Iron Mind

[Viking Power]

quite abit off volume there John keep up the good work

[steak]

like the volume 8)

[startinfromscratch]

looking solid on the programming homie :nod:

[Big john]

ta guys!,tbh i prob had more in the tank for afew more sets @ 150 but thought getting this far with absolutely no hip pain was good enough for me.

[Big john]

madness!

[tinytraps]

Nice going broseff 8) Gotta love that hammy cramp! You know you got a good set up if you getting the cramp. But they gotta be ass cramps. Feel the burn in your ass when benching=mean leg drive

[startinfromscratch]

Nice going broseff 8) Gotta love that hammy cramp! You know you got a good set up if you getting the cramp. But they gotta be ass cramps. Feel the burn in your ass when benching=mean leg drive

[startinfromscratch]

veteran!

[Big john]

veteran!

:pfft:

[poos_n_wees]

LMFAO @ Niggawatts

Squats: felt pretty good today, no complaints from the hip which is a good sign.

Choice! Good to hear :nod:

How long did that whole workout take you?

[Big john]

LMFAO @ Niggawatts

Squats: felt pretty good today, no complaints from the hip which is a good sign.

Choice! Good to hear :nod:

How long did that whole workout take you?

Usually i try and do both bench and squats in 20 minute rounds(and depends what %s i want to hit for that session aswell), but today i just went till i felt "cooked". Hard to say how long i was in for, was actually on a good buz for once so just took it at a reasonable fastish pace. But id prob say i was nearing the 1-40-2 hour mark perhaps?. takes abit longer if i have to use and rewrap leg wraps

[poos_n_wees]

Usually i try and do both bench and squats in 20 minute rounds(and depends what %s i want to hit for that session aswell), but today i just went till i felt "cooked". Hard to say how long i was in for, was actually on a good buz for once so just took it at a reasonable fastish pace. But id prob say i was nearing the 1-40-2 hour mark perhaps?. takes abit longer if i have to use and rewrap leg wraps

True! That's pretty quick considering the volume. Good stuff

[Big john]

recovery is better now im 8-10ish kilos liter some of the sheiko stuff took like anywhere from 2:30-3hrs

[Big john]

Nothing to Dramatic today, just a fast paced walk in chilly west auckland, good weather..love winter

40min walk

[Big john]

week 6 day 2

working up to a max

20 mins stretching and foam rolling the usuall suspects

quads/hams/glutes/hips/it bands and upper body also

followd by some static stretching and broom stick madness

Squat/bench/assist

Squats

barx8

60x3

80x3

100x2

120x2(b)

130x1

140x1

150x1

160x1

120x3

120x3

Incline bench

barx10

60x3

60x3

80x3

90x1

100x1

105x1

80x3

80x3

Floor press

60x6

60x6

90x6

90x6

90x6

assist work

Pull downs (v-grip lbs)

100x10

125x10

150x10

175x10

175x10

Tricep Dips

bw+20x9

bw+20x8

bw+20x8

bw+20x8

Ghetto Land mines with 10kg plate

10x20

10x20

10x20

hip tight!

Side to side leg swings x40

interior posterior leg swingsx50

Dne

Squats: was feeling it abit in the glutes/lowerback from the previous sesh but the weight went up fairly easy, and the setup was reeally quite (for once). Pretty stoked with my 160 with just the belt no wraps. according to the spotter it was deep. but i just naturly assume all my squats are high till comp! :twisted:

incline bench: mewh, kinda pleased with this progress i guess, 100 was a real grinder for some reason (prob due to the 2-3 pause no doubt) and just tryin to lock it out on my right side proved difficult, so after some revision decided to go up to 105 with a slight pause and try and keep every tight it went up with no troubles

hips feel its abit today so 100mg of Diclofinac on the cards and some ice :twisted:

[bar-belle]

Pretty stoked with my 160 with just the belt no wraps. according to the spotter it was deep. but i just naturly assume all my squats are high till comp! :twisted:

Good work Sir carry on :salute:

[Big john]

Good work Sir carry on :salute:

:salute:

Coast Barbell

week 6 day 3

deads/assist

working up to casual max

deadlifts-conv

120x3

140x2

160x2

180x1

200x1

210x1(b)

220x1

230x1

240x1

250x1

230x3

230x3

assist

facepulls

45x10

45x10

45x10

45x10

55x10

band crunches

30

30

30

ab circut

180reps

the land mines were the killers again

took footage today aswell

[steak]

:nod: how we roll 8)

it has been noted that there isnt any footage of your posing though...did this not make the directors cut

[drizzt]

Nice work bro :nod:

[Big john]

:nod: how we roll 8)

it has been noted that there isnt any footage of your posing though...did this not make the directors cut

just keeping that on the down low for now...just need to work on the lighting in the club now bro :twisted:

Nice work bro :nod:

thanks bro...its good to see the ive managed to maintain some strength from the drop in weight, heres hoping for PB at the weight too, shall see 8)

[poos_n_wees]

Awesome lifts brother :grin:

took footage today aswell...

"Lat pulldowns.. Don't know why.."

You guys have a mean setup and vibe at your gym!

[Big john]

Awesome lifts brother :grin:

Thanks PnWs good we sesh. 12 sets of deads then abit of assist work. just what the doctor ordered :grin:

"Lat pulldowns.. Don't know why.." Image

You guys have a mean setup and vibe at your gym!

bloody wes gotta watch him, i think hes picking up some bad Bodybuilder habbits :shifty:

theres an awsome atmoshpere when u walk in. everyone gives each other abit of stick but, everyone supports each other :clap:

[red machine]

good work there mate, still looking strong as ever!!

[Big john]

good work there mate, still looking strong as ever!!

chur bro!, and leaning up still :wink:

[Big john]

Tee'd up with my old training partner from back in 09 tonight, he's slowly starting getting back into it wants to drop afew KGs before heading overseas so hes jumped in with me wants to hit the 3 digit bench, which is good timing i was in need or a TP :twisted:

week 7 day 1

Bench/assist

Bench(20 min limit)

barx10

40x3

60x3

80x3

90x3

90x3

90x3

100x3

100x3

100x3

100x3

assist

Arnold press

12.5x10

12.5x10

12.5x10

12.5x10

chins (negatives)

3,3,3,3

WG lat pull downs -lbs

100x10

125x10

150x10

150x10

150x10

Ghetto landmines 10kg plate

you go i go styles

10x20

10x20

10x20

10x20

hyper extentions

20

20

Corey pull downs :twisted:

rehab work for delts

2x20

Bench: felt pretty good, managed to squeeze 2 extra sets in which was really good. alot faster weights change over than training solo, TP is relearning to arch etc so will work with him abit on that

squats: well, they were on the menu tonight bah but some Mofo f*cktard decided the power bar would make for better benching bar , then i go up to him and ask him how long he was gonna be with the thing, then his reply (and i shouldve seen this coming) "im doing flat/incline/decline so i can get a wicked pump!",....yea its gonna really show on your 50kilo frame buddy :crazy: ..and the bar they had at the squat station was a Benching bar, one with the ball bearings.

Not really ideal for a guy who has a wide hand placement. so me and TP decided to do them 2mr instead