Mind over Macros

[steak]

Week 8 Day1 - legs

Sled - 60kg x 300m

Hammer on tyre - 2 mins cont

Roller - 5 mins

Good morns (Giant camber bar + 40kg chains)

2x10

2x8

2x6

2x4

GCB Box Squat - parallel

2x10

2x8

2x6

2x4

Old skool hack squats

3x10

2x6

hamstring machine

5x15

3 of us done in 1 hour 5 mins - roasted :roll: playing age card :pfft:

[steak]

Week 8 Day 2 - Chest and tri blitz

Mobility - 15 mins...tight today

Flat bench

worked up to 3 sets of failure with 110kg then dropsetted down - 12 sets

Incline DB

5x12

Flys

4x12

Close grip bench - ezi bar

4x12s

Floor press

4xfailure

O/head DB ext

3x25

1 hour for 5 of us.

[Big john]

what time you training sunday bro?

EMG and DBC tear it up?

the lads and I have DE bench

[steak]

Week 8 Day 4

Mobility - 10 mins

St OHP

12 sets working up to 2x4x90 then dropped down for reps

Close grip bench

8 sets working up to 2x5x120

Floor press - light high reps 12-15

4 sets

then

added blue band doubled and worked 4 sets to failure with a dropset to finish

A few halbert raises to wind it up

1 hour

[steak]

Week 9 Day 1

mobility - 10-15 mins

Squat raw

worked up to triples at 200 - 11 sets

Hamstrings

5 sets

Heavy sled drags

6 x 25m up to 195kg + sled - good blowout

1 hour

[steak]

Week 9 Day 2

mob - 10 mins

band pullaparts/pressdown superset - 200 reps

Flat Bench

worked up to triples at 135 then down again - 12 sets

Incline DBs

5x12-15

cable pressdowns

4x20

Log press with chain off chest

200 reps - 5-6 sets stripping chain off as we failed :twisted:

knblown 8)

[steak]

Week 9 Day 3

Mobility - 15 mins

Band Rows - 2 green + 1 orange no2

Chocked over safety bars in rack

12 sets upping the tension each time and added 30kg KB to add more at top end - back was pumped!

Close grip pulldown - 4x12

BN pulldown - wide grip - 4x12

ezi bar curl - 10x10

reverse curl - 4x12

bar shrugs - 3x20

3 of us - 1 hour

[steak]

Week 9 Day 4

Mobility - 10 mins

Rotators - 10 mins

Floor press

worked up to doubles at 140

then back down in higher reps 8-12

15x80 to finish

12 sets

1 arm DB ext

5x12

side late raise

SS with

rear delt fly

5x12 ea

Abs - o/head cable crunch - 150

50 mins - 3 of us

[steak]

Week 10 Day 1

Mob - 10

hammer- 2

sled - 60kg x 300m

roller - 10

old skool hack squat

pyramid up to 180 x 5s

then back down - 12 sets

GHR - 5x10

One leg hammy machine - 5x10

calf raise - 5x10-20

seated calf raise 5x25

1 hour

[steak]

Week 10 Day 2

Mob - 10

hammer- 2mins non stop

Ghetto trap bar deads

worked up to 270 then back down with reps - 13 sets

Chest Supported DB Rows

2x35s

5x50s

1x35s

BN Pulldowns

5x12

DB Curl

3x10

Ezi bar curl

3x10

Bar shrugs

3x15

cable curl - overhead cable

3 x failure

50 mins - trained alone, good intensity

[steak]

Week 10 Day 3

Mob -10

Roller - 10

Incline Press

worked up triples at 130

then back down in reps - 12 sets

Flat DB Press

slow eccentrics 312

4x8

Floor press

slow eccentrics 312

5x10-12

Underhand pressdowns

4x20

Wrist curl - fat bar

3x15

1 hour

[steak]

Week 11 Day 1

mob - 10 mins

SSB squat to box - depth

10 sets of 5-8 working up to 190 - slow eccentrics

Old skool hack squats

4x10 - slow ecentrics

Hamstring machine - one legged

4x15

repped out 2 legs x 2

Abs

cable crunch - 100

landmines - 50

russian twists - 20 kg disc - 100

1 hour

[steak]

Week 11 Day 2

mob - 10

rotators - 5

scap - 5

Bench raw

slow eccentrics, paused last reps

pyramid up to triples of 140

dropped back down for higher reps 6-15s

14 sets

Incline DBs

4x12-15

Floor press

6 sets

DB ext

4 sets

Band pressdowns

200

4 of us done in an hour

[steak]

Week 11 Day 3

Mob - 15 mins - getting better now.

DB pullovers - long lat stretches, hips low

8 x 10

Pulldowns - wide

up to stack + 40kg chains

then drop sets till couldnt do triples - swole

DB Rows

5x8 long stretches...could go heavy - gassed

Chain curls

then a giant set using 2 ezi bars with heavy weight first and lighter 2nd...round and round 8 laps...swole

4 of us 1 hour

shake and cake

[steak]

Week 11 Day 4

mob - 10

St OHP

worked up to heap of singles at 102.5 then back down in reps - 15 sets (5 singles)

bar front raise 4 x10

Side lat raise - 4x10-15 - 1 arm

Close grip incline worked up to 120s for 6 the dropeed setted down x 2

Floor press - 4sets - slow eccentrics

bar shrugs - 3x 20 (10 in front/10 behind)

6 of us - 1 hour :twisted:

[steak]

Week 12 day 1

Mob - 10

roller - 10

Squat

didnt count sets or anything really just went in a squatted for 2 hours.

worked up to raw 220s

chucked on my only poor fitting briefs to 250s but struggled for depth

backed off and added reps till i was gassed

smashed back the moros, shakes and then banged in fish and kumaras...will smash an icecream cake after

[steak]

Week 12 Day 2

mob/roller - 10

rotators - 10

Floor press

worked up to 142.5 for triples - 12 sets

Incline press

4x10

2x8 - 120

Flat DB press

3x25

Pressdowns

3x25

1 hour

[Android]

Week 12 day 1

Mob - 10

roller - 10

Squat

didnt count sets or anything really just went in a squatted for 2 hours.

worked up to raw 220s

chucked on my only poor fitting briefs to 250s but struggled for depth

backed off and added reps till i was gassed

smashed back the moros, shakes and then banged in fish and kumaras...will smash an icecream cake after

2hrs of squatting :shock:

beast workout and appetite to match, good work bro!

[hjp]

Great work with the squatting! 2 hours of solid squats is awesome, well done bro :nod:

[steak]

Great work with the squatting! 2 hours of solid squats is awesome, well done bro :nod:

Week 12 day 1

Mob - 10

roller - 10

Squat

didnt count sets or anything really just went in a squatted for 2 hours.

worked up to raw 220s

chucked on my only poor fitting briefs to 250s but struggled for depth

backed off and added reps till i was gassed

smashed back the moros, shakes and then banged in fish and kumaras...will smash an icecream cake after

2hrs of squatting :shock:

beast workout and appetite to match, good work bro!

churr...been eating heaps...chooks, 500g steaks...just cant seem to get enough...body weight still hanging at 132kg or so...seems to like it here

[steak]

week 12 day 4

mob - 15 mins...bit tight today

2 bd raw

about 12 sets up to 5s x 145...was more there but wanted to keep the reps up

Log press off chest - heavy steel log till failure then onto wooden log till failure

3 sets...was gassed by the end with all the reps and the 2 different width grips :twisted:

St DB press - 5 x failure

band pressdowns - 250 in 2 sets orange no2 band

[steak]

Week 13 day 1

mob - 15 mins

Squat raw

worked up to 220 again...comfortable - 8 sets or so

ghetto leg press with doubled black bands

4x20 and few sets of one legged - burns like ....

machine leg curls

4 x one leg

4 x both

Done - 1 hour 10 mins

Merry Christmas :nod:

[steak]

Week 13 day 2

mob - 10 mins

bench, raw

up to 140 x 5s

then a few singles..147.5

Incline DB

5x10-12 x 45s, 50s

1x10x slow eccentric- 5 secs

DB Flys

4x10-12

Reverse grip bench

4x15

[steak]

Week 13 day 3

Mob - 10

violator - 5

Deads - conv, raw

sets of 12, 10, 8, 6, 4 and then singles at 220 - tendon issue still not right...will I ever pull again :roll:

Standing sled rows

4x12 each arm 180, 200, 220, 220

BN pulldowns

3x20

Incline DB curls 4x12

Ezibar curl 3x15

reverse curl - 3x10

sets of 21s to finish

1 hour

[steak]

Week 13 day 4

flex/mob - 15

rotators - 10 mins including scap work

Reverse grip bench palms facing head

10xbar

10x60

10x80

10x100

10x120

triples at 140

Seated DB press

6x12-15

Tricep pressdown giant set

underhand grip, overhand grip, flared elbows - 3x20s

side lat raise SS rear delt fly - 3x15

zottman curls for elbow tendon recovery - 3x20

1 hour