Iron Mind

[Big john]

hes going to be hard to swing to the darkside! posting pics with mirrors now!

bro... please seek help

im trying brother! :pfft:

ha good ole kiwi ingenuity...I used to help Steak out doin that...get a few weird looks but hey it's all for the cause right :nod: and I'm sure there would be a few young ladies willing to help a guy out :wink:

we'll have to wait and see....Hopefully i dont scare the poor damsels away when i ask :grin:

You're a machine mate :clap: Nice GPP work

thanks bro...abit ways off being a machine still. Machine dont tend to feel like they need the bucket afterwards :pfft:

come towards to light .. thats it .. :grin: :pfft:

away from those dirty PL's :pfft:

Haha im caught between the intersice of PL and BBing :shock: im a greedy bugger i want the best of both worlds! :twisted: :twisted:

[Big john]

Back/abs

Rack pulls (pins set @ kness)

60x7

80x5

120x3

140x3

160x3

180x2

200x2

205x2

140x5

60x7

Hyperextentions

3x10 *ping* :shock:

pull downs palms in doubel contractions

70lbsx8

118x8

144x8

184x7 failed the last contraction :naughty:

abs

woodchop cables

4x12kgsx10

swissball crunches

3x15

An ok workout i guess....pissed that the pins couldnt be set below the knees, the other caged was enaged at the time so mewh :roll: so i had to settle for pins set at the knees, just focused on gettin afew more reps outta the heavy sets and workin on hip movement.

About half way thru set 2 i pinned my lower back on the back exts :doh: may have just pinched a nerve seems to be ok now. ill keep an eye on it :pray:

did some core work...like em wood chops. :nod:

[Big john]

Hamstrings/Calves

5 mins bike/stretching

Hammies

SLDL

60x7

80x5

60x5

60x5

60x5

60x5

seat leg curls

86ilbsx8

139x8

139x8

139x8

calf rises (high reps roatation)

10x50x20

Todays overall performance was pretty fustrating :evil: ..after doin back ext yesterday im pretty sure i have some erector spinae niggles. which prevented me from going heavy on SLDL, so i just tried to ease up and take the reps nice and deep,

[jono]

nice work mate - be very careful with that back. you only get 1

[Big john]

nice work mate - be very careful with that back. you only get 1

yea brother some sound advice right there...plan to ease on the breaks in terms of anything back related till im niggle free

[steak]

pissed that the pins couldnt be set below the knees

stand on a couple of plates.

Dont hurt self :naughty:

[Big john]

pissed that the pins couldnt be set below the knees

stand on a couple of plates.

Dont hurt self :naughty:

f*ck why didnt i think of that? :doh: thanks bro!

[Big john]

Today GPP

1x lap around the field

10xpushups

30 skips with home made skippin rope..last set was 1 min on stationary bike

plate snatches 10xside

DB farmerswalk 50m there and back

3 sets

with 1 min rest between sets

found the last set quite grueling :twisted: with the skipping rope added in, need to get my jump up to stratch

[steak]

30 skips with home made skippin rope..last set was 1 min on stationary bike

How do you skip on a stationary bike...some kind of circus act bro

Nice work anyhoo 8)

[Big john]

30 skips with home made skippin rope..last set was 1 min on stationary bike

How do you skip on a stationary bike...some kind of circus act bro

Nice work anyhoo 8)

Har har....ya cheeky bugger :pfft: :grin: !! i just switched out skippin for bike on the last set, too toasted

[Big john]

Weight: 129.5kgs

Shoulders/Tris

Backs been feeling ALOT better not quite 100% but dif recoverin at a good rate will see how the week plays out

5 mins tread/Dislocations

Seated BB press

barx7

40x7

45x6

60x5

65x4

67.5x3

80x3

80x1

80x1

60x5

dif have a solid shot @ 90kilos possibly even a 95

upright rows

barx8

40x8

40x8

40x8

1 arm side laterals

12x8

12x8

12x8

Tris

Skullcrushers

27.5x7

37.5x7

37.5x5

43.5x5

43.5x5

43.5x5

rope PDs

62x8

62x8

62x8

[steak]

129.5

50.5kg to go ...nice work bro! keep eating and you'll get there :grin:

[Big john]

Todays Eats

1 whole eggs/egg whites/2 cups of oats/wheatgerm/wholemeal toast 3 slices with PB/almonds/rasins and a large glass of water and a large cup of coffee

2 shake/banana

3 Oat and honey barx2

4 Tuna/ 1/2 cups of white rice

5 oats and honey bar

6 Tuna/ 1/2 cups of white rice

7 oats n honey bar

8 Post w/o shake

9 300 grams steak/ 1 an a half of oats/almonds/rasins/coffee

10 200 grams of pork mice/potatoes

[tinytraps]

Good to see your on the mend bro be back smashing it in no time :twisted:

big eats for a big boy :grin:

[Optimass]

129.5

50.5kg to go ...nice work bro! keep eating and you'll get there :grin:

recommend a whole chicken every second night :nod: with minimum 250g corned beef on between nights :grin:

[Big john]

Quads/calves

treadmil/stretches

from memory

Quads

LP

160x7

240x5

280x8

320x5

360x4

400x4

420x3

420x3

280x5

80x7

leg ext

96x8

96x8

96x8

calves

standing calf rise machine

fsx10

fsx10

fsx10

fs+20x10

fs+30x10

fs+40x10

fs+50x10

fs+60x10

fs+70x10

fs+80x10

[jono]

crazy weight mate.

shoulders and legs looking strong.

MORE EATS :pfft: :pfft:

[Big john]

Chest/bi's

Chest

Bench Press

60x7

80x5

90x4

100x3

105x2

107.5x2

110x1

110x1

100x3

60x7

flyes

20x8

25x8

25x8

25x8

Bis

Seat DB curls (high rep day)

10x10x9kgs

trying to make improvements on my bench every week, be it more weight or nailing my setup. I might take a vid of my bench and post it up. i could say my setups gettin better and better till im blue in the face, but id rather get some sound advice/rip me a new one from the "boris boys" :grin:...Working my way to 120 looking good inna week or so

[steak]

corker...the weight will come.

[Grover]

Good stuff

1 thing I have found beneficial -by way of improving pull ups, I started doing that marine officers program.

3 sets of press ups every morning

My benching has lept up- especially incline bench

Great with weight but watch the bf its a bitch burning it off.

My PT telling me he needs to lose 9ks by june and he is already ripped as!

[drizzt]

Sounds sharp mate. That conditioning you are doing will get you to your target no sweat.

Well... you'll sweat... but you know what I mean

[Big john]

i have had a half pie last week still abit of back niggle here and there so taken some extra rest days to prod it along. but started fresh this week and man did i suffer :shock:

Quads/calves

back Squats

60x7

80x5

100x3

120x2

120x3

120x3

120x3

120x3

100x3

100x5

60x7

Squats felt shakey/heavy/shallow depth and the bloody league shorts didnt help. squats came somewhat around in the later sets but not enough to be satisfied :x

leg ext

96x8

96x8

96x8

96x8

calves (high rep rotation)

seated calf rises

40x20

40x20

50x20

50x20

50x20

50x20

50x20

50x20

50x20

50x20

[Viking Power]

Keep at it big fella besides the niggles good training and eating what you and steak having a comp to see who can eat the most :shock: awesome work.

VP

[drizzt]

i have had a half pie last week still abit of back niggle here and there so taken some extra rest days to prod it along. but started fresh this week and man did i suffer :shock:

Do you know what the niggle is man? My advice would be to get that niggle right and/or checked out (if you haven't already done so).

After having a back injury cost me the better part of this year in physio/time off the gym floor because I treated the symptom and not the cause of my injury, I'd hate to see you go down the same road

In saying that, you know where you're at better than I do across the intermanetz :pfft: So maybe I'm barking up the wrong tree.

Still, good training mate :nod:

[Big john]

Keep at it big fella besides the niggles good training and eating what you and steak having a comp to see who can eat the most :shock: awesome work.

VP

thanks brother!, hahah i think steak would take it out but id give him a good run for his money :wink: :pfft:

Do you know what the niggle is man? My advice would be to get that niggle right and/or checked out (if you haven't already done so).

After having a back injury cost me the better part of this year in physio/time off the gym floor because I treated the symptom and not the cause of my injury, I'd hate to see you go down the same road

In saying that, you know where you're at better than I do across the intermanetz :pfft: So maybe I'm barking up the wrong tree.

Still, good training mate :nod:

yea might go see the doc nxt week if i can. cant this week no moola, but dif feels like it is recovering. so i guess thats a good thing, time will tell