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Back operation tomorrow

big sesh this morning, gee its getting crisp in the morning....
Still doing the Casey Viator program, will do so for a couple more weeks, my legs have never been bigger, its amazing.

Bosu squats x 22
Lunges w 20kg DBs x 22
DB squats x 20

Rest 2 mins

Step ups w DBs x 40
Calf raise w DBs x 45
Lat pulldown x 15
Chins x max (12)
Monkey chins x max (5)

Rest 2 mins

DB shoulder press x 15
Upright row x 15

Rest 2 mins

Ez bar curls x 20
DB curls x 20

Rest 2 mins

Tricep dips x 22
Ring dips x max (7)

cold shower after to cool down, then breakfast. Hitting the wall at work now, still a few hours to go and kids training this arvo...
 
Commando sesh last night

1km run warm up
Dynamic stretching

5 sets non stop of
Rope climb into 3 muscle ups into 400m run
2 mins rest
1km run to finish myself off
 
Good early session today before kids footy. One more week of this program and I'll move on.

Bosu squats x 22
DB lunges x 22
DB squats x 22

Rest 2 mins

DB step ups x 40
DB calf raises x 45
Wide chins x 12
Close chins x 12
Monkey chins x 6
Rest 2 mins

DB shoulder press x 20
Upright row x 20

Rest 2 mins

DB curls x 20
Ez bar curls x 10

Rest 2 mins

Trixep dips x 22
Ring dips x 20

Die
 
What weight do you use for the DB lunges?

Your muscular endurance must be off the charts to do all that volume in between rests lol
 
Jungnaut said:
What weight do you use for the DB lunges?

Your muscular endurance must be off the charts to do all that volume in between rests lol
Click to expand...

The legs get very wobbly after that 60 rep set. And after the 40 odd rep step-ups, the heart is racing!
 
Viator special again this morning. Gee its crisp at 4am fucken hell.

Bosu squats x 22
Lunges w 20kg DBs x 22
DB squats x 20

Rest 2 mins

Step ups w DBs x 40
Calf raise w DBs x 45
Lat pulldown x 15
Chins x max (12)
Monkey chins x max (5)

Rest 2 mins

DB shoulder press x 15
Upright row x 15

Rest 2 mins

Ez bar curls x 20
DB curls x 20

Rest 2 mins

Tricep dips x 22
Ring dips x max (7)

Legs wobbly for ages, cold shower and good brekky afterwards certainly helps tho!
 
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