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Back operation tomorrow

Last night was lots of squats & bench. Then Flyes, pushups & more squats. Chest is tin-fruited today.
Run this arvo, this heat will be interdasting.
 
yesterday was tough in the heat & wore the wrong singlet. It made me sweat like a man on a rape charge.

2 hand rope slams x15
DB curls into press x 12 (hard!)
Run 400m
Plank 30sec

rest 45 seconds

Med Ball Pushups x 14
BB curls x 12
Run 200m
Plank 30 sec

rest 45 seconds

Pushdowns x 12
Ring Dips x 12
Run 300m
Plank 30 sec

rest 45 seconds

Tricep dips x 15
Burpess x 7
Run 200m
Plank 30 sec

rest 45 seconds

21’s w/13.6
Calf raises x 20
Run 400m
Plank 30 sec

repeat all once more.

Was tin-fruited
 
todays session

weighted chin ups

with 10kg vest 2x3
12kg 2x3
14kg 4x3

bench

75kg 1x5
90kg 1x4
105kg 2x3
120kg 3x2
127kg 2x2
120kg 2x3

low ring flyes 5x10

Chins

12kg in vest 1x4
14kg 2x4
16kg 2x3
18kg 3x2
 
5sp4y.jpg


Did 10 full hills & 5 half hills in the cemetery today. Its a tough hill, but the view at the top is almost worth it.
Had a swim in yarra bay after, the water is COLD.
Calves already sore! haha
 
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The one thing about having my bench press out in the open, when its pouring like today, chest is out. I could squat & chin, but my back is still not 100% so not going to risk slipping on anything in the wet today.

did this in the loungeroom with young CJ telling me to move away from the TV coz some lego show was on. She got sent to her room. hahah

Twisting pushups x 20
b/w squats x 20
normal pushups x 10
lunges x 10
close grip pushups x 10
1 legged burpee x 3 each leg (just to see if i could. its tough & bum muscles feel it)
decline pushup x 10
incline pushup x 10

and went thru that 3 times.
I have now trained 8 days in a row. I hadnt trained on a sunday in a long time but squeezed a circuit in yesterday while my two girls were at a birthday party. So I'm not too stressed (maybe a little) that i didnt get in a 'proper' weights session today...


twisting pushups
timthumb.php
 
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The usual Tuesday workout, I'm definitely getting fitter as the runs seemed easy yesterday.

2 hand rope slams x15
DB curls into press x 12 (hard!)
Run 400m
Plank 30sec

rest 45 seconds

Med Ball Pushups x 14
BB curls x 12
Run 200m
Plank 30 sec

rest 45 seconds

Tricep Pushdowns x 12
Ring Dips x 12
Run 300m
Plank 30 sec

rest 45 seconds

Tricep dips x 15
One leg Burpess x 7
Run 200m
Plank 30 sec

rest 45 seconds

21’s w/13.6
Calf raises x 20
Run 400m
Plank 30 sec

repeat all once more.

Felt good to get a real big sweat up, spoke to the neighbour immediately afterwards and he was like, 'fuck man, you're looking huge' lol
 
Wednesday was weighted chins and bench

Upper body copped it hard...

Bench
75 1x5
90 1x4
105 2x3
120 2x3
127.5 3x2

chins wearing weight vest

1x3 w/10kg in vest
1x3 w/12kg in vest
2x3 w/14kg in vest
2x3 w/16kg in vest
3x3 w/18kg in vest
3x3 w/16kg in vest


bench
75kg 1x5
90kg 1x5
105kg 4x5

olympic ring flyes

5x5



Yesterday hill sprints and ocean swim.
10 full hills
10 half hills
5 full hills
I thought i was about to spew. My arms went tingly too. I was goooone.
The ocean was lovely and cold. Helped with legs soreness/tiredness
 
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Yesterday did

5x10 prison (bw) squats
5x10 lunges

bench
75kg 1x5
90kg 1x5
105kg 2x4
120kg 2x3
127.5kg 2x2
120kg 2x3
105kg 1x4
90kg 1x6
75kg 1x8

low olympic ring flyes 5x10

Dips 5x10

good session
 
Went for a 3km run this morning. Only had a glass of water with some salt & lemon juice in it before hand as a pre-workout.
Did a massive shit when i got home
 
wednesday

chins with weights vest

10kg 1x4
12kg 2x4
14kg 2x3
16kg 5x3

Bench

75kg 1x5
90kg 1x5
105kg 2x4
112kg 2x3
120kg 2x2
127.5 2x2
120kg 2x2
112kg 2x3
105kg 1x4
97.5kg 1x6
90kg 1x8
82kg 1x10
75kg 1x12

Chins with weight vest
12kg 1x5
16kg 2x4
18kg 3x3
20kg 4x2


wrecked
 
2ltlpi9.jpg


Wife & I at Raw Challenge today. It was good fun. Couldn't find a taker for the ticket so she did it anyway. Good day. Even got a Mohawk for the event!! Lol
 
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weights yesterday

Front squats (still going light)

36kg 1x5
42kg 2x4
48kg 2x3
55kg 2x2
62kg 1x3

Bench
75kg 1x5
90kg 1x4
105kg 2x3
120kg 6x2

Low olympic ring flyes
5x6

Pushups
5x10

Front Squats
30kg 1x5
36kg 1x4
42kg 2x3
48kg 4x2

SLDL with bar
5x5
 
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