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Old Bull

Beaten Paths are For Beaten Men

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Prehab

Pull Down Abs Straps

15 x 40kg x 2 Sets

Adductors/Abductors Purple

1 x 20 x 2 Sets

X Band Walks Purple

1 x 8 Steps x 2 Sets

Pec Stretch

1 x 30 Seconds x 3 Sets

Quad Set 1

Close Stance Squats

8 x 20kg

8 x 60kg

8 x 80kg

8 x 100kg

8 x 120kg

8 x 140kg

Calf Raise

15 x 70kg x 2 Sets

15 x 80kg x 2 Sets

GHR

1 x15 x 4 Sets

Leg Ext

15 x 5 Plates x 4 Sets

Quad Set 2

Wide Grip Bench Press

15 x 40kg

15 x 50kg

15 x 60kg

12 x 70kg

Bent Over Masons

15 x 120lb x 4 Sets

DB Tri Ext

15 x 25lb x 4 Sets

Press Ups

1 x 15 x 4 Sets

Quad Set 3

V Handle Lat Pull Downs

15 x 50kg x 4 Sets

Bent Over Rows

10 x 60kg x 4 Sets

21s

1 x 20kg x 4 Sets

Low Pulley One Arm Rows

10 x 50lb x 4 Sets

Comments:

Squats went up and dropped leg curls for GHR more Bang for your Buck.

OB:cool:

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Sled Drag 100kg

1 x 55 Steps x 2 Sets

Dynamic Ab Crunch Green Band

5 x 5 Second Holds x 4 Sets

Wheel Barrow Walk 145kg

1 x 80 meters x 2 Sets

3" Fat Grip Holds x 20 Seconds

1 x 40kg

1 x 50kg

1 x 60kg

Hungarian Blaster 20kg

1 x 10 Swings x 3 Sets

Russian Twists

1 x 18 x 2 Sets

Reverse Hypers

10 x 100lb x 2 Sets

Comments:

Things are getting better to handle now, so I have upped a few things. Needed to bring Reverse Hypers back in, back has been feeling a bit tight.

OB:cool:

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Prehab

Pull Downs Abs

13 x 40kg x 2 Sets

X Band Walks Purple

1 x 10 Steps x 2 Sets

Pec Stretch

1 x 30 Seconds x 3 Sets

SuperSet 1

Deficit Deadlifts 2" Box

5 x 60kg x 2 Sets

5 x 100kg

5 x 120kg

3 x 140kg

3 x 160kg

3 x 180kg

Chest Supported Rows

10 x 20kg x 2 Sets

10 x 30kg x 2 Sets

SuperSet 2

Close Grip Bench Press

10 x 40kg

10 x 60kg

10 x 75kg

9 x 90kg

Wide Grip Pull Downs

10 x 50kg x 2 Sets

10 x 60kg x 2 Sets

SuperSet 3

Seated Shoulder Press

10 x 40kg x 2 Sets

10 x 50kg x 2 Sets

SuperSet 4

Box Squats 2" Above Parallel

5 x 60kg

5 x 100kg

3 x 130kg

3 x 160kg

3 x 175kg

Tri Push Downs

15 x 100lb x 2 Sets

15 x 120lb x 2 Sets

Comments:

Changed things around on this session, started with Deadlifts first and finished with Squats. Could have gone up a bit more on the boxes but only the 3rd week, so plenty of time. Better to have easy workouts like this now without having to amp it for comps, trying to break every "PB". This is quite a good change, no strictness to the routine just how it feels.

OB1:cool:

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Sled Drag 100kgs

1 x 55 Steps x 2 Sets

Dynamic Ab Crunch Green Band

5 x 5 Second Holds x 5 Sets

Sledge Hammer 8lb

180 swings 5min 25seconds

Farmers Walk DBs 100kg

1 x 40 meters x 2 Sets

Blast Chain Static Bridge

1 x 40 Seconds x 3 Sets

3" Fat Bar Grip Holds x 20 Seconds

1 x 40kg

1 x 50kg

1 x 60kg

Reverse Hypers

10 x 100lb x 2 Sets

Comments:

Well went up to the 8lb Hammer that made a difference, and put in another 40 meters on the farmers Walk.:veryold:

Getting to enjoy this stuff only wish we had a area to do keg tosses.

OB:cool:

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Prehab

Pull Down Abs Straps

15 x 40kg x 2 Sets

Adductors/Abductors Purple

1 x 20 x 2 Sets

TriSet 1

2 Bar Good Mornings

5 x 40kg

5 x 80kg

5 x 100kg

5 x 120kg

5 x 140kg

GHRs 2 Pin

1 x 10 x 5 Sets

Belt Squat Pull Troughs

12 x 105lb

12 x 120lb x 4 Sets

TriSet 2

DB Bench Press

15 x 40lb

15 x 55lb

15 x 70lb

10 x 75lb

DB Rear Delts Raise

13 x 15lb x 4 Sets

Plate Raise

13 x 15kg x 4 Sets

TriSet 3

Trap Bar Shrugs

10 x 80kg

10 x 100kg

10 x 110kg

10 x 120kg

Face Pulls Wide

13 x 30kg x 4 Sets

Face Pulls Chains

13 x 120lb x 4 Sets

Comments:

2 Bar Goodmornings are getting better, and the rests are shorter. So the GPP is comming into play. DB Bench still plays a little bit of havoc on the shoulders but all good.

OB :cool:

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Sled Drag 100kg

1 x 55 Steps x 2 Sets

Leg Raise

1 x 10 x 3 Sets

Hungarian Blaster

10 x 20kg x 3 Sets

Fat bar Grip Holds 20 Seconds

1 x 40kg

1 x 50kg

1 x 60kg

Wheel Barrow Walk 145kg

1 x 80 Meters x 2 Sets

Russian Twists

1 x 18 x 3 Sets

Reverse Hypers

10 x 100lb x 3 Sets

Comments:

A Good session, the russian twist are comong along quite well.

OB 8)

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Prehab

Pull Down Abs Straps

13 x 40kg x 2 Sets

Adductors/Abductors Purple

1 x 20 x 2 Sets

Pec Stretch

1 x 30 Seconds x 4 Sets

Hip Flexor

1 x 15 Seconds x 2 Sets

SuperSet 1

Box Squats

10 x 20kg

5 x 40kg

5 x 60kg

5 x 80kg

5 x 100kg

5 x 130kg

3 x 160kg

2 x 180kg

Standing Shoulder Pin Press

5 x 20kg

5 x 30kg

5 x 40kg

5 x 50kg

5 x 60kg

SuperSet 2

Close Grip Bench Press

10 x 40kg

10 x 60kg

10 x 75kg

8 x 90kg

Lat Pull Downs Wide Grip

10 x 50kg

10 x 55kg

10 x 60kg

10 x 65kg

SuperSet 3

Deadlifts

5 x 70kg

5 x 120kg

3 x 130kg

3 x 160kg

3 x 190kg

Supported Row

10 x 20kg x 2 Sets

10 x 30kg x 2 Sets

SuperSet 4

Reverse Hypers

10 x 100lb x 2 Sets

10 x 140lb x 2 Sets

Bent Over Masons

13 x 120lb x 4 Sets

Comments:

Well the Boxes got a bit of out align, setup was not as solid as it should be. Deads the back and hip held up so it was a so so session. Had to do Reverse Hypers for the Old back.

OB:cool:

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Sled Drag 100kgs

1 x 60 Steps x 2 Sets

Dynamic Ab Crunch Green Band

5 x 5 Second Holds x 4 Sets

Sledge Hammer 8lb

180 Swings 5 min 8 Seconds

DB Farmers Walk 100kgs

1 x 40 meters x 2 Sets

3" Fat Bar Grip Holds x 20 seconds

1 x 40kg

1 x 50kg

1 x 60kg

Blast Chain Static Bridge

1 x 50 Seconds x 2 Sets

Comments:

Extra steps on the Sled made a difference got the heart beating a bit faster.

Quite surprised that the hammer work time came down that quickly, thought it might take a week or two.

OB:cool:

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Prehab

Pull Down Abs

13 x 40kg x 2 Sets

Adductors/Abductors Purple

1 x 20 x 2 Sets

TriSet 1

2 Bar Goodmornings

5 x 40kg

5 x 80kg

5 x 100kg

5 x 120kg

5 x 140kg

2 x 160kg Ouch!!!!!

Green Band Pull Throughs

1 x 10 x 4 Sets

GHR 1st Pin

1 x 10 x 4 Sets

TriSet 2

DB Bench

15 x 40lb

15 x 50lb

15 x 60lb

15 x 70lb

Bent Over DB Raise

13 x 10lb x 4 Sets

Plate Raise

10 x 15kg x 4 Sets

TriSet 3

Trap bar Shrugs

10 x 80kg x 2 Sets

10 x 100kg x 2 Sets

Face Pulls Chains

13 x 130lb x 4 Sets

Face Pulls Bar

13 x 130lb x 4 Sets

Comments:

Bit flat but still got through it, the 160kg 2Bar was interesting to say the least. DB work is coming along so are the Assist.

OB:cool:

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GPP

Sled Drag 100kg

1 x 60 Steps x 2 Sets

Leg Raise

1 x 10 x 3 Sets

Wheel Barrow Push/Pull 145kgs

1 x 80 meters x 2 Sets

Dynamic AB Crunch Green Band

5 x 5Seconds x 5 Sets

Hungarian Blaster 20kg

1 x 10 Swings x 4 Sets

Comments:

Cut the GPP a bit short had a few Shirt Sessions to do in The House 3.

OB:cool:

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Prehab

Dynamic Ab Pull Downs Green Band

5 x 5Seconds x 3 Sets

Adductors/Abductors Purple

1 x 20 x 2 Sets

Pec Stretch

1 x 30 Seconds x 3 Sets

Quad Set 1

Close Stance Squats

10 x 20kg

8 x 60kg

8 x 80kg

8 x 100kg

8 x 130kg

8 x 160kg

GHR 1st Pin

1 x 10 x 4 Sets

Standing Calf Raise

15 x 70kg x 2 Sets

15 x 80kg x 2 Sets

Leg Ext

15 x 5plates x 4 Sets

Quad Set 2

Wide Grip Bench Press

15 x 40kg

15 x 50kg

15 x 60kg

15 x 70kg

Bent Over Masons

15 x 120lb x 4 Sets

DB Tri Ext

15 x 25lb x 4 Sets

Press Ups

1 x 15 x 4 Sets

Quad Set 3

Lat Pull Downs V Handle

15 x 50kg x 3 Sets

Bent Over Rows

10 x 60kg x 3 Sets

21s

1 x 20kg x 3 Sets

One Arm Cable Rows

15 x 50lb x 3 Sets

Comments:

Took forever to finish as to many interruptions, but at least I finished. One week to go of this stuff again give thumbs up to the BBs.:clap:

Old Bull:cool:

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Sled Drag 100kg

1 x 60 Steps x 2 Sets

Pull Down Abs

15 x 40kg x2 Sets

Sledge Hammer 8lb

180 Swings 5minutes 15 Seconds

3" Fat Bar Grip Holds x 20 seconds

1 x 40kg

1 x 50kg

1 x 60kg

1 x 65kg 12 seconds

DB Farmers Walk 100kg

1 x 40 meters x 3 Sets

Blast Chain Static Bridges

1 x 50 Seconds x 2 Sets

Comments:

Upped the Farmers Walk and Sledge Work was a bit better. Grip strength is coming on.

OB:cool:

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Prehab

Pull Down Abs Straps

13 x 40kg x 2 Sets

Adductors/Abductors Purple

1 x 20 x 2 Sets

Pec Stretch

1 x 30 Seconds x 3 Sets

TriSet 1

2 Bar Good Mornings

5 x 40kg

5 x 80kg

5 x 100kg

5 x 120kg

5 x 140kg

Pull Throughs Green Band

1 x 12 x 5 Sets

GHR 1st Pin

1 x 12 x 5 Sets

TriSet 2

DB Bench

15 x 40lb

15 x 50lb

15 x 60lb

15 x 70lb

Plate Raise

13 x 15kg x 4 Sets

Bent Over DB Raise

15 x 15lb x 4 Sets

TriSet 3

Trap Bar Shrugs

10 x 80kg

10 x 90kg

10 x 100kg

10 x 110kg

Face Pulls Chains

13 x 120lb x 3 Sets

Face Pulls Bar

13 x 120lb x 3 Sets

Comments:

Handled the 2 Bar Goodmornings a lot better this round,getting quite low, back nice and stable, it is having a good effect.

All the other sets were a step up from last week.

This is the last week of this routine. It will be good to get back into the 5s this 10-15 stuff takes a while to get use to.

OB:cool:

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Sled Drag 100kg

1 x 65 Steps x 2 Sets

Leg Raise

1 x 10 x 3 Sets

Hungarian Blaster 20kg

1 x 10 Swings x 4 Sets

Wheel Barrow Push/Pull 145kg

1 x 80 meters x 2 Sets

Russian Twists

1 x 20 x 3 Sets

3" Fat Bar 20 Second Grip Holds

1 x 40kg

1 x 50kg

1 x 60kg

1 x 65kg Nobody Home

Comments:

Better

OB1:cool:

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Prehab

Hip Flexor

1 x 30 seconds x 2 sets

Dynamic Ab Crunch Green Band

5 x 5 Second Holds x 2 Sets

Adductors/Abductors Purple

1 x 20 x 2 Sets

X band Walks Purple

1 x 8 Steps x 2 Sets

Quad Set 1

Close Stance Squats

10 x 20kg

8 x 60kg

8 x 80kg

8 x 100kg

8 x 130kg

8 x 160kg

Standing Calf Raise

15 x 70kg x 2 Sets

15 x 80kg x 2 Sets

Leg Ext

15 x 51/2 Plates x 4 Sets

GHR 1 Pin

1 x 10 mx 3 Sets

1 x 10 2nd Pin

Quad Set 2

Wide Grip Bench Press

15 x 40kg

15 x 55kg

15 x 67.5kg

8 x 80kg

Bent Over Masons

15 x 120lb x 2 Sets

15 x 130lb x 2 Sets

Blast Chain Press Ups

1 x 10 x 4 Sets

DB Tri Ext

15 x 25lb x 4 Sets

Quad Set 3

V Handle Pull Downs

15 x 50kg x 3 Sets

BB Rows

10 x 60kg x 3 Sets

Low Rope Rows

15 x 35kg x 3 Sets

21s

1 x 20kg x 3 Sets

Comments:

Well I am glad that is over, only one more workout to go, I haven't sweated so much in last 4 years. I wonder if PT was doing his sessions over in Samoa :pfft:

OB:cool:

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Sled Drag 100kgs

1 x 65 Steps x 2 Sets

Blast Chain Static Holds

1 x 60 Seconds x 2 Sets

Sledge Hammer 8lb

180 Swings 5min, 25 seconds

DB Farmers 100kg

1 x 40 meters x 2 Sets

Pull Abs Straps

13 x 40kg x 3 Sets

Fingers

1 x 20.5lb x 1 Min

1 x 20.5lb x 30Seconds

Rotators Ext/Int Minis

1 x 20 x 2 sets

Comments:

Good session, ESW is improving each time.

OB:cool:

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Prehab

Dynamic Ab Crunch

5 x 5 Second Holds x 2 Sets

Adductors/Abductors Purple

1 x 20 x 2 Sets

Pec Stretch

1 x 30 seconds x 4 sets

Hip Flexor

1 x 20 seconds x 2 Sets

SuperSet 1

Box Squats

10 x 20kg

5 x 40kg

5 x 60kg

5 x 80kg

5 x 100kg

5 x 130kg

3 x 160kg

3 x 180kg

Standing Shoulder Pin Press

5 x 20kg

5 x 30kg

5 x 40kg

5 x 50kg

SuperSet 2

Close Grip Bench Press

10 x 40kg

10 x 55kg

10 x 70kg

10 x 85kg

Lat Pull Downs Wide Grip

10 x 50kg

10 x 55kg

10 x 60kg

10 x 65kg

SuperSet 3

Deadlift

5 x 70kg

5 x 120kg

5 x 150kg

3 x 170kg

3 x 190kg

Supported Row

10 x 20kg x 2 Sets

10 x 30kg x 2 Sets

SuperSet 4

Mason Bent Over

13 x 120lb x 4 Sets

Face Pulls Wide

Prehab

13 x 120lb x 4 Sets

Comments:

Well I am glad this is over, It has been 5 Weeks of Hell. I have learnt a couple of things. Give a clap to the BBs for all this set stuff. And my lungs were not as stong as I thought.

Glad to get back to the Darkside.

OB:cool:

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Sled Drag 100kg

1 x 65 Steps x 2 Sets

Leg Raise

1 x 10 x 2 Sets

Hungarian Blaster 20kg

1 x 10 Swings x 4 Sets

3" Fat bar Grip Holds 20 seconds

1 x 40kg

1 x 50kg

1 x 60kg

1 x 65kg

Wheel Barrow Push/Pull 145kg

1 x 80 Meters x 2 sets

Russian Twists

1 x 20 x 2 Sets

Rotators Minis

1 x 20 x 2 Sets

Isometric Press Up Holds

1 x 30 Seconds x 2 Sets

Pull Aparts Minis

1 x 15 x 2 Sets

Comments:

Might start to throw in 500lb Tyre Flips :nod: once a week maybe next week. Been a while since I have done them, should be interesting.

OB 8)

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Prehab

Rotators Int/Ext Minis

1 x 20 x 2 Sets

Pull Aparts Minis

1 x 20 x 2 Sets

Scapular Press Ups

1 x 13 x 2 Sets

Shoulder Stretch Purple

1 x 15 Secxonds x 2 Sets

Bench Press

10 x 20kg

5 x 40kg

5 x 60kg

5 x 70kg

5 x 80kg

5 x 90kg

5 x 100kg

DB Bench Press Incline

8 x 40lb

8 x 50lb x 2 Sets

3 Board Bench Press

3 x 100kg

3 x 110kg

2 x 120kg

Bent Over Masons

15 x 120lb x 3 Sets

Band Tris Purple

1 x 12 x 3 Sets

Hammer Curls

13 x 30lb

13 x 40lb

LPDs Wide

12 x 50kg x 2 Sets

Comments:

My mate comes back from Samoa straight away board press to excess asks why my strength is not up, on the 3 Board. I said I have been stuck doing BB, Super, Quad and Tri Set stuff, for 5 weeks?.

I am sure he did secret training over there.

OB:cool:

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Sled Drag 100kgs

1 x 70 Steps x 2 Sets

Blast Chain Static Bridge

1 x 60 Seconds x 2 Sets

Sledge hammer 8lb

180 Swings 5 Minutes 23 Seconds

Strongest Fingers 22.5lb

1 x 60 Seconds x 2 Sets

DB Farmers Walk 100kgs

1 x 40 Meters x 2 Sets

Pull Down Abs Straps

13 x 40kg

13 x 45kg

Rotators Int/Ext Minis

1 x 20 x 2 Sets

Pull Aparts Minis

1 x 20 x 2 Sets

Scapular Press Ups

1 x 13 x 2 Sets

SHoulder Stretch Purple

1 x 20 Seconds x 2 Sets

Comments:

Good Session, Happy :nod:

OB:cool:

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Prehab

Adductors/Abductors Purple

1 x 20 x 3 Sets

Pull Down Abs

13 x 40kg

13 x 45kg x 2 Sets

Shoulder Stretch Purple

1 x 20 seconds x 3 sets

Pec Stretch

1 x 30 seconds x 3 sets

Squats

10 x 20kg

5 x 40kg

5 x 60kg

5 x 80kg

5 x 100kg

5 x 120kg

3 x 140kg

3 x 160kg

Squats Boxes Above Parallel

3 x 180kg

5 x 190kg

GHR 2nd Pin

1 x 12 x 3 Sets

Speed Deadlifts Purple Band

3 x 60kg x 2 Sets

3 x 110kg x 4 Sets

Comments:

Well it has been a while since I have had a bit of weight on my back and I felt it today. But happy with how it went should be kickin into gear next week.

OB 8)

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GPP

Sled Drag 100kgs

1 x 70 Steps x 2 Sets

Leg Raise

1 x 10 x 2 Sets

Hungarian Blaster 20kgs

1 x 10 Swings x 4 Sets

3” Fat Bar Grip Holds x 20 Seconds

1 x 40kg

1 x 50kg x 2 Sets

1 x 60kg

1 x 65kg

Rotators Int/Ext Minis

1 x 20 x 3 Sets

Comments:

Bit short today The House got busy, so Tyre Flips on Saturday.

OB 8)

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Back

Prehab

Pull Down Abs

13 x 40kg

13 x 45kg

Adductors/Abductors Purple

1 x 20 x 2 Sets

Shoulder Band Stretch

1 x 20 Seconds x 2 Sets

Deadlift

3 x 70kg x 3 Sets

3 x 110kg

3 x 130kg

3 x 150kg

3 x 170kg

3 x 180kg

3 x 190kg

Rack Pulls Above Knee

3 x 100kg

3 x 140kg

3 x 180kg

3 x 200kg

3 x 220kh

2 x 240kg

GHR 2nd Pin

1 x 10 x 3 Sets

Reverse Hypers

10 x 100lb x 3 Sets

Comments:

Might have had enough of limiting myself in the Deads, will start triples at 200 and 200+ next time round, This set felt real good so will just up the ante a little bit.

GHRs put the pin at the second hole a very, very new experience.

OB:cool:

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GPP

Sled Drag 100kgs

1 x 70 steps x 2 Sets

Blast Chain Static Bridge Holds

1 x 60 Seconds x 2 Sets

Tyre Flip 500lb Tyre

1 x 10 Flips

Russian Twists

1 x 20 x 2 Sets

Strongest Fingers 22.5lb

1 x 70 Seconds x 2 Sets

Comments:

The Tyre went far better than I thought; it has been about 6 months since I flipped it. I was going to start with five, but at that point it felt not too bad, that was not the case when I finished 10 flips.

GPP over this last 5 weeks has really helped, it showed in the Flips.

OB:cool:

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