Quote:

Originally Posted by Derelict

I Right when I start back at the gym...

One of my friends recently used joining the gym as the reason that she 1) got a stomach ache & 2) fell over on the way to work.

No shit the words that came out of her mouth were, 'I joined the gym and then my life started falling apart'.

Needless to say she hasn't been back to the gym since.

Quote:

Originally Posted by Tobi

One of my friends recently used joining the gym as the reason that she 1) got a stomach ache & 2) fell over on the way to work.

No shit the words that came out of her mouth were, 'I joined the gym and then my life started falling apart'.

Needless to say she hasn't been back to the gym since.

Haha that's shocking. Just lazy.

My comment was more that if it's full blown cold I'll have to take another break till it gets better. Just can't get any consistency this year.

Last night, Day 3:
Squats 5,3,2
Bench 5,3,2
KB swings 10x10
Farmers walk
Weighted pullups 2x5
Ab roll outs 2x10

Yesterday 1km row, snatch grip halt deads 3,3,3,3,3

snatch grip deads 4
30 DU

AMRAP

today, some complicated arse shit, KB DL Burpees, 100 meter sprints, pull ups, bear crawls, bla bla bla

5/3/1 Squat and Press
Other accessory stuff cbf typing out

10km @ 5:06 around Centennial Park and Royal Randwick - https://connect.garmin.com/modern/activity/822018376

Squats
Work - 5x82.5kg, 3x95kg, 4x105kg
Jokers - 1x110kg, 1x115kg
Box Squats - 5x10x60kg SS V-Tucks 5x16

Bench
Work - 5x75kg, 3x85kg, 4x95kg
DB Press - 5x10x(22-26)kg SS Kroc rows 3x10x(30-34)kg

Friday: golf

Yesterday: 40 mins bike + chest + shoulders

Today: 40 mins bike + core stuff

Yesterday -
5km run
Pull/push routine, supersets, 4 sets each exercise aiming for 8 reps per set, going more when I can, or doing drop sets when not and going to 12-15 to max out:
Chins / Dips
Barbell row / barbell skull crusher
Cable row / rope/bar pull/push down

Today -
5km run
Push/pull routine, supersets:
Flat barbell bench / barbell curl
Decline smith machine press / cable curl
Incline flys / seated incline curl
Cable flys

20km total past 3 days. Time to get some consistency going with both running and gym

Deadlift deload...

Day 4 and Day 5:
Squats 2x5
Bench 2x5
KB swings 10x10
Weighted pullups 2x5
Farmers walk

monday: 40 mins bike, chest + shoulders + upright rows

tuesday: 40 mins bike, 3km row

today: 7km run @ 5.20

Quote:

Originally Posted by Downlow

Deadlift deload...

iktfb

Spoiler:

I can't login on my phone.

Spoiler:

It's like I haven't done any exercise at all

Monday & Tuesday did deadlift & bench 531 + associated accessories.

Been doing a few different things lately, been great. There's this 21 rep cable thing for chest, do low height x 7, mid x 7 and high x 7, absolute killer.
Didn't do gym Wednesday or Today as origin and today not 100% due to stupid throat virus.

Run: Home to Gym - 2.30km @ 4:39min/km - https://connect.garmin.com/modern/activity/828761479

Gym:
Dumbbell military press
Dumbbell lateral raises
Deadlift - worked up to 110kg - still nowhere near where I used to be but motivated to get back
Cable lateral and front raise super sets
Pushups inbetween exercises
Stretching

Run: Gym to Home - 2.24km @ 4:31min/km - https://connect.garmin.com/modern/activity/828761489

4th day of crossfit in a row, pissed off at whoever is doing the progamming, one day had push press + hand stand push ups, and the next day had shoulder press,

then 3rd day had like 200 air squats, and today we did heavy front squats

would have loved if they alternated these, anyway, should have had a day off today, but meh

Achievement unlocked: one arm kb swing with a 32kg bell at 68kg bodyweight.

I went snowboarding.

Quote:

Originally Posted by Tobi

I went snowboarding.

Nice one.

I've got a couple of days off during the week and can hear mt B calling

Quote:

Originally Posted by Tobi

I went snowboarding.

My right knee is stuffed. Not sure if snowboarding ever again is a good idea

Quote:

Originally Posted by Dj Whisper

Nice one.

I've got a couple of days off during the week and can hear mt B calling

I'm in Harrietville at the moment and it's bucketing hail my car is white from it. Thunder, lightening & rain.

If the forecast is correct and this system delivers Wednesday/Thursday will be amazing on the hill.

Quote:

Originally Posted by Fledz

My right knee is stuffed. Not sure if snowboarding ever again is a good idea

What ya do to it?

FWIW snowboarding is better than skiing on the knees.

I need to get it looked at by a specialist. I think wear and tear over the years due to lots of sports, plus a bad alignment of my legs from my hips to my achilles. Hopefully it isn't early onset osteoarthritis.

Seems to get better when I stretch and strengthen the muscles around it though so I think there's hope if I really start focusing on getting it back to shape.

This weekend:
Golf + 90mins of football

Quote:

Originally Posted by Tobi

I went snowboarding.

I did this again.

Quote:

Originally Posted by Chharge

iktfb

Spoiler:

Spot on. I didn't even go the rest of the week, which only hurts myself but seriously, who can be fucked.. So boring, particularly at 5am.

Mixing it up a little now - gunnae do 3 cardio days and 3 weights day a week.

Deads
Worked up to 2x3x130kg
Sumo's - 10x60kg, 8x70kg, 6x80kg, 4x90kg, 2x95kg SS planksx28sec
Ham curls - 3x20x55kg

Oh lookout, us music snobs are getting fitspo big time round here

I'm on Johnny Candito's Strength/Control program. Basically relearning all my lifts with proper technique, after spending a coupla months doing all manner of bro-work for a BB contest. Now that is over, I have done a deload and am back to strength training.

So today:
SQ 87.5 x 6 x 3 sets
DL 102.5 x 6 x 2 sets
SLDL 62.5 x 10 x 3 sets
GHR 3 x 5

some crossfit bs,

killed everyone in the shuttle run, got pwned in the strength stuff,

same same i guess

40mins Intervals, 9-13kph

Back yesterday, chest/tri today.

5km run @ 5:49/km.

Push
Bench - Worked up to 2x3x95kg
Press - Worked up to 2x3x55kg
DB press (started upright, then sets of 10 on each pin till flat) - 20kg
DB curls 3x10x12kg SS Pushdowns 3x10x31kg

6km run @ 5.30

I'm getting a bit over these packed out x-fit sessions,

No room to do shit properly, bit annoying

Had t2b and wallballs, had to wait for a bar, then had to wait for a space on the wall, also it was an AMRAP so was a bit annoying

5km run @ 5:47/km.

Quote:

Originally Posted by WalterBrown

I'm getting a bit over these packed out x-fit sessions,

No room to do shit properly, bit annoying

Had t2b and wallballs, had to wait for a bar, then had to wait for a space on the wall, also it was an AMRAP so was a bit annoying

complain... that's bullshit

Golf

Squats
Worked up to 2x3x105kg
Box Squats - 10x60kg, 8x65kg, 6x70kg, 4x75kg, 2x80kg SS V-Tucks x20
Lunges - 3x6x14kg SS Rows 10x80kg
Thigh extn - 5x15x(30-50kg) SS Seated row 5x10x28kg

Supersets 4 sets each exercise
Pull ups / Dips
Barbell rows / Skull crushers
Machine handle rows / Cable pushdowns
Lat pull down variations / Overhead rope extensions
Pushups inbetween supersets

7.55km @ 5:01 with 109m elevation gain, damn hills (average HR 162bpm) - https://connect.garmin.com/modern/activity/835714397

40 mins bike
shoulder press
neutral pulldowns

3km run (was getting some achilles pain so cut it short)

2.31km @ 4:21min/km - https://connect.garmin.com/modern/activity/836424282

Supersets, 4 sets each exercise:
Flat barbell bench / Barbell curl
Incline dumbell press / Incline dumbbell curl
Machine incline press / Standing hammer curl
Machine pec dec / Cable curl / Chin up (supinated grip) negatives

2.31 @ 4:32min/km - https://connect.garmin.com/modern/activity/836424291

I went snowboarding.

Today was pretty top notch. Good crew, great snow, hit it hard all day.

Quote:

Originally Posted by Tobi

I went snowboarding.

Jealous.

30 mins bike
Chest
Core
Lat pull downs
Upright rows

Did you go up mid week?

Legs Thursday, shoulders Friday.

I did 15km on my pushy today. Man my legs were hurting.

90 mins of football

110kg deadlifts, felt not even that heavy, then I hurt my lower back a bit and stopped

yay

I went snowboarding.

Ski patrol were kept very busy today.