Iron Mind

[Big john]

cardio/flex/mob

30 mins stationary bike

Piriformis release with hybrid tennis ball

hips and glutes

Fire hydrants x 40

supine bridges x40

one legged supine bridges x40

mountain Climbers x20

knee hugs x40sec's each leg

Leg swings x40

[startinfromscratch]

hip update niggerachi!

[Big john]

hip update niggerachi!

pegged squating just abit for now, while i re-adjust to squating with flat soled shoes, as you may have notice im trialin a hunch of mine that the heeled shoe *possibly* not helping with the hip to recover.

i say this because everytime i set up for a squat and load the weight onto my back i do get shooting pain from my hip untill i walk out and squat.I know its too early to tell yet but i didnt get the same pain with the flat soles. but like i say...early days, so i cant rule out anything yet.

[bar-belle]

hip update niggerachi!

pegged squating just abit for now, while i re-adjust to squating with flat soled shoes, as you may have notice im trialin a hunch of mine that the heeled shoe *possibly* not helping with the hip to recover.

i say this because everytime i set up for a squat and load the weight onto my back i do get shooting pain from my hip untill i walk out and squat.I know its too early to tell yet but i didnt get the same pain with the flat soles. but like i say...early days, so i cant rule out anything yet.

Mmmm interesting bit of research going on there :think:

[steak]

Translation: I have poor flexibility and rather than spend some serious time and effort on becoming more flexible I will piss around with my shoe :shrug:

[Big john]

Translation: I have poor flexibility and rather than spend some serious time and effort on becoming more flexible I will piss around with my shoe :shrug:

:roll: :pfft: :pfft: :pfft: dont worry bro with agile 8 everyday..20-30mins stretching b4 training im hoping to be as limber as a russian ice skater :grin:

[steak]

Translation: I have poor flexibility and rather than spend some serious time and effort on becoming more flexible I will piss around with my shoe :shrug:

:roll: :pfft: :pfft: :pfft: dont worry bro with agile 8 everyday..20-30mins stretching b4 training im hoping to be as limber as a russian ice skater :grin:

speaking of which have you seen Jessica Vargas latest pics?

[Big john]

Translation: I have poor flexibility and rather than spend some serious time and effort on becoming more flexible I will piss around with my shoe :shrug:

:roll: :pfft: :pfft: :pfft: dont worry bro with agile 8 everyday..20-30mins stretching b4 training im hoping to be as limber as a russian ice skater :grin:

speaking of which have you seen Jessica Vargas latest pics?

...............................YUP :twisted:

[Big john]

week 5 day 2

Deadlifts/assist

20 mins stretching whole lower body. static stretching and flexibility work, felt nice and loose afterwards mainly targeting hips/glutes/it band/quads/hams

Deadlifts 20 min limit

100x3

140x3

160x3

180x3

200x3(b)

200x3

210x3

210x3

210x3 (Cooked!)

Pendlay rows

60x5 *getting used to form*

60x5

60x5

60x5

60x5

assist work

DB curls

12x20

12x20

12x20

12x20

Standing Calf raises alt foot posistion and 2 sec pauses at top

72x15

702x15

128x15

128x15

128x15

will add plates nxt time

Face pulls

30x10

36x10

42x10

48x10

54x10

side bend w/30kg DBs

30x20

30x20

30x20

shoulder rehab/stretching 15 mins

And thats all she wrote...manage to finish the train in about 1:30ish give or take. Deads were bruta,l think i may have gone over the time by acouple of minutes i was pretty gassed after the 2nd to last set!

[steak]

good sesh brah 8)

[Big john]

good sesh brah 8)

Your telling me bro!...after the deads i was panting and sweating like a hooker at confession!

[steak]

speaking of which have you seen Jessica Vargas latest pics :grin:

[Big john]

speaking of which have you seen Jessica Vargas latest pics :grin:

dirty old man brah! :pfft: :pfft: :pfft:

[Big john]

cardio/stretches/abs

30 min stationary Bike

light stretching

right shoulder still tight

Broom stick presses x200

Disslocationsx50

ab circut 140 reps

[steak]

29. If you can see your cheek bones, collar bones, jaw bone, you need to start eating McDonald's for every meal until the problem is solved

The Rules of Rhodestown

[Big john]

29. If you can see your cheek bones, collar bones, jaw bone, you need to start eating McDonald's for every meal until the problem is solved

The Rules of Rhodestown

:roll: i thought the council of fatties revoked my Rhodetown status ages ago bro!? :grin: :pfft: :pfft:

[steak]

no that was your man card...now consider this your final warning slim...its jacked, swole, fat or the cycle way for you! :twisted:

[Big john]

its jacked, swole, fat or the cycle way for you! :twisted:

:pfft: :pfft:

[startinfromscratch]

tried that bench stuff yet??

[Big john]

tried that bench stuff yet??

yea..didnt take any vid but will have another attempt say..tuesday? prob

[steak]

Try your knee hugs like this...dynamic auuw :wink:

[Big john]

Try your knee hugs like this...dynamic auuw :wink:

Dynamic gangsta!

[Big john]

cardio/flex/mob

30 min stationary bike

Aigle 8...kicking it up a knotch!

Piriformis work 10-15 mins

Fire Hydrants x50 each side

Vsits x 50

walking Knee hugs x50

supine bridges x50

20 mins hard core stretching out the lower body

note to self: must get to buy myself a Foam roller for home use

[Old Bull]

note to self: must get to buy myself a Foam roller for home use

Good Idea Bro :clap:

[Big john]

week 6 day 1

gym was closed by the time i finished worked monday, so shifted yesterdays train today

30mins hardout stretching and full body foam rolling

Squats/bench/assist

Squats

barx8

60x3

80x3

100x2

120x2(b)

130x2

140x2 add wraps

140x2

140x2

150x2

bench

barx8

60x3

80x2

90x2

100x2

100x2

110x2 cramp from here on out

115x2

115x2

assist work

chins from dead start

4,3,3

Arnold Db press

10x15

10x15

10x15

10x15

10x15

DB side bends

30x20

30x20

30x20

30x20

Good Mornings

40x10

40x10

40x10

40x10

Squats: felt pretty good today, no complaints from the hip which is a good sign. Slight tweaks in my setup. mainly dropping the pins down 1 hole lower so i can really get the Bar resting right on the rear delts, maybe even a little lower. been awhile since bringing back in the wraps. just been trying to avoid useing them as much as i can, but once i get them on i find i can really spread the knees/hips alot better. the guts thing with training alone is no one there to assist (if need arises)

Bench: still toying with setup (although- i think i found a good one to use).Suffered some mean hammie cramps today from setups just put the pain in the back of my mind and kept going thru. notice my arch is slighty improving abit..the benefits of benchin with a db wedged in your back and the bench i guess

assist kept light today more of gettin blood into the muscles than anything else