Just keep showing up!
Moderator: Dux
Re: Training the basics, an exercise in efficiency.
Thurs 25.02.2016
1pm - run/walk 3 miles in 35 minutes
Friday 26.02.2016
12.30pm - NSP W7 D3
1. Limber 11
2. Deadlift:
40kg x 10
70kg x 8
120kg x 5
142.5kg x 5 x 5
3. Box squat, just an experiment (to taller hammer strength bench, just above parallel)
bar x 10
then 50/70/90/110/130kg x 5
4. Parallel grip pull ups: bw x 4 x 8
5. Smith machine shrugs (with the bros!)
90kg x 4 x 15
6. EZ Bar curls:
+20kg x 3 x 12
Sunday 28.02.2016
5.15pm - NSP W7 D4
1a. OHP:
bar x 10,
35kg x 5
50kg x 5
57.5kg x 5 x 5
1b. Pullaparts: 8 x 15
2a. Low inc db bench: 25kg x 15, 15, 15, 15, 11
2b. Inv rows: bw x 5 x 15
3. tricep pushdowns: '60' x 3 x 12
1pm - run/walk 3 miles in 35 minutes
Friday 26.02.2016
12.30pm - NSP W7 D3
1. Limber 11
2. Deadlift:
40kg x 10
70kg x 8
120kg x 5
142.5kg x 5 x 5
3. Box squat, just an experiment (to taller hammer strength bench, just above parallel)
bar x 10
then 50/70/90/110/130kg x 5
4. Parallel grip pull ups: bw x 4 x 8
5. Smith machine shrugs (with the bros!)
90kg x 4 x 15
6. EZ Bar curls:
+20kg x 3 x 12
Sunday 28.02.2016
5.15pm - NSP W7 D4
1a. OHP:
bar x 10,
35kg x 5
50kg x 5
57.5kg x 5 x 5
1b. Pullaparts: 8 x 15
2a. Low inc db bench: 25kg x 15, 15, 15, 15, 11
2b. Inv rows: bw x 5 x 15
3. tricep pushdowns: '60' x 3 x 12
I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter
Re: Training the basics, an exercise in efficiency.
Monday 29.02.2016
12.45pm - NSP W8 D1
1. Squats
bar x 10
70kg x 10
110kg x 5
belt on
132.5kg x 3
125kg x 4 x 5
2a. RDLs: 105kg x 4 x 8
2b. Shrugs: 105kg x 4 x 10
3a. WG LPD: 65kg x 4 x 12
3b. Pallof press: '45' x 4 x 10/10 w/pause every rep
12.45pm - NSP W8 D1
1. Squats
bar x 10
70kg x 10
110kg x 5
belt on
132.5kg x 3
125kg x 4 x 5
2a. RDLs: 105kg x 4 x 8
2b. Shrugs: 105kg x 4 x 10
3a. WG LPD: 65kg x 4 x 12
3b. Pallof press: '45' x 4 x 10/10 w/pause every rep
I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter
Re: Training the basics, an exercise in efficiency.
Tuesday 01.02.2016
6am - 4.25 mile walk with baby in sling, 68 minutes
Wednesday 02.02.2016
NSP W8 D2
1a, Bench:
bar x 10
50kg x 10
75kg x 6
92.5kg x 3, 87.5kg x 4 x 5
1b. Double D grip cable seated row:
'50' x 10, '87.5' x 7 x 10
2a. Single arm standing db ohp:
15kg x 2-3-5 per arm
22.5kg x 4 x 2-3-5 per arm
2b. Leg raises: 5 x 12
6am - 4.25 mile walk with baby in sling, 68 minutes
Wednesday 02.02.2016
NSP W8 D2
1a, Bench:
bar x 10
50kg x 10
75kg x 6
92.5kg x 3, 87.5kg x 4 x 5
1b. Double D grip cable seated row:
'50' x 10, '87.5' x 7 x 10
2a. Single arm standing db ohp:
15kg x 2-3-5 per arm
22.5kg x 4 x 2-3-5 per arm
2b. Leg raises: 5 x 12
I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter
Re: Training the basics, an exercise in efficiency.
Started working with Jonny and Yusef at Propane Fitness with their group diet coaching program for this summers shreddz.
These pictures are my starting point at 85kg
These pictures are my starting point at 85kg
I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter
Re: Training the basics, an exercise in efficiency.
Friday 04.03.2016
Propane week 1 - lower (deads focus)
1. limber 11
2. Block pulls (weights raised approx 4 inches): 145kg x 5 x 5, 132.5kg x 12
3. Front squats: 80kg x 3 x 8
4. Narrow leg press: 120kg x 2 x 15, 140kg x 15, 160kg x 15
5a. leg exnts: '50' x 15, '65' x 2 x 15
5b. reverse crunches: 3 x 15
decided to switch back to conventional but played safe by not pulling from the floor.
Front squats were nice and snappy
leg press was a range finder, not done them for years
Sunday 06.03.2016
Propane week 1 - upper (bench focus)
1. defranco 3 move upper w/up
2. Bench: 90kg x 5 x 5, 80kg x 15
3. Bench rows: 70kg x 3 x 8
4a, WG LPD: 72.5kg x 4 x 10
4b. 45deg bench db press: 30kg x 3 x 10
5. EZ bar curls: 20kg x 3 x 15
all fairly straight forward
Propane week 1 - lower (deads focus)
1. limber 11
2. Block pulls (weights raised approx 4 inches): 145kg x 5 x 5, 132.5kg x 12
3. Front squats: 80kg x 3 x 8
4. Narrow leg press: 120kg x 2 x 15, 140kg x 15, 160kg x 15
5a. leg exnts: '50' x 15, '65' x 2 x 15
5b. reverse crunches: 3 x 15
decided to switch back to conventional but played safe by not pulling from the floor.
Front squats were nice and snappy
leg press was a range finder, not done them for years
Sunday 06.03.2016
Propane week 1 - upper (bench focus)
1. defranco 3 move upper w/up
2. Bench: 90kg x 5 x 5, 80kg x 15
3. Bench rows: 70kg x 3 x 8
4a, WG LPD: 72.5kg x 4 x 10
4b. 45deg bench db press: 30kg x 3 x 10
5. EZ bar curls: 20kg x 3 x 15
all fairly straight forward
I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter
Re: Training the basics, an exercise in efficiency.
Monday 07.03.2016
Propane week1 - squats:
1. Limber 11
2. Squats: 127.5kg x 5 x 5, 115kg x 10
3. RDL: 105kg x 3 x 8
4a. Leg curl: 50kg x 15/12/12/11
4b. Smith machine calf raises: +80kg x 15, +100kg x 2 x 15
5. decline bench sit ups: +20kg x 3 x 15
very simples!
Propane week1 - squats:
1. Limber 11
2. Squats: 127.5kg x 5 x 5, 115kg x 10
3. RDL: 105kg x 3 x 8
4a. Leg curl: 50kg x 15/12/12/11
4b. Smith machine calf raises: +80kg x 15, +100kg x 2 x 15
5. decline bench sit ups: +20kg x 3 x 15
very simples!
I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter
Re: Training the basics, an exercise in efficiency.
Tuesday 08.03.2016
1pm - walk/jog 3 miles in 38 minutes, 11 pull ups on a set of playground monkey bars I passed
Wednesday 09.03.2016
4.45pm - Propane W1 - OHP
1. OHP: 57.5kg x 5 x 5, 52.5kg x 9
2a. Chins: bw x 10/10/9/9
2b. Flat db bench: 35kg x 10/8, then 30kg x 10/10
3a. Inverted Row: +10kg x 14/12/10
3b. Rope tricep pushdowns: '40' x 3 x 15
1pm - walk/jog 3 miles in 38 minutes, 11 pull ups on a set of playground monkey bars I passed
Wednesday 09.03.2016
4.45pm - Propane W1 - OHP
1. OHP: 57.5kg x 5 x 5, 52.5kg x 9
2a. Chins: bw x 10/10/9/9
2b. Flat db bench: 35kg x 10/8, then 30kg x 10/10
3a. Inverted Row: +10kg x 14/12/10
3b. Rope tricep pushdowns: '40' x 3 x 15
I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter
Re: Training the basics, an exercise in efficiency.
Thursday 10.03.16
3 mile walk/jog in 35 minutes
Friday 11.03.16
Propane week 2 - pulls
1. limber 11
2. Block pulls (weights raised approx 4 inches): 155kg x 5 x 3, 140kg x 12
3. Front squats: 85kg x 4 x 6
4. Narrow leg press: 160kg x 4 x 15
5a. Single leg extns: '35' x 3 x 15/15
5b. Leg raises: 3 x 15
Saturday 12.03.2016
Propane week 2 - upper (bench focus)
1. defranco 3 move upper w/up
2. Bench: 95kg x 5 x 3, 87.5kg x 12
3. Bench rows: 75kg x 4 x 6
4a, WG LPD: 80kg x 4 x 10
4b. 45deg bench db press: 35kg x 3 x 10
5. EZ bar curls: 22.5kg x 3 x 15
3 mile walk/jog in 35 minutes
Friday 11.03.16
Propane week 2 - pulls
1. limber 11
2. Block pulls (weights raised approx 4 inches): 155kg x 5 x 3, 140kg x 12
3. Front squats: 85kg x 4 x 6
4. Narrow leg press: 160kg x 4 x 15
5a. Single leg extns: '35' x 3 x 15/15
5b. Leg raises: 3 x 15
Saturday 12.03.2016
Propane week 2 - upper (bench focus)
1. defranco 3 move upper w/up
2. Bench: 95kg x 5 x 3, 87.5kg x 12
3. Bench rows: 75kg x 4 x 6
4a, WG LPD: 80kg x 4 x 10
4b. 45deg bench db press: 35kg x 3 x 10
5. EZ bar curls: 22.5kg x 3 x 15
I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter
Re: Training the basics, an exercise in efficiency.
Monday 14.03.2016
Propane week 2 - squats:
1. Limber 11 (skipped today)
2. Squats: 135kg x 5 x 3, 122.5kg x 10
(Supersetted with 5 or 6 sets of 20 band pullaparts)
3. RDL: 112.5kg x 4 x 6
4a. Leg curl: 50kg x 15/15/15/12
4b. Smith machine calf raises: +100kg x 3 x 15
5. decline bench sit ups: +20kg x 3 x 15
(Kb held goblet style)
Propane week 2 - squats:
1. Limber 11 (skipped today)
2. Squats: 135kg x 5 x 3, 122.5kg x 10
(Supersetted with 5 or 6 sets of 20 band pullaparts)
3. RDL: 112.5kg x 4 x 6
4a. Leg curl: 50kg x 15/15/15/12
4b. Smith machine calf raises: +100kg x 3 x 15
5. decline bench sit ups: +20kg x 3 x 15
(Kb held goblet style)
I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter
Re: Training the basics, an exercise in efficiency.
Tuesday 15.03.2016
1.30pm - walk/jog 3 miles in 35ish minutes, phone battery died
Wednesday 16.03.2016
1.30pm - walk 3.5 miles in 42 minutes
4.45pm - Propane W2 - OHP
1. OHP: 60kg x 5 x 3, 55kg x 10
2a. Chins: bw x 10/10/10/10
2b. Flat db bench: 35kg x 8, then 32.5kg x 10/10/10
3a. Inverted Row: +10kg x 12, +5kg x 15, bw x 15
3b. Rope tricep pushdowns: '42.5 x 3 x 15
1.30pm - walk/jog 3 miles in 35ish minutes, phone battery died
Wednesday 16.03.2016
1.30pm - walk 3.5 miles in 42 minutes
4.45pm - Propane W2 - OHP
1. OHP: 60kg x 5 x 3, 55kg x 10
2a. Chins: bw x 10/10/10/10
2b. Flat db bench: 35kg x 8, then 32.5kg x 10/10/10
3a. Inverted Row: +10kg x 12, +5kg x 15, bw x 15
3b. Rope tricep pushdowns: '42.5 x 3 x 15
I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter
Re: Training the basics, an exercise in efficiency.
Thursday 17.03.16
Bonus session in a shitty hotel gym pre work night out
1. Db lateral raises: 10kg x 5 x 10
2a. LPD: '10' x 3 x 12, '7' x 2 x 18
2b. Shrugs on lying chest press machine: ? x 5 x 12
3a. DeFranco's 2 band facepulls to ext rotation to Y press: 3 x 20
3b. Rear felt flies: 6kg x 3 x 15
3c. Pushdowns: ? x 3 x 15
3d. EZ curls: +25kg x 15/12/10
Bonus session in a shitty hotel gym pre work night out
1. Db lateral raises: 10kg x 5 x 10
2a. LPD: '10' x 3 x 12, '7' x 2 x 18
2b. Shrugs on lying chest press machine: ? x 5 x 12
3a. DeFranco's 2 band facepulls to ext rotation to Y press: 3 x 20
3b. Rear felt flies: 6kg x 3 x 15
3c. Pushdowns: ? x 3 x 15
3d. EZ curls: +25kg x 15/12/10
I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter
Re: Training the basics, an exercise in efficiency.
Friday 18.03.16
Post night out and two hours of sleep, plus short on time
Propane W3 - deadlifts
Limber 11 - skipped
1. Deadlifts: 157.5kg x 5 x 2, 167.5kg x 1, 177.5kg x 1
2. Front squats: 90kg x 5 x 5
Leg press - skipped today
3a. Leg extns: 50/65/72.5 x 15
3b. Reverse crunches on decline bench: 3 x 15
Post night out and two hours of sleep, plus short on time
Propane W3 - deadlifts
Limber 11 - skipped
1. Deadlifts: 157.5kg x 5 x 2, 167.5kg x 1, 177.5kg x 1
2. Front squats: 90kg x 5 x 5
Leg press - skipped today
3a. Leg extns: 50/65/72.5 x 15
3b. Reverse crunches on decline bench: 3 x 15
I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter
Re: Training the basics, an exercise in efficiency.
Sunday 20.03.16
Propane week 3 - bench
1. defranco 3 move upper w/up
2. Bench: 97.5kg x 5 x 2, 102.5kg x 1, 107.5kg x 1, 112.5kg x 1
3. Bench rows: 80kg x 5 x 5
4a, WG LPD: 87.5kg x 4 x 10
4b. 45deg bench db press: 35kg x 9/8/7
5. EZ bar curls: 25kg x 3 x 15
Propane week 3 - bench
1. defranco 3 move upper w/up
2. Bench: 97.5kg x 5 x 2, 102.5kg x 1, 107.5kg x 1, 112.5kg x 1
3. Bench rows: 80kg x 5 x 5
4a, WG LPD: 87.5kg x 4 x 10
4b. 45deg bench db press: 35kg x 9/8/7
5. EZ bar curls: 25kg x 3 x 15
I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter
Re: Training the basics, an exercise in efficiency.
Monday 21.03.2016
Propane week 3 - squats:
1. Limber 11
2. Squats:
140k x 5 x 2
147.5kg x 1
152.5kg x 1
157.5kg x 1
3. RDL: 120kg x 5 x 5
4a. Leg curl: 55kg x 15/15/10/10
4b. Smith machine calf raises: +110kg x 3 x 15
5. decline bench sit ups: bw x 3 x 15
Propane week 3 - squats:
1. Limber 11
2. Squats:
140k x 5 x 2
147.5kg x 1
152.5kg x 1
157.5kg x 1
3. RDL: 120kg x 5 x 5
4a. Leg curl: 55kg x 15/15/10/10
4b. Smith machine calf raises: +110kg x 3 x 15
5. decline bench sit ups: bw x 3 x 15
I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter
Re: Training the basics, an exercise in efficiency.
Friday 25.03.16
Noon
DeFranco's 3 move upper w/up
1. OHP: 62.5kg x 5 x 2, 65kg x 1, 70kg x 1, 75kg x 1
2a. Chins: bw x 10, bw x 8/8/10*/8
2b. Push ups on handles: 5 x 20
*long rest between sets 3 & 4
3a. Inverted Row: bw x 3 x 15
3b. Rope tricep pushdowns: '45 x 3 x 15
Noon
DeFranco's 3 move upper w/up
1. OHP: 62.5kg x 5 x 2, 65kg x 1, 70kg x 1, 75kg x 1
2a. Chins: bw x 10, bw x 8/8/10*/8
2b. Push ups on handles: 5 x 20
*long rest between sets 3 & 4
3a. Inverted Row: bw x 3 x 15
3b. Rope tricep pushdowns: '45 x 3 x 15
I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter
Re: Training the basics, an exercise in efficiency.
Sat 26.03.16
Propane W5 - deadlifts
Skipping from week 3 to 5 in the program as week 4 is a Deload and I am away on holiday in a weeks time
1. Limber 11
2. Deadlifts: 150kg x 5 x 4, 117.5kg x 15
3. Front squats: 80kg x 4 x 8
4. Leg press: 160kg x 50 reps (25, 10, 10, 5) in 5 minutes
5. Leg extns: 65 x 3 x 20
Reverse crunches - out of time
Propane W5 - deadlifts
Skipping from week 3 to 5 in the program as week 4 is a Deload and I am away on holiday in a weeks time
1. Limber 11
2. Deadlifts: 150kg x 5 x 4, 117.5kg x 15
3. Front squats: 80kg x 4 x 8
4. Leg press: 160kg x 50 reps (25, 10, 10, 5) in 5 minutes
5. Leg extns: 65 x 3 x 20
Reverse crunches - out of time
I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter
Re: Training the basics, an exercise in efficiency.
Monday 28.03.2016
2pm - Propane W5 - bench
only had a 1hr slot to train, wife at home ill looking after 3 kids, i think i was doing very well to manage that, so skipped the warm up and got straight into it
1. Bench: 92.5kg x 6 x 4, 72.5kg x 18
2. Bench rows: 72.5kg x 4 x 8
3. 45 deg db bench (10minute EDT style): 32.5kg x 12/8/8, 28kg x 7/7/7 = 46 reps
- never going to get near 50 reps with the 32s so dropped the weight
4. WG LPDs: 72.5kg x 2 x 15, 65kg x 15
- just some sets to get some quick volume in, had to work in so did straight sets not edt style
2pm - Propane W5 - bench
only had a 1hr slot to train, wife at home ill looking after 3 kids, i think i was doing very well to manage that, so skipped the warm up and got straight into it
1. Bench: 92.5kg x 6 x 4, 72.5kg x 18
2. Bench rows: 72.5kg x 4 x 8
3. 45 deg db bench (10minute EDT style): 32.5kg x 12/8/8, 28kg x 7/7/7 = 46 reps
- never going to get near 50 reps with the 32s so dropped the weight
4. WG LPDs: 72.5kg x 2 x 15, 65kg x 15
- just some sets to get some quick volume in, had to work in so did straight sets not edt style
I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter
Re: Training the basics, an exercise in efficiency.
Thursday 29.03.16
1. Squat: 130kg x 6 x 4, 102.5kg x 15
2. RDLs: 85kg x 4 x 8
3. Smith machine calf raise (5 mins EDT):
+100kg x 70 reps (2 x 15, 4 x 10)
4. Leg curls (10 mins EDT): 100 reps (50kg x 25 reps, 40kg x 25 reps, 30kg x 50 reps)
5. Decline bench sit ups (5mins EDT): +16kg x 40 reps (4 x 10)
1. Squat: 130kg x 6 x 4, 102.5kg x 15
2. RDLs: 85kg x 4 x 8
3. Smith machine calf raise (5 mins EDT):
+100kg x 70 reps (2 x 15, 4 x 10)
4. Leg curls (10 mins EDT): 100 reps (50kg x 25 reps, 40kg x 25 reps, 30kg x 50 reps)
5. Decline bench sit ups (5mins EDT): +16kg x 40 reps (4 x 10)
I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter
Re: Training the basics, an exercise in efficiency.
Thursday 31.03.16
1. OHP: 60kg x 6 x 4, 47.5kg x 12
2. Chins: bw x 50 reps, took about 15 minutes
3. CGBP (10 mins EDT): 75kg x 44 reps
1. OHP: 60kg x 6 x 4, 47.5kg x 12
2. Chins: bw x 50 reps, took about 15 minutes
3. CGBP (10 mins EDT): 75kg x 44 reps
I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter
Re: Training the basics, an exercise in efficiency.
Monday 11.04.16
1. RDLs: 95kg x 4 x 7
2. Squats: 140kg x 6 x 3, 112.5kg x 10
3. Leg curls (10mins EDT): 35kg x 90 reps
4. Decline bench sit ups (5mins EDT): +10kg x 46 reps
I HATE with a passion the first squat session back after a break. They always seem hard, it's as if I have to train them more frequently than any other lift or I lose the ability to squat. Having said that, although these were not pretty I am pleased with the work I got done.
1. RDLs: 95kg x 4 x 7
2. Squats: 140kg x 6 x 3, 112.5kg x 10
3. Leg curls (10mins EDT): 35kg x 90 reps
4. Decline bench sit ups (5mins EDT): +10kg x 46 reps
I HATE with a passion the first squat session back after a break. They always seem hard, it's as if I have to train them more frequently than any other lift or I lose the ability to squat. Having said that, although these were not pretty I am pleased with the work I got done.
I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter
Re: Training the basics, an exercise in efficiency.
Wednesday 112.04.16
Training W6, U1
1. Bench: 97.5kg x 6 x 3
(Forgot the amrap set)
2. Bench row: 77.5kg x 4 x 7
3a. Seated db ohp: 17.5kg x 3 x 20
3b. WG LPD: '50' x 3 x 20
Only had 50 minutes to train so didn't do the accessory work exactly as per the plan.
Training W6, U1
1. Bench: 97.5kg x 6 x 3
(Forgot the amrap set)
2. Bench row: 77.5kg x 4 x 7
3a. Seated db ohp: 17.5kg x 3 x 20
3b. WG LPD: '50' x 3 x 20
Only had 50 minutes to train so didn't do the accessory work exactly as per the plan.
I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter
Re: Training the basics, an exercise in efficiency.
Friday 15.04.16
Propane W6 L2
1. Deadlift: 157.5kg x 5 x 3
2. Front squat: 87.5kg x 4 x 7
3. Leg press (5 minutes EDT): 170kg x 50 reps
4a. Straight leg reverse crunches: 3 x 10
4b. Kneeling ab wheel roll outs: 3 x 10
Propane W6 L2
1. Deadlift: 157.5kg x 5 x 3
2. Front squat: 87.5kg x 4 x 7
3. Leg press (5 minutes EDT): 170kg x 50 reps
4a. Straight leg reverse crunches: 3 x 10
4b. Kneeling ab wheel roll outs: 3 x 10
I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter
Re: Training the basics, an exercise in efficiency.
Sun 17.04.16
Propane W6 U2
1a. OHP: 62.5kg x 6 x 3, 50kg x 13
1b. Chin ups: bw x 6 x 8
2. CGBP: 80kg x 8, 6, 70kg x 8, 8
3a. Inv Row: 2 x 15
3b. Pushdowns: '40' x 2 x 25
Propane W6 U2
1a. OHP: 62.5kg x 6 x 3, 50kg x 13
1b. Chin ups: bw x 6 x 8
2. CGBP: 80kg x 8, 6, 70kg x 8, 8
3a. Inv Row: 2 x 15
3b. Pushdowns: '40' x 2 x 25
I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter
Re: Training the basics, an exercise in efficiency.
Monday 18.04.16
Propane W7 L1
1. Squats: 142.5kg x 4 x 2, 150kg x 2 x 1
2. RDLs: 100kg x 4 x 6
3a. Smith machine calf raises: +120kg x 5 x 10
3b. Leg curls: '40' x 10, '50' x 4 x 10
3c. Decline bench sit ups: +16kg x 5 x 10
Propane W7 L1
1. Squats: 142.5kg x 4 x 2, 150kg x 2 x 1
2. RDLs: 100kg x 4 x 6
3a. Smith machine calf raises: +120kg x 5 x 10
3b. Leg curls: '40' x 10, '50' x 4 x 10
3c. Decline bench sit ups: +16kg x 5 x 10
I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter
Re: Training the basics, an exercise in efficiency.
Wednesday 20.04.16
5.45am - walk 5.2miles in 80 minutes with baby in sling
4.45pm - Propane W7 U1
1. Bench: 100kg x 4 x 2, 105kg x 1, 110kg x 1
2. Bench row: 82.5kg x 4 x 6
3a. Seated db ohp: 20kg x 5 x 15
3b. WG LPD: '65' x 5 x 15
5.45am - walk 5.2miles in 80 minutes with baby in sling
4.45pm - Propane W7 U1
1. Bench: 100kg x 4 x 2, 105kg x 1, 110kg x 1
2. Bench row: 82.5kg x 4 x 6
3a. Seated db ohp: 20kg x 5 x 15
3b. WG LPD: '65' x 5 x 15
I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter