Mind over Macros

[steak]

Week 10 Day 3 -feeling beat up

warm up

Sled - 60kg x 300m

Violater - 15 mins

Dynamic warm up with KB, broomstick and bar -10 mins

Deadlift - conv, raw

10x60

10x100

8x140

5x180

3x220

3x220 - belt

2x230

2x240

back feels tired

Close grip bench

10xbar

10x60

10x80

5x100

5x120

3x140 PB

14x100...missed the last :twisted:

Left out the speed deads

bicep curls - 3x10

reverse curls - 3x10

red band pressdowns - 300

stretches - band and static - 10 mins

then blew the gym blender up! What a flippin mess! :pfft:

[steak]

Week 11 Day 1

Feelin tired, def not recovering as fast as I have been. Delts still sore from last week and the LPC feels tired. Gonna have to deload soon and make it a longish easy spell

Today I trained with John

BW - 146.4kg

Warm up

Dislocations

Hip mobility

Drop press

Violater

Bench - raw asked to do a single at 150 then add shirt for a touch

10xbar

10x60

8x80

6x100

5x120

3x140

1x150

add loose old shirt - Fury 52

3x165 - 2bd

1x175 - 1 bd

1x180 - touch/pause/press - easy and felt good

1x180 - got out of whack...lazy set up - misssed it and touch too high

5 board - raw

3x190

-x220 - tried to soon, gassed and set up was loose

3x220 - changed all I did wrong on the first

Rev band - raw

3x185

2x200

Halbert raise - 3x10

Flyes - 3x10

Rotator trisets - 3x10

Good session, a PB on the rev band and pleased I could sort my lazy rs out with the mistakes :twisted:

[steak]

Week 11 Day 2

Hamstring niggling again today so Im going to pull out the deload card. Not going to hurry the deload or set a date rather go by how I feel. Ive nothing to prove.

Trained with Wes.

Warm up

Sled - 300m x 50kg

Mobility - Roll into Vs, Mountain climbers, Hip mobility drill, some simple 6.

Violater - 15 mins

Squat - raw

10xbar

10x60

8x100

6x140

5x180 - belt

3x200 (75%) - belt/wraps

3x200

3x200

Tempted to push on to opener but left it at 75% and this will be my last squat session until I test

Front squats - a few random sets to flush quads - 10s @60kg

GHR 5x8xBW

LLC x12x stack - one legged

St calf raise

20x60

20x100

20x100

20x100

RDL - 3x8x60

Upper body recovery

Flat bench x bar x 100

Reverse grip bench x bar x100

Close grip x bar x 50

Static stretching

Putting together next years plan today...so many variables :roll: Have something on the drawing board though and hope to have Rory and Wes jump on the band wagon for 12 weeks to boot it up. Good training intensity here :twisted:

[Big john]

Putting together next years plan today...so many variables :roll: Have something on the drawing board though and hope to have Rory and Wes jump on the band wagon for 12 weeks to boot it up. Good training intensity here :twisted:

gangs :nod:

let me know when you test :twisted:

[steak]

let me know when you test :twisted:

you'll smell the BBQ 8)

[steak]

Week 11 Day 3 Assist

Trained with Wes. Humid and pretty warm in the factory.

Warm up

Violater - extra focus on sore hammy - 15 mins

Dynamic mobility drill - 10 mins

Assist

Wide grip lat pulls - 5x10 x stack

BB Rows - real tight set up - had to keep it tight any way or the hamstring would complain.

10x60

10x60

8x80

8x100

8x120

8x120

8x100

Yates row - 2x10x100 to finish the lats off :twisted:

Strict Overhead Press

bar x 10

10x60

10x80

5x90

5x90

5x90

14x60 - missed the last for 15

Side lat raise - 3x10x25lb??

Bicep Curl - Ezi bar

10x30

10x40

10x50

8x60

6x70

6x70

10x50

10x40

repped out on 30 :twisted:

Gassed and done - 1hr 8)

Stretched everything.

[steak]

Flexibility and mobility

Dislocations

Ghetto Rev hyper - with chain

Roll into Vs

Mountain climbers

Groiners

Band knee aparts

Band Gms

Hip circles, leg swings

Knee ups

Heismans

Cat/Camel

PF work

Violater to finish

1hour

[Big john]

good little sesh today bro :clap:

Ghetto Rev hyper - with chain

all aboard the ghetto Rev hyper chain gang, looked pretty ruthless once the chain came out

you forgot to add in

laying on the floor useing foam roller as a pillow while i yarn on the cell phone :twisted:

[steak]

you forgot to add in

laying on the floor useing foam roller as a pillow while i yarn on the cell phone :twisted:

big bizzness attitude brah 8)

[Big john]

you forgot to add in

laying on the floor useing foam roller as a pillow while i yarn on the cell phone :twisted:

big bizzness attitude brah 8)

repped 8)

[steak]

Just playing set up for a new cycle

DE Bench

Trained with Wes

Warm up

Violater - 10 mins

Dynamic mobility drill - 5 mins

and

Drop press - 30

Dislocations - 50

DE Bench - 50%

Flat bench

10x3 30 secs rest 'tween sets

Lying DB tri ext - 4x8x20kgDBs

Side lat raise - 3x10x20kgBs

Rear Delt Fly - 3x10x12.5kgDB - slow eccentric

Bicep curls - 4x10x25kgDBs

Stretches

[steak]

DE Squat

Trained with Wes and Traps

Warm up

Ham/Hip mobility drill - 10 mins

Violater - 10 mins

Dislocations - 50

DE Box squat -Raw, box set at depth, widened stance in prep for suit later on

bar x 10 x2

10x60

10x2x130 (50%) focus on speed, no rest other than change the bar weight :twisted:

Ghetto reverse hyper

4x10+10kg chain

One legged squat

3x10 each leg with 40kg

these near gassed us...well 2 of us :roll: :twisted:

Abs - all movements pulled down - 90 reps

Stretches

about 1 hour, really good intensity, pushing each other for speed and soaked through by the end.

[mike27]

hey

got some links to these 'warm up's you do

im doing agile 8,rolling a lot and some band work. im keen to try out some new stuff :nod:

[steak]

hey

got some links to these 'warm up's you do

im doing agile 8,rolling a lot and some band work. im keen to try out some new stuff :nod:

not really but if you have a dig around synergy athletics and defranco.com you'll be on the right track. Elitefts have some good stuff too but the key for me is to make sure I do it every day or at least 5/7. Im adding in more GPP as of next week too and kicking off the new phase with better fitness. It all helps.

[steak]

GPP - alone

Circuit - 30 mins non stop - near killed me :puke:

Sled + 60kg + 1 kid - 100m jogs

30 hits to tyre

Tyre flips x 5 (235kg tyre)

Log press x 10 - varied log each time for grip width and weight (40/65kg)

Red band pressdowns - 100

Pretty roasted by the end. 8) This will get better and to be honest Ive missed this in my training.

Finished with the Violater (15 mins) and heavy stretches (15 mins)

[steak]

Day 5 - ME Squat/Deadlift

Trained with Wes

Hamstrings feel tired still.

Warm up

Sled - 60kg x 300m

Violater - 10 mins

Good Mornings

10xbar

10x60

3x80

3x100

3x110

3x120

3x130

3x140

3x140

3x140

Dont really see the point of hitting a 1RM here but will add it in once Im conditioned. Hamstring was feeling it here so left it at 3x3 but plenty left.

GHR 4x8..well 3x8 and 1 x7 as i broken the base plate on the knee pad.

Zercher Squat - 4x8

St calf raise - 4x20

Weighted abs - pulldowns - up to 105kg -4x15

Incline crunches - 4x15 with a 20 on chest

[steak]

Day 6...still setting up everything but think weve got it sussed.

Had a deep tissue massage last night with the Qoleum Rub and heavy screwdriver handle. Hammy feeling a little more flexible today. Same again tonight :twisted:

Did BF% and weighed in today - 145.4kg @22% Will drop this back with the planned GPP and this new intensity we got going on.

anyway...ME Bench day - Trained with Wes and Matti

Warmed up with

Violater - 10 mins

Mobility Drill - 10 mins

Flat Bench with 40kg chains (40C)

10xbar+40C x 2

10x40+40C

10x60+40C

5x80+40C

3x90+40C

3x100+40C

3x110+40C

3x115+40C

1x120+40C

Incline Close Grip Press

10xbar

10x60

10x80

10x100

10x100

DB Tri Ext 20kg DB each hand - 4x8

Incline Chest Supported DB Row

10x35kgDBs

10x45s

8x50s

8x50s

8x50s

Standing Overhead Press - strict

10xbar

10x60

10x60

10x60

10x60

Bicep Curl - ezi bar

10x28

10x38

10x48

10x48

10x48

25x28

Big session. Couple of things to tweak but overall we should be good for a start. 8)

GPP tomorrow :roll:

[steak]

GPP to wind up a big week.

With Matti and Wes. 25-30 mins

Sled Drag 40kg , jogging- 100m

Tyre Flips (235kg tyre)

Battling Ropes - 1min, 3-4 movements

100 Red Band Pressdowns

Hits to tyre - sledge hammer

Log press

round and round till time.

This will be helping heaps.

Merry Christmas :wave:

[steak]

Week 1 Day 1 of 12 weeks

Trying a different approach, giving the joints a rest and giving the muscles a thrashing...there's a week of down time in it later on when we go marlin catching but the general gist of it is this..

1. max effort squat/DL

2. max effort bench

3.GPP

4. dynamic effort squat/DL

5. dynamic effort bench

6.GPP

7. rest

Diet changes too. Will be eating maint calories and relying on the raised intensity and GPP days to drop a bit of body fat. Will eating clean with reduced carbs in the afternoons/evenings with generally smaller carb portions. Any loss of calories will be made up with protein.

BW today 145.1kg

BF% 22.4%

Max Effort Squat - trained with Wes

warm up - violater - 15mins

Dynamic hip mobilitym - 10 mins

a few stretches as hammy is niggling

Squat with 40kg chains - only 1 link stays on floor at lockout

bar + 40 chains (40C)x 10

60+40C x 10

100+40C x 6

140+40C x 3

160+40C x 3

180+40C x 3

200+40C x 1

220+40C x 1

Left it there for day 1. Plenty left. Felt good once I got up to 160+chains

GHR x 1 set then broke the machine :twisted:

RDL - 5x5x60kg

St calf raise -6x20x140kg

Ab pulldowns - 3x20x75kg

[Phedder]

Diet changes too. Will be eating maint calories and relying on the raised intensity and GPP days to drop a bit of body fat. Will eating clean with reduced carbs in the afternoons/evenings with generally smaller carb portions. Any loss of calories will be made up with protein.

Doing this for health, or aesthetics?

[red machine]

Diet changes too. Will be eating maint calories and relying on the raised intensity and GPP days to drop a bit of body fat. Will eating clean with reduced carbs in the afternoons/evenings with generally smaller carb portions. Any loss of calories will be made up with protein.

Doing this for health, or aesthetics?

[steak]

Diet changes too. Will be eating maint calories and relying on the raised intensity and GPP days to drop a bit of body fat. Will eating clean with reduced carbs in the afternoons/evenings with generally smaller carb portions. Any loss of calories will be made up with protein.

Doing this for health, or aesthetics?

hahaha

health fellas :nod:

18mths of sheiko has taken its toll on my 21 year old joints...a little self preservation is called for

I gave up working on what I looked like when I started strength training and Ive already scored my dame :wink:

[thatwaslight]

how much fat do you plan on dropping bro? fuark 145 is solid as f*ck at 22%

[steak]

how much fat do you plan on dropping bro? fuark 145 is solid as f*ck at 22%

I was just under 150kg but it was becoming hard labour on the sled and on the long sessions so its not really about a number or kgs I'll drop but more about how I feel and already there is a difference....but maybe drop down to 18% or a bit lower if I can...hell I might even enjoy it

[steak]

Week 1 Day 2

ME Bench - trained with Wes

Warm up

Violater -10 mins

Dynamic warm up and some hip mobility - 15 mins

Bench with 40kg chain-1 link touching ground at full lockout.

bar x 10

bar and chains x 10

60+C x 10

80+C x 5

100+C x 3

110+C x 3

120+C x 3

130+C x 1 - slow

Incline Close Grip Bench

10x60

10x100

10x100

7x110

DB Tri Ext - 2 DBs

15x25lb

15x25lb

8x20kgDBs

8x20kgDBs

8x20kgDBs

Chest Supported Incline DB Row - rowing both DBs at once

8x50s

8x50s

8x50s

8x50s

easy

Standing overhead press - strict

10x60

10x70

8x80

8x80

13x60

Bicep curls - ezi curl bar

10x40

10x40

10x40

10x40

25x30

Overhead cable curl

3x15x35

red band pressdowns - 200

DB Flyes - 3 x 15

Light rotator work - 3x10

band stretches -5-10 mins

Iced delts.

Long session. Helped out with Rachelle first outing a bench shirt and cut the fat with Big John, Traps, Emz, Rach and Panzer. Then we all met up for a BBQ later on. ahh the smack talk