Iron Mind

[Big john]

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

THATS WooooW! :twisted: :twisted:

[Rookie]

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:

:pfft: LOL ok I think your hint gave it away MG.... You sound like a tough cookie haha. Pocket Rocket MG :pfft:

[tinytraps]

Rookie does his double split fap training to the thoughts of Big j and MG, PLAYIN UP HUHUHUHUHUHU!

[Rookie]

Rookie does his double split fap training to the thoughts of Big j and MG, PLAYIN UP HUHUHUHUHUHU!

Too far cuz, my training consists of getting stronger each time

[Big john]

yea...havent trained in over week, fatigue, lack of sleep, the heat, and force feeding...and struggling with just my normal meals and working a f*ck load over the xmas period and dealing with irrate twats for parents(fuckers) :clubbed: ..xmas comming up, time to get abit silly, lax back...recharge myself then fully commit to the tin in late jan/feb

[Pitbull]

yea...havent trained in over week, fatigue, lack of sleep, the heat, and force feeding...and struggling with just my normal meals and working a f*ck load over the xmas period and dealing with irrate twats for parents(fuckers) :clubbed: ..xmas comming up, time to get abit silly, lax back...recharge myself then fully commit to the tin in late jan/feb

Are you planning on doing Champs in May?

[Big john]

yea...havent trained in over week, fatigue, lack of sleep, the heat, and force feeding...and struggling with just my normal meals and working a f*ck load over the xmas period and dealing with irrate twats for parents(fuckers) :clubbed: ..xmas comming up, time to get abit silly, lax back...recharge myself then fully commit to the tin in late jan/feb

Are you planning on doing Champs in May?

prob not pitz, as i want to add more to my strength base. may end up doing another auckland novice gillies etc. and will start looking to compete equiped too bench/squat

training/catch up at coast

bike 10mins

ytwls 3x3

shoulder disslocations

foam rolling glutes/hamms/quads/hips/

bench

60x5

80x4

100x3

100x3

110x3(2 board)

120x3(3 board)

140x1(4 board)

pin lockouts

60x5

60x5

100x5

100x5

abs weight crunches 40

redband pressdowns 200

great train, good to catch with the gang...hopefully after the crazy festive season is over with work i can get back into what i love doing. smashing tin

[Big john]

Been abit gimp with the updates, nothing really to update atm, get the odd training here and there. works settled down abit, and the hip hasnt caused me much greif \:D/ (although i still havent got back into squatting...will give it a whirl nxt monday)

30 dec shoulders/bis at global with TinyT and MG

Seated DB press 30x5x5 25x5x3

Machine press 70x10x2 stack x3-70 dropset 70-60-50

Seated laterals+eccentrics 3x8+3

Cable laterals 3x10 with negatives

token squat rack curls 40x8x5

yesterdays train

5 mins bike

ytwls3x10

foam rolling glutes/hams/IT band/groin/lower back/quads 20 mins

Deads

135x5

165x4

165x4

185x3

185x3

185x3

Pinlockouts

60x5

100x5

100x5

100x5

100x5

Goodmornings (high bar)

60x5

60x5

60x5

decline crunches with 20kg plate

5x10

todays train

modified agile 8

Glute/Piriformis Myofacial release w/ static stretch w/tennis ball

Rollovers into “V” sits

Fire hydrant circles (clockwise then anti clockwise)

Mountain climbers

Groiners :x

[morattigirl]

Better gear yourself up for alot more cardio mr while you're down here! Another trip up the Mount or 2 is on the cards! :grin:

[startinfromscratch]

Better gear yourself up for alot more cardio mr while you're down here! Another trip up the Mount or 2 is on the cards! :grin:

and more hip pains :pfft: :pfft: :pfft: :pfft: :pfft: :pfft:

[Big john]

Better gear yourself up for alot more cardio mr while you're down here! Another trip up the Mount or 2 is on the cards! :grin:

and more hip pains :pfft: :pfft: :pfft: :pfft: :pfft: :pfft:

the money post :nod:

[steak]

the bed posts

[startinfromscratch]

the post shag awkwardness...............

[Big john]

5 mins bike

modified agile 8 warmup

foam rolling glutes/hams/quads/IT band/groin/hips

Glute/Piriformis Myofacial release w/ static stretch w/tennis ball

Rollovers into “V” sits

Mountain climbers

Groiners

bench

60x5

80x4

80x4

95x3

95x3

95x3

Gms

60x5

60x5

60x5

DB flies

3x10@8kgs

10 mins incline walking

10mins HIIT treadmil

weights hanging at 131.7kgs

im prob good for 130.5 dry in the am...after a mud lol

[Rookie]

weights hanging at 131.7kgs

im prob good for 130.5 dry in the am...after a mud lol

LOL, seems like all that cardio is working bro hahaha

Your cut= TOO EAAAAAASSSSYYYYY

[Daniel]

Hey Big John, what comps you competing in this year?

[Big john]

Hey Big John, what comps you competing in this year?

Hey big D, 12 month build up for the BBro in wellington me thinks, undecided if ill do it raw or equipped

[Big john]

mondays train

Trained in wit MG, good lil sesh. really pushed each other

Quote of the day "Big John: 2 MORE! MG immediately replies NO!"

v sits

foam roller glutes/groin/hips/IT band/Hammies/quads

mountain climbers

Piriformis stuff with tennis ball

upper back

DB rows

20x10

30x8

30x8

37.5x8

40x8

40x8

BB rows (tight/strict form)

60x8

60x8

60x8

60x8

cable rows

60x10

66x10

72x10

84x10/66x10/48x20 (drop set)

20 mins cardio

Todays train with the Big steako @ coast

v sits

foam roller glutes/groin/hips/IT band/Hammies/quads

mountain climbers

Piriformis stuff with tennis ball

dislocations 3x8

bench

70x2

80x3

90x3

100x3

100x3

squat

60x5

90x3

110x3

125x5

115x5

110x5

wasnt planning to train today but f*ck why not when your at coast. meet phedder today, nice bloke...good to meet you bro :nod:

Abit of strength lost in the squat due to the hip, but dont count me out yet...back to basics/form for now...the weight will climb in due time,

took BF test today....and as i guessed im at 27% BF, got a diet sussed to drop the fat but try and retain the muscle/strength. chur streak bruv :clap:

[Grover]

mondays train

Trained in wit MG, good lil sesh. really pushed each other

Quote of the day "Big John: 2 MORE! MG immediately replies NO!"

v sits

foam roller glutes/groin/hips/IT band/Hammies/quads

mountain climbers

Piriformis stuff with tennis ball

upper back

DB rows

20x10

30x8

30x8

37.5x8

40x8

40x8

BB rows (tight/strict form)

60x8

60x8

60x8

60x8

cable rows

60x10

66x10

72x10

84x10/66x10/48x20 (drop set)

20 mins cardio

Todays train with the Big steako @ coast

v sits

foam roller glutes/groin/hips/IT band/Hammies/quads

mountain climbers

Piriformis stuff with tennis ball

dislocations 3x8

bench

70x2

80x3

90x3

100x3

100x3

squat

60x5

90x3

110x3

125x5

115x5

110x5

wasnt planning to train today but f*ck why not when your at coast. meet phedder today, nice bloke...good to meet you bro :nod:

Abit of strength lost in the squat due to the hip, but dont count me out yet...back to basics/form for now...the weight will climb in due time,

took BF test today....and as i guessed im at 27% BF, got a diet sussed to drop the fat but try and retain the muscle/strength. chur streak bruv :clap:

:roll:

Diet you got it all wrong!

Dr Squat theory is real men start at 100kg and 30% bf

Off you go get a couple of burger kings into you

[Phedder]

Great to see you were able to start squatting again \:D/ was nice to meet you too mate. Pity I was leaving as you and MG were arriving.

Grover

[Big john]

cheers bro good to meet you :nod:

wednesdays train

week 1 day 2

one round of agile 8 for warmups

D,B,D

Deads

130x3

155x3

155x3

180x2

180x2(belt)

195x2

195x2

195x2

bench

70x3

90x3 (misload)lol

90x4

90x4

90x4

90x4

lockouts

6x5@85kgs

db flies 5x10

abs 5x5

deads from knees

130x3

155x2

155x2

180x3

180x3

210x4(belt/straps)

210x4

thursday

Aigle 8 one round minus groiners...my footware is shit for them atm

Seated DB Press

12.5x12

20x8

22.5x8

30x9

30x8

25x8

17.5x13

10x38

Seated Lat Raises

7.5 x 8/ 3 x Negatives

3 sets of those

Alt Arm Cable Side Raise

15 x 12 x 3 sets

15 mins cardio

[steak]

Aigle 8 one round minus groiners...my footware is shit for them atm

you win the prize for the lamest excuse not to do an exercise :roll:

HTFU and take your footware off...expose the yeti feet :grin:

[Big john]

Aigle 8 one round minus groiners...my footware is shit for them atm

you win the prize for the lamest excuse not to do an exercise :roll:

HTFU and take your footware off...expose the yeti feet :grin:

LMAO :pfft: :pfft: :pfft: :clap: :clap:

i thought it be tinytraps to take 1st blood smacktalk rights...guess i got the big bite :pfft: 8)

did them after squats actually, found them better to do after the legs/hips are really warm

[steak]

have a cheese at this... http://www.criticalbench.com/pdf/RecoveryMethods.pdf

[Old Bull]

Good to see the Banter is healthy this early in the year. :clap: :clap: