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Back operation tomorrow

Chest and delts last night

Push-ups 2x30
Decline push-ups with 20kg vest. 4x15
Bench 4x12
Dips with vest 4x10

Arnie press 4x12
Upright row 4x10
Wall handstand 4x30 seconds
 
Deck of cards last night

Ace = 400m run
King = 400m run
Queen = Muscle up
Jack = 30 sec plank
hearts = straight arm pushdowns
diamonds = tricep dips
spades = reverse curls
clubs = db side raises

Here's the maths
8x400m = 3.2km
2 mins worth of planks
4 muscle ups
54 tricep dips
54 straight arm pushdowns
54 side raises
54 reverse curls

Was a tough session, and at one point I got 3 runs in a row followed by a muscle up, i was rooted. Really wanted a sleep in today, but have commited to my 5am walks before breakfast, today was tough getting up lol
 
Last edited:
Back last night

Lat pulldowns 3x20
Chins 6x10
Ring pull ups 4x15
Bent BB rows 4x15

And also tried the one arm wrist hold chin. Got 3 reps out! [MENTION=7082]jzpowahz[/MENTION];


 
Legs tonight
6x20/18/16/14/12/10
Zombie step ups
(With arms out in front, barbell across shoulders)

Prison squats 4x15

Lunges 2 x 30

SLDL 4x12
 
Thanks [MENTION=9034]kaz[/MENTION];


As I have my daughters gymnastics comp tomorrow, all day, I'll be integrating my arm session and deck of cards into the one super mutant mega fuck you workout. Details to come lol
 
Deck of cards w/arm demolition

Hearts = ez bar curls
Diamonds = hammer curls
Spades = tricep push downs
Clubs = overhead tricep rope extension

Ace = 400m run
Kings = 400m run
Queens = 30 second wall handstand
Jacks = 30 crunches

Arms were burning. Legs tired.
 
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