Beaten Paths are For Beaten Men

[Old Bull]

Prehab

Rotators Minis

1 x 20 x 3 Sets

Funky Chickens

12 x 15lb x 3 Sets

Pull Aparts Purple

1 x 20 x 3 Sets

Bench Press

5 x 20kgs x 2 Sets

5 x 40kgs x 2 Sets

5 x 60kgs

3 x 80kgs

2 x 100kgs

Bench Press Shirt 46 Fury

3 Board 3 x 110kgs

2 Board 3 x 120kgs

1 Board 3 x 130kgs

Chest 1 x 140kgs

Chest 1 x 150kgs

Chest 1 x 155kgs

4 Board Bench Press

3 x 100kgs

3 x 110kgs

3 x 120kgs

3 x 130kgs

5 Board Bench Press

5 x 120kgs

5 x 130kgs

5 x 140kgs

7 x 150kgs

Tri Set

Face Pulls Chains

12 x 150lb x 3 Sets

Masons

15 x 150lb x 3 Sets

Bent Over Rear Delts

12 x 15lb x 3 Sets

Comments:

Quite a big Bench Shirt session tonight had 10 guys in shirts, 1 from Auckland, 2 from Masterton 7 from the house.

Highlight pt just missing 300 on the 3 board

Pretty happy with strength levels after all the hi rep training, first time in the 46 since the Nationals.

OB

[SoaringSwine]

Bench Press Shirt 46 Fury

3 Board 3 x 110kgs

2 Board 3 x 120kgs

1 Board 3 x 130kgs

Chest 1 x 140kgs

Chest 1 x 150kgs

Chest 1 x 155kgs

FGJ on the TnG PB OB1.

Gotta keep us young bulls honest!

[Old Bull]

Prehab

Adductors Purple

1 x 20 x 3 Sets

DCs

1 x 20 x 4 Sets

Pull Down Abs

12 x 40kgs x 3 Sets

Box Squats Parallel Purple Band Around Neck

5 x 20kgs x 2 Sets

5 x 40kgs x 2 Sets

5 x 60kgs

5 x 80kgs

3 x 100kgs

3 x 115kgs

3 x 130kgs

3 x 145kgs***

3 x 155kgs

DeadLifts

3 x 709kgs

3 x 110kgs

3 x 130kgs

3 x 150kgs

3 x 170kgs

GMs

5 x 60kgs

5 x 80kgs

5 x 100kgs

Reverse Hypers

8 x 100kgs

8 x 110kgs

8 x 120kgs

Comments:

Tried Boxes with a purple band round the neck, very interesting to say the least. ***Had to put it a way at 145kgs just about got stapled.

Thanks Rona :clap:

OB

[Old Bull]

FGJ on the TnG PB OB1.

Gotta keep us young bulls honest!

Cheers SS

But some one has to until you all pass me :pray:

OB

[Old Bull]

Prehab

Rotators Horizontals Minis

1 x 20 x 3 Sets

Pull Aparts Purple

1 x 20 x 3 Sets

Funky Chickens

12 x 15lb x 3 Sets

Medium Grip Incline Bench Press

5 x 20kgs

5 x 40kgs

5 x 50kgs

5 x 60kgs

1 x 65kgs

1 x 70kgs

1 x 75kgs

1 x 80kgs

1 x 85kgs

DE Bench

2 x 3 x 20kgs

2 x 3 x 40kgs

2 x 3 x 50kgs

2 x 3 x 60kgs

2 x 3 x 70kgs x 3 Sets

BarBell Rows

5 x 70kgs

5 x 80kgs

5 x 90kgs

5 x 100kgs

5 x 110kgs

SuperSets

Medium Grip LPDs

6 x 70kgs x 3 Sets

DB Side Raise

10 x 15lb x 3 Sets

Parallel Grip LPDs

6 x 70kgs x 3 Sets

Bent Over Masons

10 x 150lbs

Super Wide LPDs

6 x 70kgs x 3 Sets

BB Shrugs

6 x 100kgs

6 x 120kgs x 2 Sets

Comments:

Incline pretty happy been hard work this with the shoulder but gains have been coming.

Speed on the 70kgs were all under 3 seconds another good indication that things are progressing in the bench department.

The rest of the WO was its usual sweaty, puffy and taxing.

OB

[Old Bull]

Prehab

DCs

1 x 15 x 4 Sets

Adductors Purple

1 x 20 x 3 Sets

Land Mines

1 x 10 x 3 Sets

Speed Boax Squats 13" + 2" Foam

5 x 20kgs x 2 Sets

5 x 40kgs x 2 Sets

5 x 60kgs x 2 Sets

4 x 75kgs

3 x 90kgs

2 x 105kgs x 6 sets

Speed DeadLifts

3 x 60kgs

3 x 80kgs

3 x 100kgs

2 x 120kgs x 3 Sets

2 x 140kgs x 3 Sets

Good Mornings

5 x 40kgs

5 x 60kgs

5 x 80kgs

5 x 100kgs

5 x 120kgs

Reverse Hypers

8 x 100kgs x 3 Sets

Comments:

Pretty happy with the speed today, warmed up with xtras at the beginning, so when I got to the work sets everything was firing.

Deads were pretty good setup and pulls were fast.

Including more GMs we seem to have lacked these lately for some reason. And it shows in our speed off the floor.

OB

[Old Bull]

Forward Ankle Sled Drag 20kgs

1 x 20 Meters x 2 Sets

Blast Chain Prone Bridge Elevated

1 x 30 Seconds x 3 Sets

Hip/Leg Adduction Sled Drag 20kgs

1 x 20 Meters x 2 Sets

Keg Arch Work

1 x 30 Seconds x 4 Sets

DB Farmers Walk 100kgs

1 x 40 meters x 2 Sets

GHRs

1 x 10 x 2 Sets

Comments:

Bit better this time on the Hip/Adduction Dragging, tried 25kgs nobody home. :shrug: Been getting a bit of cramp at night after heavy squatting just in right adductor, so I am increasing the adduction work with Weights, Sleds in the GPP session and Bands on training days. Will see how this goes.

OB

[Old Bull]

Prehab

Rotators Horizontals Minis

1 x 20 x 2 Sets

Pull Aparts Purple

1 x 20 x 2 Sets

Romanian Rotators

12 x 10lb x 2 sets

Bench Press

5 x 20kgs

5 x 40kgs

5 x 60kgs

5 x 80kgs

3 x 100kgs x 2 Sets

3" Fat Bar Floor Press

5 x 40kgs

5 x 60kgs

5 x 80kgs

5 x 100kgs

4 Board Bench Press

5 x 100kgs

5 x 115kgs

5 x 130kgs

5 Board Bench Press

5 x 120kgs

5 x 135kgs

5 x 150kgs

Kelso Shrugs on Supported Row

10 x 30kgs x 3 Sets

H Rolls

Rolls10 x 10lb x 3 Sets

Lock Out Dips

1 x 15 x 3 Sets

Trap Bar Shrugs

8 x 80kgs x 3 Sets

Comments:

Not too bad a session started ugly got better as I got through things. Tris are feeling it now, also tried a new exercise Rehab/Prehab the H Roll named after George Halbert, not to bad.

OB

[Old Bull]

Chin Ups Blue Band

1 x 5 x 3 Sets

BB Shoulder Pin Press

5 x 20kgs

5 x 30kgs

5 x 40kgs

Front Raise Dragging 25kg

1 x 20 Meters x 2 Sets

Medium Grip Chest Press Dragging 25kg

1 x 20 Meters x 2 Sets

Rear Chest Flyes Dragging 25kg

1 x 20 Meters x 2 Sets

Keg Arch Work

1 x 30 Seconds x 3 Sets

Russian Twists

1 x 10 x 2 Sets

Comments:

In order to help my bench I am going to do an extra Upper Back and Shoulder WO in my GPP session. Just simple at the moment Chin Ups and Shoulder Presses.

Memo to self do not leave Russian Twists out of the equation for to long :doh:

OB

[teamfatboy]

Chin Ups Blue Band

Rear Chest Flyes Dragging 25kg

1 x 20 Meters x 2 Sets

Keg Arch Work

Russian Twists

OB

Hey OB, is there somewhere I can get the de-code for the names of some of those lifts? They aren't in my "My first book of bodybuilding" book

[Old Bull]

Prehab

DCs

1 x 20 x 3 Sets

Adductors Purple

1 x 20 x 3 Sets

Pull Down Abs

10 x 40kgs x 3 Sets

Box Squats Parallel

5 x 20kgs x 2 Sets

5 x 40kgs x 2 Sets

5 x 60kgs x 2 Sets

5 x 80kgs

5 x 100kgs

5 x 120kgs

5 x 140kgs

2 Bar GoodMornings

5 x 60kgs

5 x 80kgs

5 x 100kgs

5 x 120kgs

5 x 140kgs

Seated GoodMornings

5 x 60kgs

5 x 80kgs

5 x 100kgs

Reverse Hypers

10 x 100kgs x 3 Sets

Comments:

Did not push to much on the Squats wanted to push the Good Mornings, attack the back more.

Was surprised at my back strength 140kgs on the 2Bar and I have not done it for quite a while, same as the Seated GMs. Will try 160 next week maybe 120 on the seated and get a the chest a lot closer to the bench top.

OB

[Old Bull]

Chin Ups Blue Band

Rear Chest Flyes Dragging 25kg

1 x 20 Meters x 2 Sets

Keg Arch Work

Russian Twists

OB

Hey OB, is there somewhere I can get the de-code for the names of some of those lifts? They aren't in my "My first book of bodybuilding" book

TF,

In the back of your book the pages stuck together with sweat and chalk. :nod:

Chins we do not have the luxury of a assisted pull up or chin up machine so throw one of the thick bands around the top put the knee and it dose the same sort of thing.

Rear Chest Flyes Well that is the same as using dumbells but with the sled you are more explosive ie letting the DBs go at the end of the movement.

Keg Arch My old back has not got much of a arch, I use to do it over a 110mm pipe but it just hit my lower back. So lying over this gets the arch a a lot higher in my back, and easier to.

Russians Twist As the name implys not a nice ab workout.

[Laver]

Hey OB thought id stop by and try to comprehend some of your training, managed to work some more of it out, looking good! It helped having been down to the PH

Keep up the good work

[Old Bull]

Hip Flexors Sled Drag 20kgs

1 x 20 meters x 2 Sets

Adductors Sled Drag 20kgs

1 x 20 Meters x 2 Sets

Blast Chain Abs

1 x 12 x 4 Sets

DB Farmers Walk 100kgs

1 x 40 Meters x 2 sets

GHRs

1 x 10 x 2 Sets

Comments:

Hammies were pretty tender after last night, but were not to bad by the time I got to the GHRs.

Happy with the way things a progressing on the Hip and Adductor Sled Work.

Farmers were tough for some reason :think:

OB

[Old Bull]

Hey OB thought id stop by and try to comprehend some of your training, managed to work some more of it out, looking good! It helped having been down to the PH

Keep up the good work

Cheers L

Sorry to hear about the injury, you should be due for another visit in a couple of months.

[diamond]

Good stuff OB . Don't think most of the guys on this site half your age would be keen to kick along for a week of workouts with you. Next time i'm down your way i will come in and say hi.

[Old Bull]

Good stuff OB . Don't think most of the guys on this site half your age would be keen to kick along for a week of workouts with you. Next time i'm down your way i will come in and say hi.

Hey D Man

Don't know about commin in and just saying hi, :naughty: Bring a Towel we will supply "The Bucket" you bring the music Disturbed if we have not already got it.

And if we are able too we will say Hi After :nod:

Cheers D

Just keepin you young fellas honest

[Old Bull]

Prehab

Rotators Horizontals Minis

1 x 20 x 2 Sets

Leg Raise

1 x 12 x 2 Sets

Romanians

12 x 10lb x 2 Sets

Medium Grip Bench Press

5 x 20kgs

5 x 40kgs

5 x 60kgs

5 x 70kgs

5 x 80kgs

5 x 90kgs

Quad Set

Wide Grip LPDs

6 x 70kgs x 3 Sets

Masons

12 x 150lb x 3 Sets

DB Side Raise

12 x 15lb x 3 Sets

Hammer Curls

12 x 30lb

12 x 35lb x 2 Sets

Chin Ups Blue Band

1 x 5 x 4 Sets

Keg Arch Work

1 x 30 Seconds x 4 Sets

Comments:

Deload day today have a shirt session on Monday.

Chins were a bit better today going to put a bit of focus on these as I really suck at them.

OB

[disasterpiece]

Keg Arch My old back has not got much of a arch, I use to do it over a 110mm pipe but it just hit my lower back. So lying over this gets the arch a a lot higher in my back, and easier to.

:doh: Am I reading this right? You lye on a keg to arch your back?

[SoaringSwine]

Keg Arch My old back has not got much of a arch, I use to do it over a 110mm pipe but it just hit my lower back. So lying over this gets the arch a a lot higher in my back, and easier to.

:doh: Am I reading this right? You lye on a keg to arch your back?

That would be right. Feels pretty good too.

[Old Bull]

Prehab

Adductors Purple

1 x 20 x 3 Sets

DCs

1 x 15 x 4 sets

Standing Calf Raise

15 x 70kgs x 3 sets

Speed Box Squats 13" + 2" Foam

5 x 20kgs x 2 Sets

5 x 40kgs x 2 Sets

5 x 60kgs x 2 Sets

4 x 75kgs

3 x 90kgs

2 x 105kgs x 6 sets

2" Deficits Speed Deads

3 x 70kgs

3 x 90kgs

3 x 110kgs

2 x 130kgs x 6 Sets

Conncentric Good Mornings

5 x 60kgs

5 x 80kgs

5 x 100kgs

5 x 120kgs

Reverse Hypers

8 x 100kgs x 3 Sets

Pull Down Abs

10 x 40kgs

10 x 45kgs

10 x 50kgs

Comments:

Good Speed on both exercises, Squats and Deads. Was going to do Romanian Pause Pulls but changed to Concentric GMs. Once again have not done these for a while weight was comfortable and may have got stronger will check old logs. Tidied the back up a bit to by the time I hit the Hypers back was feeling good.

OB

[Old Bull]

Hip Flexors Sled Drag 20kgs

1 nx 20 meters x 2 Sets

Adductors Sled Drag 20kgs

1 x 20 Meters x 2 Sets

Blast Chain Abs

1 x 12 x 3 Sets

DB Farmers Walk 100kgs

1 x 40 Meters x 2 sets

GHRs

1 x 10 x 2 Sets

Comments:

Getting use to the Adductor and Hip Flexor Sled Work, balance and coordination seem to be the key things.

Pushed the Abs today only got three sets they were pretty tough.

OB

[Old Bull]

Prehab

Rotators Horizontals Minis

1 x 20 x 2 sets

Pull Aparts Purple

1 x 20 x 2 Sets

Funky Chickens

10 x 15lb x 2 Sets

Leg Raise

1 x 10 x 2 Sets

Bench Press

5 x 20kgs

5 x 40kgs

4 x 60kgs

4 x 80kgs

2 x 100kgs

Bench Press Shirt 46 Fury

3 Board 3 x 110kgs

2 Board 3 x 120kgs

1 Board 3 x 130kgs

Chest 1 x 135kgs

Chest 1 x 140kgs

Chest 1 x 145kgs

Tri Set

Face Pulls Rope

12 x 100lb x 3 Sets

Masons

15 x 150lb x 3 Sets

Hammer Curls

12 x 25lb

12 x 30lb

12 x 35lb

Comments:

Shirt went well opener around 132.5-135 depends on the day.

Short session just opener's and a light tri set.

OB

[biggurl27]

Someone told me you fellas have a massive tractor tyre that you sling about, is this true or a urban legend?

[Old Bull]

Someone told me you fellas have a massive tractor tyre that you sling about, is this true or a urban legend?

Like most It grows into a Urban :shrug:

Just Two Tyres

Ladies 100kgs

Mens 230kgs

Fastest Time Mens 230kgs

10 Flips 38 Seconds