Iron Mind

[drizzt]

Oooh, graduated to the hard ball for A8? Nice . Tennis ball hasn't been cutting it lately for me either but haven't gotten around to replacing it with something better... :shifty:

Still getting decent amount of circuit work in? Weight coming down or not fussed?

[Big john]

Oooh, graduated to the hard ball for A8? Nice . Tennis ball hasn't been cutting it lately for me either but haven't gotten around to replacing it with something better... :shifty:

Still getting decent amount of circuit work in? Weight coming down or not fussed?

hahah yea using a hybrid tennis/cricket ball...i popped the last :oops: , am thinking of upgrading to a proper cricket ball.. i miss that pain when u find the "tender" spot

trying to squeeze circut traing whenever i can atm, weight commin down slowly, im in no rush. Im just trying to keep on top of the eats, can be tricky at times when theres plenty of temptation around the house :shifty: :shifty:

[bar-belle]

thinking of upgrading to a proper cricket ball..

I'd go for a leather soft ball rather than cricket ball...just my 2c :wink:

[Big john]

thinking of upgrading to a proper cricket ball..

I'd go for a leather soft ball rather than cricket ball...just my 2c :wink:

hehe yea thought about that but not hardKoRe enough :twisted: :twisted: ...i need to be winching in pain then i know its doing its thang :pfft: :pfft:

Week 6 day 2

D,B,D

Deads to knees

145x4

170x4

185x4

185x4

185x4

bench

70x3

85x3

90x3

90x3

90x3

Floor press (cherry pop)

60x6

80x6

80x6

80x6

80x6

Deads

145x3

170x3

185x3

185x3

200x3 (b,s)

200x3

200x3

200x3

toast :evil:

[Big john]

Foam rolling

glutes/hips/it band/hammys/calves/quads/lower and upper back

Piriformis stuff with hard new ball

supersets

1 min treadmil-run

10x mountain climbers

1 min hand cycle

10x v-sits

1 min treadmil-run

10x fire hydrants a side

1 min hand cycle

standing paused squats with 2 sec holds x10 last rep hold 5-10 secs

3 rounds

Shoulder savers 30 sec holds

groin stretch 30 secs

last couple weeks have been ups and downs with this particular cycle with work etc and traveling abit to and a missed several days, just hope it doesnt effect come test day, on a better note weight is slowly comming down (which has been my main focus) weigh in around 129.3 sat

hamstrings been really tight of late and painfull, taking the usual approach, stretch/wheatbag/ice

[steak]

wondered where youd got to

[Big john]

wondered where youd got to

around when i can be as of late :roll: , the crew ready to get funky on the platform bro? :twisted:

[steak]

wondered where youd got to

around when i can be as of late :roll: , the crew ready to get funky on the platform bro? :twisted:

you ready to demolish a bucket :twisted: :grin:

[Old Bull]

you ready to demolish a bucket :twisted: :grin:

Is that the prize or entree

[Big john]

wondered where youd got to

around when i can be as of late :roll: , the crew ready to get funky on the platform bro? :twisted:

you ready to demolish a bucket :twisted: :grin:

shit bruv keep that shit on the PM Down lo!!!LOL :pfft: ....you never know if the Diet Paulice are screening my journal! :grin: :grin:

[Big john]

week 7 day 1

D,B,D

deads to knees

145x2

170x3

185x2

200x3(b)

200x3

bench o rama

70x3

85x3

90x3

100x3

105x2

105x2

110x1

100x3

90x4

85x3

70x3

2 board (well it was i board i found at home)

85x6

85x6

85x6

85x6

85x6

Crunches

5x10

medicine ball side twists

5x10

Rack pulls from below knee

160x2

185x3

185x3

210x4(b,s)

210x4

210x4

Long sesh,hip sore...wheat bag, thats all

[morattigirl]

around when i can be as of late :roll: , the crew ready to get funky on the platform bro? :twisted:

you ready to demolish a bucket :twisted: :grin:

shit bruv keep that shit on the PM Down lo!!!LOL :pfft: ....you never know if the Diet Paulice are screening my journal! :grin: :grin:

,,1,,

[steak]

its out of her jurisdiction bruva...its gonna be a fried chicken crime wave come sats :nod:

[morattigirl]

its out of her jurisdiction bruva...its gonna be a fried chicken crime wave come sats :nod:

:doh:

[Big john]

KFC is MY jurisdiction 8) sorry mg

week 7 day 3

aigle 8

disslocations/shoulder savers

B,S,B

bench

70x2

85x3

90x3

105x3

105x3

squats

95x3

110x3

120x2

120x2

130x3(b)

130x3

bench

70x2

85x3

90x4

90x4

90x4

2 board bench

85x6

85x6

85x6

85x6

85x6

DB flies

Done

weekly round up,

Bench: shoulders esp front delts have been getting hammerd the past couple weeks with all the board/bench work

squats: getting there. Hips doing really well with the aigle 8 work. trying a closer stance with squats seems to work just fine tuning the depth now

deads: mewh i dread the day,. always come out of it toasted as hell

weigh in this AM 128.2kgs

took some vid will post up when i get a chance

[startinfromscratch]

how you finding the programme brah? lotsa good work up in here 8)

[Big john]

how you finding the programme brah? lotsa good work up in here 8)

brutal on the benching esp with the added board work, one can only hope this carries over to the bench!! :pray: :pray: :pray: .

[startinfromscratch]

how you finding the programme brah? lotsa good work up in here 8)

brutal on the benching esp with the added board work, one can only hope this carries over to the bench!! :pray: :pray: :pray: .

word.

[Big john]

[morattigirl]

KFC is MY jurisdiction 8) sorry mg

Sorry? :-s Big fat Tui Ad right there MR! :roll:

But on another note, nice vid 8)

[startinfromscratch]

KFC is MY jurisdiction 8) sorry mg

Sorry? :-s Big fat Tui Ad right there MR! :roll:

But on another note, nice vid 8)

[startinfromscratch]

on a serious note, are you following that template i gave you? if so:

- you following it to a tee?

- you feel like bench is coming up with the extra board work?

- are you mixing up grips at all?

[Big john]

on a serious note, are you following that template i gave you? if so:

- you following it to a tee?

no im adding different assist work depending what im feeling on the day bro

- you feel like bench is coming up with the extra board work?

im feeling pretty toast with the board work in the template but using feeling toast leading up to test can be a good sign

- are you mixing up grips at all?

ive been slowly workng my grip out to max and thats been my prime focus with this cycle

[Big john]

Auckland novice comp was great on the weekend got to meet up with the crew and meet up with Tom, didnt compete this time as i alrdy have plans to hit it up big time in the BBro close to the end of the year

anway todays training

week 8 day 1

S,B,S

modified aigle 8

shoulder savers

disslocations

bs Gms

squat

95x2

110x3

1120x3 (b)

120x3

135x2(lw)

145x2(tight w)

145x2

bench

75x2

85x3

90x2

90x2

105x3

105x3

105x3

2 board

110x2

110x2

110x2

110x2

110x3

ab crunches

5x10

squats

95x1 hip went weird

110X2 (b) fatigue setting in

120x2

135x2

135x2

135x2

done

[Big john]

flex/cardio work

foam rollering 30mins

Glutes/lower back/hamms/quads/hips/IT band

Super sets

Box Jumpsx10

Mountain Climbers x10

Disslocations x10

Vsit rolls x10

broomstick presses x50

fire hydrants x10 a side

1 min sprint on treadmil

shoulder savers each side 30 secs

1 min rest between sets. mean sweats

15 mins stretching

hamstrings/lower back/ jaw pump