Beaten Paths are For Beaten Men

[Old Bull]

DE Squats/Deadlift Assist

Prehab

Adductors Purple

1 x 20 x 3 Sets

DCs

1 x 20 x 4 Sets

Seated Calf Raise

11 x 45kgs x 3 Sets

Dynamic Ab Crunch Green Band

10 x 5 Second Holds x 3 Sets

DE Box Squats 12" + 6" Foam

5 x 20kgs

5 x 50kgs

5 x 70kgs

4 x 90kgs

3 x 110kgs

2 x 130kgs x 8 Sets

GoodMornings

3 x 60kgs

3 x 80kgs

3 x 100kgs

3 x 120kgs

3 x 140kgs

3 x 160kgs

Neutral Grip LPDs

5 x 50kgs

5 x 60kgs

5 x 70kgs

5 x 80kgs

5 x 90kgs

Unilateral One Arm Rows

5 x 10kgs

5 x 15kgs

5 x 20kgs

5 x 25kgs

5 x 30kgs

Rack Pulls Below Knee

3 x 100kgs

3 x 120kgs

3 x 140kgs

3 x 160kgs%$#@&*)!!%$^#

3 x 180kgs

3 x 200kgs

Reverse Hypers

10 x 140lbs x 3 Sets

Strappers

10 x 135lb x 3 Sets

Notes:

Well stared with a Hiss and a Roar, DE Squats were fast and solid, GMs 160 was good could of gone a bit more but wait for next cycle.

Rack pulls started good but was rushing through warm ups. Put 160 on 2nd rep heard a click, so did a couple more sets and stopped at 200. Light Strappers and Reverse Hypers to help, Ice Pack at the moment of writing log.

Deload next week so all is good, just pissed off at not nailing triple at 210 and maybe a bit more.

But as they say "Better to Be Pissed Off then Pissed On"

OB

[Varven]

Hope the ice pack isn't needed for long mate.

How long do your workouts take? What sort of resting time do you have between sets. ... You know the U.S. marines have a creed about their rifles? Just replace the word rifle with Ice pack :

THIS IS MY ICE PACK. There are many like it, but this one is mine. My ice pack is my best friend. It is my life. I must master it as I must master my life.

My ice pack, without me is useless. Without my ice pack, I am useless. I must fire my ice pack true.

My ice pack is human, even as I, because it is my life. Thus, I will learn it as a brother.

Before God I swear this creed. My ice pack and myself are the defenders of my country. We are the masters of our enemy. We are the saviors of my life.

So be it, until there is no enemy, but Peace!

[SoaringSwine]

OB is the Louie Simmons of Powerhouse. One of the oldest guys there but has the most full on training sessions.

[Old Bull]

How long do your workouts take? What sort of resting time do you have between sets. ...

With Prehab of about 10-15mins the main workout is about 70-75 minutes DE Squats are about 25 seconds, and all other sets about a minute racks maybe 90 seconds. When we are training together the rest is the other guys set with two it is sometimes faster but three is good.

Hope the ice pack isn't needed for long mate.

How long do your workouts take? What sort of resting time do you have between sets. ... You know the U.S. marines have a creed about their rifles? Just replace the word rifle with Ice pack :

THIS IS MY ICE PACK. There are many like it, but this one is mine. My ice pack is my best friend. It is my life. I must master it as I must master my life.

My ice pack, without me is useless. Without my ice pack, I am useless. I must fire my ice pack true.

My ice pack is human, even as I, because it is my life. Thus, I will learn it as a brother.

Before God I swear this creed. My ice pack and myself are the defenders of my country. We are the masters of our enemy. We are the saviors of my life.

So be it, until there is no enemy, but Peace!

That I Like so true especially in this place.

Hope the ice pack isn't needed for long mate.

Probably Sunday about every two to three hours icing now as I write just getting ready for the :pfft: Show Off Muscles :pfft:

OB is the Louie Simmons of Powerhouse. One of the oldest guys there but has the most full on training sessions.

Cheers SS,

We should hook up then I can say I have trained with someone 35 years younger than me. Seeing as though you are always saying you have never seen me train. After last nights nonsense I'm glad. :doh:

All Good

OB

[Old Bull]

Triceps/Guns/Shoulders

Prehab

Rotators Int/Ext Minis

1 x 20 x 3 Sets

DB Side Bends

8 x 85lb

8 x 90lb

8 x 95lb

Elbows Out DB Ext

10 x 25lb

10 x 30lb

10 x 35lb

Roll Back DB Ext

10 x 30lb

10 x 35lb x 2 Sets

JM Press

10 x 20kgs

10 x 25kgs

10 x 30kgs

Ezy BB Curls

10 x 20kgs

10 x 30kgs

10 x 40kgs

Hammer Curls

10 x 30lbs

10 x 35lbs

10 x 40lbs

Preacher Curls

10 x 15kgs

10 x 17.5kgs

10 x 20kgs

Seated Shoulder Press

8 x 30kgs

8 x 40kgs

8 x 50kgs

Bradford Press

8 x 20kgs

8 x 27.5kgs

8 x 35kgs

Cuban Press 2" Fat Bar

1 x 6 x 3 Sets

Notes:

Bit difficult getting around today, acted like my age, had to stretch out every now and again. Went up in a few exercises, a lot of them are still pretty tough.

Only one minor change to the programme, could not do One Arm DB Snatches, bending down stuff. So came up with a idea which turned out to dumb I put in 2" Fat Bar Cuban Press. Had 10 reps down in the log could just do 6 with a big rest in between, the shoulders were fried. :oops:

OB

[Old Bull]

Core/Rehab

Hanging Leg Raise

1 x 6 x 3 Sets

Saxon Side Bends 10lb

1 x 10 x 3 Sets

Reverse Crunch

1 x 10 x 3 Sets

Rehab

Sacroiliac Stretch

1 x 60 Seconds x 3 Sets

Hip Stretch

1 x 20 Seconds x 3 Sets

Glute Stretch

1 x 20 Seconds x 3 Sets

Pec Stretch

1 x 30 Seconds x 3 Sets

Lateral Step Overs1 x 10 x 3 Sets

Notes:

Thought about todays workout and the impact on the hip, was not going to do it but figured WTF most of it is not on the hip.

Glad I did movement is a lot better, and the Sacroiliac that I could not do yesterday I can do today.

Pain Is Temporary

[Old Bull]

Deload Squat/Squat Assist/DE Bench

Prehab

Pull Down Abs

10 x 45kgs x 3 Sets

Standing Calf Raise

10 x 100kgs

DCs

1 x 20 x 3 Sets

Seated Good Mornings

5 x 20kgs

5 x 35kgs

5 x 50kgs

5 x 65kgs

High Pulls Shrug at Top 12" Box

3 x 100kgs

3 x 115kgs

3 x 130kgs

CV Deadlifts

10 x 120lbs x 3 Sets

Reverse Hypers

10 x 140lb x 3 Sets

DE Bench Press

3 x 20kgs

3 x 30kgs

3 x 40kgs

3 x 50kgs

3 x 60kgs x 6 Sets 3 Grips

Notes:

Deload day which came at the right time, back is still pretty tight and sore. Did not do Romanian Pause Pulls and GHRs as they hit the hip to much, icing now.

Should be right by Friday.

OB

[Old Bull]

Core/Rehab

Sled Drag 100kgs

1 x 60 Steps x 3 Sets

Blast Chain Prone Abs

1 x 40 Seconds x 3 Sets

Seated Box Jumps 24"

1 x 6 Jumps x 3 Sets

Rehab

Aeroplane

1 x 10 x 3 Sets

Cat Camels

1 x 15 x 3 Sets

Sacroiliac Stretch

1 x 60 seconds x 3 sets

Notes:

"The Doc" came in today so I got him to unclick my back, three good clicks. Pain sort of disappeared, iced it and went straight into the workout. Felt good did not do Hypers will leave those for tomorrow. Tested the Jumps they were OK so carried on with them, slight inflammation but The Ice Man will take care of that. Seems it was a clean click no need for another session, luck of the Devil. :twisted:

[Old Bull]

Deload Raw Bench/Bench Assist

Prehab

Pull Down Abs Straps

12 x 40kgs x 3 Sets

Pull Aparts Purple

1 x 20 x 3 Sets

Medium Grip Incline Bench Press

5 x 20kgs

5 x 30kgs

5 x 40kgs

5 x 50kgs

Medium Grip Bench Press

5 x 60kgs

5 x 70kgs

5 x 80kgs

DB Bench Press

10 x 50lb

8 x 60lb

6 x 70lb

Bent Over Masons

12 x 100lb x 3 Sets

DB Laterals

12 x 20lb x 3 Sets

Notes:

A bit more enthusiastic with this session, dropped one exercise and cut sets back.

Felt quite good, hip feels a lot better which helped with the bench movements.

OB

[Old Bull]

Core/Rehab

Roll Outs

1 x 6 x 3 Sets

DB Side Bends

10 x 75lbs

10 x 85lbs

10 x 95lbs

Rehab

Isometric Press Up Holds

1 x 40 Seconds x 3 Sets

Kelso Shrug CSR

8 x 50kgs x 3 Sets

Seat-Belt

10 x 50lb x 3 Sets

The Sword

10 x 30lb x 3 Sets

Pec Stretch

1 x 40 Seconds x 3 Sets

Notes:

Roll Outs still tough, but just starting to enjoy them not by much though. Dropped the Stone Work Hip Management just looking after it till next week.

OB

[Old Bull]

Deload DE Squat/Deadlift Assist

Prehab

DCs

1 x 20 x 3 Sets

Adductors Purple

1 x 20 x 3 Sets

Seated Calf Raise

10 x 50kgs

DE 12" Box Squats + 6" Foam 50%

5 x 20kgs

5 x 35kgs

5 x 50kgs

4 x 65kgs

4 x 80kgs

3 x 95kgs

2 x 110kgs x 8 Sets

Neutral Grip LPDs

5 x 50kgs

5 x 60kgs

5 x 70kgs

Unilateral One Arm Rows

5 x 15kgs

5 x 20kgs

5 x 25kgs

Strappers

10 x 135lbs x 3 Sets

Reverse Hypers

10 x 140lbs x 3 Sets

Notes:

Deload Legs and Back, dropped the % to 50%, and to help with the hip and lower back dropped GMs and Rack Pulls.

Felt good to it has been a good deload week which I needed after the last 6 weeks on this new cycle. Just the prettys tommrow no need to Deload those, The Gun Show.

OB

[Old Bull]

Triceps/Guns/Shoulders

Prehab

Rotators Minis

1 x 20 x 3 Sets

DB Side Bends

8 x 85lbs

8 x 90lbs

8 x 95lbs

Elbows Out DB Ext

10 x 25lb

10 x 30lb

10 x 35lb

Roll Backs DB Ext

10 x 35lb

10 x 40lb x 2 Sets

JM Press

10 x 20kgs

10 x 25kgs

10 x 30kgs

Ezy Bar Curls

10 x 20kgs

10 x 30kgs

10 x 40kgs

Hammers

10 x 30lbs

10 x 35lbs

10 x 40lbs

Preachers

10 x 15kgs

10 x 20kgs

10 x 25kgs

Seated Shoulder Press

8 x 30kgs

8 x 40kgs

8 x 50kgs

Bradford Press

8 x 20kgs

8 x 27.5kgs

8 x 35kgs

2" Fat Bar Cuban Press

1 x 6 x 3 Sets

Notes:

Not a bad session, all exercises are improving in form, so must be getting slightly stronger.

Shoulders are fried again, do not think this will ever stop.

OB

[Old Bull]

Core/Rehab

Hanging Leg Raise

1 x 7 x 3 Sets

Saxon Side Bends 10lb

1 x 10 x 3 Sets

Reverse Crunch

1 x 10 x 3 Sets

Rehab

Sacroiliac Stretch

1 x 60 Seconds x 3 Sets

Hip Stretch

1 x 20 Seconds x 3 Sets

Glute Stretch

1 x 20 Seconds x 3 Sets

Pec Stretch

1 x 30 Seconds x 3 Sets

Lateral Step Overs

1 x 10 x 3 Sets

Notes:

Hanging Leg Raises are rapidly improving. I moved my hands out a little bit wider made a difference on my shoulders. Core work is starting to come on which is pleasing after the work I have been putting in.

OB

[Old Bull]

Squats/Squats Assist/DE Bench

Prehab

Pull Down Abs Straps

10 x 50kgs x 3 Sets

DCs

1 x 15 x 3 Sets

Standing Calf Raise

10 x 100kgs

2 Bar Good Mornings

3 x 40kgs

3 x 60kgs

3 x 80kgs

3 x 100kgs

3 x 120kgs

3 x 140kgs

Dimmels

3 x 60kgs

3 x 80kgs

3 x 100kgs

3 x 120kgs

3 x 140kgs

George Anderson's

6 x 60kgs x 3 Sets

GHRs

1 x 8 x 3 Sets

Reverse Hypers

8 x 140lb x 3 Sets

DE Bench Press

3 x 20kgs

3 x 30kgs

3 x 40kgs

3 x 50kgs

3 x 60kgs x 6 Sets 3 Grips

Notes:

Eased into this cycle, as the Hip is sill stiff and needs ice before I start. Will think about the 2 Bar GMs, tough exercise alone, but will sort that out next week.

Left CV Deadlifts out did not want to aggravate it too much.

All Good

OB

[Old Bull]

Core/Rehab

Sled Drag 100kgs

1 x 60 Steps x 3 Sets

Blast Chain Prone Abs

1 x 40 Seconds x 3 Sets

Seated Box Jumps 24"

1 x 6 Jumps x 3 Sets

Rehab

Aeroplane

1 x 10 x 3 Sets

Cat Camels

1 x 15 x 3 Sets

Sacroiliac Stretch

1 x 60 seconds x 3 sets

Notes:

Had the Doc check my hip area, both Sacroiliacs have been sore since he clicked my back in. The consensus is that my hip through putting my back out the other week and reclicking has realigned both. I was wondering why both were sore, I figured they both must have shifted and the right hip pain was due to being realigned. He said my spine looks the best he has seen it and I am walking freer.

Go to love some injuries that you swear and curse at that have a good side effect.

OB

[Flamer]

Try as I might OB - I can't get the picture of the 2 bar GM's. Have you got a link to a vid?

[SoaringSwine]

Try as I might OB - I can't get the picture of the 2 bar GM's. Have you got a link to a vid?

I couldn't picture it until I saw it in person either.

Except OB is using a straight bar on his bar as we don't have our safety squat bar yet.

[Flamer]

HARDKOR!! :shock: Wonder if the boys at Genetics will let me rig up something like that!!???

[laurasaur]

Holy crap thats intense. I have never even done regular GMs before :shock:

[poos_n_wees]

OMG. It looks like a GM + RDL supersized combo

[biggurl27]

:twisted: Mean! But I think I would be sick

[jono]

OB :grin:

Good work there buddy, good to be reminded of the house :evil:

[Old Bull]

Try as I might OB - I can't get the picture of the 2 bar GM's. Have you got a link to a vid?

Flamer

SS did it pretty quick

Try as I might OB - I can't get the picture of the 2 bar GM's. Have you got a link to a vid?

I couldn't picture it until I saw it in person either.

Except OB is using a straight bar on his bar as we don't have our safety squat bar yet.

SS,

Cheers for throwing the Link Up

HARDKOR!! :shock: Wonder if the boys at Genetics will let me rig up something like that!!???

Flamer Just Ask Shazad he has visited The House or Big Lance Stewart.

Holy crap thats intense. I have never even done regular GMs before :shock:

L,

Staple of a Powerlifter

OMG. It looks like a GM + RDL supersized combo

P&W

I like that Supersized that will make the guys hungry.

:twisted: Mean! But I think I would be sick

BG,

Gets the Back Strong

OB :grin:

Good work there buddy, good to be reminded of the house :evil:

Cheers Jono,

Still a place here for you.

OB

[biggurl27]

Hmm may be I should try those suckers I need a stronger back

[Old Bull]

ME Bench/Bench Assist

Prehab

Pull Down Abs Straps

10 x 50kgs

Pull Aparts Purple

1 x 20 x 3 Sets

Bench Press

3 x 20kgs

3 x 35kgs

3 x 50kgs

3 x 65kgs

3 x 80kgs

3 x 95kgs

1 x 110kgs x 3

Floor Press

3 x 60kgs

3 x 70kgs

3 x 80kgs

3 x 90kgs

3 x 100kgs

Medium Grip Bench Press

3 x 60kgs

3 x 70kgs

3 x 80kgs

3 x 90kgs

3 x 100kgs

Masons Circles

15 x 100lb x 3 Sets

Plate Raise

10 x 20kgs x 3 Sets

Laterals

10 x 20lb x 3 Sets

Notes

First cycle eased into it, no DE Deads hips still bit tight so will leave it for a week.

As usual thouight the tris would fade but they got better towards the end, firgure that.

OB