The muffin man can have his muffin top back

Stench Blossoms

Still injured.

Warm up: Rollin' and loooooads of stretching. Was able to get into a squat position without pain.

Deadlifts on 1
Bar x 10
40kg x 5
60kg x 5
80kg x 1
90kg x 1
95kg x 1
97.5kg x F
97.5kg x 1
100kg x F
100kg x 1

Deadlifts off the floor
80kg 5 x 2

RDLs wide grip
45kg 4 x 10

Hamstring band things and leg raises
3 rounds - 10 each leg

Chins
2 x 2

More stretching

Hanley

Stench Blossoms wrote: »

Warm up: Rollin' and loooooads of stretching. Was able to get into a squat position without pain.

Welcomes!

Stench Blossoms

A1) Bench
Bar x 10
30kg x 5
37.5kg x 4
40kg x 3
42.5kg x 2
40kg x 4
42.5kg x 3
45kg x 2

B1)Incline
32.kg x 8
32.kg x 8
32.kg x 10

C1) Close Grip Bench
32.5kg x 8
32.5kg x 8
32.5kg x 6 (AMRAP)

3 Rounds:
D1) Bent Over Rows 42.5kg x 6
D2) C/S Row 24kg x 12
D3) Bent Over Flys 2.55kg x 25

yuck

Stench Blossoms

Warm up:
Glute bridges
Hip flexor stretch
Goblet squats
planks
more glute stuff.

Deadlifts
Bar x 10
40kg x 5
60kg x 3
80kg x 2
90kg x 1
95kg x 1

Chins
3 x 2

Looks like I did f'all but the glute stuff at the start took forever. Trying my best to get rid of the rounding.

https://www.youtube.com/watch?v=aKG-VFPD2e8

https://www.youtube.com/watch?v=JJUDDZQr7PM

RidleyRider

They flew off the floor!

Stench Blossoms

30mins of stretching, rolling including:

Glute bridges,
one leg glute bridges
planks,
reverse lunges,
hip flexor thingys.

Bit of HIIT to change it up:

5 rounds
16kg swing x 10 (prob should have went heavier but didn't want to aggravate my leg.)
Battle rope for 10-15sec

Prowler runs -dying

Stench Blossoms

Warm up:
Glute bridges
Hip flexor stretch
Goblet squats
planks
more glute stuff.

Deadlifts
Bar x 10
40kg x 5
60kg x 3
80kg x 2
90kg x 1
95kg x 1
100kg x 1
105kg x 1 PR
107.5kg x F
107.5kg x 1 PR
110kg x 1 PR

Chins
5 x 2

https://www.youtube.com/watch?v=aDA6JyB9gKI

coffee_cake

That's awesome!! well done!

RidleyRider

Nice socks....

Hanley

I'm just glad that 110 didn't go up.

Da Za

Good stuff on the PR

Stench Blossoms

*All the glute stuff.*

Tried doing squats but I'm still coming up on my left side before my right so parked them and did glutes.

Bout 5 or 6 rounds of:

Glute bridges - 40kg x 8 3sec at the top
Donkey kicks - 8 each side
Planks

Stench Blossoms

An hour or so of AmazingEmmet stretching the bejesus out of me.

Evil man.

COH

Stench Blossoms wrote: »

An hour or so of AmazingEmmet stretching the bejesus out of me.

Evil man.

Been there... so much pain

Hanley

COH wrote: »

Been there... so much pain

I kinda want a go now.

Stench Blossoms

Stretch, stretch, stretch. All uncomfortable. All ew'ie.

Bench
Bar x 10
30kg x 5
35kg 5 x 5

Floor Press
Bar x 10
22.5kg 3 x 10

Shoulder Press, Rows
45sec on, 15sec break
3 rounds.
20kg and 10kg.

Shoulder something or others/Reverse Lunge
3 rounds
15
10

Stench Blossoms

Stretched, foam rolled, tried to squat. Left hip hurt. Went home.

helliwen

gymfreak

Nothing worse than being injured...hope ya get better soon!

On the plus side you could use this time to get savage at pullups and benching!!

Stench Blossoms

Deadlifts:
20kg x 10
40kg x 5
50kg x 3
60kg x 3
60kg x 3
70kg x 1
80kg x 1
90kg 5 x 1

Rack Pulls:
70kg 4 x 6

Bent Over Rows:
30kg 5 x 8

10 Inverted Rows + 10 DB Bench press with 10kg dbs - 12 mins, 8 rounds.

Stench Blossoms

Benching like a baby

Bench:
20kg x 10
30kg x 5
37.5kg x 4
40kg x 3
37.5kg x 3
37.5kg x 3
37.5kg x 3

Close grip:
25kg 4 x 8

Push press + Split squats 45/o 15/off
3 rounds

Shoulder something or others + more split squats
15
3 rounds.

Stench Blossoms

And then I had this for breakfast

coffee_cake

what is that

Stench Blossoms

Eggs, cheese, Gubeen ham, avocado, chilli, tomato and a mocha.

conzy

Can't beat the Avocados... My new game is buying the green ones and trying to open them just in time, not to hard, not too ripe.

Its like Avocado Russian Roulette. I could buy the ripe ones but they are twice the price

Hanley

COH wrote: »

Been there... so much pain

Stench Blossoms wrote: »

And then I had this for breakfast

WHERE.

Stench Blossoms

Hanley wrote: »

WHERE.

Fumbally.

The place where Breffni keeps stalking me.
They do amazing coffee as well (3FE).

discus

Stench Blossoms wrote: »

Stretched, foam rolled, tried to squat. Left hip hurt. Went home.

This is my kind of log!

Stench Blossoms

discus wrote: »

This is my kind of log!

I might have kicked something on the way out. The lads in Raw are well used to me at this stage having little moany fits.

Hanley

Stench Blossoms wrote: »

Fumbally.

The place where Breffni keeps stalking me.
They do amazing coffee as well (3FE).

OMW!