Iron Mind

[morattigirl]

Redeemer circut

MG still holds the record...for now

Forever more like

[Big john]

Redeemer circut

MG still holds the record...for now

Forever more like

partial reps dont count..... :roll:

8)

[Big john]

will be doin a modified conditioning week for abit to bring up some stregth in other body parts

Shoulder disslocations 3x8

Broom stick GMs 3x8

YTWLs 3x3

hamstring/quad stretching

squats

90x5 (shit)

110x4

110x4

add box squats

130x3(belt)

130x3

130x3

bench (near max grip)

65x5

80x4

80x4

90x3

90x3

90x3

cable band pressdowns

200

fire hydrants 3x8

anterior-proterior leg swigs 3x8

reg leg swings 3x8

static spidermans

hip/groin is still not back on track since cambridge, i stuggled geting 90 down 1/4 of the way, the 110s felt ok but i felt like i was shifting the weight to the left side. decided then to add in the high box squats for the working set just to be on the safe side. May have to make a visit to the doc. but for now im just doing alot of hip flexor stretches, radox, ice packs, deep heat and, voltarens going in

[steak]

my peeps will talk with your peeps :wink:

[Big john]

my peeps will talk with your peeps :wink:

chur bro, cheers for that

[steak]

PM sent :wink:

[Big john]

saying of the day :

R>I>C>E>R

week 2 day 1

bike 10 mins 80-85rpm

Broomstick GMs 3x8

disslocations 3x8

Foam rolling glutes/hips/back/lowerback/hams/quads

static spidermans (very tight on the right)

groin stretch

fire hydrants 3x8

YTWLs 3x8

anterior/posterier leg swings 3x8

DB shoulder press

12.5x10

17.5x8

20x8

20x8

20x8

20x8

22.5x6

22.5x6

17.5x8

12.5x10

1 arm DB side laterals

3x8 8kgs

rear DB flyes

12.5x8

12.5x8

12.5x8

Decline crunches w/plates

40x8

40x8

40x8

60x8

20 mins of boring incline cardio (zzzz)

started rehabing the right hip, could be iliopsoas muscle thats been givin me greif. So adding in some extra stretching and mobility work before weighted sesh and doin stretches whenever i can. been doing contrasts/ice/deep heat/and screwdriver handle treatment. will need to hit up a doc when i can but GL tryin to find time off wrk at this time of year, nxt day off....Xmas eve LOL!

[Big john]

week 2 day 2

5 min wu on bike @ 80rpm

Disslocations 3x8

Gms 3x8

foam rolling glutes/quads/hammys/IT band/adductors/hips

Deads trial and error with the fabled hook grip

60x5(HG)

135x5(HG)

160x4(DoH)

160x4

180x3(over/under)belt

180x3

180x3

incline Bench (flaring lats)

80x4

80x4

80x4

Lat pull downs (wide grip)

60x8

60x8

60x8

60x8

20mins incline walk

weight: 135.3

not much a drop in weight but infact a 300gram increase! still thou really early days, on a plus i feel my conditioning is getting better, slightly

tried hook grip for the 1st time with 135kilos on the bar, and i have to admit. it made me winch in pain like a baby!lol, looks like ill be looking to go heavier with hook grip once my tolerance kicks in...one can only hope

[steak]

done a BF test yet mate? Often fat loss is not about weight loss.

[red machine]

taking on the mighty hook grip there i see, now that 100% man time there!! NICCCE

[startinfromscratch]

swarzenegro dun good

[Big john]

IT band stretch 3x15secsshot lads, just a little project on working on. will see if it bears any fruit

Flex/mobility work

cat/camel 3x12

side twists 3x8 a side

birddog 3x10

fire hydrants 3x10

supine brigdes 3x12

Anterior-Posterier Leg swings 3x10

side to side leg swings 3x10

static spiderman stretch 3x15secs

[steak]

you may benefit from a bit of time spent rolling around your butt cheeks on a tennis ball too bro -

You can progress from a tennis ball to a harder ball as time goes by. ...oh and dont buy a cheap tennis ball from the $2shop...I have squashed 3 this week :roll:

but Im fatter than you :grin:

[tomsammce]

John thanks for the add on Facebook, happily accepted. looked thru some of ur photos... u looked fucken good when u were abit smaller lean and big proportions. thats side tricep shot is good!

Did you go to KBHS?

Mint!

[Rookie]

Hey bro, not trying to take a stab or anything but is there a particular reason as to why your squat is not that high in relation to your bodyweight? Or do you find your height a limiting factor?

Rookie

[Big john]

John thanks for the add on Facebook, happily accepted. looked thru some of ur photos... u looked fucken good when u were abit smaller lean and big proportions. thats side tricep shot is good!

Did you go to KBHS?

Mint!

haha shot bro last year xmas shot...was another time. for now its the quest for power, chopping the weight back down so we see how we go! maybe later down the track who knows

nah bro not a Kellystoney hahaha to many play up there!, straight Rutherthug straight out of tat north. live out in hendo now

Hey bro, not trying to take a stab or anything but is there a particular reason as to why your squat is not that high in relation to your bodyweight? Or do you find your height a limiting factor?

Rookie

hey bro, height did play some part but not an excuse. After having a session with tonka and some some of the other boys up at coast we found i had really tights hams/hips so its been a slow prosess bringing up the squat, and i was barely box squating 75 with good form back in may. just time under the bar bro

[Rookie]

Realtalk, yeah time under the bar is the one..

Bro you 135kgs??!! Shit bro, you`d ruin your mrs :shock: Just sayn lololol

[tomsammce]

you may benefit from a bit of time spent rolling around your butt cheeks on a tennis ball too bro -

You can progress from a tennis ball to a harder ball as time goes by. ...oh and dont buy a cheap tennis ball from the $2shop...I have squashed 3 this week :roll:

but Im fatter than you :grin:

u powerlifter should use a soccer ball... a tennis ball might dissapear up ur loose arseholes.... :pfft:

[steak]

only you would think like that

[Rookie]

you may benefit from a bit of time spent rolling around your butt cheeks on a tennis ball too bro -

You can progress from a tennis ball to a harder ball as time goes by. ...oh and dont buy a cheap tennis ball from the $2shop...I have squashed 3 this week :roll:

but Im fatter than you :grin:

u powerlifter should use a soccer ball... a tennis ball might dissapear up ur loose arseholes.... :pfft:

:shock: LMFAO!!!!!!!!!!!!!!!!

[steak]

Bro you 135kgs??!! Shit bro, you`d ruin your mrs :shock: Just sayn lololol

lmfao shes only 50kg too. Is that why Big John carries duct tape in his gym bag :pfft:

[tomsammce]

Bro you 135kgs??!! Shit bro, you`d ruin your mrs :shock: Just sayn lololol

lmfao shes only 50kg too. Is that why Big John carries duct tape in his gym bag :pfft:

Silence is golden...Duct Tape is silver...coincidence

[tomsammce]

anyway good journal i will be serious now.

p.s i wish my journal would get to 54 pages..

[Rookie]

Bro you 135kgs??!! Shit bro, you`d ruin your mrs :shock: Just sayn lololol

lmfao shes only 50kg too. Is that why Big John carries duct tape in his gym bag :pfft:

:shock: LOL could be the reason, bit of cardio right there- good excuse to cut bro haha.

2.5x mrs body weight= TOO EAAAAAAASSSSSSSSSYYYYYYYYYYYy

Damn might need a wheelchair or a stretcher for her once he`s done with that! :pfft:

[morattigirl]

Bro you 135kgs??!! Shit bro, you`d ruin your mrs :shock: Just sayn lololol

lmfao shes only 50kg too. Is that why Big John carries duct tape in his gym bag :pfft:

:shock: LOL could be the reason, bit of cardio right there- good excuse to cut bro haha.

2.5x mrs body weight= TOO EAAAAAAASSSSSSSSSYYYYYYYYYYYy

Damn might need a wheelchair or a stretcher for her once he`s done with that! :pfft:

She's pretty hardy Rook, THAT'S WHAT I HEARD..... :pfft: