Off-season: Lean, Mean, Conditioned Machine

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    new program: was EFFING HARD AS

    Clap push ups 3 x 3 at BW
    SS
    Push Press 5 x 5 x 65kg

    complex 1 (superset)
    1 arm DB flat bench 2 x 12 x 20kg
    1 arm half kneeling DB O/H Press 2 x 15 x 15kg
    1 arm incline DB Press 2 x 15 x 20kg
    close grip press 2 x 15 x 50kg

    Complex 2 (superset)
    BW Dips 3 x 12
    Tricep extension 3 x 12 x 30kg
    Incline DB Flye 3 x 12.5kg

    Mobility:
    Prone Scaptions (trap 3 raises) 2 x 12 x 2kg
    external rotation with band 2 x 12
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    Quote Originally Posted by runner_79 View Post
    new program: was EFFING HARD AS

    Clap push ups 3 x 3 at BW
    SS
    Push Press 5 x 5 x 65kg

    complex 1 (superset)
    1 arm DB flat bench 2 x 12 x 20kg
    1 arm half kneeling DB O/H Press 2 x 15 x 15kg
    1 arm incline DB Press 2 x 15 x 20kg
    close grip press 2 x 15 x 50kg

    Complex 2 (superset)
    BW Dips 3 x 12
    Tricep extension 3 x 12 x 30kg
    Incline DB Flye 3 x 12.5kg

    Mobility:
    Prone Scaptions (trap 3 raises) 2 x 12 x 2kg
    external rotation with band 2 x 12
    Sounds like u really pushed hard, well done ...should be proud
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    Quote Originally Posted by runner_79 View Post
    Today's training.

    Barbell MONSTER COMPLEX

    90kg DL
    60kg hang clean
    60kg ATG squat
    70kg Bench press

    7 sets, 6 reps 90secs rest in between complex

    168reps in 30mins. Whoop
    Nice!

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    Quote Originally Posted by runner_79 View Post
    new program: was EFFING HARD AS

    Clap push ups 3 x 3 at BW
    SS
    Push Press 5 x 5 x 65kg

    complex 1 (superset)
    1 arm DB flat bench 2 x 12 x 20kg
    1 arm half kneeling DB O/H Press 2 x 15 x 15kg
    1 arm incline DB Press 2 x 15 x 20kg
    close grip press 2 x 15 x 50kg

    Complex 2 (superset)
    BW Dips 3 x 12
    Tricep extension 3 x 12 x 30kg
    Incline DB Flye 3 x 12.5kg

    Mobility:
    Prone Scaptions (trap 3 raises) 2 x 12 x 2kg
    external rotation with band 2 x 12
    Nice. Adding in therapy for my shoulder impingement syndrome. Scaption. Protraction. Ext rotation. Good stuff bro. Liking what I see
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    I'm headin over now Scotty.
    Its good stuff aye
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    Nice workout...really like the look of that.
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    Agree with Bolt... really like all those complex supersets.
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    Quote Originally Posted by bolt10 View Post
    Nice workout...really like the look of that.
    Thx bud

    Quote Originally Posted by wasme View Post
    Agree with Bolt... really like all those complex supersets.
    Its such a hard task when not training a dif body part next movement. The dips, and extensions were brutal.
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    Quote Originally Posted by runner_79 View Post
    Thx bud



    Its such a hard task when not training a dif body part next movement. The dips, and extensions were brutal.

    I can imagine.. impressive brother.
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    Thx bruv
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    Hard work pays off brother and you def doing that!! Remember you battle yourself every day!! So make sure you win lol.
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    You do yours for time as well?
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    Quote Originally Posted by packers6211 View Post
    Hard work pays off brother and you def doing that!! Remember you battle yourself every day!! So make sure you win lol.
    He works incredibly hard, every day.. inspires me to do the same
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    Quote Originally Posted by packers6211 View Post
    Hard work pays off brother and you def doing that!! Remember you battle yourself every day!! So make sure you win lol.
    Thx hulkster.

    Quote Originally Posted by PalmFist View Post
    You do yours for time as well?
    I just do it with form. Can't afford any injury at the moment but will time stuff soon.
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    todays workout:-

    high bar back squat
    140kg 4x4 (3min rest)

    Complex 1:
    single leg Rumanian Deadlift - 3 x 12 x 40kg (30 secs rest)
    SS
    Split squat with Hip activation- 3 x 12 x 40kg

    Complex 2:
    leg press - 3 x 18 x 180kg (20 secs rest)
    SS
    Swiss ball leg curls 3 x 15

    Complex 3:
    barbell rollout 3 x 20 (20secs rest)
    KB Swing 3 x 20 x 24kg (20secs rest)
    dorsiflexion band pulls 3 x 20

    good workout. feeling DOMS already...

    I have some hate though...
    I am eating at a deficit and my legs are growing...like wtf...so pissed off!!!!!!!!

    my outer quads are bigger and my inner thighs are too cause I can feel my pants getting tighter... HELP ME PPL'z
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    Quote Originally Posted by runner_79 View Post
    todays workout:-

    high bar back squat
    140kg 4x4 (3min rest)

    Complex 1:
    single leg Rumanian Deadlift - 3 x 12 x 40kg (30 secs rest)
    SS
    Split squat with Hip activation- 3 x 12 x 40kg

    Complex 2:
    leg press - 3 x 18 x 180kg (20 secs rest)
    SS
    Swiss ball leg curls 3 x 15

    Complex 3:
    barbell rollout 3 x 20 (20secs rest)
    KB Swing 3 x 20 x 24kg (20secs rest)
    dorsiflexion band pulls 3 x 20

    good workout. feeling DOMS already...

    I have some hate though...
    I am eating at a deficit and my legs are growing...like wtf...so pissed off!!!!!!!!

    my outer quads are bigger and my inner thighs are too cause I can feel my pants getting tighter... HELP ME PPL'z
    Impressive stuff! The leg press and the back squat weights especially! I wanna get that strong one day , should be very proud
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    Quote Originally Posted by runner_79 View Post
    todays workout:-

    high bar back squat
    140kg 4x4 (3min rest)

    Complex 1:
    single leg Rumanian Deadlift - 3 x 12 x 40kg (30 secs rest)
    SS
    Split squat with Hip activation- 3 x 12 x 40kg

    Complex 2:
    leg press - 3 x 18 x 180kg (20 secs rest)
    SS
    Swiss ball leg curls 3 x 15

    Complex 3:
    barbell rollout 3 x 20 (20secs rest)
    KB Swing 3 x 20 x 24kg (20secs rest)
    dorsiflexion band pulls 3 x 20

    good workout. feeling DOMS already...

    I have some hate though...
    I am eating at a deficit and my legs are growing...like wtf...so pissed off!!!!!!!!

    my outer quads are bigger and my inner thighs are too cause I can feel my pants getting tighter... HELP ME PPL'z
    Not a bad problem to have lol! Feel free to throw some leg growth my way! My legs are quite strong but relatively small...
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    Yeah don't bytch about the legs growing homie. >>>People would kill for that<<<
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    I look at weights and they get bigger :/
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    Quote Originally Posted by runner_79 View Post
    I look at weights and they get bigger :/::::
    Wish my arms could do that lol
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    Quote Originally Posted by wasme View Post
    Wish my arms could do that lol
    Lol me too!!
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    it would be nice to train legs for "toning" ahahhhahahahahahahahahahahahah ahahahahah
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    Kel took me to ribs and rumps last night
    200 g steak and half grilled chicken and veg.

    No brekky today but, just had meal 1 of roast chicken breast and broccoli with hot salsa.

    Training today at 4pm.

    I have some new goodies to use.

    1 scoop Cordyen NAN02
    Rpg BCAA at 1 scoop intra w/o
    Enhanced pre with 2g COP.

    Sleep time is GHBlast by Dorian Yates
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    Training
    Snatch grip rack pulls
    3 x 10 x 100kg

    Pull ups bw x 3 x 12
    SS
    Wide grip rows 3 x 15 x 60kg

    DB row 2 x 15 x 25kg

    BB shrug 100kg x 3 x 12
    ss
    Bent over rear delt flies 5kg x 3 x 12
    SS
    Face pulls 3 x 12 x 15kg (arms higher than shoulder level)

    Preacher curl 2 x 12 x 25kg

    Scapula band decompression 2 x 12
    ss
    External rotation 2 x 12

    6 x 300m shuttles
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    Goodnight bro nice volume!! ROW ROW ROW YOUR BACK STRAIGHT TO THE IFBB SHOW!!!
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    Quote Originally Posted by packers6211 View Post
    Goodnight bro nice volume!! ROW ROW ROW YOUR BACK STRAIGHT TO THE IFBB SHOW!!!
    Do you sing that to your boy? Lol
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    http://www.youtube.com/watch?v=gwo3VSTILDc

    this was fun. 70kg Full clean and press
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    Quote Originally Posted by runner_79 View Post
    http://www.youtube.com/watch?v=gwo3VSTILDc

    this was fun. 70kg Full clean and press
    Can't watch that vid man it says its private
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    Still going strong!
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    Quote Originally Posted by PalmFist View Post
    Still going strong!
    Videoing this was awesome too, inspiring to watch the amazing strength and endurance Chris has
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    Quote Originally Posted by runnerschick View Post

    Videoing this was awesome too, inspiring to watch the amazing strength and endurance Chris has
    I figured that was you back there
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    She sneaks in the mirror
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    Clap push ups 3 x 3 at BW
    SS
    Push Press 4 x 4 x 70kg

    complex 1 (superset)
    1 arm DB flat bench 2 x 12 x 20kg
    1 arm DB O/H Press 2 x 15 x 15kg
    1 arm incline DB Press 2 x 15 x 17.5kg
    close grip press 2 x 15 x 50kg

    Complex 2 (superset)
    BW Dips 3 x 12
    Tricep extension 3 x 12 x 30kg
    Incline DB Flye 3 x 12 x 12.5kg

    Mobility:
    Prone Scaptions (trap 3 raises) 2 x 12 x 2kg
    external rotation with band 2 x 12


    Notes
    Much better endurance this week. Feeling a cold coming on that was from Kel. Up to coconut oil and vitamin C.

    I have my beloved complex tomorrow and then sled/prowler and more conditioning drills
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    Quote Originally Posted by runner_79 View Post
    She sneaks in the mirror
    Lol. I try to keep hidden in the vids, but I try to move back.as far as I can to get everything in the frame
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    Quote Originally Posted by runnerschick View Post

    Lol. I try to keep hidden in the vids, but I try to move back.as far as I can to get everything in the frame
    Well Chris does have a pretty big ass so you might have to get even further back there...
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    Quote Originally Posted by runner_79 View Post
    Clap push ups 3 x 3 at BW
    SS
    Push Press 4 x 4 x 70kg

    complex 1 (superset)
    1 arm DB flat bench 2 x 12 x 20kg
    1 arm DB O/H Press 2 x 15 x 15kg
    1 arm incline DB Press 2 x 15 x 17.5kg
    close grip press 2 x 15 x 50kg

    Complex 2 (superset)
    BW Dips 3 x 12
    Tricep extension 3 x 12 x 30kg
    Incline DB Flye 3 x 12 x 12.5kg

    Mobility:
    Prone Scaptions (trap 3 raises) 2 x 12 x 2kg
    external rotation with band 2 x 12

    Notes
    Much better endurance this week. Feeling a cold coming on that was from Kel. Up to coconut oil and vitamin C.

    I have my beloved complex tomorrow and then sled/prowler and more conditioning drills
    I love the prowler. Good burn
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    Quote Originally Posted by runner_79 View Post
    She sneaks in the mirror
    Gotta show your girl off sometimes bro


    Name:  image-3405357669.jpg
Views: 28
Size:  178.1 KB
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    Quote Originally Posted by PalmFist View Post

    Gotta show your girl off sometimes bro

    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=81 946"/>
    Quality pic.

    I will when appropriate.

    I knew my ass looked big in them shorts
    ...:::Olympus Labs Rep:::...
    Crossfit - DEMIGOD -
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    runnerschick's Avatar
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    Quote Originally Posted by PalmFist View Post

    Well Chris does have a pretty big ass so you might have to get even further back there...
    He doesnt have a big ass lol...blasphemy lol...
  

  
 

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