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Back operation tomorrow

Deck of cards w/arm demolition this morning

Hearts = ez bar curls
Diamonds = seated DB curls
Spades = tricep dips
Clubs = overhead tricep rope extension

Ace = 400m run
Kings = 400m run
Queens = 21s w/25kg plate
Jacks = 30 crunches

Arms were burning. Legs tired. 4km fun run tomorrow.
 


This tomorrow. Hoping to break 20 mins. Last year did 21 mins. The year before 20 mins. Depends on the weather too.
It's a good day down there if anyone's around. Big carnival at the beach. Rides, markets, beers and the fun run.

http://maroubrafunrun.com.au
 
4km maroubra fun run today. A few good hills. Fucken hot too. Swim after was unreal.
20:29. Happy with that.

Pretty sure the winner did it in 15 mins!!

Edit: winner in less than 15 mins and was a 15 year old!!! Cray cray
 
Last edited:
Chest & delts last night

Push-ups 3x20
Bench 6x12
Ring dips 4x15
Upright rows 4x12
Arnie press 4x10
3x Shoulder superset -
10xside raises into 10xfront raises into 10xrear delt raises
3x30 crunches
 
Commando training today.
(The bloke, not training without undies lol)
1km run
20 prison squats

400m run
Into
15 upright rows
Into
30 crunches

3 lots of that non stop.

2 mins rest

1.6km run
Into 3 mins of non stop prison squats.

Sweating like a man on a rape charge. Too stupid hot for that. Should've waited til dark. Hahah I'm fucked now
 
Quite tired after that session yesterday, couldve slept all day. 2 kids & work made that wish impossible.
 
Legs last night
Zombie step ups w/20kg bb
6x20/18/16/14/12/10
Prison squats 6x15
Lunges 4x20
SLDL 4x8
 
I saw probably that same truck moving exactly the same sort of tyres on Tuesday at Arncliffe...
Thought the same thing ha ha
 
Someone is having supply issues, 3 different types of tyres.

Should see the trucks carrying the tyres for the big 797's
 
X training tonight

Upright row x 10
Side raises x 12
Run 400

Ohead tricep x 15
Single arm bb x 10 each arm
Run 400

Muscle ups x 3
Calf raise x 20
Run 400

Handstand push-ups x 6
Ez curls x 12
Run 400

Ring dips x 12
Chins x 10
Run 400

Did that twice. Happy with muscle ups. Got 4 out on the 2nd set. Spewing I didn't film it.
 
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