5/3/1 +10kg bodyweight

[mike27]

todays activities

1500m row level 8 with a few 20sec sprints

foam roll it band,hams,quads,calfs. stretch quads

45min balance class.... yoga,pillates,tai chi,holds,stretching etc

medidation too! :shifty: :shock:

2x10 stick dislocations

2x10 above head band pull aparts

2x20sec each leg quad stretch

2x20sec hip flexor stretching

[mike27]

bit of play around today...

was meant to be KB training... so did chest and tri bits

slow full rom push ups x10

db ro cuff external x10

stick dislocations x10

cable internal ro cuff x10

bench

bar x10

8@50

2x5@60

2x3@70

dips

12@bw+15kg

2x6@bw+20kg

7@bw+25kg

fst-7 DB fly 7x10 @10kg

30sec rests

overhead db ex

2x8@20kg db

CG bench

bar x10

3x8@40kg

[mike27]

yesterday

rolling all legs

45min step class!! :shifty: :-s :doh:

rack pull below knee

60x5

100x5

120x5

140x3

160 2x2

180 2x1

170x1

WG chins

x8

x6

x6

Bent row

3x8@60kg

rolling back

stretch hammies 3x30sec both legs

2x20sec each quad

[mike27]

yesterdays...

agile 8, lots of rolling and stretching

30min Ab/core class

30min Kettle bell training

stretching

today= rest day

[mike27]

rolling legs

dislocations

ro cuff with db,cables

60min pump class full body

3x30sec hammies stretch

quads

hip flexors

[mike27]

agile 8 and F/B rolling today

LEAN MASS GAIN NUTRITION:

START:

then add 200cals per month or 1kg bodyweight

7:00am Wake up- Nitrix x2

2x scoops Super quad in water 50g Pro 10g Cho 4g Fat 260cals

30mins later- Breakfast:

Scrambled eggs x4 Pro-25g Fat-20g 180cals

Oats 1C, Trim milk 1C Pro-10g Cho-50g Fat-8g 310cals

Bannna x1 Cho-27g 108cals

Multi-vit x1

Totals Cho-77g Pro-75g Fat-28g Total Cals- 758

Mid-morning:

White boiled rice 1C Cho-45g Pro-4g 200cals

Skinless chicken breast 180g Pro-37g Fat-4g 180cals

Mixed vege 1/2C Cho-8g Pro-5g 52cals

Walnuts, pumpkin seeds small pottle Fat-12g Pro-2g 120cals

Totals Cho-53g Pro-43g Fat-16g Total Cals- 552

30mins before lunch, 2x Nitrix

Lunch: (Pre-WO)

White boiled rice 2C Cho-90g Pro-8g 392cals

Skinless chicken breast 180g Pro-37g Fat-4g 180cals

Mixed vege 1/2C Cho-8g Pro-5g 52cals

Totals Cho-98g Pro-50g Fat-4g Total cals- 676

Mid-afternoon: (PWO meal)

White boiled rice 2C Cho-90g Pro-8g 392 cals

Skinless chicken breast 180g Pro-37g Fat-4g 180cals

Mixed vege 1/2C Cho-8g Pro-5g 52cals

Totals Cho-98g Pro-50g Fat-4g Total cals- 676

30mins before dinner 2x Nitrix

Dinner:

White boiled rice 1C Cho-45g Pro-4g 200cals

Protein source 200g Pro-40g Fat-4g 195cals

Mixed vege or salad Cho-8g Pro-5g 52cals

Multi-vit x1

Totals Cho-53g Pro-49g Fat-4g Total cals 447cals

Pre-bed:

Cottage Cheese 200g Cho-4g Pro-26g Fat-10g 210cals

Whole almonds Pro-6g Fat-14g 150cals

Totals Cho-4g Pro-32g Fat-24g Total cals 360

Pre-WO: 200mg caffeine, water, bcaa

Intra-WO: water, bcaa 2scoops.

PWO: 1scoop dextrose 80g,50g protein,5g creatine,3g DAA, water

Cho-80g Pro-50g 520cals

Extras:

Apple or frozen berry’s occasionally Cho-25g 100cals

Tinned tuna or salmon 2-3times a week to replace chick Pro-40g Fat-4g 180cals

Fresh salmon, sirloin, rump, sirloin, fresh fish 2x per week as above

Totals:

Normal Day: Pro-270g Cho-360g Fats-82g Cals-3500

Training day(includes pre, intra, pwo shake):

Pro-320g Cho-440g Fats- 82g Cals-3700

%Cho= 46%

%Pro= 32%

%Fat= 20%

[mike27]

agile 8

BW squat a2g x10

bar x10 a2g

Back squat:

60x10

70x8

80x8

100 2x5

90x6

80x8

70x10

1x10each leg static lunge with 2x15kg DB's

2x20steps walking weighted lunges

SLDL

40kgx10

50x10

60x10

70x10

leg ex

12@85

12@100

12@115

12@115

3sets toe press

lying leg curls

3x10@110

stretching

3x30sec hams

3x20 sec hip flexs

1000m row level 8

Lost a lot of strength! suxs! Im quessing a session on shekio will give me back some great gains in a few weeks :twisted:

BW- 83kg

[mike27]

yesterdays action

stick dislocations x10

internal/external ro cuff on cables x10 each side/way

above head band pull aparts x10

push ups incline x10

bench

bar x10

40kg x10

60kg 2x5

70kg x3

75kg 2x3

DB inclines

22.5kg x8

25kg x6

27.5kg x6

30kg x6

DB fly incline bench

12.5kg x10

15kg 2x10

weighted dips

+15kg x8

+20kg x5

+25kg 2x5

Overhead DB ex

3x10@20kg DB

FST-7 rope pull down

7x10@ 25kg+block 30sec rest

stretch,roll

1000m row

[mike27]

5mins spin

rolling legs

dislo's x10

band pull aparts

weighted db pec stretch x4

hammies 3x20sec

hip flexors 3x20sec

quads 3x20secs

roll calfs and quads again

[mike27]

agile 8

rolling action on legs

Deads

bar x10

10@60kg

10@100kg

2x5@120kg

4@140kg

2x2@150kg

WG chins

x9

x6

x5

neutral grip x5

reneagade with rope x4 each side

CG seated row

6@63kg

6@70kg

2x6@75kg

preacher curl

8@85

2x8@95

FST-7 cable curls

30secs rest 7x10

1000m row

leg stretches,hip flex etc

bw-82.5kg

[mike27]

yesterday a.m = lots of rolling.bands,etc

yesterday p.m=

seated db press

7.5kg DB x12

mill press standing

8@bar

2x5@40kg

3x5@45kg

8@30kg DS bar only x10

upright row

ez bar 4x5@35kg+

seated calf raises

variations and drop set

Bent rev cable fly

4sets

3 sets up to 280kg seated toe press

5x sprints on the rower

10mins spin bike

[mike27]

agile 8

rolling

bw squat x8, band work

back squat

8@bar

5@60

5@90

5@100

2x5@110

bench

8@bar

5@60

5@65

5@70

2x5@75 last 2 reps bit of a spot

bent row bb

8@bar

5@60

5@80

5@80

2x5@90

dips

8@+15kg

5@+20kg

2x5@+25kg

6@+30kg :twisted: \:D/

seated overhead DB ex

2x15@15kg db

hammie stretch 3x30sec

quads 2x20sec

hip flexors 4x20sec

roll

[mike27]

agile 8

deads

8@bar

6@60

5@100

5@130

5@140

2x5@145

WG weighted chins (got my 30k vest now) :twisted: :twisted:

5@bw

5@+10kg

5@+12kg

5@+13kg

incline DB press

8@20kg DB's

5@25kg

5@27.5kg

3x5@30kg

walking db lunges

12 steps @ 17.5kg DB's

2x20steps @ 20kg DB's

DB fly

10@12.5kg db

2x10@10kg db fly

stretching etc,rollling

[mike27]

rolling warm up and different dynamic movements 15mins

45min boxing session 1 on 1, mainly getting the technique tho

stretching full body and a bit of a play around on some new core exercisers to try out

[mike27]

yesterdays...

agile 8

ro cuff on cables

10x bw squat

10x push ups

bench

10@bar

40x5

60x5

70x5

2x5@80

Back Squat

8@bar

60x5

90x5

100x5

2x5@110

bent row BB

10@bar

60x5

85x5

2x5@80

weighted dips

+20kg x6

+22kg x6

+24kg x6

+26kg x6

+30kg x5

DB overhead ex drop set

17.5kg,15kg,12.5kg,10kg

CG bench bar only x25

stretching cool down

[mike27]

tues-

agile 8

15mins cross trainer

10mins spin bike

5mins cool down spin

full stretching hammies,hip flexor,chest,shoulders,back

[mike27]

today

agile 8

Deads

bar x10

60kg x5

5@100

5@120

5@140

5@150

while resting from deads

tri setting rotator cuff work with cables x12, dislocations 2x10

incline BB bench

bar x8

5@40

5@50

5@55

5@60

5@65 2 reps lightly spotted

WG weighted chin ups

5@BW

5@+15kg

5@+17kg

5@+20kg

4@+22kg drop vest and did 5@bw then x3 neutral grip

db flys 3x10

roll quads and stretch

TRX stretch chest

bw= 82.5kg

[mike27]

agile 8

rolling triceps

tennis ball glutes

Treadmill

1min walk 6.5km phr

3mins jogging

sprints at 18.5 - 19.5km phr 5x30sec's with 1-2mins jogging recovery between sprints

2mins walking

then spin bike level 10/12 for 15mins

3-4mins cool down

30-40mins full body stretching/rolling/band work/dislocations etc

:twisted: \:D/

[mike27]

agile 8

10x incline push ups

Flat DB chest press

22.5kg x8

25kgx5

27.5kg x5

30kg x5

32.5kg x5

back squat

10x BW only

8@bar only

8@60kg

5@80kg

5@100kg

5@110kg

2x3@120kg

3@125kg

standing mill press/ push,press

8@bar mill press

3x5@40kg

5@45kg

3@50kg

5@40kg

8@bar only

GM standing

bar x6

30kg x5

40kg x5

50kg 3x5

GHR

3x6@ BW

leg raises straight into 60sec prone hole

3x10+3x60sec

stretching etc

[mike27]

rolling it band,quads,shins,calfs,hammies

45mins Balance class, pilates,yoga,stretching etc

pnf stretch triceps 2x20sec each side

hammies 3x30sec each

quads 30sec each

[mike27]

dislocations x10

push ups x10

internal ro cuff cables x10 each side

DB external ro cuff 2x10 each side

dislocations x10

incline push up x10

Flat bench

5@50

5@60

5@70

5@80

5@85

2@85

3@80

WG chins

5@BW

5@+15kg

5@+17kg

5@+20kg

5@+20kg

5@+22kg

5@BW

4@CG BW

Mill press

8@bar

2x5@40kg

2x5@45kg

8@bar

DB flys

10@10kg

10@12.5kg

10@15kg

bent Rev fly DB

12@5kg

10@7.5kg

2x10@5kg

PNF stretch triceps 2x20sec each side

roll tris

roll lats,back

static chest stretch on TRX 2x30 sec

[mike27]

today

agile 8

BW squat x10

Back squat

10@bar

5@60

5@80

5@100

5@110

3@120

4@125

12 lying leg curl light @40kg

GHR 3x5

lying leg curl

15@65kg

12@80

10@95

8@110

various sets of toe press and seated calf raises then 25 @bw standing

stretching hammies,hip flexors

not feeling it today!! only 5hrs sleep so cut out some TRX work and a set of squats

[mike27]

agile 8

BW dips x10

+15kg x6

+17kg x5

+20kg x5

+22kg x5

+30kg x5

CG bench

40kg x10

50kg x10

60kg x10

70kg x6

70kg x4

DB curl on incline bench

2x12

1x10

seated overhead DB ex

3x15

standing WG BB curl

2x10 SS 15kg plate hold x40sec

Treadmill 4mins fast walk

jogging 60sec

then 4x30sec sprints at 17.5km phr 1% incline

10mins incline walk @ 15%

[mike27]

BW at 7am today = 84.5kg!

8 days of rest/holiday.... :shock: back on training today

Beach session

Tabata styles! :twisted: 20sec work, 10sec rest 6-8 rounds

total time =25-30mins

full body with kettle bells 12kg

push press

double arm swing

single arm swing

overhead KB static lunge

KB squat

push ups

burpess

mountain climbers

sprints

star jumps

shuffling!! :twisted: :doh:

high knees

good times! hard work tho!

[mike27]

bw 7am - 84.9kg

hagley park today...

Sprint training 45mins

playing around with a netball pole/hoop squatting and mill pressing it,front squat,zercher etc etc lol :shifty: