• Keep up to date with Ausbb via Twitter and Facebook. Please add us!
  • Join the Ausbb - Australian BodyBuilding forum

    If you have any problems with the registration process or your account login, please contact contact us.

    The Ausbb - Australian BodyBuilding forum is dedicated to no nonsense muscle and strength building. If you need advice that works, you have come to the right place. This forum focuses on building strength and muscle using the basics. You will also find that the Ausbb- Australian Bodybuilding Forum stresses encouragement and respect. Trolls and name calling are not allowed here. No matter what your personal goals are, you will be given effective advice that produces results.

    Please consider registering. It takes 30 seconds, and will allow you to get the most out of the forum.

Back operation tomorrow

Weights tonight

Plank 3x1min
Lunges (60kg on bar) 3x20
Lat pull down 3x15
Close grip chins 3x10
Supermans 4x20
Seated DB curls
S/S standing DB curls (twice as heavy)

Then I superset that workout with putting together the new cot. Awesome

 
Last edited:
Weights last night.

Bench 3x10
90kg/110kg/125kg

Ring dips 3x10 w/20kg vest

Arnie press 3x15
Upright row 3x15
Shrugs 3x15

Tricep dip3x15
Push downs 3x10

Calf raise 6x20

 
Run swim Run this arvo at clovelly.
Water was beautiful.
So many hot chics sunbaking today too.
8 swims and 8 runs around the bay, took about 45 mins I think. Felt great

 
GUZZLA said:
Did you get any more blisters on your tootsies
Click to expand...

Nup, wore old sneakers today.
They made the swim leg harder, especially the first one, I was like, "fuck, what was I thinking, I'm gonna sink". But it wasn't too bad and my precious toes are in mint condition! Tough session, I'm totally spent now
 
as enjoyable as putting together cot should be, fuck its a frustrating experience, the things are a pittb to assemble....
 
Weighs on Friday

Ring dips w/20kg vest 3x10
Decline push-ups 3x20

Seated DB shoulder press 3x12
Side raises 3x12

Tricep dips 3x20
Planks 3x1min

Calf raises 4x20

And went to the roosters game last night
 
Weights last night

Planks 3x1min
Lat pull down 3x12
Rope chins 3xmax 9/8/5 (with 20kg vest)
Lunges 3x20
Handstands x 10
Supermans 3x20
Seated DB curls 3x20
 
Weights last night

Bench Press

3x10
100kg/120kg/130kg

Ring dips 3 x 12
bw/bw/20kg vest

Arnie Press 3 x 15
Upright row 3 x 10
Shrugs 3 x 12

Tricep pushdown 3 x 12
Tricep Dips 3 x 12

BB calf raise 6 x 20

Also found this little guy sneaking around on the plates when loading bench





And cooked this last night, SOOO tasty

 
Training today was my run/swim/run at clovelly.
I did 10 laps, took 50 mins.
I'm stuffed now. 10 swims and 10 good runs have hammered me. I was going to stop on 9, but there were so many hot women walking about in bikinis, it was rude to stop before 10 laps lol.
On a sunny day there's no better way to train. Suns out, guns out!
 
Last edited:
Tough session last night

Sit ups 3 x 30
Supermans 3 x 20

Lunges 4x20 3/4th set with 10kg DB's
One legged squats off box 4x10 each leg

Wide Chins 4 x 10 (3rd and 4th set with 20kg vest)
Reverse chins 4 x max 15/11/11/7 (last two sets with vest 20kgs)

Reverse EZ curls 3x15
 
Weights today
Have done two 17 hour days in a row, I'm dying for a good sleep. But got this out today

Dips 4x12
Decline push-ups 4x15

DB seated arnie press 4x15 each arm. And last set I kept one arm up did that alternatively. Tough
Then side raises 3x12

Tricep dips 5x10
Tricep push downs 3x12

BB calf raises 5x20
 
Cross trainjng tonight. Deck of cards

Hearts = chins
Diamonds = tricep dips
Clubs = ring dips
Spades = sit-ups
Ace = 400m run with 5kg Dbs
Kings = 3 x handstands
Queens = 1 min plank
Jacks = 10 x one arm sledgies each arm
Joker = 20 db shoulder press

1.6km run
40 DB shoulder presses
4 mins of planking
12 attempts at handstand
40 one arm sledgies each arm
54 chins
54 ring dips
54 tricep dips
54 sit-ups

Followed by a nice hot Epsom salts bath!! I'm tin-fruited now
 
Happy how legs are going. No squats either. Running, lunges, step ups and one leg squats are doing the job
 
Thought I'd try something different today.
I did the deck of cards, but did heavy bench for one of the suites. 110kg on the bench. Doing ten of them right after the 400m run tested me, that's for sure.

Here's how it went today




Feeling fit

 
You must log in or register to reply here.
Menu
Log in
Register