The muffin man can have his muffin top back

Stench Blossoms

Week 1 Day 3


Warm up:
walls slides x15
lateral hurdles step x5 each side
linear hurdle step x5 each side

Deadlift
Warm up: 20kg x 5, 25kg x 5, 30kg x 5, 35kg x 5, 40kg x 5, 50kg x 5, 55kg x 5

60kg x 5
60kg x 5
60kg x 5
60kg x 5
60kg x 5

AND I DIDN'T DIE! Woohoo!

Dumbell shoulder press & One arm row alternating sets
Shoulder press
20kg x 12
20kg x 12
20kg x 12
20kg x 12
20kg x 8 + 4

One arm row
10kg x 10 each arm
10kg x 10 each arm
10kg x 10 each arm
10kg x 10 each arm
10kg x 10 each arm

Push Ups & Ring rows alternating sets.
No rest between push ups and ring rows.
3 x 8 of both.

Stench Blossoms

Week 2 Day 1

Warm up:
walls slides x15
lateral hurdles step x5 each side
linear hurdle step x5 each side
x3

Squat warm up 20kg x 10

Squat
10 x 10 40kg

Push Ups & Ring Rows
5x14
5x12

Row Interval
150m x12 reps w/ 45s recovery

Stench Blossoms

Week 2 day 2

Warm up
walls slides x15
lateral hurdles step x5 each side
linear hurdle step x5 each side

Bench Press
20kg x 10 x10

Didn't do chins but did underhand lat pulldowns.
36kg x 8 x 10

Stiff leg deadlift
40kg x 12
40kg x 12
42.5kg x 12
42.5kg x 6 + 4 + 2

Squat
35kg x 5
35kg x 5
35kg x 5
35kg x 5
35kg x 5

20min arsing around on the treadmill.

Stench Blossoms

Week 2 Day 3


Warm up:
walls slides x15
lateral hurdles step x5 each side
linear hurdle step x5 each side

Deadlift
Warm up: 20kg x 3, 30kg x 3, 40kg x 3, 50kg x 3, 60kg x 3
65kg x 3
65kg x 3
65kg x 3
65kg x 3
65kg x 3

Dumbell shoulder press & One arm row alternating sets
Shoulder press
20kg x 10
20kg x 10
20kg x 10
20kg x 10


One arm row
12.5kg x 10 each arm
12.5kg x 10 each arm
12.5kg x 10 each arm
12.5kg x 10 each arm

Push Ups & Ring rows alternating sets.
No rest between push ups and ring rows.

This is where the sh!T hit the fan. Got down to do my push ups and got a shooting pain in my stomach just below and to the left of my belly button. Couldn't even get into a plank position without being a bucketload of pain. It's still sore now but not sore to touch which I find strange. Not sure what it is.

Ring rows 4 x 8

Video to follow.

Stench Blossoms

I think I need to drop my hips more.

Stench Blossoms

Week 3 Day 1

Warm up:
walls slides x15
lateral hurdles step x5 each side
linear hurdle step x5 each side
x3

Push Ups & Ring Rows
4x15
4x14

Squat warm up 20kg x 10

Squat
10 x 10 45kg

Row Interval
150m x15 reps w/ 45s recovery

Stench Blossoms

Week 3 day 2

Warm up
walls slides x15
lateral hurdles step x5 each side
linear hurdle step x5 each side

Bench Press
22.5kg x 10 x10

Squat
40kg x 5
40kg x 5
40kg x 5
40kg x 5
40kg x 5

Stiff leg deadlift
47.5kg x 8
47.5kg x 8
47.5kg x 8

20min on the treadmill.

Stretching.

Didn't do chins. Gonna do them tomorrow when I'll have someone in the gym to lift me up. It ain't fun being a midget.

Stench Blossoms

Week 3 Day 3


Warm up:
walls slides x15
lateral hurdles step x5 each side
linear hurdle step x5 each side

Deadlift
Warm up: 20kg x 1, 30kg x 1, 40kg x 1, 50kg x 1, 60kg x 1, 65kg x 1

70kg x 1
70kg x 1
70kg x 1
70kg x 1
70kg x 1

Dumbell shoulder press & One arm row alternating sets
Shoulder press
25kg x 8
25kg x 8
25kg x 8

One arm row
12.5kg x 15 each arm
15kg x 15 each arm
15kg x 15 each arm


Push Ups & Ring rows alternating sets.
No rest between push ups and ring rows.

5 x 8 of each

Chins
10
8
9
8
7
6...And then died

Stench Blossoms

70kg x 1

Hanley

That was fantastically easy looking.

Stench Blossoms

I was very tempted to try 75 again but didn't wanna stray from the program.

Stench Blossoms

Week 4 Day 1

Warm up:
walls slides x15
lateral hurdles step x5 each side
linear hurdle step x5 each side
x3

Squat warm up 20kg x 5

Squat
10 x 5 50kg

Push Ups
1 x 21
1 x 14
1 x 10

Ring Rows
1 x 16
1 x 10
1 x 8

Row Interval
150m x10 reps w/ 45s recovery

Stretch

Stench Blossoms

Week 4 day 2

Warm up
walls slides x15
lateral hurdles step x5 each side
linear hurdle step x5 each side

Bench Press
25kg x 5
27.5kg x 5
27.5kg x 5
27.5kg x 5
30kg x 5
30kg x 5
30kg x 5
30kg x 5
30kg x 5
30kg x 5

Squat
45kg x 5
45kg x 5
45kg x 5
45kg x 5
45kg x 5

Stiff leg deadlift
52.5.5kg x 6
52.5.5kg x 6
52.5.5kg x 6
52.5.5kg x 6

Lat pull down
36kg x 10

...then I saw the assisted chin thing was free so used that
32kg x10
36kg x 10 ('cause I'm a clown and didn't realise the lower the weight the harder they are)
32kg x10
32kg x10
32kg x10
32kg x10
32kg x10
32kg x10
32kg x10

After every set i was saying 'no more' 'cause my arms were killing me. But I carried on. Go me.

20min on the treadmill.

Stench Blossoms

Week 4 Day 3

Warm up:
walls slides x15
lateral hurdles step x5 each side
linear hurdle step x5 each side

Foam rolled the shiz outta my wrists hoping it was help ease the pain from the chins yesterday.

Deadlift
Warm up: 25kg x 5, 30kg x 5, 40kg x 5, 50kg x 5, 60kg x 5

65kg x 5
65kg x 5
65kg x 5
65kg x 5
65kg x 5

All felt rotten. All felt messy. Think I was doing them do quickly.

Dumbell shoulder press & One arm row alternating sets
Shoulder press
25kg x 10
25kg x 10
25kg x 10
25kg x 10

One arm row
15kg x 20 each arm
12.5kg x 20 each arm
12.5kg x 20 each arm

Push Ups & Ring rows alternating sets.
No rest between push ups and ring rows.

4 x 10 of each

Stench Blossoms

Week 5 Day 1

Warm up:
walls slides x15
lateral hurdles step x5 each side
linear hurdle step x5 each side
x3

Squat warm up 40kg x 4

Squat
10 x 4 55kg

Push Ups
1 x 22
1 x 13
1 x 10

Ring Rows
1 x 15
1 x 11
1 x 7

Row Interval
150m x12 reps w/ 30s recovery

Stretch

Hanley

Bum could do with being a bit lower and chest up harder on the DLs. Still hilariously easy looking - don't forget the mental block you had for singles approaching that weight not too long ago

Stench Blossoms

Week 5 day 2

Warm up
walls slides x15
lateral hurdles step x5 each side
linear hurdle step x5 each side

Stiff leg deadlift
55.5kg x 5
55.5kg x 5
55.5kg x 5
55.5kg x 5
55.5kg x 5 grip was really giving out on this one

Squat
50kg x 5
50kg x 5
50kg x 5
50kg x 5
50kg x 5

Bench Press
32.5kg x 4
32.5kg x 4
32.5kg x 4
32.5kg x 4
32.5kg x 4
32.5kg x 4
32.5kg x 4
32.5kg x 4
35kg x 4
35kg x 4

Assisted Chins
32kg x10 x10

20min on the treadmill.

Stench Blossoms

Week 5 Day 3

Warm up:
walls slides x15
lateral hurdles step x5 each side
linear hurdle step x5 each side

Deadlift
Warm up: 30kg x 3, 40kg x 3, 50kg x 3, 60kg x 3

70kg x 3
70kg x 3
70kg x 3
70kg x 3
70kg x 2 + 1

Last set wasn't great. Felt like I was just going to drop the weight as my hand was all sweaty.

Dumbell shoulder press & One arm row alternating sets
Shoulder press
20kg x 20
20kg x 13
20kg x 9

One arm row
12.5kg x 20 each arm
12.5kg x 20 each arm
12.5kg x 15 each arm

(On the last set I could only do 8 with my left arm before having to take a break)

Push Ups & Ring rows alternating sets.
No rest between push ups and ring rows.

4 x 12 Pushups
4 x 10 ring rows

Stretching

Hanley

Remind me we have to work on bracing and linking next time

See the way you lose a bit of power thru your core? It's happening because of the earlier thing I said on not locking your core up tight enough. There's TONNES more strength there with a few tekkers improvements

Stench Blossoms

Ok cool. I might try it again over the weekend with just the bar.

Stench Blossoms

Week 6 Day 1

Warm up:
walls slides x15
lateral hurdles step x5 each side
linear hurdle step x5 each side
x3

Squat warm up 25kg x 3

Squat
10 x 3 57.5kg

Push Ups
1 x 22
1 x 13
1 x 10

Ring Rows
1 x 15
1 x 11
1 x 7

Row Interval
150m x15 reps w/ 30s recovery

Stretch

Stench Blossoms

Stench Blossoms

Week 6 day 2

Warm up
walls slides x15
lateral hurdles step x5 each side
linear hurdle step x5 each side

Bench Press
35kg x 3 x 10

Stiff leg deadlift
60kg x 3
60kg x 3
60kg x 3
60kg x 3
60kg x 3
60kg x 2 + 1

Squat
55kg x 5
55kg x 5
55kg x 5
55kg x 5
55kg x 5

Assisted Chins
32kg x10 x10

Didn't do the treadmill run.

Woke up in the middle of the night with my left calf cramping. Didn't move, it went away. Woke up again with my right calf cramping and the pain was so unbelievable that I jerked my leg. Absolutely killing me now. I attempted to do the run but my calf was just not playing ball today.

Stench Blossoms

Week 6 Day 3

Warm up:
walls slides x15
lateral hurdles step x5 each side
linear hurdle step x5 each side

Deadlift
Warm up: 50kg x 1, 55kg x 1, 60kg x 1, 65kg x 1, 70kg x 1

75kg x 1
75kg x 1
75kg x 1
75kg x 1
75kg x 1

...and then I decided to go WILD and did

80kg x 1 <- That's a PR right there.

Dumbell shoulder press & One arm row
Shoulder press with Rest Pause
25kg x 15
25kg x 8
25kg x 6

One arm row Rest Pause
12.5kg x 23 each arm
12.5kg x 18 each arm
12.5kg x 15 each arm


Push Ups & Ring rows alternating sets.
No rest between push ups and ring rows.

5 x 12 Pushups
5 x 10 ring rows

Stretching

Stench Blossoms

Week 7 Day 1

Warm up:
walls slides x15
lateral hurdles step x5 each side
linear hurdle step x5 each side
x3

Squat warm up 50kg x 5

Squat
10 x 3 60kg

Push Ups
1 x 26
1 x 15
1 x 10

Ring Rows
1 x 20
1 x 14
1 x 10

Row Interval
150m x10 reps w/ 30s recovery

Stretch

Stench Blossoms

Week 7 day 2

Warm up
walls slides x15
lateral hurdles step x5 each side
linear hurdle step x5 each side

Bench Press
35kg x 3 x 10

Squat
57.5kg x 5
57.5kg x 5
57.5kg x 5
57.5kg x 5
57.5kg x 5

Stiff leg deadlift
60kg x 3
60kg x 3
62.5kg x 3
62.5kg x 3
62.5kg x 3
62.5kg x 3

Assisted Chins
32kg x10
32kg x10
32kg x10
32kg x10
32kg x10
32kg x10
27kg x 10
27kg x 10
27kg x 8
27kg x 8

Stretch.

Stench Blossoms

Squats, deadlifts, push ups, and ring rows in revolution fitness

Finished with 75kg squat, 85kg deadlift, 31 push ups, 20? ring rows.

Measurements down as well which is always a plus.

Stench Blossoms

Week 1 Day 1

Warm up (completely forgot to write down my new warm up so did the old one)
walls slides x15
lateral hurdles step x5 each side
linear hurdle step x5 each side

Squat and Incline DB Press alternating
4 x 8 40kg squats
4 x 8 20kg db press

Good Mornings and Single Leg DL alternating
GM 3x15 20kg
Single Leg DL 3x12 20kg

Lat Pulldown,Push Ups5 Seated Med Ball Twist alternating
LP 3 x 15 36kg
Push ups 2x25, 1 x 13 + 12 on knees
Med Ball 3 x 30 6kg

I am FOOKED.

Don't know if I'm doing GM's right or not so here's a video.

Hanley

Stench Blossoms wrote: »

I am FOOKED.

Don't know if I'm doing GM's right or not so here's a video.

MWUHAHAHAHAHA!

...GMs looked good.

Stench Blossoms

I'm not joking hanley I was walking like john wayne leaving the gym and my legs are in a heap already. God help me tomorrow.