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» what did you have for tea? (Go to post)21-09-2021 @ 20:41 
Funky_monkey said:Baby squid, octopus, "crab legs", calamary, jumbo prawns, chips, rice, mezes. Get in ma belly!


I am 100% in favour of this dish.
» Can't squat. Can't bench. Can deadlift....a little. (Go to post)21-09-2021 @ 20:36 
Thanks Billy.

I am looking lean.

Part 2: of today's workout - a few hours later.

Lat Pulldowns 100kg x 8, 6, 6

CSR: 40kg x 15 x 3 sets

Neck Harness: 20kg x 70; 8kg Cable Laterals - 40 per side; 24kg Cable Flexion - 40 reps

Bosu Abs: 25 x 5 sets

45 degree back extensions: 4 x 25
» Can't squat. Can't bench. Can deadlift....a little. (Go to post)21-09-2021 @ 20:33 
Billytheold said:Time is of the essence my friend. I remember when I was training in a gym daily, I became friends with the workers so if it closed at 9 pm they would still let me go radical and get an extra 15 minutes to their buddies at night. You are hungry as the wolf and probably shredded! Keep it up. Beware of the ones that try to derail you! And if they try ride the wave out of their poison!


https://m.youtube.com/watch?v=9X2A2f6E5DI


» Can't squat. Can't bench. Can deadlift....a little. (Go to post)21-09-2021 @ 10:47 
DE Bench: 50kg+doubled bands - 15 sets of 3, 30-45 seconds between sets

Incline 35kg DB Bench: 3 sets of 10

Band Flyes: 3 sets of 15

Neutral Grip Pull-ups up to BW+30kg x 3: PR!!! Then BW+30kg for 2 x 2

Ran out of time. Will try and finish this afternoon/evening
» Can't squat. Can't bench. Can deadlift....a little. (Go to post)20-09-2021 @ 14:57 
Post Edited: 20.09.2021 @ 14:58 PM by danbaseley
TKEs, Leg Extensions and Leg Curls to warm up.

Box Squats: 60kg+black bands - 10 sets of 2.
First time squatting in months, due to tendonopathy. Ditched the shoes. Hopefully this will help.

Seated Box Jumps: 42" for 5 singles. 36" for 5 singles.

Glute Machine: 8 plates for 2 sets of 30

3 x (30 x Petersen Step-ups s/s 10 x GHRs)

Band Abs: 4 sets of 25

Band Paloff Presses: 3 sets of 15
» Can't squat. Can't bench. Can deadlift....a little. (Go to post)19-09-2021 @ 16:59 
Incline Bench: 80kg x 6 x 4 sets

30kg DB Bench: 20, 18

Band Flyes: 15 x 3 sets

Pull-up up to BW+40kg

Wide Neutral Grip Lat Pulldowns: 10 x 5 sets

Chest Supported KB Rows: 10 x 3 sets

TKEs: 30 x 3 sets

Hanging Leg Raises: 12 x 5 sets

20kg Bosu Abs: 10 x 4 sets
» Can't squat. Can't bench. Can deadlift....a little. (Go to post)17-09-2021 @ 15:35 
Post Edited: 17.09.2021 @ 18:08 PM by danbaseley
Incline Dumbbell Bench: 40kg x 5, 32.5kg x 15

Dips: 15 x 4 sets

Machine Flye Drop Set: 60kg x 10, then dropping 10kg each time

Neutral Grip Pull-ups up to BW+45kg - maybe a PR?!?

Seated Wide Grip Cable Row: 90kg x 12, 100kg x 10, 9

Cable Facepulls: 30 x 3 sets - 45 seconds rest between each set

5 x (20 x Band Abs s/s 20 x 0-90 Back Extensions)
» Can't squat. Can't bench. Can deadlift....a little. (Go to post)16-09-2021 @ 13:52 
30" Seated box jumps - minimal knee flexion: 5 sets of 2

30" Standing box jumps - minimal knee flexion: 5 sets of 2

24" Standing box jumps holding 10kg dumbbells - minimal knee flexion: 5 sets of 2

GHRs: 2 sets of 25

Glute Machine - 8 plates: 2 sets of 25

Top End Leg Extensions: 4 sets of 25

TKEs: 5 sets of 30

10kg weighted Bosu Abs: 4 sets of 25
» Can't squat. Can't bench. Can deadlift....a little. (Go to post)15-09-2021 @ 20:05 
Seated OH Pin Press from just below collarbone: 70kg x 5, 60kg x 12

Strict Viking Press: 60kg x 10 x 3 sets, 80kg x 8 x 3 sets

3 x (10 x 7.5kg full ROM side laterals s/s 10 x 20kg partial ROM side laterals)

Meadows Row: 40kg x 12 x 3 sets

Lat Pulldown: 95kg x 8 x 3 sets

Band Facepulls: 20 x 3 sets

Hanging Ab Raises: 10 x 6 sets
» Can't squat. Can't bench. Can deadlift....a little. (Go to post)14-09-2021 @ 14:39 
Deadlift: 110kg + Purple band - 8 sets of 2

V Squat Machine: 100kg for 2 sets of 10

Glute Machine: 180kg for a set of 20

Leg Press: 150kg for 25

Leg Extensions drop set - 110kg for 10, then dropped 10kg each failure

Adductor Machine: 5 second extension and contraction x 10, then 2 x 10 touch and go

Lying Leg Curls: 50kg x 20, 16

4 x (25 x Bosu Abs, 25 x KB Obliques each side, 25 x 45 degree back extensions)

TKEs: 3 X 30

Petersen Step-ups: 3 x 20
» Can't squat. Can't bench. Can deadlift....a little. (Go to post)13-09-2021 @ 18:15 
Billytheold said:
» Can't squat. Can't bench. Can deadlift....a little. (Go to post)13-09-2021 @ 17:51 
Post Edited: 14.09.2021 @ 10:13 AM by danbaseley
DE Bench: 50kg + doubled Minis - 15 sets of 3

Incline 25kg DB Press: 2 sets of 20

Dips: BW+30kg - 3 sets of 8

Band Flyes: 4 sets of 12

Neutral Grip Pull-ups up to BW+40kg

Pull-ups: 5 x 5

32kg KB Rows: 3 sets of 15

Lat pulldown: 3 sets of 8

0-90 Back Extensions: 5 sets of 15

15kg Bosu Abs: 5 sets of 20

Rotator cuff stuff

Top End Leg Extensions: 4 sets of 20
» VBT Guide (Go to post)12-09-2021 @ 07:41 
Thanks for this - especially the bit on how to actually measure the bar speed.

Happy
» Can't squat. Can't bench. Can deadlift....a little. (Go to post)11-09-2021 @ 22:32 
It's good to hear from you, buddy.

Sorry about the funeral.

How about a beer in their honour?
» Can't squat. Can't bench. Can deadlift....a little. (Go to post)10-09-2021 @ 14:22 
Post Edited: 10.09.2021 @ 18:07 PM by danbaseley
Leg Extensions, Leg Curls and TKEs to warm up.

Hack Squats: 4 plates for 3 sets of 8

GHRs: 2 sets of 25 - rep PR.

TKE Squats: 2 sets of 15

TKEs: 4 sets of 30

Petersen Step-ups: 30 per leg

Slight Decline DB Bench: 35kg for 15

Single arm cable rows: 3 sets of 10

Triceps Pressdowns: 3 sets of 20

Band Flyes: 3 sets of 15

Band Facepulls: 3 sets of 20

Band Abs: 3 sets of 20

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