Beaten Paths are For Beaten Men

[Old Bull]

SPP

Sled Drag 100kgs

1 x 100 Steps x 2 Sets

Russian Twist

1 x 20 x 4 Sets

Tyre Flip 230kgs

1 x 5 Flips x 4 Sets

Comments:

Well after feeding and lazying around doing SPP at 6.30 on a Sunday afternoon is not such a pleasant idea.

The Tyre was hard but got better on the last sets, left out a couple of exercises no worries.

OB 8)

[Old Bull]

Prehab

Isometric Press Up Holds

1 x 30 Seconds x 2 Sets

Scapular Press Ups

1 x 15 x 2 Sets

DCs

1 x 15 x 2 Sets

Rotators Minis

1 x 20 x 2 Sets

Pull Down Abs

10 x 40kg

10 x 45kg

Floor Press

10 x 20kg

5 x 40kg

5 x 60kg

5 x 75kg

5 x 90kg

4 x 105kg

Bench Press

3 x 60kg

3 x 75kg

3 x 90kg

3 x 105kg

3 Board Bench Press

3 x 90kg

3 x 100kg

3 x 110kg

3 x 120kg

2 x 130kg

Palms In Pull Downs

10 x 50kg

10 x 60kg

10 x 70kg

Seated Shoulder Press

8 x 30kg

8 x 35kg

8 x 40kg

Bent Over Masons

12 x 100lb

12 x 120lb

12 x 140lb

Comments:

Floor press is a lot stronger just a slight niggle in the shoulder, but am working on that.

Bench was good, Board press well the 130 was setup first 2 strong then took the bar too far forward.

Going to throw in a bit more shoulder work to help strengthen that area up.

OB 8)

[Old Bull]

Sled Drag 100kgs

1 x 100 Steps x 2 Sets

Dynamic Ab Crunch Green Band

8 x 5 Second Holds x 4 Sets

DCs

1 x 15 x 5 Sets

Sled Drag Work Upper Body

Sled Drag Front/Rear Raise 10kgs

1 x 40 meters x 2 Sets

Medium Grip Chest Press Sled Drag 10kgs

1 x 20 meters x 2 Sets

Rear Chest Flyes Sled Drag 10kgs

1 x 20 meters x 2 Sets

Comments:

Far better session today, getting the feel for these new exercises. Might up the weight for a couple of them next week maybe 5kgs.

This set has hit the shoulders quite well, this from the injuries I have had over the last 18 months, which I lost a lot of strength.

OB 8)

[Old Bull]

ME Legs

Prehab

Adductors Purple

1 x 20 x 2 Sets

DCs

1 x 15 x 4 Sets

Pull Down Abs

10 x 40kg

10 x 45kg

Pec Stretch

1 x 30 seconds x 4 Sets

Psaos

1 x 15 Seconds

Squats

10 x 20kg

5 x 40kg

5 x 60kg

5 x 80kg

5 x 100kg

3 x 120kg

Squats Old Centurion Suit Bottom

3 x 130kg

3 x 140kg

3 x 150kg

3 x 160kg

3 x 170kg

7 x 180kg

Good Mornings

5 x 60kg

5 x 80kg

5 x 100kg

5 x 120kg

5 x 140kg

Reverse Hypers

8 x 165lb

8 x 210lb

8 x 255lb

Comments:

"Training Alone Again whats up with this s*#t"

Spent the Squat session on technique, walkout 3 steps only, setup, good descent and slight pause at bottom, all sets to parallel. So only went up 10kgs at a time, did a bit of a blow out on the 180, felt good.

On Trade Me looking for a training partner

OB 8)

[AK]

OB...180 looked good :clap:

What happened to PT?

[Old Bull]

OB...180 looked good :clap:

What happened to PT?

You know how it is Happy

" The Young and The Useless

The Old and The Restless"

Ha ha :pfft:

Not to sure what happened, puts the training out of kinter tho.

OB

[Old Bull]

Sled Drag 100kgs

1 x 100 Steps x 2 Sets

Russian Twists

1 x 20 x 4 Sets

DCs

1 x 15 x 4 Sets

Tyre Flip 230kgs

1 x 5 Flips x 4 Sets

Hungarian Blaster 20kgs

1 x 10 Swings x 2 Sets

Comments:

Bit lethargic on the Tyre was going to add a couple more sets might be the weekend.

Russians are getting good, so will add some weight the next time I do them, a tiny weight that is. :nod:

OB 8)

[Old Bull]

Prehab

Rotators Minis

1 x 20 x 2 Sets

Leg Raise

1 x 10 x 2 Sets

Scapular Press Ups

1 x 15 x 2 Sets

Isometric Press Up Holds

1 x 30 seconds x 2 Sets

3" Fat Bar Floor Press

5 x 40kg

5 x 55kg

5 x 70kg

5 x 85kg

5 x 100kg

Speed Bench Press

2 x 3 x 20kg

2 x 3 x 30kg

2 x 3 x 40kg

2 x 3 x 50kg

2 x 3 x 60kg x 3 Sets

2 x 3 x 65kg

Reverse Band Bench Press

5 x 100kg

5 x 120kg

5 x 130kg

3 x 140kg

3 x 150kg

3 x 160kg

Seated Shoulder Press

8 x 30kg

8 x 35kg

8 x 40kg

8 x 45kg

Face Pulls Chains

10 x 100lb x 2 Sets

10 x 120lb x 2 Sets

Masons

10 x 100lb x 2 Sets

10 x 110lb x 2 Sets

Comments:

Floor press was a lot more stable, one more week of it.

Speed was good on the Bench 2.75secs for the 65kg.

Worked on the triceps firing from the bottom of the press so started with reverse bands, this really hit the shoulder so will only do them for 3 weeks maybe 2 weeks.

OB 8)

[Old Bull]

Prehab

DCs

1 x 15 x 2 Sets

Pull Down Abs

10 x 40kg

10 x 45kg

Hip Stretch

1 x 15 Seconds x 2 Sets

Psaos

1 x 15 Seconds

Deadlifts

3 x 70kg

3 x 95kg

3 x 120kg

3 x 135kg

3 x 150kg

3 x 165kg

3 x 180kg

3 x 195kg

Rack Pulls Above Knee

3 x 100kg

3 x 120kg

3 x 140kg

3 x 160kg

3 x 180kg

3 x 200kg

3 x 220kg

Reverse Hypers

6 x 165lb

6 x 210lb

6 x 255lb

Comments:

Have to get a bit more focused Saturday's workouts take to long and are to short in exercises.

3 x 195kg is the first time I have had a decent weight in my hands felt not to bad.

OB 8)

[Old Bull]

Sunday18th November

Sled Drag 100kgs

1 x 100 Steps x 2 Sets

Dynamic Ab Crunch Green Band

8 x 5 Second Holds x 4 Sets

Hungarian Blaster 20kgs

1 x 10 Swings x 2 Sets

GHR

1 x 10 x 2 Sets

High Pulls 12" Box

3 x 100kg

3 x 130kg x 4 Sets

Comments:

Well I dropped the Tyre flip for today, back was a bit tender, need to put the soft tissue work back in. Did high pulls with a shrug at the top instead, also did the workout earlier, not like last time it was a lot better.

OB 8)

[Old Bull]

Prehab

Isometric Press Up Holds

1 x 30 Seconds x 2 Sets

Scapular Press Ups

1 x 15 x 2 Sets

DCs

1 x 15 x 2 Sets

Rotators Minis

1 x 20 x 2 Sets

Close Grip Barbell Incline Press

5 x 20kg

5 x 40kg

5 x 50kg

5 x 60kg

5 x 65kg

Bench Press

3 x 60kg

3 x 75kg

3 x 90kg

3 x 105kg

3 board Bench Press

5 x 100kg

5 x 110kg

5 x 120kg

1 x 130kg?

Close Grip Bench Press

10 x 60kg

10 x 70kg

10 x 80kg

T Bar Supported Row

10 x 20kg

10 x 30kg

10 x 40kg

Face Pulls Chains

10 x 100lb

10 x 110lb

10 x 120lb

Masons

10 x 100lb

10 x 110lb

10 x 120lb

Hammer Curls

10 x 30lb

10 x 35lb

10 x 40lb

Comments:

Well when there is a crew things take on a life of its own.

Do not know what happened at the 130 just lost the setup.

Good session

OB 8)

[Old Bull]

Sled Drag 100kgs

1 x 100 Steps x 2 Sets

Russian Twists 5kg

1 x 16 x 2 Sets

Front/Rear Raise Dragging 15kgs

1 x 40 meters x 2 Sets

Medium Grip Chest Press Dragging 15kgs

1 x 20 Meters x 2 Sets

Rear Chest Flyes Dragging 15kgs

1 x 20 meters x 2 Sets

Band Static Shoulder Stretch

1 x 20 Seconds x 2 Sets

Comments:

Well a couple of silly things today, using 5kg on the Russians instead of 2.5kg, and increasing on all 3 upper body dragging instead of the chest press only :doh:

The shoulders are alive now.

OB 8)

[Old Bull]

Prehab

Pull Down Abs

10 x 40kg

10 x 45kg

Adductor's Purple

1 x 20 x 2 Sets

Pec Stretch

1 x 30 Seconds x 3 Sets

Hip Stretch/Psaos

1 x 15 Seconds x 2 Sets

DCs

1 x 15 x 3 Sets

Squats

10 x 20kg

5 x 40kg

5 x 60kg

5 x 80kg

3 x 100kg

3 x 120kg

Squats Suit Bottom Old

3 x 135kg

3 x 150kg

3 x 165kg

Squats Suit Straps Up

3 x 180kg

2 x 190kg

5 x 190kg

Seated Good Mornings

5 x 40kg

5 x 60kg

5 x 70kg

5 x 80kg

Reverse Hypers

6 x 165lb

6 x 210lb

6 x 255lb

Comments:

Squats went well decided not to go up after the double at 190, the second set was 5 x 190 which was a far better work set.

Did seated Good Mornings first time in a year or so, bit of a wake up call got to 80kgs that was a little bit of a mission.

Old Bull 8)

[Old Bull]

Sled Drag 100kgs

1 x 100 Steps x 2 Sets

Dynamic Ab Crunch Green Band

8 x 5 Second Holds x 4 Sets

Hungarian Blaster 25kgs

1 x 10 Swings x 2 Sets

Tyre Flip 230kgs

1 x 5 Flips x 5 Sets

Comments:

Well changed things up a bit today put 5kgs on the Hungarian Blaster that was a mistake should have been 2.5kgs. But done it now so can not go back.

Changed my technique on the Tyre Flips I am dropping down after the initial pull and catching in a squat position then pushing seems to be a bit faster and not as hard. Just got to be fast and flexible yeah right at my age

OB 8)

[Old Bull]

Prehab

Pull Down Abs

10 x 40kg

10 x 45kg

Isometric Press Up

1 x 30 Seconds x 2 Sets

Scapular Press Ups

1 x 15 x 2 Sets

Rotators Minis

1 x 20 x 2 sets

DCs

1 x 15 x 2 Sets

Decline Bench Press

10 x 20kg

5 x 40kg

5 x 60kg

5 x 75kg

5 x 90kg

5 x 100kg

4 x 110kg

Speed Bench Purple Band

2 x 3 x 40kg

2 x 3 x 50kg

2 x 3 x 60kg x 4 Sets

3 Board Bench Press

3 x 100kg

3 x 110kg

3 x 120kg

2 x 130kg

1 x 135kg missed

Reverse Band Bench Press

5 x 100kg

5 x 120kg

5 x 140kg 5 Second static hold last rep

5 x 160kg Ditto

5 x 170kg Ditto

Hammer Curls

15 x 30lb x 2 Sets

Face Pulls Chains

15 x 100lb

15 x 120lb

Comments:

A pretty good session all round. Numbers were up so strength is improving, missed lifts were technical, setup, bar position, so not worried.

OB

"Keeping The Young Bulls Honest."

[Old Bull]

Saturday 24th November

Prehab

DCs

1 x 15 x 2 Sets

Hip Stretch

1 x 15 Seconds x 2 Sets

Psaos

1 x 15 Seconds x 2 Sets

Dynamic Ab Crunch Green Band

8 x 5 Second Holds x 2 Sets

Speed Deads 2 x Purple Bands

3 x 60kg

3 x 75kg

3 x 90kg

3 x 105kg

2 x 120kg x 6 Sets

Reverse Band Deadlifts

5 x 100kg

5 x 120kg

5 x 140kg

5 x 160kg

5 x 180kg

5 x 200kg

5 x 220kg

1 x 240kg x 3 Sets

Good Mornings

5 x 60kg

5 x 80kg

5 x 100kg

5 x 120kg

Reverse Hypers

6 x 165lb

6 x 210lb

6 x 255lb

GHRs

1 x 13 x 2 Sets

Comments:

Tried something a bit different in approach to the Speed Deads. First 2 sets were normal setup and pull the 3rd and 4th were new approach. Stand at bar fill belly, core bracing while still standing, drop down, hands on bar and pull, a lot faster off the floor, but hand set up was a issue. Went back on 5th set to original then the 6th to new. Same thing, normal approach seems a lot slower, will video and time line it for next session.

Did reverse bands to help with acceleration and of course loading at the top end of the lift. Things were going well till 240, stars started to appear after each set.

OB 8)

[Old Bull]

Sunday 25th November

Sled Drag 100kgs

1 x 100 Steps x 2 Sets

Leg Raise

1 x 10 x 2 Sets

Hungarian Blaster 25kgs

1 x 10 Swings x 2 Sets

High Pulls/Shrug 12" Box

3 x 70kg

3 x 100kg

3 x 130kg x 5 Sets

Reverse Hypers

10 x 125lb

10 x 165lb

Comments:

A late workout, but good in the end, back was a little tight so did two sets on the Hypers.

OB 8)

[Old Bull]

Prehab

Isometric Press Up Holds

1 x 30 Seconds x 2 Sets

Scapular Press Ups

1 x 15 x 2 Sets

Rotators Minis

1 x 20 x 2 Sets

DCs

1 x 15 x 2 Sets

Bench Press Chains 32kgs

2 x 20kg

5 x 20kg + Chains

5 x 40kg

5 x 50kg

5 x 60kg

5 x 70kg

3 x 85kg

1 x 90kg

Bench Press

2 x 90kg

2 x 100kg

2 x 110kg

2 Board Bench Press

3 x 100kg

3 x 105kg

3 x 110kg

15 x 80kg

Bent Over Masons

10 x 150lb x 2 Sets

Plate Raise

10 x 15kg x 2 Sets

Band Rhomboids Purple

1 x 10 x 2 Sets

Comments:

Bench went pretty well tonight, through all sets.

Strength has come up and shoulder a heap more stable.

OB 8)

[Old Bull]

Sled Drag 100kgs

1 x 100 Steps x 2 Sets

DB Side Bends

10 x 70lb

10 x 80lb

10 x 90lb

Sled Drag Upper Body

Front/Rear Raise Dragging 15kgs

1 x 40 meters x 2 Sets

Medium Grip Chest Press Dragging 15kgs

1 x 20 Meters x 2 Sets

Rear Chest Flyes Dragging 15kgs

1 x 20 meters x 2 Sets

DCs

1 x 15 x 4 Sets

Comments:

Better this week with the weight increase on the Upper Body Sled Drags. Poss go up on the Front/Rear Raise maybe 2.5kgs will try next week.

The Chest Press that will take a while to get use to technique wise, and how many times you have to press in 20 meters!!!!.

OB 8)

[Old Bull]

Wednesday 28th November

Prehab

DCs

1 x 15 x 4 Sets

Adductors/Abductors Purple

1 x 20 x 2 Sets

Pec/Shoulder Stretch

1 x 30 Seconds x 4 Sets

Hip Flexor/Psaos

1 x 15 Seconds x 2 Sets

Squat

5 x 20kg

5 x 40kg

5 x 60kg

5 x 80kg

3 x 100kg

3 x 120kg

Squats Old Centurion 46

3 x 140kg Straps down

3 x 160kg Straps down

3 x 180kg Straps up

3 x 200kg Straps up

Seated Good Mornings

5 x 60kg

5 x 70kg

5 x 80kg

5 x 90kg

5 x 100kg

Reverse Hypers

6 x 70kg

6 x 100kg

6 x 120kg

GHRs

1 x 10

1 x 12

Comments:

Good squat session the centurion is not helping much, but it is keeping the hips tight.

Seated GMs have come up was going to do Kneeling squats but a couple of the singlets come darksiders were in the 2 power cages. :pfft:

OB

8)

[Old Bull]

Thursday 29th November

Sled Drag 100kgs

1 x 100 Steps x 2 Sets

Dynamic Ab Crunch Green Band

8 x 5 Second holds x 4 Sets

Hungarian Blaster 25kg

1 x 10 Swings x 2 Sets

Tyre Flip 230kgs

1 x 5 Flips x 5 Sets

Comments:

Have changed the sled drag to longer strides with a more erect posture, want to hit the hips and glutes a bit more seems to work well.

The Tyres are getting a bit more comfortable with drop down and catch then push. Just got to get the timing right for each flip usual story as you start to puff out goes the form.

OB 8)

"Keeping The Young Bulls Honest."

[Old Bull]

Friday 30th November

Prehab

Isometric Press Up Holds

1 x 30 Seconds x 2 Sets

Rotators Minis

1 x 20 x 2 Sets

DCs

1 x 15 x 2 Sets

Scapular Press Ups

1 x 15 x 2 Sets

Decline Bench Press

5 x 20kg

5 x 40kg

5 x 60kg

5 x 80kg

5 x 95kg

3 x 110kg

Speed Bench + 26kg Chains

5 x 20kg

3 x 40kg x 2

3 x 50kg x 2

3 x 60kg x 2 x 4 Sets

3 Board Bench Press

3 x 100kg

3 x 110kg

3 x 120kg

3 x 130kg

Reverse Band Bench Press 5 Second Static hold Last Rep each Set

5 x 120kg

5 x 140kg

5 x 160kg

4 x 180kg

1 x 190kg

Face Pulls Chains

10 x 100lb

10 x 120lb

10 x 140lb

Comments:

Couple of hick ups along this training session. Decline were not the best and the reverse band changed set up to last week so missed the set at 180kg. Went back to old set up got 4 at 180 and 1 at 190. Last session in this wave for Reverse Bands, shoulders and CNS just starting to feel it.

OB 8)

"Keeping The Young Bulls Honest."

[Old Bull]

Saturday December 1st

Prehab

DCs

1 x 15 x 2 Sets

Hip Stretch

1 x 15 Seconds x 2 Sets

Psaos

1 x 15 Seconds x 2 Sets

Speed Deads 2 x Purple Bands

3 x 60kg

3 x 75kg

3 x 90kg

3 x 105kg

2 x 120kg x 6 Sets

Reverse Band Deadlifts

5 x 120kg

5 x 140kg

5 x 160kg

3 x 180kg

3 x 200kg

1 x 220kg

Reverse Hypers

6 x 70kg

6 x 100kg

6 x 120kg

Comments:

Changed setup on bands reloaded a lot earlier in the lift, last week 240kg for singles this week 220kg for 1

Missed Good Mornings, and GHRs planned to do sunday with "SPP". That never happened, get these days.

OB 8)

"Keeping The Young Bulls Honest."

[Old Bull]

Monday 3rd December

Prehab

DCs

1 x 15 x 2 Sets

Isometric Press Up Holds

1 x 30 Seconds x 2 Sets

Rotators Minis

1 x 20 x 2 Sets

Scapular Press Ups

1 x 15 x 2 Sets

Bench Press Chains 32kg

5 x 20kg

5 x 20kg + Chains

5 x 40kg

5 x 50kg

5 x 60kg

5 x 70kg

5 x 80kg

1 x 90kg

Bench Press

2 x 90kg

2 x 100kg

2 x 110kg

2 Board Bench Press

3 x 100kg

3 x 105kg

3 x 110kg

3 x 115kg

Masons

13 x 100lb

13 x 110lb

13 x 120lb

Face Pulls Chains

13 x 100lb

13 x 120lb

13 x 140lb

Hammer Curls

13 x 25lb

13 x 30lb

13 x 35lb

Comments:

Well the effects of the weekend played on this session, nutrition wise

Shoulder seems to be getting stronger it was not that long ago that 80kg was a struggle on 2 board.

OB 8)

[Old Bull]

Tuesday 4th December

Sled Drag 100kg

1 x 100 Steps x 2 Sets

DB Side Bends

8 x 70lb

8 x 85lb

8 x 95lb

Sled Drag Upper Body

Front/Rear Raise Dragging 17.5kgs

1 x 40 Meters x 2 Sets

Medium Grip Chest Press Dragging 17.5kgs

1 x 20 Meters x 2 Sets

Rear Chest Flyes Dragging 17.5kgs

1 x 20 Meters x 2 Sets

Bent Over Rear Delt Raise Dragging

1 x 20 Meters

DCs

1 x 15 x 3 Sets

Comments:

Upped the weight by 2.5kgs changed everything but not to the extent that it was to heavy. Threw in a bent over rear delt raise with the sled empty with the sled and chain it weighs about 30kgs. Which was enough.

OB 8)