basics

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Inc. Db flyes

5 sets 10-12

Flat db press

5 sets 10-15

Inc db curls

6 sets 10

rope curl things

4 sets 10

vbar pushdowns

10sets10

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box squat tech work

100xlots

ankle rehab

lots.

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cliffs

weak everything

weak vmos, knees flexing in

need moar hip opening

need moar practice

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been still training, ate alota crap over xmas week, have tidied it up a bit but wont be able to get right back on track till after my new years trip to welly. going to just get back to basics, eat clean and work hard at the gym.

heading to welly over new years, will be popping into the house to say hello no doubt. 8)

ankle rehabbing is really slow and frustrating :evil:

[Big john]

eat clean and work hard at the gym.

tren hard bro

Have a good one over new years if i dont hear from you broskie

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plan going into the new year - pretty simple.

back to basics.

clean high protein eats

basic, fundamental training.

only present hiccup is my fucked ankle. but am continuing rehab.

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today

sumo dl

lots and lots

box squat

lots

done.

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got some invaluable advice from one of the top dawgs of sumo pulling on my technique thanks to the innunet. am committing to sumo pulls for at least a few months. lots of things im terrible at will be featuring in my training, until im better at them.

bench

5 sets

strict ohp

5 sets

hammer grip pullups

5x2 easier than last week

landmines

5 sets 5-10

done.

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did some hip flexor work last night.

jeebus christ ESB gets hot as hell in summer.

box squats

5 sets

dimmel deads strict

10 sets 10

farking fried after this. hips seem to be opening up a little. box squats felt good, although because i couldnt find the normal wooden box i use i had to improvise, so not sure if there was a height difference going on. 8)

[Monarchking]

jeebus christ ESB gets hot as hell in summer.

in the same boat as you I suspect. Its fucken brutal.

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jeebus christ ESB gets hot as hell in summer.

in the same boat as you I suspect. Its fucken brutal.

its great, if you do fuckall in the gym you can still leave sweaty! (not srs)

today

strict ohp

5 sets, got 70x5 notsureifpb.jpeg

bench

5 sets 8-10

inc db flyes

5 sets 8-10

hammergrip pullups

5 sets 2 - these should be getting easier.....

all done in 40min. 8)

[BeastBuilder]

Dunno what you were complaining about that Xtend for, been drinking that shit like water ! Literally, hitting about 3L of water + 3L of Xtend a day :pfft:

Makes my boring diet taste nice

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Dunno what you were complaining about that Xtend for, been drinking that shit like water ! Literally, hitting about 3L of water + 3L of Xtend a day :pfft:

Makes my boring diet taste nice

must be my nigger tastebuds LOLOLOLOL

today was simple and brutal due to the heat again.

sumo

lots of reps, tech work

box squats - feet at edge of rack

4 sets 10

back needs foamrolling, was too tight today.

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gonna try get an mri done on ankle.

bench

5sets2

ohp

5sets10

incline flyes

5x10

neutral pullups

3,2,2,2,3

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Todays goal was- some form of free squat without ankle pain. Achieved.

Ankle mob/rehab/physio

10 mins

Squats

5 lite sets

Legpress

4 sets

Single leg ext

4 sets aside

Ab stuff to finish

Had a chat with the ply coach about working around the ruptured ligament. Was insightful.

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Warmups for shoulder and rehab for ankle

Bench

5 sets

Squat

5x5

ankle traction between sets

Inc db flyes

4sets10

curls

4 sets 10

ankle held up well

[Big john]

ankle held up well

good omen

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today

dislocations/stretching/ankle rehab stuff

squats

6 sets

pullups

various

db hanging curls

3 sets

legpress - straight feet

10sets10

notes -

ankle rehab continues

squat grip is closer, shoulder mobility stuff paying off

squatted 3x this week, ankle holding up so far

legs are so weak, focus on bringing legs and squat up.

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Today

Bench

5 sets

Squat

5 sets

Incl. Db flye

5 sets

Rev. Hacks

4 sets

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feeling like im not quite recovering atm, been upping workload a bit, since my ankle has improved enough to be able to free squat ben squatting every time i train. feels good, but im not really eating enough to support that. gonna put some thought into structuring volume of squats and deads. sheiko appeals to me but i will wait until sqwatz are a little stronger and ankle has another few weeks of rehab. then maybe jump into 37/32. so today just did a quick support train.

pullups

several

db rows

5 sets

back ext

5 sets

home for decent amount of recovery food and an early night.

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last day of work today! start my new job in a week, will be travelling all over the south island. so i picture myself doing alot of gym casuals. may catch up with some random ph@ggotts from nzbb? fax me your applications lol.

skwats

5 sets, working up to single. ankle traction between sets

rev. band squats (tiny band)

3 sets of 2

pause squat (3-4sec)

5 sets 3

back extension

5 sets 12-15

rev hyper

4 sets 10-15

ankle improving

[Monarchking]

free casual in my garage :shifty:

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free casual in my garage :shifty:

in :shifty:

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benching

4 sets

yates rows

5 sets 10-12

str8arm pulldowns

5 sets 10-12

back extensions

4 sets 12 reps

felt good.

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Wow, I come back after all this time and Pseudonym STILL hasnt made me a mod. And to rub salt in the wound, Boosting is now a Mod?

 

Is this real life?