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  1. Replies
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    Friday fun day 5 rounds with rest in between...

    Friday fun day

    5 rounds with rest in between
    20 band pullaparts
    12 band resisted press-ups
    15 overhead squats with band

    Seated plate clean (ala Joe Defranco)

    2x25 empty bar curls
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    My two cents.... I hurt my back deadlifting a...

    My two cents....
    I hurt my back deadlifting a few years ago. I didn't know I had done it until later when I tried to get changed and fell over trying to lift one leg off the floor. A year later...
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    Is the assault bike the same as a hand bike...

    Is the assault bike the same as a hand bike (excuse the ignorance)? I use this as a finisher sometimes on my Friday bonus day. Max distance in 5 minutes. Great workout.

    Richard
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    Its great that you have started Terry and a warm...

    Its great that you have started Terry and a warm welcome.

    I would get started, but get that pull-up bar purchased ASAP. You need some upper body pulling work to counter act the pushing from the...
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    My main workouts are Monday and Thursday. Friday...

    My main workouts are Monday and Thursday. Friday is a bonus day and today was it. Everything had been worked hard this week except arms (worked v hard whilst working back, chest, shoulders, but not...
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    No reverse hypers? Today Leg press 30-15-8...

    No reverse hypers?

    Today
    Leg press 30-15-8
    Calf press on leg press 4x20

    Chest press 30-15-8
    Horizontal row 30-15-8
    Pec dec 3x15
    rear fly 3x15
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    Simple fit level 6 3 pullups 6 diamond...

    Simple fit level 6
    3 pullups
    6 diamond press-ups
    9 squats
    Max rounds in 10 minutes
    - 14 rounds in 10.06

    Incline raises
    2x8, 1x20 (each side)
    Rear raises 3x16
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    Suggestions from Dan John: Minimalist Training...

    Suggestions from Dan John:

    Minimalist Training | Dan John

    Rich
  9. Replies
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    Forced into changing things up a bit today – Back...

    Forced into changing things up a bit today – Back has been really sore the last few days. I used to have the problem whilst bending at about a 45 degree angle. That still seems to be the case. Once...
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    I was really loving reverse hypers but recently...

    I was really loving reverse hypers but recently they have been leaving me sore. I sometime limit the range of motion and just try and get blood flowing. I know I do them with a Swiss ball on a bench...
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    Core work 30-15-8 Chest press 30-15-8...

    Core work

    30-15-8 Chest press
    30-15-8 Pulldown
    30-15-8 Pec dec
    30-15-8 Horizontal row

    Developmental stretching.

    Between each set of 30 and 15 was a set of farmers walk up and down the gym...
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    Changing things up today: Been using a lot of mod...

    Changing things up today: Been using a lot of mod volume work ala Vince Gironda, mixing in some loaded carries in-between sets.

    Changed to Brian Johnstone density training. 30-15-8 of each...
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    I agree a proper RH would be amazing. I don't...

    I agree a proper RH would be amazing. I don't have access to one in the gym I train at either. I have tried an incline bench with legs hanging down. This allowed for greater range of motion as my...
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    I once asked Louise Simmons about lower back...

    I once asked Louise Simmons about lower back problems and he advised lots and lots of reps (reverse hypers) throughout the day each and every day. Easier said than done for many, but I have a bench...
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    Today is the feel good workout (even more so than...

    Today is the feel good workout (even more so than normal weights)

    Farmers walk
    Walking lunge
    Overhead carry
    Overhead lunge
    Bear hug carry
    Bear hug lunge

    Air bike - max distance in 5...
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    Been using Gironda style training for a while now...

    Been using Gironda style training for a while now and loving it. Mainly 8x8. Was looking into 6x6 for a little change and found the 6x6 rest pause article by Alan Palmieri's. Thought I would give it...
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    I did the following on Monday: Bench/pulldown...

    I did the following on Monday:

    Bench/pulldown - Farmers walk
    Bench/pulldown – Walking lunge
    Bench/pulldown – Overhead carry
    Lat raise – Overhead lunge
    Lat raise – bear hug carry
    - Bear hug...
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    Having re-introduced loaded carries into my...

    Having re-introduced loaded carries into my routine and feeling the benefit again I would echo the sentiments of Dan John and place them first in the order of importance of the basic human physical...
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    Today Core Loaded carries - up and down the gym...

    Today
    Core
    Loaded carries - up and down the gym for each one:
    Farmers
    Lunges
    Overhead carry
    Overhead lunge
    Bear hug
    Bear hug lunge
  20. Replies
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    Great session today: Core work 3x10 chest...

    Great session today:

    Core work
    3x10 chest press with hip flexor stretch in between
    3x10 v-bar pulldown with hamstring stretch in between
    2x30 180 degree front raise with rear foot elevated hip...
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    Core/joint mobility 8x8 V-bar pulldowns First...

    Core/joint mobility
    8x8 V-bar pulldowns
    First four sets supersetted with push dominant air bike
    Second four sets supersetted with pushdowns

    Calves
    Stretch

    Sticking with this set up of one...
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    Core work (front and back) Spin bike 1.00:1.00 x...

    Core work (front and back)
    Spin bike 1.00:1.00 x 2
    8x8 Lat raise
    8x5 pushdowns (in between raises)
    Air bike 30 on 30 off x 4 - 2 pull dominant, 2 push dominant.

    Streamlined session = I like....
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    Hey Owen If the weights are getting heavier...

    Hey Owen

    If the weights are getting heavier then fatigue from all 5 movements is natural.

    You could split it into an A and B workout eg:

    Monday
    Dips
    Pullups
    Squats
  24. OS I agree, but calorie usage wasn't really a...

    OS I agree, but calorie usage wasn't really a goal. Just testing it out and liked it. Great way to start a session and didn't really take too much away from the session goals.

    I had been on the...
  25. Finding new movements, techniques you love?!

    Hey guys and gals

    Today I was about to start my upper body session and I decided to jump on the handbike (hope you know what I mean). I was really enjoying it and decided to go through a Tabata...
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