Beaten Paths are For Beaten Men

[jono]

Nice work man.

Ah,.. well :grin:

[Varven]

Cat Camel

Sled Drags

Roll Outs

Reverse Hypers

Aeroplane

Sacroiliac Stretch

hip-glute stretch

Sounds like a new age heavy metal album.

O.B. & the powerhouse, I can see you behind the drums mate :pfft:

[Old Bull]

Prehab

Pull Down Abs

10 x 40kgs

8 x 45kgs

8 x 50kgs

Pull Aparts Minis

1 x 20 x 3 Sets

Bench Press + 1.25kgs right side

5 x 20kgs

5 x 40kgs

5 x 60kgs

5 x 80kgs

5 x 100kgs

2 x 110kgs

Close Grip Bench Press + 1.25kgs right side

5 x 60kgs

5 x 70kgs

5 x 80kgs

5 x 90kgs

5 x 100kgs

Floor Press + 1.25kgs right side

3 x 60kgs

3 x 70kgs

3 x 80kgs

3 x 90kgs

3 x 100kgs

1 x 110kgs Triceps gone

Bent Over Masons

12 x 120lb x 3 Sets

Plate Raise

10 x 15kgs x 3 Sets

Laterals

12 x 20lb x 3 Sets

DE Deadlifts Hook Grip

3 x 70kgs

3 x 90kgs

3 x 110kgs

2 x 130kgs x 6 Sets

Comment's:

Just when I thought the back and hamstrings were coming right, kapoww. Back was pretty tight took a while to get in the groove.

Bit tough the Bench tonight thought I was training alone so decided to do 20kg jumps, then carnivore jumped in. Was not not quite warm as the 5 x 110 was not there. Later on the workout got better, I need smaller jumps like in the later sets which I should have done at the beginning.

Another taxing workout, and the DE Deads at the end just topped it off.

OB

[Old Bull]

Nice work man.

Ah,.. well :grin:

Cheers Bro

Cat Camel

Sled Drags

Roll Outs

Reverse Hypers

Aeroplane

Sacroiliac Stretch

hip-glute stretch

Sounds like a new age heavy metal album.

O.B. & the powerhouse, I can see you behind the drums mate :pfft:

:clap: :clap:

Just loaded Disturbed Indestructible on the sounds for The House :clap:

[Old Bull]

Blast Chain Abs Elevated

1 x 40 Seconds x 3 Sets

Kelso Shrugs Chest Supported Row

8 x 30kgs

8 x 40kgs

8 x 50kgs

Landmines Long Handles

10 x 20kgs x 3 sets

Stone Work

3 x 50kgs

3 x 57.5kgs

3 x 65kgs

[b]Rehab

Isometric Press Up Holds

1 x 30 seconds x 3 Sets

Pec Stretch Door Way

1 x 12 Seconds x 3 Sets

Rotators Internal

12 x 5lbs

Rotators External

12 x 5lbs

Comment's:

Everything is still a bit tight so this session helped, more Foam Work and stretches tonight.

[Old Bull]

Prehab

Adductors Purple

1 x 20 x 3 Sets

DCs

1 x 20 x 3 Sets

Seated Calf Raise

13 x 25kgs x 3 Sets

Pull Down Abs

10 x 40kgs

8 x 45kgs

8 x 50kgs

DE Squat 12" Box + 6" Foam + Super Mini around Knees

5 x 20kgs

5 x 40kgs

5 x 60kgs

4 x 80kgs

3 x 95kgs

2 x 110kgs x 8 Sets

Pendlay Row

5 x 50kgs

5 x 60kgs

5 x 70kgs

5 x 80kgs

5 x 90kgs

LPDs Wide Grip

5 x 50kgs

5 x 60kgs

5 x 70kgs

5 x 80kgs

5 x 90kgs

One Arm DB Rows

5 x 60lb

5 x 70lb

5 x 80lb

5 x 90lb

5 x 100lb

Rack Pull Above Knee

5 x 60kgs

5 x 100kgs

5 x 140kgs

5 x 180kgs

5 x 220kgs

Strappers

10 x 120lb x 3 Sets

Face Pulls

12 x 120lb x 3 Sets

Reverse Hypers

8 x 65kgs x 3 Sets

Comment's:

Pretty good session tonight, the parts of my back that were not sore from this weeks workouts were exposed tonight. If I knew all the muscles in my back? I could name the two that are not sore.

Good introduction to this new cycle, tomorrows workout is going to be interesting. The blasphemy exercise for PLs Biceps I am doing 3 exercises I did not know there were that many :doh:

Trained with carnivore 34 years my junior, hard keeping up with these young fellas. :doh:

OB

[Old Bull]

Prehab

Rotators Minis Int

1 x 20 x 3 Sets

Rotators Minis Ext

1 x 20 x 3 Sets

Dynamic Ab Crunch Green Band

8 x 5 Second holds x 3 Sets

DB Elbows Out Ext

8 x 20lb

8 x 25lb

8 x 30lb

DB Rolling Ext

8 x 25lb

8 x 30lb

8 x 35lb

JM Press

8 x 20kgs

8 x 30kgs

8 x 40kgs

Ezy Bar Curls

8 x 20kgs

8 x 30kgs

8 x 40kgs

Hammer Curls

8 x 25lb

8 x 30lb

8 x 40lb

One Arm Curls

8 x 15lb

8 x 20lb

8 x 25lb

Standing Shoulder Pin Press

6 x 20kgs

6 x 35kgs

6 x 50kgs

Seated DB Shoulder Press

8 x 20lb

8 x 30lb

8 x 40lb

Seated DB Cleans

8 x 10lb

8 x 20lb

8 x 30lb

Comment's:

Did not look like much on paper, 3 Tris, 3 Bis, 3 Shoulders, just as well i cut the sets back to 3.

There are some alarming weaknesses in the above 3 groups, especially in the pretty muscles. You never know I might be wearing a singlet shortly doing the Guns

First good shunt so we will see how this progresses strength wise, the shoulders are pretty tight sign of things to come.

OB

[Old Bull]

Hanging Knee Raises

1 x 8 x 3 Sets

LandMines Long Handles

8 x 20kgs x 3 Sets

Saxon Side Bends

8 x 10lb DB x 3 Sets

Barbell Tic Tocs 60kgs

1 x 8 x 3 Sets

Rehab

Sacroiliac Stretch

1 x 2 Minutes x 3 Sets

Hip/Glute Stretch

1 x 12 Seconds x 3 Sets

Door Way Pec Stretch

1 x 30 Seconds x 3 Sets

Commen't:

Decided to do just a core and rehab instead of a XWO workout. Need to just pick my Stretch and Core work while on this new cycle.

First time in two and half years that I have been able to do a set let alone three of Hanging Knee Raises, straight leg here I come.

[Laver]

Just loaded Disturbed Indestructible on the sounds for The House :clap:

Good work!

Bit slow but better late than never - quite possibly the best addition to the play list ever!

:rockout:

[Old Bull]

Just loaded Disturbed Indestructible on the sounds for The House :clap:

Good work!

Bit slow but better late than never - quite possibly the best addition to the play list ever!

:rockout:

Yeah Laver Slow on that one, :shrug: But loaded Metallica, Death Magnetic and Five Finger Death Punch, The Way of The Fist, got some good stuff to Squat to \:D/

[Varven]

OBr reading your pretty muscle workout, quick note: I am off firm belief that Biceps do assist during the lowering phase of the bench, of course fore arms too.

Not sure if this is a just assumption or worked in my case.

Anyway, point is when I had my tendonitis injury and ifnally healed up, my biceps and forearms were extremely, weak, as I started to do some direct work, I found more stability when lowering the weight during bp...

so I dont know if I am justified that some decent size and strenght in forearm/biceps is beneficial,

though in having said that, god what a f#E$g bore to train them

[Old Bull]

OBr reading your pretty muscle workout, quick note: I am off firm belief that Biceps do assist during the lowering phase of the bench, of course fore arms too.

Not sure if this is a just assumption or worked in my case.

Anyway, point is when I had my tendonitis injury and ifnally healed up, my biceps and forearms were extremely, weak, as I started to do some direct work, I found more stability when lowering the weight during bp...

so I dont know if I am justified that some decent size and strenght in forearm/biceps is beneficial,

though in having said that, god what a f#E$g bore to train them

Hey V

Yeah I was going to disguise that fact that I was doing Biceps in my workout and call it something else. :pfft: Already been sprung by a few in the gym :naughty:

Biceps have their part in the bench as you say. My aim is to thicken my upper back and shoulders giving me a better and more stable platfom to bench from. And increasing the size and strength of my arms to help lower and raise the bar quicker. Could be long road they are pretty weak at the mo and shoulders too.

[Small]

Nice work OB :twisted:

Why dont you move the house to AKL ?

Jono

I have had a few pleadings from the Auckland PL boys, but just have to wait till 8.05 on saturday \:D/

i noticed this post and sat has been and gone...im guessing its a No ?

[Old Bull]

Nice work OB :twisted:

Why dont you move the house to AKL ?

Jono

I have had a few pleadings from the Auckland PL boys, but just have to wait till 8.05 on saturday \:D/

i noticed this post and sat has been and gone...im guessing its a No ?

Yeah Small,

Bad Buzz, but the Powerball is still alive can have about 20 gyms with that :dancing:

[Old Bull]

Prehab

Pull Down Abs

10 x 40kgs

10 x 45kgs

10 x 50kgs

DCs

1 x 20 x 3 Sets

Standing Calf raise

15 x 90kgs x 3 Sets

Suspended Good Mornings

5 x 20kgs

5 x 40kgs

5 x 60kgs

5 x 80kgs

5 x 100kgs

5 x 120kgs

5 x 140kgs Belt

5 x 150kgs Belt

Dimmel Deadlifts

5 x 60kgs

5 x 80kgs

5 x 100kgs

5 x 120kgs

5 x 140kgs

5 x 160kgs

5 x 170kgs

CV Deadlifts

10 x 150lb x 3 Sets

George Anderson's

6 x 75kgs x 3 Sets

GHRs

1 x 10 x 3 Sets

Reverse Hypers

10 x 140lbs x 3 Sets

Land Mine

8 x 20kgs x 3 Sets

DE Bench + 2 Super Minis + 2.5kgs right side

3 x 20kgs

3 x 30kgs

3 x 40kgs

3 x 50kgs

3 x 60kgs x 3 Sets 3 Grips

Notes:

Felt a bit better 2nd time doing this workout, put the belt on at 140 and 150, only on the Suspended. Just wanted to see how the back went and felt after that and at Bench time.

It was a lot better, the lying down to bench was a good relief, but the speed was a bit off which is why we are doing this type of training to get use to when the back is tired and you have to Bench.

Went up in the two main exercises, did not want to compromise form for ego.

OB

[Old Bull]

Sled Drag 100kgs

1 x 60 Steps x 3 Sets

Blast Chain Prone Bridge

1 x 40 Seconds x 3 Sets

Reverse Hypers

10 x 140lbs x 3 Sets

Aeroplane

1 x 10 x 3 Sets

Seated Box Jumps 21"

1 x 6 x 3 Sets

Rehab

Cat Camels

1 x 12 x 3 Sets

Sacroiliac Chair Stretch

1 x 1 Minute x 3 Sets

Hip/Glute Stretch

1 x 15 Seconds x 3 Sets

Notes

While I am doing XWO/Rehab phase before I move into a more GPP style workout. I thought I would see if Old Men Can Jump. Bit rugged to start with from a parallel height to 21" tried 24" but all over the place. But by the time I finished the 3rd set jumps were good. Will see how these go on my off days see what improvement in height I can get.

OB

[Old Bull]

Prehab

Pull Down Abs

10 x 40kgs

10 x 45kgs

10 x 50kgs

Pull Aparts Purple

1 x 20 x 3 Sets

Bench Press + 2.5kgs on right Side

5 x 20kgs

5 x 40kgs

5 x 60kgs

5 x 70kgs

5 x 80kgs

5 x 90kgs

3 x 100kgs

3 x 110kgs

Floor Press + 2.5kgs on right side

3 x 60kgs

3 x 70kgs

3 x 80kgs

3 x 90kgs

3 x 100kgs

3 x 110kgs

Close Grip Bench Press + 2.5kgs on right side

5 x 60kgs

5 x 70kgs

5 x 80kgs

5 x 90kgs

4 x 100kgs Tris Gone

A1:Bent Over Masons15 x 120lb x 3 Sets

A2: Plate Raise

10 x 20kgs x 3 Sets

A3: Laterals

12 x 20lb x 3 Sets

DE Deadlift Hook Grip

3 x 60kgs

3 x 80kgs

3 x 100kgs

3 x 115kgs

2 x 130kgs x 8 Sets

Notes

Benching was thrown right out by adding an extra 1.25kgs on from last week to 2.5kgs. It was quite difficult as I got up in weight, but the lifts were coming up even. The weight I used last week I had to change the last two sets/reps to 3s in the first exercise. In normal comp grip bench it showed CG and Floor no issues in changing reps.

I changed the order did Floor press first to nail the 110, but when I went to close grip Tris died on the last set. Both weeks it has been the last set of the third exercise. Just got get them stronger.

One high point the Deads were a lot faster through the back/hammies being no where near sore as last week. Just getting use to this change in training.

OB

[Varven]

Are you weaker on the right side of your bench hence the extra weight ?

[Old Bull]

Are you weaker on the right side of your bench hence the extra weight ?

Yeah, have been like that for a while but this new cycle addresses all those issues. Prior my stronger side left would lockout first this was due to a bad rotator injury on my right shoulder.

What I use to do was bring my left hand in one finger on the bar this meant for example if I had a 100kgs on the bar the right hand would have about 45kgs the left 55kgs, but the bar came up even for competitions. It made for an even extention at competitions but never fixed the issue, so now work in progress.

[Old Bull]

Roll Outs

1 x 8 x 3 Sets

Stone Work

4 x 50kgs

4 x 60kgs

4 x 70kgs

Landmine

10 x 20kgs

10 x 25kgs x 2 Sets

Rehab

Isometric Press Ups

1 x 30 Seconds x 3 Sets

Doorway Pec Stretch

1 x 30 Seconds x 3 Sets

Kelso Shrugs on Chest Supported Row

8 x 40kgs

8 x 50kgs

8 x 60kgs

Rotators Medley

Pull Aparts

1 x 20 x 3 Sets

The Sword

10 x 20lb x 3 Sets

Seat-Belt

10 x 30lb x 3 Sets

Notes

Core is picking up 4 lifts on 70kg stone work and Roll Outs feel a lot more stable. Pec stretch is a mission, but getting better.

[Old Bull]

Prehab

Adductors Purple

1 x 20 x 3 Sets

Dynamic Ab Crunch Green Band

10 x 5 second holds x 3 Sets

Seated Calf Raise

13 x 30kgs x 3 Sets

DCs

1 x 20 x 3 Sets

Box Squats 12" + 6" Foam + Super Mini around Knees

5 x 20kgs

5 x 40kgs

5 x 60kgs

4 x 80kgs

3 x 100kgs

2 x 120kgs x 8 Sets

Pendlay Rows

5 x 60kgs

5 x 70kgs

5 x 80kgs

5 x 90kgs

5 x 100kgs

LPDs Wide Grip

5 x 50kgs

5 x 60kgs

5 x 70kgs

5 x 80kgs

5 x 90kgs

One Arm DB Rows

5 x 70lb

5 x 80lb

5 x 90lb

5 x 100lb

5 x 110lb

Rack Pulls Above Knee

5 x 100kgs

5 x 140kgs

5 x 180kgs

5 x 220kgs

5 x 240kgs

Strappers

10 x 135lb x 3 Sets

Reverse Hypers

10 x 170lb x 3 Sets

Notes

Getting to grips with this training, speed was better on the Box Squats. Back felt good even in the rack and the assist work was better.

Time 75 Minutes, last workout alone maybe maybe not :nod:

OB

[Old Bull]

Prehab

Rotators Int/Ext Minis

1 x 20 x 3 Sets

Landmines

10 x 20kgs x 3 Sets

DB Elbows Out Ext

8 x 20lb

8 x 25lb

8 x 30lb

DB Rolling Ext

8 x 20lb

8 x 25lb

8 x 30lb

JM Press

8 x 20kgs

8 x 30kgs

8 x 40kgs

Ezy Bar Curls

8 x 20kgs

8 x 30kgs

8 x 40kgs

Hammer Curls

8 x 25lb

8 x 30lb

8 x 35lb

DB Curl

8 x 15lb

8 x 20lb

8 x 25lb

Standing Shoulder Pin Press

8 x 20kgs

8 x 35kgs

8 x 50kgs

Seated DB Shoulder Press

8 x 30lb

8 x 40lb

8 x 50lb

Seated DB Cleans

8 x 15lb

8 x 20lb

8 x 25lb

Notes

Better session this time on all three, still weak as, just something to work on. Will look back later on these first workouts and have a little laugh.

OB

[poos_n_wees]

Love your siggy OB, puts things in perspective!

[Old Bull]

Hanging Knee Raise

1 x 8 x 3 Sets

LandMines Long Handles 20kgs

1 x 8 x 3 Sets

Barbell Tic Tocs 60kgs

1 x 8 x 3 Sets

DB Saxon Side Bends 5lbs

1 x 8 x 3 Sets

Rehab

Sacroiliac Stretch

1 x 90 Seconds x 3 Sets

Lateral Step Overs

1 x 8 x 3 Sets

Door Way Pec Stretch

1 x 30 Seconds x 3 Sets

Notes

Did the last set of hanging knee raise with straight leg seem to be a lot easier. Bit of a milestone first time I have done these for over 2 years, through shoulder injuries.

Lateral Step overs really hit the point see how I feel in the next couple of days. I have been hammering away at the core for the last 2 weeks, have noticed a slight improvement but the big test

[Old Bull]

Love your siggy OB, puts things in perspective!

Cheers P&W

Made me think of my injuries, and did the same for me.