!

ferike1

Hanley made a crack about my pants hiding my thin quads so I took these!







Had to stand on my parallettes lol!

ferike1

Time for another Vid!

https://www.youtube.com/watch?v=DzBqvgGIACs

Just messing around with BW stuff.

ferike1

Front Squats

80 x 5
92.5 x 5
105 x 5

Pistol squats
1 x 12
1 x 24kg x 5

Ring dips
3 x 10

Outdoor class

ferike1

Wide grip HSPUs
10,8,6

Close grip HSPUs
5,4,3

Pseudo planche
4 x 10

Side to side holds on bar
3 x 4

Lateral raises with fat grips
8kgs x 3 x 10

Dragon flags
2 x 8

Pike pushups
3 x 12

Sissy squats
3 x 10

Superman pushups 1 x 20

Shoulders were pumped after that workout!

pinzas

Ferike what kind of meals are you throwing together for IF?

ferike1

Diet plans are not allowed here but I will pm you!

KABLOOEY

Would appreciate if you could copy me in on that PM big man!

ferike1

PM coming soon. Sorry just busy with work!

Deadlifts
125 x 3
142.5 x 3
160 x 6

Semi Glute ham raise
4 x 8

Assisted Stand to stand bridges
2 x 5

Straight bar dips

2 x 15

Bulgarian lunges
2 x 20kg x 12
BW x 20

johnfaul

if you have the time i would like to see what your having on the IF thanks man

ferike1

Here is an excel I made about the foods I eat on training and non training days and the quantities I eat of them

http://www.mediafire.com/view/?uvyy8s7nl53vkvz

pinzas

Blocked on my work computer anyhow, I'll try later at home

ferike1

Great day

Won the fighting fit chin up challenge with 32 chins in a minute!

€100 worth of supplements to follow! Happy days!

Yesterday's chest

Diamond, Normal, wide, side to side pushup
Superset
10,8,6

Ring dips
10, 8, 6

Iron flag practice raises with feet on platform
6,5,4

1 arm dumbell extension pushups
3 x 5 each side

side to side dumbbell plyometric pushups
10 each side x 3
(dumbbell is in the middle and you push up and turn your body to the landing your hand on the dumbbell)

Two dumbbells (one on each side) Do one pushup in the middle, jump up, hands on dumbbells and do another pushups
2 x max

3 sets max pushups (1 diamond, two standard)
(got like 15 only)

Chest is burning today

Today:
Front squats
90 x 3
100 x 3
110 x 6

ferike1

Yesterday Shoulders

HSPUs wide

10,8,6

Pike pushups
3 x 12

Semi planche pushups
4 x 10

L-sit in straddle levers

This morning
Side to side holds, pull up superset
3 x 4
5 pull ups each set

Typewriters pullups + pullups
3,2,1
5

Standard grip L-sit pullups
3 x 8

Close grip L-sit pullups
3 x 8

Ring Pull ups
3 x 8

Skin the cats
2 x 3

Dragon flag
1 x 8

1 set close grip to wide grip pullups
max (wasn't too many)

ferike1

DL
135 x 5
155 x 3
170 x 3

Semi GHR
3 x 10

Dragon flags
1 x 6

Calf stuff

Bulgarian Lunges
2 x (20kg KBS) x 12
20 x BW

ferike1

Front Squats
90kg x 5
105 x 3
120 x 3

Alternating pistols
1 x 20

Pistols
1 x 10

Shrimp squats
2 x 10

Reverse Pushups
3 x 15

L-Sit Chins with Fat Grips
3 x 8

Touching Chins L-sits
3 x 10

Gironda Chins
3 x 10

1 Arm pushups
1 x 5

Pushup extension
1 x 10

Jackhammers
2 x 8

Lever work, Windshield wipers

JJayoo

Your house is very poorly lit.

ferike1

Saving electricity, trying to be environmentally friendly.

JJayoo

On a serious note, slap on some tan and your not far off this years menshealth finalists.

ferike1

JJayoo wrote: »

On a serious note, slap on some tan and your not far off this years menshealth finalists.

Cheers man. Still some work to do but getting there

Comp is in June so I reckon I will adjust my macros mid/late Jan/Feb and do some cutting to get ready.

ferike1

Weighted Pullups

2 x 8 x 20kg

Weighted Ring pullups

1 x 4 x 20kg
1 x 5 x 20kg

Muscle ups
2 x 5

Close grip pullups
2 x 10

Ring pullups
4 x 8-10

Skin the cats
3 x 4

Front lever raises
2 x 5

L-Sit into butt ups
2 x 8

Front tuck raises
2 x 6

Dragon flag

1 x 6

Lever & handstand practice

Calf programme seated

Hanley

Man you need some anterior chain work. Not enough beach muscle there.

ferike1

Haha, are you implying I neglect my posterior chain? I am working more pistols into my routine! I struggle to find trousers that fit as it is lol. Either they are too big around the waist or feel like they want to tear around the quads.

Forgot that I also did:
3 x 10 sissy squats (not holding onto anything)
2 x 12 reverse leg raises on the machine


A lot of this was skill work for the gymnastics moves I want to be able to do!

Hanley

Hanley wrote: »

Man you need some anterior chain work. Not enough beach muscle there.

ferike1 wrote: »

Haha, are you implying I neglect my posterior chain? I am working more pistols into my routine! I struggle to find trousers that fit as it is lol. Either they are too big around the waist or feel like they want to tear around the quads.

ehhh... quite the opposite!

ferike1

You have me confused but this is nothing new (me being confused)

I thought that you were being sarcastic!

ferike1

Wide HSPUs

10,8,6

Close HSPUs
5,4,4

Pike Pushups
12,10,12

Pseudo Planche pushups
3 x 10

Lateral raises with fat gripz (just heard about extreme fat gripz, must get!)

Fat gripz chins x 15

Box jumps
2 x 8

Pistols
BW x 2 x 10
16kgs KBs x 1 x 4

Side to side holds
3 x 4

ferike1

Was a deload week on wendler so took it easier

Jackhammers
3 x 8

Side-side chins
3 x 8

Reverse pushups
3 x 12

Semi ghr
5 x 10

Close grip L-sit pulls
3 x 10

Sissy squats
3 x 10

Fat grip chins
3 x 10

Ring pullups
1 x 10

Normal chins
1 x 20

Calf programme

Fat grip tendon work

WHIP IT!

ferike1 wrote: »

Yeah, was comtemplating throwing up a pic at the end of my Built Like a Badass blog. But after Hanley's pics during the weak and the above from ferike... that ain't gonna happen!

ferike1

Ah go for it

ferike1

https://www.youtube.com/watch?v=wdnQlH87IIk

180kg x 3 Deadlift (not Hanley style but I am doing okay )


Today:
180kg x 3 Deadlift
1 x 80kg O/H
(These were just done messing)

Proper routine:
Superset
Diamond, Normal, Wide, Side to side pushups
10, 10, 8

One arm fly dumbbell extensions
3 x 5 each side

Side to side twisting Plyometric pushups with dumbbell in the middle
3 x 12

Plyometric pushups (pushing in the middle and pushing onto two dumbbells on either side)
3 x 10

Muscle ups
2 x 5

Ring dips
3 x 10

Semi iron cross extensions
3 x 5

Max pushups
x3