Beaten Paths are For Beaten Men

[poos_n_wees]

And... HAPPY BIRTHDAY!!

Have a good one!

[Old Bull]

Body's tight sore and cramping and generally pretty smashed nothing new.

Sounds like a good comp then!

Good lifting - onwards and upwards!

Cheers L,

It was a good comp not to many Bombed.

Happy Birthday :grin:

Hi Small,

Cheers,

And a Belated Happy Birthday to too, \:D/

Have only just back after Timaru went up to Gisborne got back last night

Wasn't the best day at the office 5 from 9, but 3 PBs, Squat, Dead and Total.

That's an awesome effort :clap: :clap:

Pity about the weight/energy problems prior, but I'm sure you'll iron these out for your next comp :twisted:

Hip played up all weekend probably due to walking 10 miles to find Macs for someone. but I don't think that was it aye pt.

LOL, is there only 1 McD's in Timaru?

Where are the National Bench Press Champs held this year OB?

Hi P&W

Happy with what I got, Yeah the weight thing will Definitely :naughty: be under control next time :oops:

There are a couple of Macs we found another one later, just felt like 10 miles

National Bench is in Mosgiel Dunedin that could be cold.

And... HAPPY BIRTHDAY!!

Have a good one!

Cheers,

35th Anniversary of my 21st

For The darksiders out there who cannot count over 3 or maybe 5 at a stretch

"56"

[Old Bull]

Prehab

Pull Down Abs

10 x 40kgs x 2 Sets

The Sword

10 x 20lb x 2 Sets

The Seat-Belt

10 x 30lb x 2 Sets

Pull Aparts Purple

1 x 20 x 2 Sets

Bench Press

5 x 20kg

5 x 40kgs

5 x 55kgs

5 x 70kgs

5 x 85kgs

5 x 100kgs

Close Grip Bench Press

8 x 60kgs

8 x 70kgs

8 x 80kgs

Standing Shoulder Pin Press

5 x 20kgs

5 x 35kgs

5 x 50kgs

Windmills

10 x 5lb x 3 Sets

Hammer Curls

10 x 30lb x 3 Sets

Comments:

First workout since the comp, had a cold for the past week just shook most of it off today.

Good easy session just to get back into the swing of things for next week.

OB

[Old Bull]

Prehab

DCs

1 x 15 x 2 Sets

Adductors Purple

1 x 15 x 2 Sets

Speed Box Squats 15"

5 x 20kgs

5 x 40kgs

5 x 55kgs

5 x 70kgs

3 x 85kgs

2 x 100kgs x 8 Sets

Speed Deadlifts

3 x 60kgs

3 x 80kgs

3 x 100kgs

3 x 120kgs x 6 sets

Reverse Hypers

8 x 65kgs x 3 Sets

Comment's:

Just another light session to get a bit of movement back into the Old Bod, before next week. If I go to long after a comp without doing something light it is just plain havoc to get back into it.

OB

[Old Bull]

Rehab

Seat-Belt

10 x 30lb x 2 Sets

The Sword

10 x 20lb x 2 sets

Pull Aparts

1 x 15 x 2 Sets

Pull Down Abs

10 x 40kgs x 2 sets

Incline Close Grip Bench Press

5 x 20kgs x 2 Sets

5 x 40kgs

5 x 50kgs

5 x 60kgs

5 x 70kgs

Close Grip Bench Press

5 x 60kgs

5 x 70kgs

5 x 80kgs

5 x 90kgs

5 x 100kgs

Hammer Curls

10 x 30lb x 3 Sets

Face Pulls Straight Bar

10 x 30kgs x 2 Sets

DB Tri Ext

10 x 25lb x 2 Sets

Tyre Flip 230kgs

1 x 6 Flips

Comment's:

Just another light session before the new cycle programme starts.

Tyres were pretty taxing have to work on these.

OB

[SoaringSwine]

I noticed you missed that extra GPP you did on Saturday :pfft:

[Old Bull]

I noticed you missed that extra GPP you did on Saturday :pfft:

It should have been GSSSPH

German Soaring Swine Squat Progmme Helper. Took me ages to finish my workout.

It was worth it to see you "PB" :clap:

[biggurl27]

Someone celibrating their 55th Birthday this month, or have we missed it?

[Small]

Someone celibrating their 55th Birthday this month, or have we missed it?

sloooooooooow :pfft:

[note]

[Old Bull]

Someone celibrating their 55th Birthday this month, or have we missed it?

sloooooooooow :pfft:

[note]

I don't mind if the clock is going backwards 55 down a year in just under a week.

I like That :clap:

[Old Bull]

Pull Down Abs

10 x 40kgs

8 x 45kgs

6 x 50kgs

Pull Ups Blue Band Knee

1 x 5 x 3 Sets

Seated Row V Handle

8 x 70kgs x 3 Sets

Kelso Shrugs on Chest Supported Row

8 x 20kgs

8 x 30kgs

8 x 35kgs

DB Side Bends

8 x 80lb

8 x 85lb

8 x 90lb

Comment's:

Just bit of XWOs on the Upper back, need improvement in this area. Hitting the core a bit more 2 exercises per session,

OB

[biggurl27]

Ooh bugger Happy Belated Birthday, yes I'm a bit slow at the moment!

[Old Bull]

Prehab

Leg Raise

1 x 10 x 3 Sets

Adductors Purple

1 x 15 x 2 Sets

Standing Calf Raise

10 x 80kgs x 2 Sets

DCs

1 x 15 x 3 Sets

Concentric Good Mornings Suspended on Chains

5 x 20kgs

5 x 35kgs

5 x 50kgs

5 x 65kgs

5 x 80kgs

5 x 95kgs

5 x 110kgs

15" Box Squats

5 x 40kgs

5 x 60kgs

5 x 80kgs

5 x 100kgs

5 x 120kgs

Sumo Deadlifts

3 x 60kgs

3 x 80kgs

3 x 100kgs

3 x 120kgs

3 x 140kgs

George Hypers

6 x 50kgs x 3 Sets

Reverse Hypers

10 x 65kgs x 3 Sets

Comment's:

Hit the back a bit but not too much, Suspended GMs hit the area a lot better than on pins, easier to get into position I Like :clap: .

Tried Sumo first time for a year or so, a lot of work to do on this style but might just give it a few months and see what happens.

OB

[Old Bull]

Sled Drag 100kgs

1 x 60 Steps x 3 Sets

Windmills 60kgs

1 x 10 x 3 Sets

GHRs

1 x 10 x 3 Sets

Hungarian Blaster 20kgs

1 x 10 Swings x 3 Sets

Blast Chain Abs

1 x 30 Seconds x 3 Sets

Comment's:

Not a bad XWO tonight just working a bit more on the core and getting a bit of breathing going.

OB

[Old Bull]

Prehab

The Sword

10 x 20lb x 2 Sets

Seat-Belt

10 x 30lb x 2 Sets

Dynamic Ab Crunch Green Band

8 x 5 Second Holds x 2 Sets

Pull Aparts Purple

1 x 15 x 2 Sets

Incline Medium Grip Bench Press

5 x 20kgs

5 x 40kgs

5 x 50kgs

5 x 60kgs

5 x 70kgs

Speed Bench Press 2 x Minis

3 x 20kgs

3 x 30kgs

3 x 40kgs

3 x 50kgs

3 x 60kgs x 6 Sets 3 Grips

2 Board Medium Grip Bench Press

3 x 80kgs

3 x 90kgs

3 x 100kgs

3 x 110kgs

H Raises

10 x 10lb x 3 Sets

Face Pulls Chains

12 x 100lb

12 x 120lb

12 x 140lb

Hammer Curls

10 x 35lb x 3 Sets

Comment's:

A good session just bit a bit of focus on my weaknesses, Incline and 2 Board. Speed was better with the new tempo, pause at the bottom.

OB

[Old Bull]

Prehab

DCs

1 x 15 x 3 Sets

Standing Calf Raise

11 x 80kgs x 3 Sets

Adductors Purple

1 x 20 x 3 Sets

Speed 15" Box Squats + Woody Super Mini around Knees

5 x 20kgs

5 x 40kgs

5 x 55kgs

4 x 70kgs

3 x 85kgs

2 x 100kgs x 8 Sets

Speed Deads Hook Grip

3 x 60kgs

3 x 80kgs

3 x 100kgs

2 x 120kgs x 6 Sets

Good Mornings

5 x 60kgs

5 x 75kgs

5 x 90kgs

5 x 105kgs

5 x 120kgs

Stone Lifting

3 x 50kgs

3 x 57.5kgs

3 x 65kgs

Reverse Hypers

8 x 65kgs x 3 Sets

Comment's:

Had good speed through out the sessions, the hook grip was testing at 120kgs, going to take a while to get comfortable with this.

First time with the Stone lifting, it will take a few sessions to get the technique right, got the lungs going to.

OB

[jono]

Still strong as always :grin: :twisted:

i think i will be sticking around more this time :grin:

[Old Bull]

Still strong as always :grin: :twisted:

i think i will be sticking around more this time :grin:

Hey Jono,

Good to see you back, gald you are going to stick around.

Hows the Health and Married Life.

[jono]

Still strong as always :grin: :twisted:

i think i will be sticking around more this time :grin:

Hey Jono,

Good to see you back, gald you are going to stick around.

Hows the Health and Married Life.

Good on both counts.

Feeling great actually... time to train ? :grin: :rockout: you bet.

[Old Bull]

Rehab

Seat-Belt

10 x 30lb x 3 Sets

The Sword

10 x 20lb x 3 sets

Pull Aparts

1 x 20 x 3 Sets

Pull Down Abs

10 x 40kgs x 2 Sets

10 x 45kgs

Incline Close Grip Bench Press

5 x 20kgs x 2 Sets

5 x 40kgs

5 x 50kgs

5 x 60kgs

5 x 70kgs

Close Grip Bench Press

5 x 60kgs

5 x 70kgs

5 x 80kgs

5 x 90kgs

5 x 100kgs

Medium Grip 3 Board

3 x 100kgs

3 x 110kgs

3 x 120kgs

2 x 130kgs Tris Gone

Quad Set

Dips Lockouts

1 x 15 x 3 Sets

Face Pulls Chain Handles

12 x 120lb

12 x 140lb x 2 Sets

Plate Raise

10 x 20kgs x 3 Sets

DB Rear Delt Raise

12 x 15lb x 3 Sets

Comment's:

Added another exercise in to tonight's session, tris just faded on the 3 board. The assists were good have not done plate raises for a while they were good.

Using this time to work on my weaknesses, Incline and close grip.

OB

[jono]

Looking good there man. :twisted:

How is the house these days? Nice and busy?

[Old Bull]

How is the house these days? Nice and busy?

Yeah Mate,

Got a lot of young blood coming through, its getting harder to keep ahead, shouldn't train them as good. :pfft:

Got some good juniors be ready next year and a few more Opens. We will be up your way August next year Nationals are in Auckland be good to catch up

Stay Strong

[Old Bull]

Blast Chain Abs

1 x 40 seconds x 3 Sets

Pull Ups Blue Band Knees

1 x 6 x 2 Sets

1 x 7

Kelso Shrugs Chest Supported Row

8 x 30kgs

8 x 35kgs

8 x 40kgs

Seated Row V Handle

8 x 70kgs x 3 Sets

LandMine Long Handles

10 x 29kgs x 3 Sets

Stone Training

3 x 50kgs

3 x 57.5kgs

3 x 65kgs

Comment's:

Good workout short gettin better on a few things pull ups and Kelso's.

Stone Work is a work in progress got get these old hips down a bit lower so I do not have as far to pull the weight to my chest. Doing wonders for the core.

OB

[jono]

How is the house these days? Nice and busy?

Yeah Mate,

Got a lot of young blood coming through, its getting harder to keep ahead, shouldn't train them as good. :pfft:

Got some good juniors be ready next year and a few more Opens. We will be up your way August next year Nationals are in Auckland be good to catch up

Stay Strong

:grin:

Good to hear.

Sounds good... :grin:

[Varven]

Hey bro,

new gym has a safety squat bar.

Whats the deal with these.. they place greater emphasis on lower back I guess ?

So I can use it for normal ME work right ?