Iron Mind

[Big john]

haha ill prob dose up 2mr on Voltaren and squat my worries away

Ohh good luck with that....I did that last week and made it worse...training while dosed on Volt 100mg masks the injury and I think did more damage. Silly gurl should have known better :doh:

Jim Yates is Corey's and Jono Radichs fix it man. Used to dealing with PL's and athletes. Can't hurt to see what he thinks

Yeap hered hes pretty good, prob cost an arm and a leg to see him thou? or is that covered by acc? :shifty: :grin:

Anyhhhhhhooooooo

Dosed up Captain Voltz and begun a squatting i couldnt be arsed reassesing just get in and squat since i did the majority of the train yesterday i centered my focus on just squating. trained with TP he had benching and squating so helpt him with that

Squats

15 mins foam roller

Dynamic Stretches 10 mins

Squats

barx8

60x3

80x3

100x2

120x1

130x1(b)

140x1(b,w)

150x1

162.5x1

130x2

120x3

20 mins stretching down

[bar-belle]

Yeap hered hes pretty good, prob cost an arm and a leg to see him thou? or is that covered by acc? :shifty: :grin:

Will let you know...seeing him tomorrow...hope he has a silver bullet :shifty:

Acc $40 for first consult $25 thereafter, x rays free.

[Big john]

Yeap hered hes pretty good, prob cost an arm and a leg to see him thou? or is that covered by acc? :shifty: :grin:

Will let you know...seeing him tomorrow...hope he has a silver bullet :shifty:

Acc $40 for first consult $25 thereafter, x rays free.

cool beans

cardio/recovery work

20 mins stationary Bike keeping RPM above 90

10 mins Tennis ball treatment on the hips/gluts/quads/hams/calves

mountain climbers 3x10

vsits 3x10

fire hydrants 3x10

heismens 3x10

knee hugs 3x10

supine bridges 3x10

[steak]

keep that recov/flex work regular bro :clap:

[Shutupandsquat]

I just looked at the first page of your journal. Those squats have come a long way as well as everything else. Amazing progress!

[Big john]

keep that recov/flex work regular bro :clap:

Main stay :nod:

I just looked at the first page of your journal. Those squats have come a long way as well as everything else. Amazing progress!

thanks bro! you only get what you put in...and ive had to put in some hard yaka to get those lifts up!

[bar-belle]

I just looked at the first page of your journal. Those squats have come a long way as well as everything else. Amazing progress!

thanks bro! you only get what you put in...and ive had to put in some hard yaka to get those lifts up!

Word...should be lookn at your vids from the early days in the old factory :nod: Big changes.

[Big john]

I just looked at the first page of your journal. Those squats have come a long way as well as everything else. Amazing progress!

thanks bro! you only get what you put in...and ive had to put in some hard yaka to get those lifts up!

Word...should be lookn at your vids from the early days in the old factory :nod: Big changes.

ill say...heaps of ups and downs.....in weight! :pfft: :pfft: :pfft: :pfft:

[Big john]

Not alot happening today....had every intention of training untill the boys took me hostage So spent the day with them ended up seeing a Transformers movie in 3d, BIZARRE and BUZZY may decide to leave deads till next week

[Big john]

Tonka and Doc squat Exhibition teaser enjoy! :grin:

[Big john]

Trained in le shed today just abit of flex/mob work tied into a circut...worked up a good sweat

15mins Rolling lower body with Hybrid tennis ball

Group A)

1 min stationary bike 100-105RPM

fire hydrantsx10

visitsx10

mountain climbersx10

knee hugsx10

leg swingsx10

supine bridgesx10

DB side bendsx10

30 secs rest between rounds

5 rounds total

[bar-belle]

Mobility work in the shed.....niiiiice :grin:

Carry on

[drizzt]

Keep that rehab up bro, good stuff!

And that last vid was my fav, awesome! :clap:

[Big john]

Mobility work in the shed.....niiiiice :grin:

Carry on

cold and dank...very little sun sunshine, Love it!

Keep that rehab up bro, good stuff!

And that last vid was my fav, awesome! :clap:

shot bro, shoulder seems not as tight and inflamed as it was, hip has its good and bad days but keepin the rehab in...Off to the handy man on the weekend, get me on the PVC pipeline action!

PS the vids......Im just warming up! :twisted: :twisted:

[tinytraps]

Squat the hip into submission broski. See you sat 8)

[steak]

See you sat 8)

Im thinking...bucket

[Big john]

See you sat 8)

Im thinking...bucket

.......goddam bucket.......

week 9 day 1 i think? :twisted:

Squat/bench/assist

Tennis ball assult upper and lower body 15mins

some agile 8 5mins

upper body Dynamic stretches 5 mins

Squats20min limit

barx8

60x3

80x3

100x3

120x3

120x3(b)

120x3

130x3

130x3

135x3

135x3

Bench 20min limit

barx10

40x3

60x3

70x3

80x3

90x3

95x3

95x3

100x3

100x3

Assist

Chins

9 :shock: wtf that come from?!

6

3

Ghetto Land mines

10x20

10x20

10x20

10x20

DB cuban rotations shoulder rehab

6x12

6x12

6x12

6x12

Squats: Game face tonight prob because of the stims and 50mgs of Voltz prior, 1st rep of each set...Deep at any cost!. get in unrack squat...rack walk around afew sec then right back into the madness zone, loved it..No thought process what so ever! getting to the top sets the grind began but popped all reps up in the end

Bench: is getting better slight tweaks here and there,..Suffered through all the sets, with ass and hip cramps all up my left side. Bench=Uncomfortable to be comfortable!

[Viking Power]

Thats it BJ smash it and smash it some more.... train each day as its your last cause if you ain't sore tomorrow you fuckin wasted that day brother 8)

[Big john]

Thats it BJ smash it and smash it some more.... train each day as its your last cause if you ain't sore tomorrow you fuckin wasted that day brother 8)

The master plan has begun bro! come comp i want a Big increase in my total ill leave my soul on the Platfrom to attain this if need be!

[bar-belle]

Thats it BJ smash it and smash it some more.... train each day as its your last cause if you ain't sore tomorrow you fuckin wasted that day brother 8)

Agree with you there VP :nod:

Good work Big man...must have been in the air tonight huh...everyone has their game face on!!

[Big john]

Thats it BJ smash it and smash it some more.... train each day as its your last cause if you ain't sore tomorrow you fuckin wasted that day brother 8)

Agree with you there VP :nod:

Good work Big man...must have been in the air tonight huh...everyone has their game face on!!

cheers Team!...BB, ill say shucks big weight been shifted last night!

Circuts/Rehab

10 mins foam rolling hips/glutes esp tight after benching last night

Circut A

Fire hydrantsx10

Vsitsx10

Mountain climbersx10

knee hugsx10

leg swingsx10

supine bridgesx10

No rest ...quick drink of water then right into the fray

Circut B

DB retractionsx10

DB probtractionsx10

Shoulder savers againest wallx10

DB cuban rotationsx10

cable external rotationsx10

disslocationsx10

5sets non stop no rest

DB curls for pump and elbow rehab 4x20

5mins Conan walk on treademill

15mins incline treadmill to finish

[startinfromscratch]

5mins Conan walk on treademill

KRUM!!!!

[red machine]

back into the madness zone

solid zone bro, keep it there!!! also chin master? niiiice

[Big john]

back into the madness zone

solid zone bro, keep it there!!! also chin master? niiiice

maybe i need to be pissed off more haha!

yea bro dunno where those reps came from...after 3 i just kept going!!!.....the negatives are paying off i guess

[poos_n_wees]

Squats 20min limit

barx8

60x3

80x3

100x3

120x3

120x3(b)

120x3

130x3

130x3

135x3

135x3

Bench 20min limit

barx10

40x3

60x3

70x3

80x3

90x3

95x3

95x3

100x3

100x3

Assist

Chins

9 :shock: wtf that come from?!

6

3

Ghetto Land mines

10x20

10x20

10x20

10x20

DB cuban rotations shoulder rehab

6x12

6x12

6x12

6x12

Awesome session J.. Nice work with the chins! Have you done any pullups lately? You might surprise yourself :grin: