A new beginning in 2015

[moshvr]

Seems the last few years have been trying for a lot of people. I can't believe it's been three years for you already Andrew ... I remember when you were posting about all that stuff getting started.

I'm happy to hear you're seeing some positivity coming your way lately, and I hope it carries through 2017!

[RyouBakua]

Seems the last few years have been trying for a lot of people. I can't believe it's been three years for you already Andrew ... I remember when you were posting about all that stuff getting started.

i remember this too



would treat you guys to a few rounds while we talk story. srs.

ever in hawaii, lemme know

[nads786]

Hey Andrew! Just read your NYE recap and hope 2017 is really an upward year for you. I'm always impressed by your ability to train no matter how you feel or what is going on in your life. You are 1 of 2 people on the forums I always think about when I feel lazy to go to the gym, thanks for the inspiration.

On another note, since you can't do much pressing what exercises are you doing to keep the pecs growing DB flys?

I would encourage you to give A-trainer flys a shot. My bench has not increased in a while ( a bit of a rut) and my gf has commented on how my chest has become bigger in the last 6 months.

https://www.youtube.com/watch?v=itfqFLTHtzk

[fittofattofit]

Seems the last few years have been trying for a lot of people. I can't believe it's been three years for you already Andrew ... I remember when you were posting about all that stuff getting started.

I'm happy to hear you're seeing some positivity coming your way lately, and I hope it carries through 2017!

Thanks Michael, I know that your wife, son and yourself have been through a lot and I'm hoping that you can look forward now as well!
My issues seem as if they are both ancient history and yesterday, but yes, I am feeling more positive

i remember this too

would treat you guys to a few rounds while we talk story. srs.

ever in hawaii, lemme know

Thanks Ryou: you know I was looking at travelling to Hawaii for later this month but my daughter has just got her first job so it was a bad time. Maybe later ... be careful what you wish for

Hey Andrew! Just read your NYE recap and hope 2017 is really an upward year for you. I'm always impressed by your ability to train no matter how you feel or what is going on in your life. You are 1 of 2 people on the forums I always think about when I feel lazy to go to the gym, thanks for the inspiration.

On another note, since you can't do much pressing what exercises are you doing to keep the pecs growing DB flys?

I would encourage you to give A-trainer flys a shot. My bench has not increased in a while ( a bit of a rut) and my gf has commented on how my chest has become bigger in the last 6 months.

https://www.youtube.com/watch?v=itfqFLTHtzk

Thanks Nadeem! It's great to see you around and good to know that you're still getting in to train (and even better that your gf is taking notice of the hard work )
And yes, I've always kept up with the training even when other things are turning to sh!t: it is the only thing that I truly do for myself, and when I'm in the gym it's one of the few times that I can turn my mind away from the worries.
Thanks for that suggestion .... I'll give it a try the way he's set it up. I have been trying to use the cables for standing flyes and that seems to help but I'm always open to ways to activate my pecs





Thursday 22nd December 2016

deads with JP

Warm-up
Single legged deadlifts ... bar x 10 each side
Single legged deadlifts ... bar x 10 each side

Deadlifts
5 x 70kg (154lbs)
5 x 70kg (154lbs)
5 x 100kg (220lbs)
5 x 120kg (264lbs)
3 x 140kg (308lbs)
1 x 150kg (330lbs)
1 x 160kg (352lbs)
MF, MF, MF x 170kg (374lbs)
Sooo angry at myself

Superset
Bent over rows
12 x 70kg (154lbs)
10 x 90kg (198lbs)
10 x 90kg (198lbs)
with chins
8 x BW
8 x BW
8 x BW
then UH rows
15 x 70kg (154lbs)
Bis burnt out!

Superset
GHD hyperextensions
15 x BW+10kg
15 x BW+10kg
15 x BW+10kg
with prowler rows
80kg+50kg sled=130kg/286lbs x 20 pulls (40 metres)
80kg+50kg sled=130kg/286lbs x 20 pulls (40 metres)
80kg+50kg sled=130kg/286lbs x 20 pulls (40 metres)

Metcon .... KB swings/Prowler backward drags .... target 5 minutes
KB swings ... 10 x 32kg/71lbs
Prowler drags ... 80kg+50kg sled=130kg/286lbs x 40 metres
KB swings ... 10 x 32kg/71lbs
Prowler drags ... 80kg+50kg sled=130kg/286lbs x 40 metres
KB swings ... 10 x 32kg/71lbs
Prowler drags ... 80kg+50kg sled=130kg/286lbs x 40 metres
4 minutes 49 seconds

Glute and hamstring stretches

50 minutes

The session
Deads ... all full reset
140kg/308 x 3 ... easy. JP said form looked excellent
150kg/330lbs x 1 ... very easy. Flew up
160kg/352lbs x 1 ... wasn't tight. Got forward. Still was very easy
then ....
170kg/374lbs ..... I just looked at the bar, bent to grab it and then went into mindfcuk mode. I was so angry with myself
Bent over rows ...
90kg/198lbs x 10 ... keeping it strict. 1st set of 10 unbroken. 2nd set grip gave way so 6+4
70kg/154lbs x 15 UH grip ... burn-out for the bis
Chins ...
BW x 8 ... surprised how easy they were
Prowler rows ... facing the prowler; TRX straps attached; hip hinge and row the prowler towards me. Each pull brought the prowler up to my toes, so 2m each pull and 20 pulls to cover the 40 metres up and back. Good glute and lat workout
Metcon ...
Round 1 complete @ 1 mins 10 seconds
Round 2 complete @ 3 mins 00 seconds
Round 3 complete @ 4 mins 49 seconds
Laid down on the concrete to cool down

Overall ..... fcuk deads



Round 2 @ the gym with my daughter
Push presses
7, 7, 6, 6, 6 x 40kg

Calf raises on the smith machine
24, 15, 14, 15, 12 x 20kg each side

Wide grip lat pull-downs
10, 10, 8, 8, 8 x 70kg (154lbs)

Standing cable flyes
10, 10, 10, 10, 10 x 10kg each side

Roman chair sit-ups
20, 20, 20


50+50 minutes

[Swuuu]

Ha .... I used to have very restless nights and that was when I'd get up for a few hours answering emails and writing reports. If I'd had my home gym then, I'd have definitely been doing the midnight training . Iron >>>> paper

I knew it lol. Those deads really didnt look that bad at all besides all the thinking!!

The left glute tendon is still giving me grief so nothing I do is pain free, but at least I'm training regularly so I don't feel like I'm going backwards

Doesn't look like you have slowed down at all to me. Also doing some more variety now too which is probably a good thing and I also see another training session with your daughter . 2017 definitely already looking better than last yr!! Sorry about all of that personal trouble .

The best thing about her getting this job is that the first job is now on the resumé so the second job is way easier!
Both of my daughters have never really trained before .... my first task for this one was to buy her some exercise gear ... the best way to get her into the gym is having her dressed so she thinks she's 'hot'

There you go lots of positivity there!! . Not sure if her being hot in the gym is the best way to go!!

[jeezyreezy]

New year = new gainz

[Sparta11]

New start for you fit. I have a feeling 2017 and beyond will be much better for you. Hope the training is going well!

[fittofattofit]

I knew it lol. Those deads really didnt look that bad at all besides all the thinking!! : p

Thanks Sihan ... it's the thinking that is a killer! I tense up and waste a huge amount of energy so that I'm already fatigued by the time I make the pull

Doesn't look like you have slowed down at all to me. Also doing some more variety now too which is probably a good thing

I'm trying to keep more variety in my training and I think you're right that it's a good thing: keeps me more flexible and hopefully will protect me form injuries

I also see another training session with your daughter :eek : . 2017 definitely already looking better than last yr!! Sorry about all of that personal trouble : (.
There you go lots of positivity there!! . Not sure if her being hot in the gym is the best way to go!!

Yeah .... it's nice to go training with her. She wants to 'look' the part but she hates being 'objectified'

New year = new gainz : D

Thanks Jeezy .... I'm hoping that 2017 will be good for you as well!

New start for you fit. I have a feeling 2017 and beyond will be much better for you. Hope the training is going well!

Thanks Steve .... I've been tardy at keeping up my log so prepare for a mega-post!






Monday 2nd January 2017

More bro-bashing

Bro work @ the gym
Seated cable rows
10 x 80kg (176lbs)
8 x 90kg (198lbs)
6, 6, 6, 6 x 100kg (220lbs)

Calf raises on the leg press
22, 14, 12, 13, 14 x 220lbs

Bar dips
10, 8, 7, 6, 7 x BW

V handle pull-down to chest
7, 7, 6, 6, 6 x 80kg (176lbs)

Standing calf raises on Smith machine
20, 15, 13, 13, 15 x 20kg each side

EZ bar curls
8, 6, 6, 6, 6x 40kg (88lbs)

All slow 2-3 second negatives

Assault bike @ home
70 cals in 7 minutes

50+10 minutes




Tuesday 3rd January 2017

deads with JP

Warm-up
Single legged deadlifts ... bar x 10 each side
Single legged deadlifts ... bar x 10 each side

Deadlifts
5 x 70kg (154lbs)
5 x 70kg (154lbs)
5 x 100kg (220lbs)
5 x 120kg (264lbs)
3 x 140kg (308lbs)
1 x 150kg (330lbs)
1 x 160kg (352lbs)
MF, MF, MF x 170kg (374lbs)
Sooo angry at myself

Superset
Bent over rows
12 x 70kg (154lbs)
10 x 90kg (198lbs)
10 x 90kg (198lbs)
with chins
8 x BW
8 x BW
8 x BW
then UH rows
15 x 70kg (154lbs)
Bis burnt out!

Superset
GHD hyperextensions
15 x BW+10kg
15 x BW+10kg
15 x BW+10kg
with prowler rows
80kg+50kg sled=130kg/286lbs x 20 pulls (40 metres)
80kg+50kg sled=130kg/286lbs x 20 pulls (40 metres)
80kg+50kg sled=130kg/286lbs x 20 pulls (40 metres)

Metcon .... KB swings/Prowler backward drags .... target 5 minutes
KB swings ... 10 x 32kg/71lbs
Prowler drags ... 80kg+50kg sled=130kg/286lbs x 40 metres
KB swings ... 10 x 32kg/71lbs
Prowler drags ... 80kg+50kg sled=130kg/286lbs x 40 metres
KB swings ... 10 x 32kg/71lbs
Prowler drags ... 80kg+50kg sled=130kg/286lbs x 40 metres
4 minutes 49 seconds

Glute and hamstring stretches

50 minutes

The session
Deads ... all full reset
140kg/308 x 3 ... easy. JP said form looked excellent
150kg/330lbs x 1 ... very easy. Flew up
160kg/352lbs x 1 ... wasn't tight. Got forward. Still was very easy
then ....
170kg/374lbs ..... I just looked at the bar, bent to grab it and then went into mindfcuk mode. I was so angry with myself
Bent over rows ...
90kg/198lbs x 10 ... keeping it strict. 1st set of 10 unbroken. 2nd set grip gave way so 6+4
70kg/154lbs x 15 UH grip ... burn-out for the bis
Chins ...
BW x 8 ... surprised how easy they were
Prowler rows ... facing the prowler; TRX straps attached; hip hinge and row the prowler towards me. Each pull brought the prowler up to my toes, so 2m each pull and 20 pulls to cover the 40 metres up and back. Good glute and lat workout
Metcon ...
Round 1 complete @ 1 mins 10 seconds
Round 2 complete @ 3 mins 00 seconds
Round 3 complete @ 4 mins 49 seconds
Laid down on the concrete to cool down

Overall ..... fcuk deads



Round 2 @ the gym with my daughter
Push presses
7, 7, 6, 6, 6 x 40kg

Calf raises on the smith machine
24, 15, 14, 15, 12 x 20kg each side

Wide grip lat pull-downs
10, 10, 8, 8, 8 x 70kg (154lbs)

Standing cable flyes
10, 10, 10, 10, 10 x 10kg each side

Roman chair sit-ups
20, 20, 20


50+50 minutes

[fittofattofit]

Thursday 5th January 2017

am .... rehab session

Stretching, then
5 rounds of
Overhead cable wood chop .... 10 each side .... core and shoulder stability
Single handed cross chest cable rows - low to high .... 10 each side .... core and shoulder stability and strength
Single legged negative leg presses .... 10 reps left leg .... eccentric loading for strained glute tendon
TRX jack-knives + push-ups .... 20 alt leg jack-knives + 10 push-ups .... core stability
Straight arm cable lat pulldowns .... alternating arms 10 each side .... shoulder mobility and stability

35 minutes



Then I went to work, had 4 double shot coffees and 2 cans of monster and was jittery as all hell ... my quads kept up this involuntary twitch for about an hour. I left work early for a late afternoon massage, and then met John at home for the scheduled metcon session. When we got to my home at 5pm the thermometer was reading 39ºC/103ºF so we broke the workout into three parts

Thursday 5th January 2017 .... 39ºC/103ºF

pm .... metcon @ home

21-15-9 metcons
Overhead squats
21 x 30kg overhead squats (John did 50kg)
21 cal assault bike @ max effort
15 x 30kg overhead squats (John did 50kg)
15 cal assault bike @ max effort
9 x 30kg overhead squats (John did 50kg)
9 cal assault bike @ max effort

Deadlifts
21 x 100kg deadlifts
21 cal assault bike @ max effort
15 x 100kg deadlifts
15 cal assault bike @ max effort
9 x 100kg deadlifts
9 cal assault bike @ max effort

Ring push-ups ... feet on a chair
21 x ring push-ups
21 cal assault bike @ max effort
15 x ring push-ups
15 cal assault bike @ max effort
9 x ring push-ups
9 cal assault bike @ max effort

I did the cycling while John did the exercise and then visa versa
Around 7:30 each
So hot that we had to keep each round short
After that we cooled off in the pool then had a burger and beer at the pub




Friday 6th January 2017 .... 41

squats with JP

Warm-up
Paused squats ... 10 x bar x 2 seconds
Paused lateral lunges ... 5 x bar x 2 seconds each side
Stretch

Squats
5 x 60kg (132lbs)
5 x 90kg (198lbs)
5 x 110kg (242lbs)
1 x 130kg (286lbs)
1, 1 x 140kg (308lbs)
1 x 150kg (330lbs)
5 x 130kg (286lbs)
Really good last set
Starting to feel good about squats again

Superset
Walking lunges
16 x 60kg (132lbs)
14 x 70kg (154lbs)
10 x 80kg (176lbs)
with hanging SLRs
10
10
10

BSSs .... rear foot on 18" box
8 x 40kg (88lbs) each leg
8 x 40kg (88lbs) each leg
8 x 40kg (88lbs) each leg
First time doing these for ages
Concentrating on getting deep

Metcon .... prowler pushes/GHD sit-ups/Atlas stone carries .... target 8 minutes
Prowler push 110kg+50kg sled=160kg/352lbs x 40 metres
15 x GHD sit-ups
Atlas stone carry ... 115lbs x 30 metres
Prowler push 110kg+50kg sled=160kg/352lbs x 40 metres
15 x GHD sit-ups
Atlas stone carry ... 115lbs x 30 metres
6 minutes 55 seconds

Glute and hamstring stretches

60 minutes

It's been very hot the last few days and this was the temp outside as I pulled up outside JP's 'box'



The gym is a warehouse with tin roof and it just radiates heat, but at least it's very low humidity so you can cool down if you stand under in front of a fan.

The session
Squats ... I saw the physio this morning and he ripped into my gate tendon and quad> he's happy with the way things are healing
140kg/308 x 1 ... first single was a little guarded
140kg/308 x 1 ... second single steadied my breathing, felt light on the un-rack, and got good and deep with a good rebound
150kg/330 x 1 ... didn't time it as well but felt good
130kg/286 x 5 ... really deep on every rep and no trouble at all getting out of the hole
I could still feel the glute tendon pain but it wasn't made worse by the heavier squats. I wasn't afraid to commit and going deep helped me avoid the sticking point where I've been loading up the glute tendon. Finally it feels like my squats are heading in the right direction
Walking lunges ...
80kg x 10 ... felt even better than last week.
BSSs ... rear foot on an 18" box and squatting deep, loading up the VMOs and stretching the glute tendon
Both the lunges and the BSSs were aggravating my glute tendon strain but now I'm able to work through both of these
Metcon .... prowlers/GHD sit-ups/Atlas stone carries
Prowlers felt light enough.
GHD sit-ups were full hyperextension and then snapping up to touch the toes.
Atlas stone carries ... picking up a 115lb stone and carrying it 15 metres out and back.
Went full CrossFit at the end and finished the metcon shirtless because my gym shirt was drenched with sweat

Pretty happy with the session

[fittofattofit]

Spent Saturday from 7 to 7 in the hospital so called it a rest day




Sunday 8th January 2017

Bro work

Bro work @ the gym
Push presses
6, 6, 6, 6, 6 x 40kg

Wide grip lat pull-downs ... 3 second negatives
7, 7, 7, 6, 6 x 70kg (154lbs)

Pec deck flyes ... slow negatives
10, 10, 9, 8, 8 x 165lbs

Standing cable triceps pressdowns ... 3 second negatives
12, 10, 10, 9, 9 x 120lbs

Standing cable biceps curls ... 3 second negatives
10, 9, 9, 8, 7 x 100lbs

All slow 2-3 second negatives

50 minutes




Monday 9th January 2017

deads with JP

Warm-up
Banded Good Mornings .... 12 x purple band
Banded side steps .... 8 x purple band each direction
Single legged deadlifts .... 12 x each leg 16kg kettle bell
Banded Good Mornings .... 12 x purple band
Banded side steps .... 8 x purple band each direction
Single legged deadlifts .... 12 x each leg 24kg kettle bell


Deficit Deadlifts .... standing on 3" plates, wider stance
5 x 60kg (132lbs)
5 x 100kg (220lbs)
5 x 120kg (264lbs)
3 x 140kg (308lbs)
MF, MF, MF x 150kg (330lbs)
3 x 140kg (308lbs)
3 x 140kg (308lbs)
Sooo embarrassed ... it just gets worse

Superset
Pendlay rows
8 x 60kg (132lbs)
6 x 80kg (176lbs)
3 x 100kg (220lbs)
with chins ...
8 x BW
6 x BW+10kg/22lbs
5 x BW+12.5kg/28lbs
2 second squeeze at the top of each rep

Metcon .... Atlas stone ladder .... target 7 minutes
8 x 13"/95lb atlas stone cleans
6 x 14"/115lb atlas stone cleans
4 x 15"/145lb atlas stone cleans
6 x 14"/115lb atlas stone cleans
8 x 13"/95lb atlas stone cleans
6 minutes 50 seconds
Placing the stones on a 50" platform

Glute and hamstring stretches

50 minutes

The session
Deficit Deads ... Standing on two 3" plates (side by side) so a wide stance. All full reset
140kg/308 x 3 ... easy.
150kg/330lbs ... MFs. Set up to the bar at least 3 times and never pulled. No excuse and I felt really embarrassed
140kg/308 x 3, 3 ... easy
Pendlay rows ...
100kg/220lbs x 3 ... felt good
Chins ... interestingly I tried to jump up to the bar and I discovered something that I can't do because of my shoulders: I just cannot jump up and grab a bar underhand! I have no external rotation at the shoulders and my left hand just kept missing the bar. I felt like a total klutz and another guy there couldn't stop laughing. Standing on a stool to grab onto a bar = no problem
BW+12.5kg x 5 ... surprised how easy they were. Paused for a 2 count at the top of each rep
Metcon ... Atlas stone ladder. I had to clean the stone up to chest height and place it on a platform 50" high
Fun and quite anaerobic: the sweat was dripping onto the stones. 32 reps in 410 seconds so I was happy enough

Still ..... can't get over the deads





Tuesday 10th January 2017

Penance

Deads @ home
5, 5, 5 x 90kg (198lbs)
5, 5, x 100kg (220lbs)
5 x 110kg (242lbs)
5 x 120kg (264lbs)
5 x 130kg (286lbs)
5 x 140kg (308lbs)
5 x 150kg (330lbs)

Ring pull-ups
10, 10, 10, 10, 10
chest to rings

50 minutes

After yesterday's MFs I felt that I owed penance for my failures. I did some more deadlifts and was videoing my form
This was the last set at 150kg/330lbs x 5
https://youtu.be/lbmK8mhQRZg

Once again I included the whole time from when I touched the bar. This is the crux of my problems with deads: you can almost see the thoughts crossing my mind, and I take so long to make the pull that I waste a load of tension and energy before I pull so that I feel loose and off-sync by the time I pull.
I need a sports psychologist





Wednesday 11th January 2017

Training with my daughter

seated cable rows
10 x 80kg (176lbs)
8 x 90kg (198lbs)
6, 6, 6, 6, 6 x 100kg (220lbs)

Push presses
6, 6, 6, 6, 6 x 40kg

Close grip V handle pull-downs
6, 6, 6, 6, 6 x 80kg (176lbs)

Standing smith machine calf raises
24, 15, 15, 12, 9 x 20kg each side

Reverse pec deck rear delt flyes
7, 7, 8, 7, 7, 6

Wide grip lat pull-downs
9, 8, 8, 7, 7 x 65kg

Air squats and stretches supersetted

60 minutes

All except push presses done with slow negatives. Had a nice session training with my daughter and helping her out with her form in between sets




Today: a quadruple header .... rehab, squats with JP, DT massage, and a metcon session with John @ home

[Swuuu]

Thanks Sihan ... it's the thinking that is a killer! I tense up and waste a huge amount of energy so that I'm already fatigued by the time I make the pull

you should train in nyc more often. I don't recall you thinking that much while you were here lollllll

I'm trying to keep more variety in my training and I think you're right that it's a good thing: keeps me more flexible and hopefully will protect me form injuries

Also just amazed to see all the new exercises I guess. Seems like you just keep adding more and more exercises! But, yes I am sure the variety should help with injury prevention too so your body doesn't get accustomed to working the same way over and over again.

Yeah .... it's nice to go training with her. She wants to 'look' the part but she hates being 'objectified' :roll eyes:

haha. I see another training session though. Hopefully she will stay consistent!!


I would quit lifting until it started getting cooler haha. Props to y'all for being able to train like that in the heat.

[jeezyreezy]

You're working out in an uncooled 40C... you cutting lol

[fittofattofit]

you should train in nyc more often. I don't recall you thinking that much while you were here lollllll

That's true ..... NYC is such a great place that good thoughts squeezed out all the bad ones

Also just amazed to see all the new exercises I guess. Seems like you just keep adding more and more exercises! But, yes I am sure the variety should help with injury prevention too so your body doesn't get accustomed to working the same way over and over again.

haha. I see another training session though. Hopefully she will stay consistent!!

I would quit lifting until it started getting cooler haha. Props to y'all for being able to train like that in the heat.

I like variety in my training, it's just that I'd like time to do more of it .... pity we all have to work
I'm hoping this daughter will be consistent .... her older sister is much more distractible but this one is more likely to make training a lifelong habit
Training i the heat is tough but as long as the humidity stays low it's ok

You're working out in an uncooled 40C... you cutting lol

Ha .... I love my food too much to cut! On the very hot days though I do find that all I want to do is drink fluids and I sometimes forget to eat until late in the day





Thursday 12th January 2017

Round 1 .... regular rehab session

35 minutes of mobility work




Thursday 12th January 2017

Round 2 .... squats with JP

Warm-up
Paused squats ... 5 x bar x 5 seconds
Paused lateral lunges ... 5 x bar x 5 seconds each side
Stretch

Squats
5 x 60kg (132lbs)
5 x 90kg (198lbs)
5 x 120kg (264lbs)

Squats ..... EMOM
1 x 130kg (286lbs)
1 x 130kg (286lbs)
1 x 130kg (286lbs)
1 x 140kg (308lbs)
1 x 140kg (308lbs)
Easy and form felt good

Superset
Walking lunges
20 x 60kg (132lbs)
20 x 60kg (132lbs)
with GHD Glute Ham Raises
12 x horizontal to vertical
12 x horizontal to vertical

Superset
Lateral lunges
10 x 40kg (88lbs)
10 x 50kg (110lbs)
10 x 60kg (132lbs)
Getting deep to stretch quads+glutes
with Overhead squats
12 x 30kg (66lbs)
12 x 30kg (66lbs)
12 x 30kg (66lbs)

Metcon .... backward sled drags/walking lunges .... target 10 minutes
Prowler push 100kg+20kg sled=120kg/264lbs x 40 metres
12 x walking lunges BW+two 12kg/27lb kettle bells
Prowler push 100kg+20kg sled=120kg/264lbs x 40 metres
12 x walking lunges BW+two 16kg/35lb kettle bells
Prowler push 100kg+20kg sled=120kg/264lbs x 40 metres
12 x walking lunges BW+two 20kg/44lb kettle bells
Prowler push 100kg+20kg sled=120kg/264lbs x 40 metres
12 x walking lunges BW+two 24kg/53lb kettle bells
8 minutes 05 seconds

Glute and hamstring stretches

55 minutes

The session
Squats ... glute tendon was sticky so we didn't push it. EMOM was light enough = felt very controlled and got deeper with each rep
Walking lunges/GHD GHRs ...
for those that might wonder, this is what I was doing with the GHD GHRs:
https://youtu.be/z15C9UZUbss

I feel it primarily hitting hamstrings, and then glutes, and it's great supersetted with a quad exercise like the walking lunges
Metcon ....
The sled here is smaller than the prowler, with TRX straps attached, so I had to grab onto the stars and tow it backwards
Walking lunges were carrying kettle bells of increasing weight
This felt good and the lunges have stopped being painful. Easily smashed the time target




Thursday 12th January 2017

Round 3 .... DeepTissue Massage

well, not a training session but an hour long heavy duty massage .... felt great after this!





Thursday 12th January 2017

Round 4 .... metcon @ home

100-80-60-40-20 metcon ... partner workout with John
100 wall balls
John 35/35 70 x 20lb wall balls
Me 30 30 x 14lb wall ball

80 kettle bell swings
Me 30/20 50 x 32kg/71lb KB
John 20/10 30 x 32kg/71lb KB

60 Deadlifts
John 8/7/8/7 30 x 120kg/264lbs
Me 9/8/8/5 30 x 120kg/264lbs

40 deadball cleans
John 6/6/6/4 22 x 55kg/121lbs deadball
Me 6/6/6 18 x 55kg/121lbs deadball

20 ring dips
John 7/5 12 ring dips
Me 8 12 ring dips

Assault air bike
10 cals at every break
Me 140 cals total
Jonn 130 cals total

26 minutes

Lots of stretching and warm ups before and after. I felt really loose and flexible after the squats and the massage, so I enjoyed this workout
We structured the metcon so that one of us would work to failure and then pay a 'penalty' of 10 cals on the airbike while the other one cut in.
Wall balls .... this is John's thing: he knocked out a set of 35 to start with, but I was very happy with my 30 rep set ... this is the most I have ever knocked out and I'm starting to feel a bit more natural with these. Because the target to hit is @ 10 ft John has a significant advantage over me. Maybe one day I'll move up to the big boys' ball at 20lbs
KB swings .... I like these much better than John. Did 30+20 compared to John's 20+10
Deadlifts .... ewww. Not a heavy weight for either of us but the fatigue was setting in! Jumping straight off the bike to pull deads is a killer
Deadball cleans .... posterior chain getting smashed now
Ring dips .... these were a relief

37ºC/98ºF so cooled off in the pool followed by a quick beer
After all this I slept like a fcuking log last night

[fittofattofit]

Friday 13th January 2017

Upper body

Push press
6, 6, 6, 6, 6 x 40kg

Smith machine calf raises
24, 15, 14 15, 13 x 20kg each side

Bar dips
8, 8, 8, 7, 7

UH close grip pull-downs
6, 6, 6, 6, 6 x 80kg (176lbs)

Standing cable flyes
12, 10, 10, 8, 8 x 12.5kg per side

Supersetted with loads of air squats

50 minutes




Saturday 14th January 2017

Deadlift form work/Dragon flags (attempts )

Deadlift formwork @ home
Deadlifts .... triples
3 x 60kg (132lbs)
3 x 80kg (176lbs)
3 x 100kg (220lbs)
3 x 120kg (264lbs)
3 x 130kg (286lbs)
3 x 140kg (308lbs)
3 x 150kg (330lbs)
MF @ 160kg

Deadlift EMOM .... every minute on the minute
10 singles x 150kg/330lbs

Double x 150kg
Starting to fatigue

then
Attempting Dragon Flags
5 attempts x pretty half-arsed

~60 minutes


Today I decided to play around with deads and work on form. John 'JTBNY' suggested just trying to grip 'n rip starting at 60kg so that's what I did ... sets of 3 singles starting @ 60kg, trying to set-up quickly and take one breath then pull the bar. Worked up to a triple at 150 that felt pretty good. Had a MF at 160 but I was Ok with that as I'd sort of decided beforehand that if 150 felt good I'd do an EMOM
EMOM: pulling a single rep every minute on the minute, allowed me to work on speeding the set-up. I took a vid of the last rep

https://youtu.be/aKvryVGCs6E


I still take about two breaths too many, pause for a moment and are still too loose. Lots of work for 2017

Went for lunch with my daughter and then came back to try doing Dragon Flags
I was inspired to do this by Trent who was doing 'dragonfly flags'.
This was the vid I used


I had five 'sets' and this was the last one ... I took a vid of them all and they were all similar, although with this one my trainer came in to give me some advice ....
https://youtu.be/LL_kUP2UiHM


The hardest thing was that my arms and shoulders were cramping up from the effort of holding my shoulder blades tight down on to the bench. Got to work at straightening out

[EjnarKolinkar]

Looking solid in that vid Andrew. And your deadlift went well too!

[fittofattofit]

Looking solid in that vid Andrew. And your deadlift went well too!

Thanks Robert! My weight's staying the same but I feel like I'm regaining a bit of muscle and leaning up. Deads are still my nightmare though





Sunday 15th January 2017

Squat form work @ home

Squats
10 x 60kg (132lbs)
10 x 60kg (132lbs)
10 x 80kg (176lbs)
10 x 90kg (198lbs)

Paused squats ... 2 count pauses
5 x 100kg (220lbs)
5 x 100kg (220lbs)
5 x 100kg (220lbs)
5 x 100kg (220lbs)

Squats
10 x 100kg (220lbs)

EZ bar curls
8 x 40kg (88lbs)
8 x 40kg (88lbs)
8 x 40kg (88lbs)
8 x 40kg (88lbs)
8 x 40kg (88lbs)

50 minutes

Testing out the squats at home for the first time in 6 weeks. I've been wary about pushing it too hard because of the glute tendon strain but that's gradually been feeling better. Today's squats felt good .... still painful but feeling that there's plenty of strength there. Was going to do a lot more but my mum and dad came around for a visit so I got to train late in the day and kept t short.
Hope you're all having a great weekend

[doughnutgut]

Certainly the mind. Cos the 150 went up like a single plate per side single.

[fittofattofit]

Certainly the mind. Cos the 150 went up like a single plate per side single.

Thanks Leigh .... I know that I waste a lot of time and energy in getting ready to pull. If I could just commit ...

[jeezyreezy]

Great work on the squats!

[Swuuu]

[QUOTE=fittofattofit;1479085421]That's true ..... NYC is such a great place that good thoughts squeezed out all the bad ones [/quotes]

def a good city. 2017 has to be a good year for a lot of us!!

I like variety in my training, it's just that I'd like time to do more of it .... pity we all have to work
I'm hoping this daughter will be consistent .... her older sister is much more distractible but this one is more likely to make training a lifelong habit

retire again lol. I thought you retired from something. Does your other daughter do any kind of exercise?

Training i the heat is tough but as long as the humidity stays low it's ok


Ha .... I love my food too much to cut! On the very hot days though I do find that all I want to do is drink fluids and I sometimes forget to eat until late in the day

Must be rough to eat on those hot days after hitting legs!! Especially when you do all your crazy supersets

[fittofattofit]

Great work on the squats!

Thanks Jeezy! Just looked back at my log and it was the 18th April 2016, so 9 months ago, that I tore my glute tendon It's been a long, slow road and I've still got a way to go but it was nice to get those squats in

D def a good city. 2017 has to be a good year for a lot of us!!

That's the plan!

retire again lol. I thought you retired from something. Does your other daughter do any kind of exercise?

I did .... I retired from one job when I had two ... I'd love to cut it back a bit more but I've got way too many debts to pay off, and not to mention children to support
The other daughter cycles her bike to Uni but it's only about 1.5 miles She is asking me to help her train as well but somehow I think her first love is cosmetics

Must be rough to eat on those hot days after hitting legs!! Especially when you do all your crazy supersets : eek: : eek:

I've had trouble keeping up the food .... on those hit days all you want to do is drink!







Tuesday 17th January 2017

Deads with JP ..... 41ºC/106ºF

Warm-up superset
Good Mornings
12 x 50kg (110lbs)
12 x 60kg (132lbs)
12 x 70kg (154lbs)
with archer ring rows
10 x each side
10 x each side
10 x each side

Superset
Wide grip pull-ups
8 x BW+5kg/11lbs
5 x BW+10kg/22lbs
4+1 x BW+15kg/33lbs
with GHD Glute Ham Raises
12 x horizontal to vertical x BW+5kg
12 x horizontal to vertical x BW+10kg
12 x horizontal to vertical x BW+10kg
Really hitting hams

Superset
BO yates rows
10 x 80kg (176lbs)
8 x 90kg (198lbs)
8 x 90kg (198lbs)
with Bar humps
10 x 80kg (176lbs)
10 x 90kg (198lbs)
10 x 90kg (198lbs)

Banded Deadlifts ... standing on a purple band (~36kg/80lbs at top)
5 x 50kg (110lbs)
5 x 80kg (176lbs)
5 x 110kg (242lbs)
3 x 130kg (286lbs)
3 x 130kg (286lbs)
3 x 130kg (286lbs)
Concentrating on formant speed form the floor
~80lbs heavier on lockout

Metcon .... deadlifts/bearcrawls .... target 6 minutes
15 x 80kg/176lbs deadlifts
40m x 60kg/132lbs sled tow bear crawl
15 x 80kg/176lbs deadlifts
40m x 60kg/132lbs sled tow bear crawl
4 minutes 30 seconds

55 minutes

The session
GMs/Archer rows SS ...
Great warm-up regime to activate the PC and lats

Wide grip pull-ups ...
BW+15kg ... got 4 great reps and a 5th up to my chin

GHD glute ham raises ...
added weight this time. Smashing the hams

Banded deadlifts ...
Standing on a 1.25" wide band like this:

So no tension on the ground but kicking in at about 2" off the ground and maximum at lockout
Idea was to allow me to set-up and pull at speed but keep the rest of the movement loaded up
130kg x 3 x 3 ... all felt good. Quick off the ground then had to drive the hips for lockout. Sets were of three quick reps each with full reset. Loaded up weight ~165kg at the top

Metcon ...
Designed to finish off the PC ... deads with bear crawls
Bear crawl was towing a sled like this

Finished it easily under the target
Hotasphuk today .... 106ºF

Overall ...
very happy with the session

[jeezyreezy]

Those Wide grip pull-ups keep moving along, always a staple for me

[fittofattofit]

Those Wide grip pull-ups keep moving along, always a staple for me

I think that they are one of the core compounds along with squats, deads and bench! After my shoulder operations pressing has been almost impossible, but pull-ups have helped keep mass on my shoulders. Next stop: weighted pulls with a 45lb plate hanging





Wednesday 18th January 2017

Bro stuff

Seated cable rows
10 x 80kg (176lbs)
10 x 90kg (198lbs)
8, 8, 8, 8, 8 x 100kg (220lbs)

Push presses
7, 7, 7, 7, 7 x 40kg (88lbs)

Hack press calf raises
20, 15, 15, 15, 12 x 220lbs

V grip pull-downs to chest
7, 7, 7, 6, 6 x 80kg (176lbs)

Standing overhead rope triceps extensions
12, 12, 10, 10, 9 x 100lbs

Pec deck
10, 10, 10, 10 x 75kg (165lbs)

Air squats supersetted

55 minutes

All getting a bit easier. Focussing on slow movements and TuT
On call tonight .... way too old for this sh!te

[fittofattofit]

Thursday 19th January 2017 .... on call overnight and no sleep

AM session .... rehab

5 rounds of
Single leg squats .... focus on the negative x 10 reps each leg .... glute tendon rehab
Single handed back hand pulls - low to high .... 10 x each hand using cable pulley .... shoulder, core and hip stability
Single leg Roller board jackknives + push-ups .... 6 x each leg jackknives+12 push ups .... core and shoulder stability and strength
Single handed kettle bell swings .... 8 x each hand x 12, 16, 20, 24, 24kg KBs .... hip hinge

30 minutes




Thursday 19th January 2017 .... 36 hours awake

PM session .... deads/wall balls

Deads ... form work
10 x 60kg (132lbs)
10 x 80kg (176lbs)
10 x 90kg (198lbs)
10 x 100kg (220lbs)
10 x 110kg (242lbs)
1 x 120kg (242lbs)
1 x 130kg (286lbs)
1 x 140kg (308lbs)
1 x 150kg (330lbs)
MF, MF @ 160kg
trying to set-up quickly and just pull
Should have stayed at 150

Wall balls
15, 15, 15, 15, 15 x 14lb ball
Really good mobility for my glute tendon

45 minutes

At this stage I've been awake for 36 hours ... I was daed tired @ 6am, been feeling high all afternoon, now on the way down again.
I decided to do some deadlift form work ... I took vids of everything and every weight including up to 150 felt very light and was pulled within 8 seconds. Load the bar up to 160 and suddenly I don't pull .. smh. Should have known that would happen and should have stayed doing singles at 150
Played around with wall balls trying to get the form more mechanical ...
https://youtu.be/IcKs4__zC30


.... still a way to go but they are a good exercise for mobilising my sick glute tendon

Anyway I'm going to have a good sleep tonight .... facing up to squats tomorrow!

[taydbear7]

How do you like Banded deadlifts?

[viennafat]

I never stop being impressed in here.

36 hours with no sleep and you're in the gym twice.
And all this at almost 70 years old. wow....




All kidding aside, that's great stuff.
I hope you keep progressing with the glute issue.
Things are looking good, though.

[jeezyreezy]

How do you like Banded deadlifts?

You ever try banded flat bench or ohp?

[fittofattofit]

How do you like Banded deadlifts?

They were interesting and I liked them for me because I have so much trouble from the floor: anything that keeps the weight lighter on the floor will help me to work on the speed of my set-up and pull, while still letting my load up the PC for the lockout
It's an easy set-up with standing on the bands as above so I'd interested in knowing what you thought

I never stop being impressed in here.

36 hours with no sleep and you're in the gym twice.
And all this at almost 70 years old. wow....

: D ; )

Ha .... thanks Tom I'll soon be old enough to blow dry my balls in the locker room

All kidding aside, that's great stuff.
I hope you keep progressing with the glute issue.
Things are looking good, though.

The scary thing is that it's 9 months since I strained the glute tendon ... 18th April last year At this stage it just feel like it's never going to go away! It is getting better though and generally training feels good. How's your training going now?

You ever try banded flat bench or ohp?

You know, I've tried it with OHPs and it took me so much by surprise that I nearly clobbered myself on the head with the recoil
Haven't tried it with the bench yet so that's something to try to at home soon






Friday 20th January 2017

Squats with JP

Warm-up
Banded quad/hamstring stretches
Squats ... 10 x bar
Lateral lunges ... 5 x bar each side
Squats ... 10 x bar
Lateral lunges ... 5 x bar each side

Squats
5 x 60kg (132lbs)
5 x 90kg (198lbs)
3 x 110kg (242lbs)
1 x 120kg (264lbs)
1 x 130kg (286lbs)
1 x 140kg (308lbs)
1 x 150kg (330lbs)
F x 155kg (341lbs)
Felt great but got stuck in a deep pause at 155
Glute tweaked so I dumped it

Squats .... every 45 seconds
3 x 110kg (242lbs)
3 x 110kg (242lbs)
3 x 110kg (242lbs)
3 x 110kg (242lbs)
3 x 110kg (242lbs)
Felt great but got stuck in a deep pause at 155
Glute tweaked so I dumped it

Superset
Walking lunges
16 x 70kg (154lbs)
12 x 80kg (176lbs)
12 x 80kg (176lbs)
with GHD sit-ups
16 x full-extension to touch-toes
16 x full-extension to touch-toes

Superset
Lateral lunges
10 x 40kg (88lbs)
10 x 50kg (110lbs)
10 x 60kg (132lbs)
Getting deep to stretch quads+glutes
with Overhead squats
12 x 30kg (66lbs)
12 x 30kg (66lbs)
12 x 30kg (66lbs)

Metcon .... assault bike/Overhead squats/prowler pushes .... target 8 minutes
Assault bike ... 9 cals @ 60 rpm
Overhead squats ... 9 x 30kg (66lbs)
Prowler push 80kg+50kg sled=130kg/286lbs x 40 metres
Assault bike ... 9 cals @ 60 rpm
Overhead squats ... 9 x 30kg (66lbs)
Prowler push 80kg+50kg sled=130kg/286lbs x 40 metres
Assault bike ... 9 cals @ 60 rpm
Overhead squats ... 9 x 30kg (66lbs)
Prowler push 80kg+50kg sled=130kg/286lbs x 40 metres
8 minutes 08 seconds

Glute and hamstring stretches

55 minutes

The session
Squats ...
glute tendon was a tender.
150kg/330lbs felt great
155kg/341lbs felt light on my shoulders ... got deep in the hole and felt the glute tendon click, so dumped the bar
Squats .... triple every 45 secs
110kg x 3 was light. Around 30 seconds rest between each set and no problem. Could have kept on doing this
Walking lunges/GHD sit-ups ...
GHD sit-ups were full hyperextension, then hip-flex up to touch toes

Metcon ...
1st round complete @ 2:24
2nd round complete @ 5:14
3rd round complete @ 8:08
Went full Crossfit at the end: shirt off and rolling on the concrete to cool down!

Getting better but 9 months so far since I injured my glute tendon squatting ... taking soooo long. Still a long way from squatting freely

[koweanguy]

https://youtu.be/PlEqbffhqpE

What on earth?
After 10 reps of 300's.. I would be gasping for air =____=
You made it look too easy..

[fittofattofit]

Bumped over
Friday 20th January 2017

Squats with JP

Warm-up
Banded quad/hamstring stretches
Squats ... 10 x bar
Lateral lunges ... 5 x bar each side
Squats ... 10 x bar
Lateral lunges ... 5 x bar each side

Squats
5 x 60kg (132lbs)
5 x 90kg (198lbs)
3 x 110kg (242lbs)
1 x 120kg (264lbs)
1 x 130kg (286lbs)
1 x 140kg (308lbs)
1 x 150kg (330lbs)
F x 155kg (341lbs)
Felt great but got stuck in a deep pause at 155
Glute tweaked so I dumped it

Squats .... every 45 seconds
3 x 110kg (242lbs)
3 x 110kg (242lbs)
3 x 110kg (242lbs)
3 x 110kg (242lbs)
3 x 110kg (242lbs)
Felt great but got stuck in a deep pause at 155
Glute tweaked so I dumped it

Superset
Walking lunges
16 x 70kg (154lbs)
12 x 80kg (176lbs)
12 x 80kg (176lbs)
with GHD sit-ups
16 x full-extension to touch-toes
16 x full-extension to touch-toes

Superset
Lateral lunges
10 x 40kg (88lbs)
10 x 50kg (110lbs)
10 x 60kg (132lbs)
Getting deep to stretch quads+glutes
with Overhead squats
12 x 30kg (66lbs)
12 x 30kg (66lbs)
12 x 30kg (66lbs)

Metcon .... assault bike/Overhead squats/prowler pushes .... target 8 minutes
Assault bike ... 9 cals @ 60 rpm
Overhead squats ... 9 x 30kg (66lbs)
Prowler push 80kg+50kg sled=130kg/286lbs x 40 metres
Assault bike ... 9 cals @ 60 rpm
Overhead squats ... 9 x 30kg (66lbs)
Prowler push 80kg+50kg sled=130kg/286lbs x 40 metres
Assault bike ... 9 cals @ 60 rpm
Overhead squats ... 9 x 30kg (66lbs)
Prowler push 80kg+50kg sled=130kg/286lbs x 40 metres
8 minutes 08 seconds

Glute and hamstring stretches

55 minutes

The session
Squats ...
glute tendon was a tender.
150kg/330lbs felt great
155kg/341lbs felt light on my shoulders ... got deep in the hole and felt the glute tendon click, so dumped the bar
Squats .... triple every 45 secs
110kg x 3 was light. Around 30 seconds rest between each set and no problem. Could have kept on doing this
Walking lunges/GHD sit-ups ...
GHD sit-ups were full hyperextension, then hip-flex up to touch toes

Metcon ...
1st round complete @ 2:24
2nd round complete @ 5:14
3rd round complete @ 8:08
Went full Crossfit at the end: shirt off and rolling on the concrete to cool down!

Getting better but 9 months so far since I injured my glute tendon squatting ... taking soooo long. Still a long way from squatting freely

What on earth?
After 10 reps of 300's.. I would be gasping for air =____=
You made it look too easy..

... and then I add 40lbs to that and cannot pull a single
Lots of work to do on my deads




Saturday 21st January 2017

Bro stuff

Push presses
7, 7, 7, 7, 7 x 40kg (88lbs)

Standing smith machine calf raises
25, 18, 15, 15, 14 x 20kg/44lbs each side

Wide grip pull-down
10, 10, 10, 10, 10 x 75kg (165lbs)

Standing triceps push-downs
12, 12, 10, 10, 10 x 110lbs

Assault bike @ home
40 cals in 2 mins 50 s

Stretching/air quats

60 minutes





Sunday 22nd January 2017

Lifting session @ home

Lifting session with John
Bench press
10 x 40kg, 8 x 50kg
5, 5, 5, 5, 5 x 60kg (132lbs)
John 5 x 5 x 95kg (210lbs)

Box squats
10 x 80kg
10 x 110kg
10 x 120kg
10 x 130kg
10 x 140kg
John did 5 rep sets.
The box was a lot lower for him

Deadlifts
5 x 60kg
5 x 90kg
5 x 110kg
5 x 130kg
5 x 140kg
John pulled 5 x 160kg
I had a MF

Mini Metcon
Deadball cleans ... 5 x 55kg/121lbs
Farmer's walks ... 60m carrying 2 x 32kg kettle bells
Deadball cleans ... 5 x 55kg/121lbs
Farmer's walks ... 60m carrying 2 x 32kg kettle bells
Deadball cleans ... 5 x 55kg/121lbs
Farmer's walks ... 60m carrying 2 x 32kg kettle bells
Deadball cleans ... 5 x 55kg/121lbs
Farmer's walks ... 60m carrying 2 x 32kg kettle bells
Deadball cleans ... 5 x 55kg/121lbs
Farmer's walks ... 60m carrying 2 x 32kg kettle bells

60 minutes

John came around for a training session but was feeling beat up so we did more of a lifting workout today: bench, squats, deads and a little metcon for good measure. Followed with eggs and bacon outdoors on a warm sunny day, so a perfect way to start a Sunday (apart from the dreads ). Hope you're all having a great weekend!