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Back operation tomorrow

taurus said:
Be careful mate, saying that in some parts of ausbb is an offence which carries a lifetime ban. Lol
Click to expand...
oh so true, but tell me your secret to getting guns like that, it MUST be from curling in the squat rack..........right??????
 


Just finished clovelly run/swim
Only 8 laps today. Have done x-training 3 days in a row now. Legs are tired. No hot chix sunbaking or walking around in bikinis today either. Damn these cloudy Tuesday arvo's lol

Water was sensational too. Beautiful. Even without goggles I saw a few big fish. Low tide as well, couldn't dive in, had to use the steps

 
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Neddysmith said:
Should have taken a spear with you and caught Dinner at the same time....
Click to expand...

mate, wouldve been unreal, but Clovelly is now a national park, & spearing is a massive no-no unfortunately!! But I will take my daughter there again before it cools up for some snorkeling!
 
Weights last night, just before the storm hit.
Sit-ups 3x30
Supermans 4x20

Wide chins 10/10/8 (last set with 20kg vest)
Close grip reverse chins 10/10/6 (last 2 sets with 20kg vest)

Step ups 20/20/20 (last set with 10kg dbs in each hand)
One leg squats, went deeper than before, 20/20/20

EZ bar reverse curls, 4x15

Good session.
 
Jungle gym workout in mollymook

Chins 3x12
Push-ups 3x15
Close chins 4x8
Dips 4x12
Sit-ups 5x20







Lovely weekend away with my 2 favourite girls. Not long now til baby #2 comes along!!!
 
Deck of cards tonight

I pulled 3,8 then 10 of the clap push-ups. Killed me. Arms were gone today. Tough session.

Hearts - clap push-ups
Clubs - one leg squat
Diamonds - reverse chins
Spades - saia curls (DB curls into press)
Ace - 400m run
King - 21s with 22kg plate
Queen - 10 side raises
Jack - handstands
Jokers - 10 burpees

55 clap push-ups
55 reverse chins
55 one leg squats
55 saia curls
20 burpees
1.6km run
40 side raises
4x 21's
10 or so attempted handstands.

Sweaty session
 
Weight last night, big session, Im tight as a nun's nasty today

planks 3x1min
Supermans 3x20

Bench 3x10 100/110/125
Ring dips 3x12 bw/bw/20kg vest

DB press 3x10
side raises 3x12

Wide chins 3x10 all bodyweight
reverse grip chins 3x10 bw/bw/20kg vest x7 (grip was fucked by this stage)

Lunges 3x20 all bodyweight
One leg squat 3x10 bodyweight

BB calf raises 4x20

tin-fruited
 
Clovelly run/swim/run this arvo
Water was sensational.
Legs felt heavy. But I got 10 laps in. Took just under an hour. Stopped for a sip at laps 6,8&9.
 
Weights this morning at 430am. I have a busy afternoon ahead & same for the weekend, it was the only time i could squeeze one in.

Situps 3x30
Supermans 3x30

Ring dips 3x15 bw/bw/20kg vest x 10
Decline Pushups 3x20

DB curls to shoulder press 3x10 (fucken hard exercise)
Arnie Press 3x12

Reverse chins 3x10 bw/bw/vest w 20kg x 8
Wide chins 3x10 bw/20kg/20kg x 8

Calf raises 4x20
 
Deck of Cards yesterday morning before everyone got up. Big day saturday building a loft bed for our eldest, so we could move the computer etc from the study (which is now the nursery). Which also meant re-wiring the power and data to the new location. Theres some nails under our house, which i found out the hard way! lol

View attachment 9416

anyway, deck of cards

Hearts - chins
Clubs - ring dips
Diamonds - one leg squats off step
Spades - saia curls (DB curls into press)
Ace - 400m run
King - Single arm Sledehammers
Queen - 1 min plank
Jack - 30 second wall handstands
Jokers - 21's

55 clap chins
55 ring dips
55 one leg squats
55 saia curls

1.6km run
4 mins of planking
40 sledgehammers each arm
2 min handstand hold.


Then watched generation iron last night. Felt small after watching that lol
 
Long day yesterday, managed to squeeze in a deck of cards late last night. Hopefully getting in a weights session today..

Hearts - chins
Clubs - ring dips
Diamonds - one leg squats off step
Spades - saia curls (DB curls into press)
Ace - 400m run
King - Single arm Sledehammers
Queen - 1 min plank
Jack - 30 second wall handstands (getting easier everytime)


55 chins
55 ring dips
55 one leg squats
55 saia curls

1.6km run carrying 2x5kg dbs
4 mins of planking
40 sledgehammers each arm
2 min handstand hold.
 
Weights tonight

Sit-ups 3x30
Supermans 3x20

Bench 3x12
100/110/125
Ring dips 3x10 w/20kg weight vest
Upright row 3x12 s/a side raises x12

Chins wide 3x12
Rev chins 3x8 w/20kg vest

Step ups 3x30
Lunges 3x20 superset calf raises

Happy with back. Extra cardio may have taken a toll on my calves but I'm leaner than I have been for a while.
 
Didnt make it to Clovelly for my run/swim. It was too nice a day & it would have been busy there.
Smashed out a deck of cards anyway, tough, hot session yesterday arvo

Hearts - chins
Clubs - ring push-ups
Diamonds - one leg squats off step
Spades - saia curls (DB curls into press)
Ace - 400m run
King - Single arm Sledehammers
Queen - 1 min plank
Jack - 30 second wall handstands (getting easier everytime)


55 chins
55 ring push-ups
55 one leg squats
55 saia curls

1.6km run carrying 2x5kg dbs
4 mins of planking
40 sledgehammers each arm
2 min handstand hold.

Heres a quick pic of my handstand holds, getting easier!

 
Did the Raw Challenge today with a friend (see pic below) That's the monkey bars, real tough, arms were gone by the time we got to the other side. Fun day actually. Hot and a tough course if you're running the whole way. 7km I think it was. The ice bath swim was freezing and some of the mud was quite deep. Pretty sure no one in my wave beat me lol. Good day out
 
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