Fixing posture and Rebuilding old strength

[Connor Pauling]

I've started training again! Since November 15th 2014 I've been in chill out mode, In that time I've dropped 15kgs (mostly muscle), Thanks to yoga I am more flexible that I've ever been and have built allot of structural strength. Now I am hitting the gym again and I'll slowly build my strength back to where it was at my peak but with less body weight, more power and better form. Let the fun begin!!!

 

The mission... 200kg Deadlift, 170kg Squat, 110kg Bench Press, 100kg Push Press. By August 2015.

 

Today's workout

 

Long 30 minute warm up and stretching

 

Toe touches, 3 X 10 each leg

 

Deadlift, 3 X 5 70kg 

 

Front Squat (first time attempting) 3 X 8 40kg

 

Overhead Walking Lunges 2 X 20

 

Hip Thrusts 2 X 10

 

Lying Leg Raises 3 X 10

 

10 minute walk on the treadmill 

 

I hurt my upper hamstrings a wee bit, my muscles are all loose and are not used to being worked right now. This month I'll be going pretty light just getting back in to the groove again. I can't wait to get to Melbourne and train like a beast again!!

 

 

[maccaz]

I've started training again! Since November 15th 2014 I've been in chill out mode, In that time I've dropped 15kgs (mostly muscle), Thanks to yoga I am more flexible that I've ever been and have built allot of structural strength. Now I am hitting the gym again and I'll slowly build my strength back to where it was at my peak but with less body weight, more power and better form. Let the fun begin!!!

 

The mission... 200kg Deadlift, 170kg Squat, 110kg Bench Press, 100kg Push Press. By August 2015.

 

Today's workout

 

Long 30 minute warm up and stretching

 

Toe touches, 3 X 10 each leg

 

Deadlift, 3 X 5 70kg 

 

Front Squat (first time attempting) 3 X 8 40kg

 

Overhead Walking Lunges 2 X 20

 

Hip Thrusts 2 X 10

 

Lying Leg Raises 3 X 10

 

10 minute walk on the treadmill 

 

I hurt my upper hamstrings a wee bit, my muscles are all loose and are not used to being worked right now. This month I'll be going pretty light just getting back in to the groove again. I can't wait to get to Melbourne and train like a beast again!!

 

where you gonna live in melbourne bro?

[Connor Pauling]

I'm not sure yet bro, I'll be doing 2 week's of practical study/assessments in early July at this address "128 Commercial Road, Prahran VIC 3181" so close to that area would be nice. But In reality it doesn't really matter, do you live there? what do you suggest? All I'll be doing is training, eating, studying and working just enough to pay for my time there.

[maccaz]

I'm not sure yet bro, I'll be doing 2 week's of practical study/assessments in early July at this address "128 Commercial Road, Prahran VIC 3181" so close to that area would be nice. But In reality it doesn't really matter, do you live there? what do you suggest? All I'll be doing is training, eating, studying and working just enough to pay for my time there.

Allgood i used to live round there.

Fancy kind of area

Heaps of rich milfs in exercise clothes getting lattes

Lots of bums and junkies begging for change

Good area for partying etc but got sick of walking thru crowd of wasted cunts on the street to get to supermarket in the weekend lol

[Connor Pauling]

hahaha sounds like too many distractions! Wheres the cheap area? I'll be relying on public transport but all I need is to be close to a gym, supermarket and a job of some sort lol

[Connor Pauling]

Mondays workout was:

 

Wall Press (scapular mobility) 3 X 10

 

Pause Bench Press 3 X 5 50kg

 

One Arm DB Row 3 X 10 15 kg

      superset with 

Face Pulls 3 X 10 15 kgs

 

EZ Bar Curls 3 X 20

  superset with

Cable Pushdowns 3 X 20

 

Windshields 3 X 10

 

Simple, light but f*ck it made me sore.. that reallll good kinda sore

[maccaz]

hahaha sounds like too many distractions! Wheres the cheap area? I'll be relying on public transport but all I need is to be close to a gym, supermarket and a job of some sort lol

 

 

where you need to get to in prahran is just a 7min train ride from city so you can live anywhere really

west side is cheap, but feels like you're actually living in the islamic state

 

north is bit better, lots of lebanese etc but pretty cheap too, i live north side cos good balance between cheap and not too shit

 

east is richer, inner suburbs comparable to like ponsonby etc in auckland

 

further you go from city the cheaper obviously

 

i would say find any place close to a train station in any direction that you can afford but northern suburbs best bet

[Connor Pauling]

Thanks bro, I'll look into it more later this month

 

Today's sesh

 

Glute/Ham Bridge 3 X 20

Pause Back Squats 3 X 5 50kg

SL Romanian Deadlifts 3 X 8 per leg, just the bar

 

Box Step Ups 3 X 10 each leg holding 15kg Dumbbells 

      superset with

Kettle bell swings 3 X 12 10kg

 

Plank 3 X 30 seconds 

 

Workout was great! I tried low bar squats for the first time and they felt so nice! I can really see my legs getting super strong now >

[Connor Pauling]

Yesterday I felt really strong and I wasn't sore so I trained again, and I'm all fired up and about to hit upper body soon, but here's what I did yesterday

 

Toe Touches

3 X 10 each leg

Deadlift 3 X 5 100kg

Front Squat 3 X 8 50kg

 

BB Walking Lunge 3 X 20 steps (just the bar)

         superset with

BB Hip Thrusts 3 X 10 (just the bar)

 

Lying Leg Lifts 4 X 10

 

Bumped the weight up a bit and it felt real good!

[Connor Pauling]

Bumped up the weights a bit more, body feels mint!

 

Wall Press 3 X 10

Pause Bench Press 3 X 5 55kg

OH Press 3 X 8 35kg

 

Dumbbell Row 4 X 10 20kg

    superset with

Face Pulls 4 X 10 20kg

 

Close Grip Bench 4 X 15 EZ Bar plus 10kg

     superset with

EZ bar curl 4 X 15 bar plus 5kg

 

Windshields 4 X 10