Beaten Paths are For Beaten Men

[biggurl27]

Oh that sounds like fun, mind I would probably put my stinking back out!! haha

[Old Bull]

Pull Ups Blue Band

1 x 5 x 3 Sets

BB Shoulder Pin Press

5 x 30kgs

5 x 40kgs

5 x 50kgs

Front Raise Dragging 30kg

1 x 20 Meters x 2 Sets

Medium Grip Chest Press Dragging 30kgs

1 x 20 Meters x 2 Sets

Rear Chest Flyes Dragging 30kgs

1 x 20 Meters x 2 Sets

Keg Arch Work

1 x 30 Seconds x 3 Sets

Comments:

Better work on Chins and Pin Press also the Sleds seemed easier, not thats a clue for a weight increase.

OB

[Old Bull]

Prehab

Adductors Purple

1 x 20 x 3 Sest

DCs

1 x 15 x 4 Sets

Standing Calf Raise

12 x 80kgs x 3 Sets

Squats

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

Squats Suit Centurion 44

5 x 160kgs

5 x 180kgs

5 x 190kgs

3 x 200kgs

3 x 210kgs

3 x 220kgs

Reverse Hypers

10 x 100kgs x 3 Sets

Comments:

First time in the 44 centurion since Nationals, bit of a squeeze to get in.

Cut short the workout, shifting gear for Saturdays comp, Will do some backups tomorrow.

OB

[Old Bull]

Prehab

Adductors Purple

1 x 20 x 3 Sets

DCs

1 x 15 x 3 Sets

Standing Calf Raise

12 x 80kgs x 3 Sets

Pull Down Abs

12 x 45kgs x 3 Sets

Box Squats Parallel Purple Band Hips

5 x 20kgs x 2 Sets

5 x 40kgs x 2 Sets

5 x 60kgs

5 x 80kgs

5 x 100kgs x 2 Purple bands

3 x 110kgs

3 x 130kgs

3 x 140kgs

3 x 150kgs

Speed Deadlifts

3 x 70kgs

3 x 110kgs

3 x 150kgs x 3 Sets

2 x 150kgs x 3 Sets

Bench Press

5 x 20kgs x 2 Sets

5 x 40kgs x 2 Sets

5 x 60kgs

5 x 80kgs

5 x 90kgs

Reverse Hypers

10 x 50kgs

10 x 70kgs

10 x 90kgs

Comments:

Long time between drinks, comp in between last wednesday's workout. So threw in a bit of bench, we have bench on friday so just something to get the blood in.

Purple Band around the hips was interesting, little bit topsy turvey, and reracking was tricky. Will try green band next week, really felt it in the core after.

OB

[Old Bull]

Forward Ankle Sled Drag 20kgs

1 x 20 Meters x 3 Sets

Blast Chain Abs

1 x 10 x 3 Sets

Hip/Leg Adduction Sled Drag 20kgs

1 x 20 Meters x 3 Sets

Hamstring Sled Drag 90kgs

1 x 40 Meters x 3 Sets

Keg Arch Work

1 x 30 Seconds x 4 Sets

Comments:

Like puffing billy after that lot, increased by one set on each and brought in a new hamstring exercise, should have stuck with GHRs less painful.

[Old Bull]

Prehab

Rotators Horizontal Minis

1 x 20 x 3 Sets

Leg Raise

1 x 10 x 3 Sets

Romanians

10 x 10lb x 3 Sets

Shoulder Wall Stretch

1 x 10 seconds x 3 Sets

Medium Grip Bench Press

5 x 20kg x 2 Sets

5 x 40kgs

5 x 60kgs

5 x 70kgs

5 x 60kgs

5 x 80kgs

3 x 100kgs

2 x 110kgs

Bench Press Nicks 44 Centurion

3 Board 3 x 120kgs

2 Board 3 x 130kgs

1 Board 1 x 140kgs

1 Board 1 x 145kgs

Chest 1 x 150kgs touched

Chest 1 x 150kgs lost on the bottom

Quad Set

T Bar Rows

10 x 40kgs

10 x 50kgs

10 x 60kgs

Face Pulls Chains

12 x 120lbs

12 x 150lbs x 2 Sets

DB Tri Ext

12 x 20lb x 3 Sets

Lock Out Dips

1 x 15 x 3 Sets

Comments:

Tried Nicks 44 on it was pretty tight but not to bad, got a bit out of control at 150 just needs a bit more weight. Will probably use this for the Nationals, going to jack the sleeves they were pretty tight, right arm went a bit numb. But ample time to break it in.

OB

[Old Bull]

Prehab

Pull Down Abs

12 x 45kgs x # Sets

DCs

1 x 15 x 4 Sets

Adductors Purple

1 x 20 x 3 Sets

Speed Box Squats 14" + 7" 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 8 sets

Speed Deads 2" Deficits + 2 x Purple Bands

3 x 70kgs

3 x 90kgs

3 x 110kgs

1 x 140kgs x 6 Sets

High Pulls With Shrug 9" Box

3 x 100kgs

3 x 140kgs

3 x 160kgs

3 x 180kgs

3 x 200kgs

Concentric Good Mornings

5 x 60kgs

5 x 80kgs

5 x 90kgs

5 x 100kgs

Reverse Hypers

10 x 70kgs

10 x 90kgs x 2 Sets

Comments:

Pretty good session today.

Gave the foam a try out very happy, bit more muscle dominant, and had to work just a little bit harder to get off the box. Used a harder foam last wek, 2" and 15" box, this week took 1" off box height would have been around or just under 15" with foam. Will drop down a 1/2" next week see how that goes.

Hips and glutes are feeling it now.

Happy with pulls, speed was a bit slow with the deficits but had two bands on so cannot complain.

OB

[Old Bull]

X Band Walks Purple

1 x 9 Steps x 3 Sets

Keg Arch Work

1 x 30 Seconds x 3 Sets

Blast Chain Static Abs

1 x 30 Seconds x 3 Sets

Pull Ups Blue Band

1 x 5 x 3 Sets

Sled Drag Hamstrings 90kgs

1 x 40 Meters x 3 sets

Comments:

Early train today, split this one up have another session tomorrow as not training till Tuesday.

X Bands have improved with other Abductor/Adductor work contributing to it.

[Old Bull]

Forward Ankle Sled Drag 20kgs

1 x 20 Meters x 3 Sets

Dynamic Ab Crunch Green

10 x 5 Seconds x 10 x 3 Sets

Hip/Leg Adduction Sled Drag 20kgs

1 x 20 Meters x 3 Sets

Sled Drag 100kgs

1 x 17 Steps x 2 Sets

Side Plank

1 x 10 Seconds x 4 Sets

Comments:

Just tidied what I missed from yesterday and added a couple in to make up for the postponed workout.

[Old Bull]

Prehab

Rotators Horizontals Minis

1 x 20 x 2 Sets

Romanians

10 x 10lb x 2 Sets

Pull Aparts Purple

1 x 20 x 2 Sets

Bench Press Green Band

5 x 20kgs

5 x 40kgs

5 x 45kgs

3 x 50kgs

3 x 55kgs

3 x 60kgs

3 x 65kgs

1 x 70kgs

1 x 80kgs

Bench Press

3 x 80kgs

3 x 90kgs

3 x 100kgs

Quad Set

Supported Chest Row

10 x 20kgs

8 x 40kgs x 2 Sets

Masons

12 x 150lb x 3 Sets

Hammer Curls

12 x 35lb x 3 Sets

Rear Delt Raise

12 x 15lb x 3 Sets

Comments:

Bands were a wake up call had about, 55-60kg at the top and 25-30kg at the bottom.

Really put a bit of pressure on the shoulders even keeping tight, but room to move have got stronger on this since the last time we did them.

OB

[Old Bull]

Prehab

Adductors Purple

1 x 20 x 3 Sets

DCs

1 x 15 x 4 Sets

X band Walks Purple

1 x 9 x 3 Sets

Squats Green Bands

5 x 20kgs x 2 Sets No bands

5 x 2oks Bands

5 x 40kgs

5 x 55kgs

5 x 70kgs

3 x 85kgs

3 x 100kgs

3 x 115kgs

3 x 130kgs

3 x 140kgs

1 x 150kgs 9%#!^*&%(***^$#) :evil:

Good Mornings

5 x 60kgs

5 x 70kgs

5 x 80kgs

5 x 90kgs

5 x 100kgs

Comments:

Ended workout, "DNF".

Felt slight twinge in hip at 140 wasn't to bad but the 150 just F*%ken aggravated the s*#t out of it.

Had to stop workout, this has only happened with deadlifts first time in Squatting. I am pretty sure the bands Green just put me in a awkward position, or put a fair bit of pressure in that area. Still pretty sore now 8 hours later, will ice massage etc.

"s*#t Happen's"

[craig.j]

Im sorry to hear that OB! good luck with a speedy recovery!

[Old Bull]

Im sorry to hear that OB! good luck with a speedy recovery!

Cheers craig, :clap:

Was a lot better this afternoon, bit of stretching and more ice. Did not train today leave for a day or got bench tomorrow.

OB

[Old Bull]

Prehab

Rotators Horizontals Minis

1 x 20 x 3 Sets

Romanians

10 x 10lb x 3 Sets

Shoulder Wall Stretch

4 x 10 seconds x 3 Sets

Speed Bench Press 2 x Purple Band

2 x 3 x 20kgs

2 x 3 x 30kgs

2 x 3 x 40kgs

2 x 3 x 50kgs

2 x 3 x 60kgs x 5 Sets

3" Fat Bar Floor Press

5 x 40kgs

5 x 50kgs

5 x 60kgs

5 x 70kgs

5 x 80kgs

5 x 90kgs

5 x 100kgs

Standing Shoulder Pin Press

5 x 20kgs

5 x 30kgs

5 x 40kgs

5 x 50kgs

5 x 60kgs

Quad Set

Parallel Grip LPDs

8 x 70kgs

8 x 80kgs x 2 Sets

Bent Over Masons

15 x 150lb x 3 Sets

H Raises

10 x 10lb x 3 Sets

Lockout Dips

1 x 12 x 3 Sets

Comments:

Not a bad solo session, happy with Floor Press and Standing Shoulder Press subtle improvements but improvements

All the shoulder work played havoc with the lockouts, so might change those up if I do this session again.

OB

[Old Bull]

Prehab

DCs

! x 15 x 3 Sets

Pull Down Abs

12 x 45kgs x 3 Sets

Standing Calf raise

12 x 70kgs x 3 Sets

Concentric Good Mornings

5 x 20kgs

4 x 40kgs

5 x 60kgs

5 x 70kgs

5 x 80kgs

5 x 90kgs

5 x 100kgs

5 x 110kgs

3 x 120kgs

3 x 130kgs

3 x 140kgs

High Pulls with Shrug 9" Box

3 x 100kgs

3 x 120kgs

3 x 140kgs

3 x 160kgs

3 x 180kgs

3 x 200kgs

Seated Good Mornings

5 x 20kgs

5 x 40kgs

5 x 60kgs

5 x 80kgs

5 x 100kgs

Reverse Hypers

8 x 70kgs

8 x 90kgs

10 x 100kgs

Comments:

Hip still a bit tender did not want to do speed squats and aggravate it. So did above the hip workout only 3 exercises and some restoration work, hypers.

Quite short and Brutal, back is alive know.

OB

[Old Bull]

Prehab

Rotators Horizontal Minis

1 x 20 x 3 Sets

Blast Chain Prone Abs

1 x 30 Seconds x 3 Sets

Pull Aparts Purple

1 x 20 x 3 Sets

Wall Shoulder Stretch

1 x 10 Seconds x 4 x 3 Sets

Bench Press

5 x 20kg x 2 Sets

3 x 40kgs x 2 Sets

3 x 60kgs

3 x 70kgs

3 x 80kgfs

3 x 90kgs

3 x 100kgs

3 x 110kgs

1 x 117.5kgs missed

2 Board Bench Press Green Bands x 2

5 x 40kgs

5 x 60kgs

3 x 75kgs

3 x 90kgs

1 x 100kgs

DB Incline Bench Press

10 x 50lb x 3 Sets

Seated Row V Handle

6 x 100kgs x 3 Sets

Quad Set

Hammer Curls

12 x 35lb x 3 Sets

Face Pulls Straight Bar

12 x 130lb x 3 Sets

Overhead Tri Rope Exts

12 x 120lb x 3 Sets

DB Side Raise

10 x 15lb x 3 Sets

Comments:

Bench was good, not fast enough off the chest for the last set, but still happy. Bands were tough had about 55kgs at the top and not quite set up on the last set of a 100.

OB

[Old Bull]

Front Raise Dragging 30kg

1 x 20 Meters x 2 Sets

Medium Grip Chest Press Dragging 30kgs

1 x 20 Meters x 2 Sets

Rear Chest Flyes Dragging 30kgs

1 x 20 Meters x 2 Sets

Keg Arch Work

1 x 30 Seconds x 3 Sets

Blast Chain Abs

1 x 6 x 3 Sets

Wall Shoulder Stretch

1 x 10 Seconds x 4 x 4 Sets

Shoulder Stability Work Ball

1 x 10 Seconds x 4 Sets

Comments:

Just changing up the shoulder rehab work, trying a couple of new variations as the shoulder has got stronger and I can put weight onto it :clap:

[Old Bull]

Prehab

X Band Walks Purple

1 x 10 Steps x 3 Sets

Adductors Purple

1 x 20 x 3 Sets

DCs

1 x 15 x 3 Sets

Box Squats 17" 2 X Green Bands 50kgs + 20kgs of Chain

5 x 20kgs x 2

2 x 40kgs x 2

5 x 55kgs

3 x 70kgs

3 x 85kgs

3 x 100kgs

3 x 115kgs

3 x 130kgs

Box Squats 17" 2 X Green Bands 50kgs + 20kgs of Chain

Squat Suit Centurion 44 Bottom Only

3 x 145kgs

3 x 160kgs

2 x 175kgs

Deadlift 9" Box

3 x 110kgs

3 x 130kgs

3 x 160kgs

3 x 180kgs

3 x 210kgs

2 x 220kgs

1 x 230kgs Missed Twice :evil:

Reverse Hypers

8 x 70kgs

8 x 90kgs

8 x 110kgs

Comments:

Was a bit apprehensive going into tonight's session, if the hip played up I was just going to do GMs of all types 5 or 6. Wanted to rest the hip for the Nationals and not aggravate it to much. Used the green bands that blew it last week, but with added factor of chains. Warms went well and 130 was pretty good, new the suit would keep the hip tighter so carried on.

Last set had 245kgs at the top about 190kgs at the bottom good solid double.

Got issues with start position on the Deads at below knee level. Will video and look over it, not mechanicaly right once the weight gets up.

OB

[Old Bull]

Forward Ankle Sled Drag 20kgs

1 x 20 Meters x 3 Sets

Blast Chain Prone Abs

1 x 30 Seconds x 3 Sets

Hip/Leg Adduction Sled Drag 20kgs

1 x 20 Meters x 3 Sets

Hamstring Sled Drag 100kgs

1 x 40 meters x 3 Sets

Reverse Hypers

10 x 80kgs x 3 Sets

Glute/Hip Stretch

1 x 10 Seconds x2 x 4 Sets

Hip Flexor Stretch

1 x 5 Seconds x 4 Sets

Comments:

Did a bit more day work on the stretching and strengthening of my hip area. Usually do this at night but just throwing in a extra session after legs day in the GPP session.

Sled work is going quite well still a bit of a balance act, no worries.

OB

[Old Bull]

Medium Grip 3 Board Bench Press

5 x 40kgs

5 x 60kgs

5 x 80kgs

3 x 100kgs

3 x 110kgs

3 x 120kgs

3" Fat Bar Floor Press

5 x 40kgs

5 x 60kgs

5 x 80kgs

5 x 100kgs

Quad Set

Trap Bar Shrugs

10 x 80kgs x 4 Sets

Face Pulls Rope

12 x 120lb x 4 Sets

Hammer Curls

12 x 35lb x 4 Sets

Tricep Press Downs

10 x 25kgs x 4 Sets

Comments:

Flash Flood in The House, spent 3 hours mopping and cleaning up water. Missed prehab and first exercise set, came in cold on the boards. Noticed a complete difference in training, will not do that again. Even if i have to train alone, maybe a good side bit more rest for Mondays session.

OB

[poos_n_wees]

Got issues with start position on the Deads at below knee level. Will video and look over it, not mechanicaly right once the weight gets up.

*Ahem* Sharing is caring.. are you gonna post it in your journal?

And damn, sorry to hear about the flood in the gym.. has the weather been that bad down in Welly? :shock:

[Old Bull]

Got issues with start position on the Deads at below knee level. Will video and look over it, not mechanicaly right once the weight gets up.

*Ahem* Sharing is caring.. are you gonna post it in your journal?

there is a possibilty of that happening

And damn, sorry to hear about the flood in the gym.. has the weather been that bad down in Welly? :shock:

No weather not that bad just a big downpour stormwater backdrafted up from the street come in through the shower room.

[Old Bull]

Prehab

DCs

1 x 15 x 3 SEts

Adductors Purple

1 x 20 x 3 Sets

X Band Walks Purple

1 x 8 Steps x 3 Sets

13" Box Squats 6" Foam Soft

5 x 20kgs x 2 Sets

5 x 40kgs x 2 Sets

4 x 60kgs x 2 Sets

3 x 80kgs

3 x 95kgs

2 x 110kgs x 6 Sets

Speed Deficits Deadlifts 2" Box

3 x 70kgs

3 x 90kgs

3 x 110kgs

2 x 130kgs x 6 Sets

Romanian Pause Pulls 3 Second Holds

3 x 100kgs

3 x 120kgs

3 x 140kgs

2 Bar Good Mornings

5 x 80kgs

5 x 100kgs

5 x 120kgs

5 x 140kgs

5 x 160kgs

Reverse Hypers

8 x 70kgs

8 x 90kgs x 2 Sets

Comments:

Squats were better, no hip stuff lowered a 1" from last week will be at 12" next week. Foam is not as supportive as I would like, being a softer foam, will get denser foam so there is more muscle activation to get off the box.

Speed deads were also ok slight warming in the hip but no movement. Did Pauses which were real good have got stronger maybe all the GM work we have been doing lately. And finished the back off with 2 Bars good weight there too.

Only one Biff took about 2 hours to get through my workout had "The Three Amigo's" in, so did a bit of dead analysis with them.

OB

[disasterpiece]

oldbull i have been reading the humor page on the house website

you've ever put your protein powder into a McDonald's shake, right at the counter !!

did you do this urself

[Old Bull]

oldbull i have been reading the humor page on the house website

you've ever put your protein powder into a McDonald's shake, right at the counter !!

did you do this urself

Na Disaster,

A couple I wrote but not that one.

I haven't done that at Macs but I've put protien Powder into just about everything else

I have just put up Dave Tates 50 reasons had it in the House but not on the website enjoy, have attached below.

OB

50 reasons to lift Big Weights.doc