Iron Mind

[startinfromscratch]

got some awsome intell from Bar-belle who attended the Getstrength seminar. to do with Deadlifing oh/uh grip aswell with the bench tech aswell

expect a fax... 8) 8) 8)

[Big john]

got some awsome intell from Bar-belle who attended the Getstrength seminar. to do with Deadlifing oh/uh grip aswell with the bench tech aswell

expect a fax... 8) 8) 8)

trade for Mudcake 8) :twisted: :twisted:

[Big john]

mob/flex/stretch...Python attack

Foam Rolling x20 mins

Lowerback

Upper back

scaps

IT band

quads

Adductors

hamstrings

hips

glutes

Biceps

Circut A) cresent Lotus

*pop dextroz tab* weeeeeeeeeeeeeeeeeeeeeeeeeeeeeeee!

Firehydrants x 10

Vsits x10

Mountain climbers x10

20kg DB Squats (like KB squats) x10

leg swings x10

Supine bridges x10

5 rounds 10-15 secs rest

DB curls

7x20

7x20

20x20

20x20

20x20

Cable curls

18x10

18x10

18x10

18x10

Rotator works

DB side laterals

8x20

8x20

8x20

8x20

then some muck around with split jerks with just the bar

10ish sets

Strectching 10 mins

[Big john]

Condition week :twisted:

5 mins Conan walk

PF work with ballx20 mins

then back and shoulders/scaps

Foam Rolling x10mins

Dynamic Hip stretchesx5 mins

squats/bench/assit

Squats

barx8

90x5

110x4

110x4

125x3

125x3

125x3

Bench

barx8

65x5

80x4

80x4

90x3

90x3

90x3

assist

Chins

10

5 :shifty: :oops:

8

OHP- bringin the weight up slowly

17.5x10

22.5x10

29.5x10

32.5x10

Ghetto Land mines

10x20

10x20

10x20

[steak]

Hows the hip G?

and how much you paying for your dext drops? :pfft:

[Big john]

Hows the hip G?

and how much you paying for your dext drops? :pfft:

was average today i guess not too much trouble...Agility/Violater has to be done daily i rekon

guess ill need to Bump up the sulfar intake abit, chop back the Onion/garlic spice

and bro them Drops are cheap as chips few bucks from the Supermarket..but ill hit you up with some Thrusday

[steak]

guess ill need to Bump up the sulfar intake abit, chop back the Onion/garlic spice

Try MSM...google that shet

[Big john]

guess ill need to Bump up the sulfar intake abit, chop back the Onion/garlic spice

Try MSM...google that shet

thanks bro

[Big john]

Condition Week

Day 2

Conan Walk 5 mins

Foam Rollering, Glutes and entire back x10 mins

Dynamic Stretches

Agile-8 10x2 sets

static Hamstring and PF stretches x5 mins

Deads/assist

Pop a dex tab and off i go

Deadlifts

140x5 Double over hand.....yuuuuuuuuuuuuuuuck!

170x4

170x4

200x3

200x3(b)

200x3

assist

Incline Bench

60x4

65x4

65x4

65x4

Dips-10 sec rests

bwx8

bwx8

bwx8

WG cable rows with 1-2 sec pauses

45x5

48x5

66x5

66x5

66x5

66x5

Face Pulls

42x10

42x10

48x10

54x10

54x10

Hanging Knee rises

10

7

Deads: for some reason 170 felt like 240, prob couldve done another warm up set becuase once those were outta the way i didnt get much trouble and the Groove was greased and the 200s were snappy speed pulls

[steak]

dext tabs :roll: no baking in the cupboard eh :grin:

[Big john]

dext tabs :roll: no baking in the cupboard eh :grin:

Just protein cookies b4 training brah

[bar-belle]

Deadlifts

140x5 Double over hand.....yuuuuuuuuuuuuuuuck!

170x4

170x4

200x3

200x3(b)

200x3

Ohhh yeah but you will reap the rewards young jedi :grin:

[Big john]

Deadlifts

140x5 Double over hand.....yuuuuuuuuuuuuuuuck!

170x4

170x4

200x3

200x3(b)

200x3

Ohhh yeah but you will reap the rewards young jedi :grin:

i dunno ...i only did it for acouple sets not the top ones, mind u i didnt HG either so. as to what simon suggested with Alternating with OH/UH grip im pretty sure that would do more harm than good in my case. Unless i keep it to the warm up sets only?

[bar-belle]

i dunno ...i only did it for acouple sets not the top ones, mind u i didnt HG either so. as to what simon suggested with Alternating with OH/UH grip im pretty sure that would do more harm than good in my case. Unless i keep it to the warm up sets only?

:think: mmm....you could try that and I suppose if it aint broke don't fix it? I on the other hand because of my weird/unbalanced R side will be doing the alternating to try to keep strength even.

[Big john]

The latest Installment :grin:

[bar-belle]

:clap: :clap: :clap: :clap: :clap: :clap: :clap: :clap: :clap: :clap:

well you've outdone yourself this time....classic trailer :nod: keep em coming!

[steak]

bwahahahaha...classic

[Big john]

:clap: :clap: :clap: :clap: :clap: :clap: :clap: :clap: :clap: :clap:

well you've outdone yourself this time....classic trailer :nod: keep em coming!

bwahahahaha...classic

Cheers Peeps! 8)

Today Train at CBC with the Mad pack: Steak, Corey, Myself and the Gypsy Wes

Condition day 3.....NOT!!, (coach: your in the shirt today) was on to something..

Violater x10 mins

Hardball work x5mins

Agilty work 1 round

Dynamic stretches

Green band lunges

Squats

barx8

90x5

110x4

110x4

125x3 (b)

125x3

125x3

Bench

barx8

60x3

80x3

100x2

110x1

Add f6 48

120x3 to a 2 board

140x2 to a 1 board

150x miss

155x1 PB :twisted:

155x1

DB flies

3x10

Very happy with the bench today and took some vid too, finally Regrooved the shirt to me and im learning to use it to my advantage everytime i get into it, now to get stronger

[bar-belle]

Very happy with the bench today and took some vid too, finally Regrooved the shirt to me and im learning to use it to my advantage everytime i get into it, now to get stronger

You should be happy with todays efforts :nod: shirt fitting nicely and it's all just starting to come together...glad you didn't get distracted aye :wink:shchwingggg

[Big john]

Very happy with the bench today and took some vid too, finally Regrooved the shirt to me and im learning to use it to my advantage everytime i get into it, now to get stronger

You should be happy with todays efforts :nod: shirt fitting nicely and it's all just starting to come together...glad you didn't get distracted aye :wink:shchwingggg

Cheers BB, wasnt expecting extra work load but i shouldve known better :grin:

hahaha Shchwingggggg! crack up :pfft: :pfft: i just keep my eyes on the PBs 1st and the veiws 2nd 8)...Not like other Slippery Gypsy's and the like :shock:

[Big john]

[poos_n_wees]

Bench

barx8

60x3

80x3

100x2

110x1

Add f6 48

120x3 to a 2 board

140x2 to a 1 board

150x miss

155x1 PB :twisted:

155x1

Shot John! :clap:

Took me a while to find your journal, didn't realise the name had changed! :doh: What does ragnarok mean?

[Big john]

Shot John! :clap:

Took me a while to find your journal, didn't realise the name had changed! :doh: What does ragnarok mean?

Thanks Tanz!

Ragnarok is the viking/Norse version End of days/Dooms day/armageddon if you will

(Norse Myth.) The so-called "Twilight of the Gods" (called in German Götterdämmerung), the final destruction of the world in the great conflict between the Æsir (gods) on the one hand, and on the other, the giants and the powers of Hel under the leadership of Loki (who is escaped from bondage).

[Big john]

just a quick update

Went to APA auckland novice to catch up with the Regular suspects and meet the lads from Team Powerhouse Drizt and M.T

awsome day plenty of tin smashed

leave you with a pic of Team Bring it

[bar-belle]

just a quick update

Went to APA auckland novice to catch up with the Regular suspects and meet the lads from Team Powerhouse Drizt and M.T

awsome day plenty of tin smashed

leave you with a pic of Team Bring it

Is that Chad Aichs with the cap on :-s