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Back operation tomorrow

With my 150kg-160kg bench coming up on friday, i let my chest workout slide yesterday and did gun club.

5x10 bb curls
5x10 db curls
5x10 tricep pushdowns
5x12 tricep dips

Arms felt pumped, but not veiny...
 
I was always wearing of doing heavy tricep workout before bench day. Hence why I do arms on Thursday and Bench on Monday. Good luck with that 150/160!
 
ink81 said:
I was always wearing of doing heavy tricep workout before bench day. Hence why I do arms on Thursday and Bench on Monday. Good luck with that 150/160!
Click to expand...

ha, i was thinking that when looking at my lovely horseshoes after the session, but it wasn't a HEAVY workout, I'm leaving plenty in the tank for Friday. 48hrs in between should be sweet.

Initially I was going to have a day off, but I couldn't live with myself if I'd done nothing...
 
Pumped for tomorrow's 150kg lift. Ill try for 160 if things go well.
Had a little torture session today. Should've timed it. I reckon about 12 mins


21 burpees
21 squats with med ball
21 one handed sledgehammers
15 burpees
15 squats w med ball
15 one hand sledgehammers
9 burpees
9 squats w med ball
9 one hand sledgies

No rest at all
That gave me a headache which has only just subsided. Right in time to make dinner for evvy one.
 
Just proves you don't need a heap of time each day to get a good session and do something that will smash you....
 
got 160kg!! 160.7 to be exact!!
I worked up to 150, got a video of that, then thought id try 160!
Checked video, didnt get a vid of 150, only a photo! haha, but the 160 is here, see below!
4x22.6kg plates = 90.4kg
4x13.6kg plates = 54.4
2x2.5kg plates = 5kg
2x1.25kg plates = 2.5kg
1x8kg bar

160.7kg

MVI_2890 - YouTube
 

See you're da best mayne, you deed it. I would NEVER have gone for that without 2 spotters or at least some safety bars
 
he had the mrs... im sure she could pull 160 off him if necessary

fukn good work man, strong bench.
 
yesterday

front squats 4x10 (with just the bar, felt good thanks @Shrek; )
lunges 4x10
forward bends (hams) 4x10

upright rows 4x10
DB shoulder press 4x10
 
Hams were sore yesterday!!
Did my cross training session.
It went a little something like this:

Two hand rope slam x 15
Med ball twists x 14
400m run
30 sec plank.

1 min rest

Med ball push-ups x 15
Step ups x 10
200m run
30 sec plank

1 min rest

Leg raises x 15
Dips x 15
400m run
30 sec plank

1 min rest

Decline push ups x 12
Burpees x 7
200m run
30 sec plank

1 min rest

21's w/22.6kg plate
Lunge to front fence - 12
400m run
30 sec plank

1 min rest and repeat.
Was tin-fruited. Totally shattered! Lol
 
Then backed up this morning with a bicep bash before work

5x10 bb curls
5 x 10 DB curls
5 x 10 tricep dips
5x10 tricep push downs
 
This arvo was chest

Haven't benched since Friday arvo with the PB. So was interested to see how I went


4x10 bench. Worked up to 120kg

4x10 weighted dips

3xmax low ring flyes.

Now I can sleep well tonight!
 
Last edited:
Short one for time today, no rest

21 ring dips
21 barbell curls
21 rope slams
15 ring dips
15 bb curls
15 rope slams
9 ring dips
9 bb curls
9 rope slams

Chest is goooooone
 
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