getting after it, Nats build up

[red machine]

Good work Red, but please don't send me any vids on your nutrition tips this time :pfft: :pfft:

will be putting together a little tv series ay

secrets revealed...what powers the machine....pumpkim seeds and almonds!

guilty

week 1/10 gen conditioning

squats

10x60

10x80

10x10x110 (50%)

ss

bench

2x8x60

1x8x80

1x8x90

4x8x100

FAR (fat ass rope) battlex50 - 30xtyre v sledge x 3 rounds

hang cleans

4x8x40

just easin back into it, 10x10 squats was interesting as i dont norm count over 3...sweatin like a psck horse after that.

POA - start deads prog next week, then bench in squats fellowing week in build up in to NI's, till then just play time.

EATS

m1-6xweetbix 500ml milk coated 2 big spoons milo, 400mg caffeine

m2-yogurt mixed with oat, sunflower and punkin seeds, 2x kiwi fruit, 1/2 box of mince bean mix an pasta

m3-1xham, cheese, hummus sanga, 1/2 box mince pasta bean mix, banana

m4-1xham, cheese, hummus sanga, apple

m5-1/2 roast chicken, 2x buns,avo,carrot,lettus,hummus, tomato,cheese

m6-primo extreamo, 3 eggs on toast, 1/2 cup cottage cheese

[bar-belle]

you liking the ropes auw?

[red machine]

you liking the ropes auw?

lovin!! they are a great addition thats for sure, cant wait to get those long beast flyin!!

[steak]

feel the fire bro...3 x 1min sessions is a scorcher :twisted:

[Viking Power]

Good to see your starting to throw some effort into your training at last mate, :pfft: :pfft:

Keep it trucking little snake... 8)

[bar-belle]

Good to see your starting to throw some effort into your training at last mate, :pfft: :pfft:

HARSH :shock: :grin:

[Viking Power]

Good to see your starting to throw some effort into your training at last mate, :pfft: :pfft:

HARSH :shock: :grin:

paybacks are a bitch BB and unfortunally I have a good memory :pfft: :pfft:

[bar-belle]

Good to see your starting to throw some effort into your training at last mate, :pfft: :pfft:

HARSH :shock: :grin:

unfortunally I have a good memory :pfft: :pfft:

Ohhh this is going to be fun...bring out the popcorn!

[red machine]

Good to see your starting to throw some effort into your training at last mate, :pfft: :pfft:

HARSH :shock: :grin:

paybacks are a bitch BB and unfortunally I have a good memory :pfft: :pfft:

get out of town little guy - rm=intensity

week 1/10

stuck at home minding the youth tonight do just blasted out 15min core circuit, fukin gunna be sore tomorro

EATS-

m1-6xweetbix 500ml milk coated 2 big spoons milo, 400mg caffeine

m2-yogurt mixed with oat, sunflower and punkin seeds, 2x kiwi fruit

m3-2xroast chick sangs, orange

m4-apple,banana, toat with cottege chese

m5-home made pizza (mince,chic peas,kindney beans,pinnapple,mushroom,corn,feta,pepperoni,onion,tomarto lightly dusted with cheese)

[startinfromscratch]

that pizza is mammoth approved - just needs 100ml olive oil

[Big john]

m5-home made pizza (mince,chic peas,kindney beans,pinnapple,mushroom,corn,feta,pepperoni,onion,tomarto lightly dusted with cheese)

Image

WHOLEY! :shifty: =P~ =P~ =P~ =P~ =P~ =P~ =P~

[tinytraps]

Big red on the bulk-cut

[red machine]

Big red on the bulk-cut

basics 8)

week 1/10 - general antics

hang cleans

2x8x40

2x8x50

2x6x60

1x4x70 - starting to get ugly

pins OHP

6x40

6x50

6x60

6x70

hang snatch

6x30

6x40

6x50

2x6x40

*few sled drags 40kg + 14kg kid

*sledge vs tyre 25 mix hits - 20 x mini tyre vs wall - 5 laps

*battle rope madness for reps on 30sec turn around, 50,50,50,30,30,30,20,sumpin under 20 :oops: rest 50,50,40,40 Blown

mean to get back into some condition lovin it

EATS- cant be screwed recordin, will review if no change

[Viking Power]

Good Work brah, looking mean on those ropes.......

You keep going hard Richard / Rikki Simmons...

[startinfromscratch]

Good Work brah, looking mean on those ropes.......

You keep going hard Richard / Rikki Simmons...[attachment=1]220px-Richard_Simmons_2007-08-15 (Custom).jpg[/attachment]

LOL

[red machine]

week 2/10 conditioning

weight - 97.1kg (-2.9kg) :shock: man cutting seems to be goin well, did same time as last week, but will weigh in moring from tomorro to cut out the variables

tonight: run 20mins

boosting tonight, even gased so bikers up hill, loving it!! start hitting the iron serious again tomorrow gains to be made.

[red machine]

week 2 squat condition + ME bench

bw-96.1kg (morning)

squats

10x40

5x60

5x80

5x100

3x120

3x140

3x3x160

floor press (paused)

2x10x60

5x70 + 1 set chains

5x80 " "

5x90 " "

3x95 + 2 sets chains

3x100 " "

3x105 " "

1x110 " "

1x115 " "

1x120 " "

pins ohp

5x50

5x60

4x5x65

face pulls

5x10x45

hang clean flurrys

5x5x50

good to be back into it, after one weeks off proper squats i felt blood rusty!! floor press was solid got heavier than i expected and had bit more in the tank, copyed the ohp from pins off drittz, they are great cutting out any legs will keep them going for sure.

this round

squats - gunna rip into another round on the high vol as it has yet to let me down added 50kgs over the 3 cycles iv done on it be happy to grab a cheeky 5kg this time as dropping quite abit of weight.

bench - make shift prog based on what i did last time for great gains, 2xweeks, 1 me day with exe changing every 2-3weeks and 1 day for process/comp bench doing singles starting at 90% upto 5 a sess, as i did last time and became very comfortable under a heavier weight an some speed work will be done here.

deads - will be runnind coan/phillip again with a few tweeks to improve weaknesses.

basics.....9 weeks to a lighter stronger rm faaaaaaark yeahhh buheee

[Big john]

good to be back into it, after one weeks off proper squats i felt blood rusty!

tell me about it bro :nod:

squats - gunna rip into another round on the high vol as it has yet to let me down added 50kgs over the 3 cycles iv done on it be happy to grab a cheeky 5kg this time as dropping quite abit of weight.

bench - make shift prog based on what i did last time for great gains, 2xweeks, 1 me day with exe changing every 2-3weeks and 1 day for process/comp bench doing singles starting at 90% upto 5 a sess, as i did last time and became very comfortable under a heavier weight an some speed work will be done here.

deads - will be runnind coan/phillip again with a few tweeks to improve weaknesses.

good bit of varity there should be able to sneak some more PBs off the HV squats i rekon, you take to that template like a duck to water

[red machine]

week 2 - big ass off road hill sprints

run - 5mins to location

hills - 3x3/4's, 3x1/4, 1xfull

run/walk - 5mins home

near death.

[red machine]

week2 gen conditioning

3xcircuits

1. deadliftx8 - push up holding dead barx15 - bench booostersx30 - x 5 rounds (deads 140,140,120,120,120)

rest 5mins

2. hangcleans 50kgx10 - mini tyre wall smashx20 - 230kg tyre flipx6 x 4 rounds

rest 5mins

bb curls 6x60

3. dips (bw)x8 - landminesx20 (10kg) x 3 rounds

bbcurls 4x60, bench 3x90,3x100, 2xside tri

quick burn on limited time, meeean.

[drizzt]

Good work going on in here bro, nice!

[red machine]

Good work going on in here bro, nice!

chur bro just muckin at the mo get back to full swing next week.

week squat-just wanted to try some new wrapping tech n take the new thp's + some bench

squat

4x60

4x80

3x100

3x120

3x140

3x160

5x180 - b&w (old inzers) - rough high set, still rusty, tryed nic tread tech

5x180 tryed thp's, sprial wrap faaakin pain but better

5x180 thp's nic thread, liked, had do it it very loose as faaark thoses babies hurt, ill be saving them strictly for singles from now, cant wait to crank them tiiiight!!!

super sets with

bench

20x60

3x80

3x100

3x110

3x3x120

facepulls

3x12x35

still feel bit rusty on squats, but after shitty 1st set just took every rep as a single was better, loved the new wraps. but faarkin cut up the legs and i only loosely wraped them around, gunna be some madness pop when they are cranked just little bit hard to get right down deep in the hole, but another plate will fix that im sure!! lovin bench dont think iv done tripples on 120 b4 and wasnt that hard, tool some vid will add some time.

the wrap of choice:

[Big john]

still feel bit rusty on squats, but after shitty 1st set just took every rep as a single was better, loved the new wraps. but faarkin cut up the legs and i only loosely wraped them around, gunna be some madness pop when they are cranked just little bit hard to get right down deep in the hole, but another plate will fix that im sure!! lovin bench dont think iv done tripples on 120 b4 and wasnt that hard, tool some vid will add some time.

the wrap of choice:

Image

Bro, the THP's are a good wrap for sure :nod: , the material likes to "latch on" to the skin and then slice/cut once you start the squat. One way to work around this is by chalking up the knees esp behind the knee, that way you kinda create a barrier between the wraps and skin, also keep sweat and moisture out too (sweaty knees+THPs=madness cut welts)

[red machine]

last nights squats n bench, excuse the general madness yelling on set 3 of squats....

[drizzt]

Know how you feel man, I'm breaking in some THPs myself. Rough buggers!

Nice bench/squats anyway bro, good stuff.