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Maroubra is white water and massive swell as far as the eye can see. Photos don't do it justice. I couldn't get a better pic as the wind and rain was sideways!!! Crazy
Session was
Bosu squats x 20
20kg lunges x 20
Box squats x 20
2 mins rest
One leg step squats x 20
Calf raises x 45
Lat pulldown x 12
Chins x 12
Lat pulldown x 15
2 mins rest
DB side raise x 15
Heavy DB shoulder press x 12
2 mins rest
Bb curls x 15
Weighted pull ups x 6
2 mins rest
Tricep dips x 22
Weights ring dips x 12
Dry off
You guys have to try this workout. It's BRUTÀL. And you're done in half hour or so.
Bosu squats x 22
Lunges w DBS x 12 each leg
Box squats x 22
2 mins rest
Step ups w/DBS x 20 each leg
Calf raise w/DBS x 45
Heavy lat pulldown x 12
Chins x max
Lat pull downs x 12
2 mins rest
Upright rows x 15
Heavy DB shoulder press x 12
2 mins rest
Barbell curls x 20
DB curls x 12 each arm
2 mins rest
Triceps dips or push downs x 22
Bar or ring dips x 22
Collapse
Great sesh last night. Legs wobbly
430am session today
Took bullnox on an empty stomach. Was ready to party after 5 mins. Now I feel like I could collapse.
Bosu squat x 22
Lunges w Dumbbells x 20 each leg
Prison squats x 22
Rest 2 mins
Step ups w20kg DBS x 22 each leg
Calf raises x 45
Lat pulldown x 13
Chins x 12
Lat pulldown x 15
Rest 2 mins
Upright row x 15
DB shoulder press x 12
Rest 2 mins
Seated DB curls x 20 each arm
Ez bar curls x 15
Rest 2 mins
Triceps dips x 22
Ring dips x 22
Sit-ups x 40
5 sets non stop of
rope climb into muscle ups into 400m run
hard session. Muscle ups got sloppy but after hoiking 100kg up a rope using only my arms, no legs, I'll let it go this time! lol
notice my new LED lighting?
The whole back wall of the gym was painted by my brother with a whole heap of cartoon stuff for the kids. I'll get a pic later, thought I had one on the phone here.
You can see bits of it here before I built the bigger gym. Pretty cool artwork. He also did the design for the climbing wall. He works in graphics for channel 7 and does freelance for fox sports as well. He knows what's up.