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  1. #1111
    Just a gym rat TheProgressiveOne's Avatar
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    Ok 2 week break for holiday and bak into training now..

    Feeling great.

    Started 5/3/1 this morning.

    5/3/1 Front squats

    5 x 47.5
    5 x 55
    10 x 60

    5 x 50
    5 x 50
    5 x 50

    Bb Lunges
    5 x 40
    6 x 40
    8 x 40

    Leg press
    12 x 2pps
    12 x 2pps
    12 x 2pps
    12 x 2pps

    Seat calf raise
    15 x 30
    15 x 30
    15 x 30
    15 x 30
    15 x 30

    Comments
    So good to be back, time to loose 5kg before summer and slowly put on muscle.
    High intensity cardio 3 times per week.

    Fronts felt good. Upper body tomoz
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  2. #1112
    Sleepy moderator scott_donald's Avatar
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    welcome back... where did you head on vacation???
    Sleepy.
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  3. #1113
    Just a gym rat TheProgressiveOne's Avatar
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    Originally Posted by scott_donald View Post
    welcome back... where did you head on vacation???
    Italia!
    So much food bro
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  4. #1114
    Sleepy moderator scott_donald's Avatar
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    Originally Posted by TheProgressiveOne View Post
    Italia!
    So much food bro
    ahhh ye forgot... where you end up visiting???
    Sleepy.
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  5. #1115
    Just a gym rat TheProgressiveOne's Avatar
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    Originally Posted by scott_donald View Post
    ahhh ye forgot... where you end up visiting???
    Venice, florance, Rome, amalfi coast
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  6. #1116
    Registered User andyleee04's Avatar
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    Good Work to all.
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  7. #1117
    Just a gym rat TheProgressiveOne's Avatar
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    Hi anyone who is listening,
    Update:

    Just getting back into things after holiday..have gummed 3-4 times a week, not really following a program, just enjoying lifting.

    16/10/13
    Squats
    Did about 10 sets
    Ranging from 10 x 60kg to 2 x 100kg
    Would love to get that higher

    Full cleans
    5 x 35
    3 x 55
    3 x 55
    3 x 55
    3 x 55
    3 x 60

    Box jumps
    4 sets, medium size

    Single leg box jumps
    3 sets each

    Rowing intervals
    30 sec fast, 30 sec slow
    30 sec fast, 30 sec slow
    30 sec fast, 30 sec slow
    30 sec fast, 30 sec slow
    30 sec fast, 30 sec slow
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  8. #1118
    Sleepy moderator scott_donald's Avatar
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    welcome back lazy ass!!!
    Sleepy.
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  9. #1119
    Just a gym rat TheProgressiveOne's Avatar
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    Originally Posted by scott_donald View Post
    welcome back lazy ass!!!
    Hehe only lazy with my logging
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  10. #1120
    Just a gym rat TheProgressiveOne's Avatar
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    2 workouts on the weekending including cleans, front squats, glute ham raises, Romanian deads, bench press, pull-ups and more

    This morning I did a circuit:
    30kg bar

    15 cleans ss 15 rows ss 15 OHP ss 500m on the rower.

    Repeat 4 times.

    Comments
    Cheeky 20 minute session before work..each round lasted about 4-4:30..
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  11. #1121
    Just a gym rat TheProgressiveOne's Avatar
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    Lifting this week (in no order)

    Front Squats
    4 x 80
    2 x 90 (Want to get this to 100 ASAP)

    DB Bench ss Dips
    8 x 30 ss 8

    Push Press
    2 x 70 (for about 5 sets)

    5km rowing for fun
    20 min interval sprints for fun

    Few other bodybuilding type things but keeping it kinda casual for now, very busy with the new business so not really following a program. Just spending roughly 4 x 45 min sessions in the gym,
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  12. #1122
    Sleepy moderator scott_donald's Avatar
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    i am trying to keep mine to that length too... this time of year i would go to 3 sessions but trying 4 shorter ones...

    solid lifting over the week...

    Whats the new business???
    Sleepy.
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  13. #1123
    Just a gym rat TheProgressiveOne's Avatar
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    Originally Posted by scott_donald View Post
    i am trying to keep mine to that length too... this time of year i would go to 3 sessions but trying 4 shorter ones...

    solid lifting over the week...

    Whats the new business???
    Web design and management. busy as.

    yeah 4 short sessions are the way to go!

    u been staying away from the sweet sugary treats i hope hahaha
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  14. #1124
    Sleepy moderator scott_donald's Avatar
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    Originally Posted by TheProgressiveOne View Post
    Web design and management. busy as.

    yeah 4 short sessions are the way to go!

    u been staying away from the sweet sugary treats i hope hahaha
    na... love sweet things too much...
    Sleepy.
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  15. #1125
    Just a gym rat TheProgressiveOne's Avatar
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    Originally Posted by scott_donald View Post
    na... love sweet things too much...
    Me too lol
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  16. #1126
    Just a gym rat TheProgressiveOne's Avatar
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    Did legs the other day included

    Front squat
    85 x 3
    90 x 2 (felt strong)

    Rack deads
    Pullsdowns
    Lying Ham curl
    Leg press

    Few other things like that
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  17. #1127
    Just a gym rat TheProgressiveOne's Avatar
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    30/4/14

    Upper

    Cycle Bench Press (1 + 1/4 reps)
    5 x 70
    5 x 75
    5 x 75
    5 x 80
    5 x 80

    Dead Hang Chins ss Dips
    5 x 20 ss 9 x 20
    5 x 20 ss 9 x 20
    4 x 20 ss 9 x 20
    4 x 20 ss 9 x 20

    Scott Curls ss Rope Tricep Pullovers
    6 x 15 ss 12 x 35
    6 x 15 ss 12 x 35
    6 x 15 ss 12 x 35
    6 x 15 ss 12 x 35

    Conditioning Work
    24kg KB Swings
    1 min on, 1 min off x 5 sets


    Comments:
    Back from the dead.
    Still been hitting the gym but busy with http://ptprophet.com to do much on here.
    More workouts to come over the next few weeks.
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  18. #1128
    Registered User nwskier's Avatar
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    Hey welcome back!
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=172026463

    IG: liftmountains
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  19. #1129
    Sleepy moderator scott_donald's Avatar
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    dam welcome back!!!

    great first posted session in 6 months!!!
    Sleepy.
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  20. #1130
    I Repaired. WillNotBreak's Avatar
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    Change avi and stats to reflect newfound swoleness!
    #61

    * The opinions of this salty dog are out of bitterness and spite, no matter the advice given the bottom line is that you should turn the other direction and walk away from law enforcement. Also change your criminal justice major or I will punch your face.
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  21. #1131
    Just a gym rat TheProgressiveOne's Avatar
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    Originally Posted by nwskier View Post
    Hey welcome back!
    Thanks brother! How you been?

    Originally Posted by scott_donald View Post
    dam welcome back!!!

    great first posted session in 6 months!!!
    yeah bruvz, still been going good.
    Got a proper program now so really going hard.

    Originally Posted by WillNotBreak View Post
    Change avi and stats to reflect newfound swoleness!
    haha i look worse
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  22. #1132
    Registered User nwskier's Avatar
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    Originally Posted by TheProgressiveOne View Post
    Thanks brother! How you been?
    Not too much, just busy working, lifting and skiing (though the ski season is one the down now)

    Actually in MEL this Saturday for 4 days, and back again the following week for work. Working the ski expo on Sunday

    I'm gonna have to hit up that Doherty's place again one day. That place was sweet and original.
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=172026463

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  23. #1133
    Sleepy moderator scott_donald's Avatar
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    must be some program only lifting every 10 days or so...
    Sleepy.
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  24. #1134
    Just a gym rat TheProgressiveOne's Avatar
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    Originally Posted by scott_donald View Post
    must be some program only lifting every 10 days or so...
    Every 100 days actually.!

    Originally Posted by nwskier View Post
    Not too much, just busy working, lifting and skiing (though the ski season is one the down now)

    Actually in MEL this Saturday for 4 days, and back again the following week for work. Working the ski expo on Sunday

    I'm gonna have to hit up that Doherty's place again one day. That place was sweet and original.
    Nice one!
    My weekend is packed but def head down there.

    Hope work is well
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  25. #1135
    Registered User nwskier's Avatar
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    Originally Posted by TheProgressiveOne View Post
    Every 100 days actually.!



    Nice one!
    My weekend is packed but def head down there.

    Hope work is well
    yep, not looking forward to long ass flight tomorrow but usually a nice light workout does the trick on arrival getting used to the time change.

    will be in Melb on Sat through Tue and again the following Tue-Thu if you're around. Schedule is super tight and all across the board, but will definitely get in some lifting, good eats and absolutely some damn good coffee. so.excited.for.the.melbourne.coffee haha

    hey any eating challenges lately? how's footie going?
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=172026463

    IG: liftmountains
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  26. #1136
    Just a gym rat TheProgressiveOne's Avatar
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    Highlights this week:

    Deadlifted with chains for the first time ever (was mad)

    Been doing heaps of sled and conditioning work.

    Been doin gym 2 times per day, 6 times per week

    Sitting at 88kg
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  27. #1137
    Just a gym rat TheProgressiveOne's Avatar
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    Originally Posted by nwskier View Post
    yep, not looking forward to long ass flight tomorrow but usually a nice light workout does the trick on arrival getting used to the time change.

    will be in Melb on Sat through Tue and again the following Tue-Thu if you're around. Schedule is super tight and all across the board, but will definitely get in some lifting, good eats and absolutely some damn good coffee. so.excited.for.the.melbourne.coffee haha

    hey any eating challenges lately? how's footie going?
    Nah bro hardly any of that stuff lately, jut smashing gym hard...

    Not playing this year man! Growing my company instead!
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  28. #1138
    Sleepy moderator scott_donald's Avatar
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    why not post the workouts then???
    Sleepy.
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