Mucking around, not a bludger

[Idlehands]

Thursday:

Circuit x 4
- Prowler x 20 m
- Med-ball wall x 40 sec (chest and overhead), and
- Weighted step-up x 40 sec each leg (18lb)

Circuit x 3:
- Trapbar deadlift x 10 ( 315, 365, 405)
- Box jump x 3
- medball slams x 10

Circuit x 4:
- Dumbell hammer curls x 15 (32lb)
- Band hammer curls x 25


Also hit the gym on Sunday to get out of the damn heat on the street! Just did some back and bicep: pull down, seated cable rows and t-bar, plus some bicep isolation curls - forearm is much better but still bothering me a little when the weight gets heavy, so kept it light.

Overall a great weekend, i might have added a few pounds after an awesome pulled pork birthday pool party shindig at @Idlehands So much amazing food, good people and lotta fun. Was so good to cool off in the pool, @Idlehands impressive launching kids and adults across the water like Hercules! the training is working

Only launched a couple adults, and they were both under 130

[Qlder]

I’m up a couple of pounds to 227 lb despite doing a lot of conditioning,

Mon:

Warm up upper body

Circuit x 5
Prowler x 20 m
Sand bag walk x 40m
Run x 80 m

Circuit x 5
4 x Bench press @ 245, 275, 275, 275, 295
10 x DB floor press @ 80, 80, 90, 90, 90
10 x med ball wall explosions lol

Circuit x 4
Trex row x 25
Single arm Dumbbell rows x 10 each arm
Band pull aparts x 25

Circuit x 3:
Dumbbell curls x 15
Band hammer curls x 15
Ab work x 25


Tues:

Warmup lower body with band walks, lunges etc.

Circuit x 10:
3 x squat @ 215
10 x kettle bell ab leg raise
10 x Dumbbell rows @ 90lb

Circuit x 3
12 x weighted step ups each leg (52lb dumbbells)
10 x ab work

Circuit x 3:
Banded hip thrust x 10
G bridge x 10

Triceps work

[Qlder]

Went to Lisbon for a diversity conference so missed a few days of training. Great trip though, lots of fun.

Mon:

Warmup x 4
25 x push-ups
25 x T. rex row

Circuit x 5
Bench x 6 @ 245, 245, 255, 255, 275
Rear delt felt fly x 15

Floor press x 4
90lb x 15

Circuit x3
Lateral raise x 15
Shrugs x 15 @ 90lb
Front raise x 15

Ab work x 100

[Qlder]

Finally a few squats..,

Tue:

Warmup with bands

Circuit x 6
Prowler x 40 m
Squat x 6 @ 245, 245, 245, 265, 275, 315
Medball slams x 12

Circuit x 2
Reverse lunge into Ohp x 8 each leg @ 32lb

Circuit x 3
Band hip thrusts x 20
Ab work x20

[Idlehands]

So much conditioning! Well done squats man. After all the travel that's got to put some DOMs in!

[Qlder]

Yeah too much conditioning in my book, but it did help me chase down that bus on 14th street to get my wallet back last week
Am a bit leg sore today but not too bad. Can't wait to go up a few pounds on the squats next few weeks!
Also gotta figure some diet variety and better snack ideas. i'm getting tired of so much chicken and veges.

[Qlder]

Circuit x 6
cable chest press x 15 (80lb)
low cable row, wide grip x 15 (100-140lb)
dumbell incline fly x 15 (35 lb)
lateral pull down x 15 (100-140)
rear delt fly x 15

Circuit x 3
land-min shoulder press x 15 (60-75)
seated lateral raise x 15 (22.5 lb)

Circuit x 6
leg press x 15 (4 plates)
leg extension x 15
leg curl x 15

circuit x 4
preacher curl x 8 (6-3-3)

[Qlder]

Mon:

Circuit x 5
Bench x 3 (225, 245, 255, 275, 285)
Flat bench dumbbell press x 15 @ 90lb
Push ups x 15

Circuit x 5
Single arm dumbbell rows x 6 @ 100lb
Trex row 0-20-0 x 1
Trex row x 15

Circuit x 5
Dumbbell shrugs x 15 @ 80lb
Front shoulder raises x 15 @ 20lb
Lateral raise x 15 @ 20lb

4 sets of Dumbbell curls x 15

Tough one on the first circuit with bench, the high volume dumbbells really fatigued ugh

[Idlehands]

getting in so much work here

[Qlder]

Yeah I wasn’t that enthusiastic about it but I’m sore the next day so I guess it’s doing something!

Tue:

Circuit x 5:
Prowler x 20m
Squat x 10 @ 225, 225, 225, 245, 265 ( felt good !)
Prowler x 40 m

Circuit x 3:
Bulgarian splits squats x 15 each leg @ 42lb dumbbell
Kettle bell abs x 20 - 10 sec top and bottom

Medball leg leg curls etc..

[Qlder]

Finally pushing around a bit of weight ...

Circuit x 5
Bench press x 3 @ 275, 295, 315, 315, 325(2)
medball chest explo x 5
T-rex rows x 10
medball slams x 5

Circuit x 3
Pull ups x 10
medball wall slams, side x 10 each side

Circuit x 4
Dumbbell Curls x 5
Dumbbell curls x 15 (drop weight)

[Idlehands]

nice bench man! wraps?

[Qlder]

.. nah, def next time though! though we had legs and was late to gym !

[Qlder]

Bench:

5 sets of:
Bench press x 6 @ 245,275,275, 275, 285
Rear felt fly x 15 @ 25lb

5 sets of
Dumbbell floor press x 8 @ 100lb (15 on last set)
Med ball slams x 10
Trex row x 10

4 sets of
Dumbbell curls x 10 @ 35/47.5
Rope triceps x 15
Face pulls x 20

Awesone wrist straps courtesy of @idlehands made bench sooo easy. Can’t wait to try em on heavier weight

Tue:

4 sets of:
Squat x 5 @ 315
Prowler x 40 m
Abwork x15

3 sets of:
Goblet squat x 15
Medball work

Band hip thrusts and leg curls

Feeling pretty good this week so far, next workout Thu

[Idlehands]

Squats look to be creeping up man! Nice!

[Qlder]

Yep getting a few more squats in, slowly

Thu:

5 sets of:
Squat x 5 @ 315,315,315,335,345
Bunch of Goblet squats And air squats

5 sets of
Bench press x 5 @ 275
DB flat bench x 5 @ 100
DB Floor press x 5 @ 100
Pushups x 5

Stuffed!

[Qlder]

Sat:
Had about 8 days off at the beach, first day back at gym today. Training on my own so thought I’d have fun and see if the deadlifts are still there since we hadn’t done any for quite a while at club training.

Deadlift:
135 lb x 10
225 lb x 10
275 lb x 5
315 lb x 5
375 lb x 5
405 lb x 3
405 lb x 6
455 lb x 2

Seemed to go ok, Plenty of rest in between sets.. added a few light pull downs between last 5 sets of deadlifts sets, 5 sets x 20.

Triceps and curls to finish..great to be liftin again!

455 x 2


405 x 6

[Idlehands]

beltless??

[Qlder]

Yeah couldn’t get my belt, they changed the lock on our equipment box!

[Qlder]

Back to it with the club this week:

Warm up and sand sprints

Circuit x 4
10 x squat @ 225
Prowler x 20m
10 x squat @225
Prowler x 40 m

4 sets of:
5 x weighted Bulgarians split squats @ 47.5 each leg
8 x Bulgarians split squats each leg
10 x abwork

2 sets of:
Weighted lunges x 15 @ 32.5 each leg
20 x ab work

Wrecked ! Everything felt pretty good