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Back operation tomorrow

Lunges x 20
15 tricep dips
400m run

1 muscle up
Ring dips x 12
400m run

Crunches x 15
Calf raises x 15
400m run

Chin ups x max
Straight arm push downs x 12
400m run

DB curls into press x 12
400m run

Went through that twice. Felt like it took ages but was pretty normal at 36 minutes. Need a good stretch tonight.
 
5am weights in the rain. Is that way too keen? Lol I enjoyed it.
6x1 muscle ups
6x6 arnie press
6x20 sit-ups
6x6 rev chins

Heading to coaching now. Wet & messy game ahead
 
Weights yesterday

Step ups 7x6 w/20kg DBs
Bench 6x6
110/125/135/145/145/125
Supine rows 3x12
Crunches 3x30
 
Deck of cards last night

Excited to have a new attachment for the set up.

y8a8eru7.jpg


Hearts = ring pulls
Diamonds = ring dips
Spades = alt one arm shoulder press
Clubs = seated DB curls
Ace = 400m run
Kings = 30 crunches
Queens = 10 straight arm push downs
Jacks= 1 x muscle up

Good session.
Been loving my 5am walks. On one now
 
taurus said:
Deck of cards last night

Excited to have a new attachment for the set up.

y8a8eru7.jpg


Hearts = ring pulls
Diamonds = ring dips
Spades = alt one arm shoulder press
Clubs = seated DB curls
Ace = 400m run
Kings = 30 crunches
Queens = 10 straight arm push downs
Jacks= 1 x muscle up

Good session.
Been loving my 5am walks. On one now
Click to expand...
Whats the new attachments purpose ??
 
Frogman said:
Whats the new attachments purpose ??
Click to expand...

Can put the end of the bar in that.
T-bar rows, one arm press etc. It holds one end of the bar instead of just jamming it into a hard corner (which I don't have in my yard really)
 
Ahh sweet mate should work well ..
Hows your back now ? Not going to give it to much stress doing the t-bars .. I'm still lying on a bench with a bit of incline for any type rowing seems to work pretty good . Change the incline up get a good hit on the upper back trap area .. I guess with t-bars you can lean back towards the anchor area in a more upright position lessoning the strain on the back .. Might have to knock something up like that myself ..
 
Back is ok, its called a 'tbar row attachment', but i doubt i'll actually do T-Bar rows with it! lol. Theres a few other things i can do that wont put that stress directly where the good doctor sliced & diced me.
I like your ideas too mate, will incorporate them!!!

Frogman said:
Ahh sweet mate should work well ..
Hows your back now ? Not going to give it to much stress doing the t-bars .. I'm still lying on a bench with a bit of incline for any type rowing seems to work pretty good . Change the incline up get a good hit on the upper back trap area .. I guess with t-bars you can lean back towards the anchor area in a more upright position lessoning the strain on the back .. Might have to knock something up like that myself ..
Click to expand...
 
Lunges x 20
15 tricep dips
400m run

1 muscle up
Ring dips x 12
400m run

Crunches x 15
Calf raises x 15
400m run

Chin ups x max
Straight arm push downs x 12
400m run

DB curls into press x 12
Single arm press x 10
400m run

Went through that twice. Coughed up a few lungs too, not feeling 100% but tried to sweat it out
 
Good sesh this arvo.
Decline push-ups 7x7
Supine row 7x7
Upright row 7x7
Crunches 3x30

Going to waratahs v crusaders now!

GO the TaHs! (Even tho I put money on crusaders 1-12)
 
Deck of cards last night.
Mind was elsewhere, but trained ok. (thinking of re-building my gym, to include a rock climbing wall & rope hang)

Hearts = chins
diamonds = ring pulls
clubs = perfect pushups
spades = one arm press
ace = 400m run
kings = 20 crunches
queens = 20 tricep dips
jacks = 1 x muscle up
 
Weights last night
Lunges w/20kg dbs (felt heavy last night) 6x6 each leg
Bench 6x6 115/130/145/145/145/145
Supine rows 3 x 12
 
taurus said:
Deck of cards last night.
Mind was elsewhere, but trained ok. (thinking of re-building my gym, to include a rock climbing wall & rope hang)

Hearts = chins
diamonds = ring pulls
clubs = perfect pushups
spades = one arm press
ace = 400m run
kings = 20 crunches
queens = 20 tricep dips
jacks = 1 x muscle up
Click to expand...
Ive always wanted one of those moving walls they're expensive though. Rock climbing is one of the best workouts you can do.
 
JazDSpaz said:
Ive always wanted one of those moving walls they're expensive though. Rock climbing is one of the best workouts you can do.
Click to expand...

Yeh now its in my head, i want to build it now! But we've decided to take our time & make it a xmas present for our eldest and add in some monkey bars to the gym as well. She's a crazy one, into gymnastics 4 days a week and dead set climbs on everything, so I think she'll love it (so will I). I just need to get some mats for underneath as I dont want to be responsible for her first broken bone (which im sure is just around the corner)
 
taurus said:
Yeh now its in my head, i want to build it now! But we've decided to take our time & make it a xmas present for our eldest and add in some monkey bars to the gym as well. She's a crazy one, into gymnastics 4 days a week and dead set climbs on everything, so I think she'll love it (so will I). I just need to get some mats for underneath as I dont want to be responsible for her first broken bone (which im sure is just around the corner)
Click to expand...
Haha sounds like you two should get into doing parkour/freerunning!
 
JazDSpaz said:
Haha sounds like you two should get into doing parkour/freerunning!
Click to expand...

ha, she does it sometimes without knowing! At the park the other day, she climbed thru the monkey bars and walked along the top! At 7years old, I wouldve never have even thought of that, let alone done it for a dare, then she jumped back thru it, caught a rung and dropped down, with a huge smile on her face. So this climbing wall will help her alot. She's already got callouses from gymnastics on the rings and bars, so this will be fine. But then I ask her if she wants to do a kids tough mudder race and she said she doesnt want to get all muddy...... lol
 
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