Push, Pull, Squat

itsallaboutheL wrote: »

Whats the explode like?

tastes like **** but apart from that, good.
has creatine and taurine in it but I cant find out how much

also, each thermopure tablet has 150mg caffeine and I take 3 of them so I reckon I easily have 500mg+ of caffeine in me.

Mooo wrote: »

AH HA! you tried to get me to the CF thing and now youre not in it!!! well well well, look how the tables have turned mr.hennelly..

I was gonna do it for the lolz

But school are sending me on a rugby coaching course so.........

Im gonna do that instead.

In at 7am to do a weights session with the lads in school.

Had a bit of a workout myself doing the warm up with them and going through the hang power cleans, single leg work, BB rows etc.

Im out of contract in school now officially until after midterm so have a bit more free time so was able to make it up to IP in the afternnon for a conditioning block.

IP warm up (flexibility and mobility stuff)
lunges
hamstring walks
aeroplanes
scap push ups
scap inverted rows
band pull aparts
shoulder dislocates
hurdle steps
over unders
All for 10 reps

10' Conditioning Block 1:
KB Swings with 24kg KB.
20s on/40s off.
Around 10-12 swings per 20s.

15' Work Block 1:
Rounds of
Suitcase Carry/Waitor Carry with 24kg/16kg KBs - 20m
15m Jog
Farmers Walk with 2 x 36kg KBs - 20m
15m jog
15 rounds completed.

10' Conditioning Block 2:
Spider Run of 130m x 6
as long as it takes to complete the course with 30s rest after each run
runs took 45s, 50s, 55s, 56s, 57s, 58s.
was happy to keep the last 3 under the minute.

15' Work Block 2:
Rounds of
DB Floor Press with 15kg DBs - 10
Suitcase DL with 32kg KB - 5 per side
Assisted Pull ups (Grey Band) - to failure
10 rounds completed.

The assisted pull ups should be 10 reps on each. I only got 10 on the first two sets, was getting at least 6 in each set though.

weighed in today (after the Conditioning session and 1.5L of water at 105.9kg)

I haven't been this light in over 4 years.
Very pleasing.
99.9kg, here I come.

Really looking forward to midterm now, will try to train twice a day, nail the diet even harder and will probably start taking hydroxycut hardcore instead of the thermopure to see if there's any difference.

Early morning training today - Not a fan.

IP warm up (flexibility and mobility stuff)
lunges
hamstring walks
aeroplanes
scap push ups
scap inverted rows
band pull aparts
shoulder dislocates
hurdle steps
over unders
All for 10 reps

Strength 1:
Olympic Squats ATG
40kg - 2 x 8
60kg - 5
70kg - 5
80kg - 5
90kg - 5
100kg - 5

These were grand, nice stretch from them, will increase by 5kg next time.

Single Leg Deadlift with 24kg KB
4 x 8 per keg

Hanging leg raises
3 x 10

Bench Press
20kg - 2 x 10
40kg - 8
60kg - 8
80kg - 5
90kg - 5
90kg - 5 x 3

Unsupported DB Rows
32.5kg DB - 4 x 8 per side

GHR Side Raises
3 x 10 per side

DB Curls
15kg DBs - 4 x 10

Food intake yesterday

Meal 1: 1 oatibix with honey, 5 fish oils tabs and 2 scoops of whey with 5g L-leucine
Meal 2: 2 scoops whey
Meal 3: 3 scoops whey and a sambo
Meal 4:3 thermopure and 500ml water
Meal 4: 6 chicken breasts, one pepper, two shallots
Meal 6: half a bottle of vodka, half a bottle of wine and 1L KX sugar free.

Food intake today
Meal 1: 2 oatibix with honey, 5 fish oils tabs and 2 scoops of whey with 5g L-leucine
Meal 2: 3 oat cakes with peanut butter and a green tea
Meal 3: Beef with cabbage and carrots and water
Meal 4: 2 chicken breasts with tomatoes, scallions, garlic and onion and 5 fish oil
Meal 4: 3 thermopure and 2 scoops Xplode II
Meal 5: 2 scoops whey with 5g L-leucine, 5 fish oil and 3 ZMA

Training today
Weighed in at 105.4kg, another 600g gone.
BOOM.

Skinfolds were done also.
138mm, down 12mm from 2 weeks ago.

iPogramme 12

IP warm up (flexibility and mobility stuff)
lunges
hamstring walks
aeroplanes
scap push ups
scap inverted rows
band pull aparts
shoulder dislocates
hurdle steps
over unders
All for 10 reps

Strength 1.
Deadlifts
70kg - 8
110kg - 8
160kg - 5 x 3

Step ups
4 x 8

DB Side Bends/Arches
25kg DB - 3 x 10 per side

Partial Bench Press (Foam Roller Benching
warm up
20kg - 2 x 10
40kg - 2 x 10
60kg - 2 x 8
80kg - 8

work sets with foam roller
85kg - 5
90kg - 5
95kg - 5
100kg - 5
105kg - 5
will increase all by 5kg next week.

Elevated Inverted rows using dipping bars
4 x 10

Round back Back extensions
4 x 10

DB Curls
20kg DBs - 5 x 10

Also threw in some rear delt stuff
rear delt flies
12.5kg DBs - 5 x 10

Will be going for a 5km walk later

Weight today - 105.0kg.
It's still coming down so happy days.

IP Warm UP

S2

Hang Power Clean and Press
40kg - 2 x 6
67kg - 5 x 3

Hang Power Clean
67kg - 3 x 3

Glute Ham Raises
5 x 8

Med Wall Balls
3 x 10 per side

Neutral Grip Pull ups
Green Band - 2 x 8
Blue Band - 5 x 5

Elevated Push ups (feet on box)
4 x 10

Plank Bridging
6 x 30seconds

Plate Curls & overhead extensions
4 x 10

Conditioning Block
Prowler plus 130kg
10 pushes in 10 mins

At home
DB Shrugs - 3 x 20
Rear Delt Flies - 3 x 10
DB Curls - 3 x 10

Weight today before training: 104.5kg

IP Warm Up (mobility and flexibility stuff)
2 rounds of:
side lunges x 10
high kicks x 10
scap pull ups x 10
windmill push ups x 10
Horizontal band pull aparts x 10
knee lift (while lying on the ground)

Conditioning session with gymfreak

10' C Block
Prowler + 100kg
11 pushes in 10 mins

Work Block 1
15' and rounds for time.
TBDL @ 90kg x 5
Inv Rows on Dip Bars x 5
Wall Balls x 5
16 rounds completed.
(hamstrings and glutes were fried from yesterday so had to drop TBDL back to 60kg after round 8, yes, Im a wuss and I got beat by a girl in a work block, again)

10' C Block
Prowler + 40kg
Speed Pushes
14 pushes in 10 mins

Work Block 2
15' and rounds for time
Windmills with 8kg KB - 5 per side
Flat DB Press with 17.5kg DBs - 10
DB Row with 22.5kg DB - 5 per side
14 rounds completed
(I finally beat gymfreak in a work block)

Stretching:
Hamstrings
Hip Flexors
Glutes
Quads

Foam Rolling
8 positions


Weight today after workout: 103.9kg

At home
Rear delt flies - 3 x 10
Curls - 3 x 10

I told you the GHR or "devil machine" as you call it had my hammies and glutes in bits.

Come back to me when you can do one GHR!

Was good training with you though. Keep pushing me on!

Yeah, pointing out the fact I had to throw 30kg off he TBDL was very, eh, gracious.....

Weight today: back up to 106kg
Needed this kick in the arse to be honest.

IP Warm Up (mobility and flexibility stuff)
2 rounds of:
side lunges x 10
scap pull ups x 10
high kicks x 10
Horizontal band pull aparts x 10
glute bridges x 10
windmill push ups x 10
knee lift (while lying on the ground) x 10

Strength 1
Deadlifts
60kg - 10
100kg - 2 x 8
140kg - 3
150kg - 3
160kg - 3
165kg - 3
170kg - 3

Step Ups with weighted X vest
4 x 8 per leg

DB Side Bends
27.5kg - 3 x 10 per side

Benching
20kg - 2 x 10
40kg - 10
60kg - 10
80kg - 2 x 5

Foam Roller benching
90kg - 5
95kg - 5
100kg - 5
105kg - 5
110kg - 4 (missed the 5th rep, next week)

Dip Bar Inverted rows
4 x 10 (elevated the feet for the first 3 or 4 reps of each set)

Round backed back extensions
4 x 10

DB Curls
4 x 12

Foam Rolling
Stretching