Sport and Fitness

What exercise did you do today? #16

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Fledz +

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Went back to the gym a couple of days ago for the first time in about 3 years. DOMS doesn't even cover what I'm feeling right now.
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Deads
Work - 5x92.5kg, 5x105kg, 5x120kg
Sumo's - 5x10x60kg SS Planks x 15sec
GHRs - 3x5
Leg curls - Sets of 20,30
ABs
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front squat,20,10,10,5,5,5,5,5, just went to 55kg
split jerk 40kg
clean and jerk 40kg
taking it easy after stupid hero wod
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Press
Work - 5x37.5kg, 5x45kg, 5x50kg
DB Press - 5x10x(12-14)kg SS Bent raises 5x10x7kg
Dips - 3x6
Pushdowns - Sets of 10,10,20,30
Calves/Rotators
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Squats - 5x80, 3x100, 2x120, 2x130, 1x145, 1x155, 1x164, 170(f) - next lift would of been 176 for a PB of 102% of 173 (current PB)
Not too bad for the amount of time I have had off squatting this year. About to start The hatch squat program again, this usually always yields good results for me.

Wod
6min amrap
20 Russian KB swings 32kg
15 wall balls - 9kg/10ft
200m run
2mins rest
3min amrap
15 Russian swings
10 wall balls
100m run

2+27 and 2 rounds even.
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cleanz n deadz
Gusface Grillah
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finally an easy day, had mobility, then cleans, then the choice to work on our weak area, mine is muscle ups, anyway, I was getting a really good swing going and getting pretty close, then ripped off a couple of callouses and had to call it a day

yay

Spoiler:
Spoiler:

Quote:

Originally Posted by Gruso View Post

Don't worry. Like his job, relationships and username, it's not permanent.

Quote:

Originally Posted by ianwil1976 View Post

I heartily recommend visiting Budapest; every chick looks like she could've easily done double-anal in a Private movie.

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Bench
Wave rep scheme 10-5-3, then the same 10-5-3 increase each set on the second round
60-80-90
70-85-95

400m run
then 4 rounds for time
10 box jumps
12 hang power snatches @ 40kg
10 bar facing burpees
then 400m run


11:34

Quote:

Originally Posted by pEAkeR_hAT View Post

Any sex enthusiast should whore it up at least once in their life IMO,
Its the oldest profession in the world.
Are you calling everyone wrong?.

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Hectic photos Walter - i'm wincing just lookin at them! (thanks for the close up too )

Bench
Work - 5x65kg, 5x75kg, 5x85kg
DB Press - 5x10x22kg SS Kroc rows 3x10x(30-34)kg
Chin pull dows - 3x10x(57-77)kg
DB curls - 3x10x(12-14)kg
Calves/Rotators
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Golf
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30mins running intervals - 9-15kph..
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10km run @ 5.30
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40 mins on the bike
Chest
Shoulders
Wide grip pull downs
Upright rows
Foam roller work over
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30min on my bike aero trainer (so glad I bought this, shits all over exercise bike)
30 massive half squats, no weights needed bro
put a footy behind my knee against a wall and straighten it against the ball's pressure
heel slides x30
straight leg raisesx90
co-contractions of the leg at 0, 30,60,90 degrees
stretch like a boss (i.e. crying like a girl)

rehab is going well.
step on my cubes.

Last edited by Bracko: 21-Jun-15 at 04:51pm

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Deads
Work - 3x97.5kg, 3x112.5kg, 6x127.5kg
Sumo's - 5x10x(65-60)kg SS Planks x 20sec
GHRs - 3x8
Leg curls - Sets of 20,30
ABs
tapout +

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20RM Squat @ 100kg
Never be a spectator of unfairness or stupidity. Seek out argument and disputation for their own sake; the grave will supply plenty of time for silence
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Press
Work - 3x42.5kg, 3x47.5kg, 6x52.5kg
DB Press - 5x10x(12-16)kg SS Bent raises 5x10x8kg
Dips - 3x7
Pushdowns - Sets of 10,10,20,30
Calves/Rotators
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7km run @5.30
felt like i was running in Siberia
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Easy run with wind behind me, hands nearly healed also so crossfit again tomorrow after nearly a week off...

anyway

5km @ 4:51 https://www.strava.com/activities/330483221
Spoiler:

Quote:

Originally Posted by Gruso View Post

Don't worry. Like his job, relationships and username, it's not permanent.

Quote:

Originally Posted by ianwil1976 View Post

I heartily recommend visiting Budapest; every chick looks like she could've easily done double-anal in a Private movie.

Tobi +

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Was going to go for a yog. Ended up at Opera Bar instead.

Win some/lose some.
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no one remembers the nights they were sensible anyway ^
Spoiler:

Quote:

Originally Posted by Gruso View Post

Don't worry. Like his job, relationships and username, it's not permanent.

Quote:

Originally Posted by ianwil1976 View Post

I heartily recommend visiting Budapest; every chick looks like she could've easily done double-anal in a Private movie.

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30mins running intervals - 9-12kph..
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I'm back at work after my honeymoon in Borneo. We did a bike tour in 35C heat for five days, and did one session in the resort gym. I'm pretty psyched to get back into it. Being back at work - not so much.
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Cleans - find a heavy single in 10 lifts.

60-80-90-95-100-105-111-116-120(fail)-120(fail) - PB is 117.5 and I went for glory instead of going smart for a 1 kg - 118.5kg. The fear got to me at 120, I definitely have enough in the tank. just gotta convince myself to stick it.

Quote:

Originally Posted by pEAkeR_hAT View Post

Any sex enthusiast should whore it up at least once in their life IMO,
Its the oldest profession in the world.
Are you calling everyone wrong?.

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KB swings 10x10
Pullups 5x5
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Squats
Work - 3x77.5kg, 3x90kg, 6x100kg
Box Squats - 5x10x60kg SS V-Tucks 5x15
Lunges - 3x7
Thigh extns - 3x20
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Bench
Work - 3x70kg, 3x80kg, 6x90kg
DB Press - 5x10x(22-24)kg SS Kroc rows 3x10x(30-34)kg
Chin pull dows - 3x10x(67-77)kg
DB curls - 3x10x(12-14)kg
Calves/Rotators
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other day 5km @ 4:55

https://www.strava.com/activities/331821906

Going to go run my little heart out now
Spoiler:

Quote:

Originally Posted by Gruso View Post

Don't worry. Like his job, relationships and username, it's not permanent.

Quote:

Originally Posted by ianwil1976 View Post

I heartily recommend visiting Budapest; every chick looks like she could've easily done double-anal in a Private movie.

Chharge +

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Dead lift 1rm - 230kg, (2.5kg PB)!
Feels good man

Spoiler:
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5km run @ 5.20
big eddie +

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Quote:

Originally Posted by Chharge View Post

Dead lift 1rm - 230kg, (2.5kg PB)!
Feels good man

Spoiler:

north of 500lb - nice work.

Quote:

Originally Posted by gotamangina View Post

I hate it when you're right and I'm not.

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3km row
Shoulder press
Chest press
Neutral grip pd's
Bb bi curl
Uptight rows
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Quote:

Originally Posted by Chharge View Post

Dead lift 1rm - 230kg, (2.5kg PB)!
Feels good man

Lifts huge weight, gets two likes.
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6km run, nice and easy.
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Deads
Work - 5x105kg, 3x120kg, 7x132.5kg
Jokers - 1x140kg, 1x145kg
Sumo's - 5x10x(60-70)kg SS Planks x 25sec
GHRs - 3x8
Leg curls - Sets of 20,30
ABs
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Quote:

Originally Posted by DuncanM View Post

Lifts huge weight, gets two likes.

Whale oil beef hooked, they've finally fixed desktop on mobile.

Quote:

Originally Posted by Heraclitus

Out of every one hundred men, ten shouldn't even be there, eighty are just targets, nine are the real fighters, and we are lucky to have them, for they make the battle. Ah, but the one, one is a warrior, and he will bring the others back.

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Quote:

Originally Posted by Chharge View Post

Dead lift 1rm - 230kg, (2.5kg PB)!
Feels good man

Spoiler:

Fucking hell - epic!
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Dan John's easy strength program day 1:
Squats 2x5
Bench 2x5
KB swings 10x10
Weighted pullups 2x5
Waiters walk
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Press
Work - 5x45kg, 3x50kg, 5x55kg
Joker - 1x60kg
DB Press - 5x10x(12-20)kg SS Bent raises 5x10x8kg
Dips - 3x7
Pushdowns - Sets of 10,10,20,30
Calves/Rotators
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35 minute easy run @ 5:49 min/km

All of my everything hurts.
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Welcome back Lukotter.
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Day 2:
Weighted pullups 2x5
Bench 2x5
Squat 2x5
KB swings 10x10
Farmers carry
Derelict +

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I need to get back on the wagon properly.
Yesterday
531 week 1 deads
Lat pulldowns
Seated rows
Back extensions
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yesterday: golf
today: 5km run @ 5.30
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20 minute easy run @ 6:05 min/km
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back at the gym after 3 weeks in europe. oh gad, the pain. good to see i didn't get too fat while i was away.
nah mate
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Bench 531 yesterday.
Plus cables, db bench and dips. Chest and shoulders are fried. Was gonna do squats today but I need a day off.
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Boo Derp! Go and do it. If you 'll miss a session for a good reason, you'll miss one for a bad reason.
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I'm still going to do it tomorrow instead. Just figure 4 days in a row straight back isn't the best. Plus worst fkn timing it seems I've caught a cold off my housemates. Right when I start back at the gym...
Music is the best drug.

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PM derelict for manual labour shit

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