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Hoofy
47,925 posts
151 months
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Lost_BMW said: /HALB 
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didelydoo
2,161 posts
79 months
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balders118 said: I've set meyself a target to do standing roll out in two weeks time. Finishing every workout with knee roll outs and standing eccentric-fall flat on face roll outs. Good luck, they are tough! - a good progression is to do them kneeling with a 20kg plate on your upper back before going to standing. I've not done them standing for a wee while as they ruin your stomach for a few days, but they're back in now, plan to get up to 3x10 (best is 3x5 so far...) 
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Animal
3,272 posts
137 months
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Forgot to post yesterday:
Clean & Jerk 7 x 2 up to 70kg (PB). Failed at 80.
Wide-grip pullups 4 x 8-12
Seated close-grip cable row 4 x 12
Standing barbell curl 4 x 6-10
Seated dumbbell curl 2 x 12
Standing cable curl 3 x 12
This morning: an hour at boot camp before the thunderstorm!
One long circuit around a circular cone course (maybe 200m or so)
5 kettlebell clean & press
5 kettlebell snatch
5 squat (kettlebell racked at shoulder)
5 kettlebell swing
10 walking lunges (kettlebell racked at shoulder)
12-15 rounds, swapping hands each round. Using 16kg kettlebell.
Finished with 5 supersets of:
20 x lying leg raise with hip thrust at the top
20 x weighted crunch (12kg)
DOMS set in after about 3 hours!! Not sure it was such a good idea to sign myself up for tomorrow morning...
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Animal
3,272 posts
137 months
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balders118 said: I've set meyself a target to do standing roll out in two weeks time. Finishing every workout with knee roll outs and standing eccentric-fall flat on face roll outs. A good way of getting progression is to start rolling towards a wall so you've got something to push of at the bottom. The progression is to move your feet further away from the wall.
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balders118
Original Poster
3,215 posts
37 months
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Re: "doing roll outs at the end of every workout" I started with a 1000m row today to warm up, firt pull on the 'oar' and I nearly fell off the back because my abs hurt so much. Tried to do some roll outs at the end as they had loosened off a bit - not a chance, one rep and I thought my abs were going to explode. Maybe tomorrow then I'll try both of those progressions (weighted and walled) Todays session... Squats 1 x 2 at 180kg 1 x 2 at 185kg 3 x 1 at 190kg - I'm going lowet than I use to so the weight has suffered slightly 2 x 2 at 160kg - super low Bent over row 1 x 5 at 130kg 2 x 5 at 135kg 2 x 3 at 140kg Weighted chins 2 x 5 at 25kg 3 x 3 at 30kg
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Halb
17,859 posts
52 months
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Played pirates and buccaneers on Friday (a ball game), first time I have ran since the 10k, short bursts, destroyed my legs, they're still tired! Hips, hams and quads fracked. In the past few days have done; strict DB curls, ham curls, lunges, crunches, seated DB shoulder presses, heaves, press-ups, wide grip upright row, scarecrows, heavy bag, Russian twists, Swiss ball crunches, bicep ladders, tricep ladders, crush grip DB bench press, front lever attempts and weighted hypers. Hoofy said: Lost_BMW said: /HALB Nice to know the memory lingers on. The lines just write themselves. 
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BenM77
2,109 posts
33 months
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Halb said: strict DB curls, bicep ladders, tricep ladders going to a disco ?
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Halb
17,859 posts
52 months
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didelydoo
2,161 posts
79 months
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balders118 said: Re: "doing roll outs at the end of every workout" I started with a 1000m row today to warm up, firt pull on the 'oar' and I nearly fell off the back because my abs hurt so much. Tried to do some roll outs at the end as they had loosened off a bit - not a chance, one rep and I thought my abs were going to explode. Maybe tomorrow then I'll try both of those progressions (weighted and walled) I'd tried doing standing ones each session....lasted about a week, then had to stop then for about 10 days due to pain! As above- 'they ruin your stomach for a few days'
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BenM77
2,109 posts
33 months
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kettlebell circuit, 6 rounds at rep 25,21,18,15,12,9
pushups
sumo deadlift high pull
swing
superset x5
pushups x10
swing x10
circuit x5
db curls x12
k/bell sumo deadlift high pull x12
db press x12
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didelydoo
2,161 posts
79 months
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A new chapter in training! Going to have a go at bodybuilding. Speaking to the owner at my gym as he's a BB and he reckons that, if I want to compete next year, I should keep my BF where it is just now and try to bulk rather than cut any more. (He knows a thing or two about BB to as he's a former Masters Mr Universe- http://musclememory.com/show.php?a=Park,+Graham ) Tonight, 90 sec or less rest between everything> Bench, normal grip: 80kg x 10,10,10,7,4 (never do anything other than CG bench, had to use my chest which i found quite hard!) Straight arm Fly's: 14kg x 10,10,10,10 Wide pull ups: BW x 8,8,7,4 Chest supported BB row: 60kg x 10,10,10,10 Sissy Squat BW x 10, +10kg x 10, +15kg 2x10 Ham Curl: 45kg x 10,10,10,10 Calf Press: 100kg x 20,20,20,20 Hyper/ab roll out SS: BW x 4x 10/10 Done in just over an hour, don't like to do things by halves. Totally alien to the norm but pumptastic and enjoyable
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Hoofy
47,925 posts
151 months
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100 Reboots.
2 hours of head scratching.
1 hour of tearing hair out.
1 rep of system restore.
What a waste of time.
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BenM77
2,109 posts
33 months
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barbell complex x 5
rows x10
shoulder press x 10
squat x 10
thrusters x 10
RDL x 10
circuit x 10
db curls x12
k/bell sdlhp x12
db press x12
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Hoofy
47,925 posts
151 months
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GarryA
2,480 posts
33 months
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Bench press 3 x 12
Assisted wide grip pull ups 12 - 6 - 4 - 1 pyramid x 3
Lat pulldowns 12 - 6 - 4 - 1 pyramid x 3
Squats 12 x wide stance 12 x hack 12 x wide stance
Leg extensions 12 - 6 - 4 - 1 pyramid x 3
Lying leg curls 12 - 6 - 4 - 1 pyramid x 3
Standing shoulder press 3 x 12
Ez bar preacher Curls 3 x 12
Cable tricep extension 12 - 6 - 4 - 1 pyramid x 3
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BenM77
2,109 posts
33 months
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Hoofy said: Impressive ! Am I right in saying your pull exercises are quite a bit ahead of your push exercises ?
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Hoofy
47,925 posts
151 months
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BenM77 said: Hoofy said: Impressive ! Am I right in saying your pull exercises are quite a bit ahead of your push exercises ? Hehe. Yes. I've been climbing for about 8 years on and off which helps; and only doing bench press and shoulder press for a few months. I can do plyo knuckle push ups, of course. Just doesn't look at impressive. (I've yet to try that push up to spin to land... I suspect it will end in tears.) Am working on planche holds which requires good pushing and back strength. My back seems ok.
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BenM77
2,109 posts
33 months
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Hoofy said: BenM77 said: Hoofy said: Impressive ! Am I right in saying your pull exercises are quite a bit ahead of your push exercises ? Hehe. Yes. I've been climbing for about 8 years on and off which helps; and only doing bench press and shoulder press for a few months. I can do plyo knuckle push ups, of course. Just doesn't look at impressive. (I've yet to try that push up to spin to land... I suspect it will end in tears.) As you are so good at chins maybe just hammer supersets of push ups and chin ups ? Your vid is functional training at its best, swinging through trees
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Hoofy
47,925 posts
151 months
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BenM77 said: As you are so good at chins maybe just hammer supersets of push ups and chin ups ? Your vid is functional training at its best, swinging through trees Well, you never know when you need to avoid being eaten by a pack of hungry wolves by launching yourself up a tree. Maybe I should do more push ups to balance things out. At the end of the weights session, I also hung inverted from that bar and did a pull up (or is it down?) for giggles.
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BenM77
2,109 posts
33 months
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Hoofy said: Maybe I should do more push ups to balance things out. They are an excellent exercise, I only do pushups for chest and with enough volume I certainly feel it. No way I could do that Plyo circuit, my chin up reps have gone up though since losing some pud
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