Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

Off-season: Lean, Mean, Conditioned Machine

Oh yeah, this is hilarious. I'm eating more and dropping weight and fat. Down to 81kg. Schaweet
 
runner_79 said:
Nfl is confusing lol.

Love football too
Click to expand...

I hate the nfl. I like college level though. More interesting. Thing is, I played baseball and soccer for years so they're the only two things I can stand watching or being a fan of
 
PalmFist said:
I hate the nfl. I like college level though. More interesting. Thing is, I played baseball and soccer for years so they're the only two things I can stand watching or being a fan of
Click to expand...

I do like baseball and follow the Rays.
 
Looking good in here Chris. Lean and cut.

Awesome support from runnerschick....bias or not. Great log overall. Gotta remember to come into the training section once in a whole.
 
Yesterday's training
Podium deadlifts 150kg x 6reps x 4 sets
SS
Pendlay row 70kg x 6 x 4

Assistance
Below parallel box squat 120kg x 8 x 3
SS
Bench press 70kg x 8 x 3 (using a 60x0 tempo)

Core 3 sets
1minute bridge
10 hamstring curls with medball
15 scapula dips
 
Today: dynamic strength restitution
Strict OHP 6x3 x 40kg (50%)
SS
Reactive bench press 3x3 x 100kg (88%)
SS
Close grip press (25kg 10 reps in 10 secs -power baby) x 3 sets

Complex 1 3 sets
Reactive pull up BW + 10kg
SS
Barbell glute hip bridge 70kg x 10
SS
Med ball pass 3kg x 10 each side

Did some core and some tricep pushdowns SS with hammer curls (3x8)

Finished off with 5 x 200m shuttles at 80%
Running a 25 second 200m. Slowish....

Football tonight -
Done the following sprints
4 x 30m
2 x 50m
2 x 200m
2 x 75m
4 x 30m

Then ball work and match play.
 
runner_79 said:
Today: dynamic strength restitution
Strict OHP 6x3 x 40kg (50%)
SS
Reactive bench press 3x3 x 100kg (88%)
SS
Close grip press (25kg 10 reps in 10 secs -power baby) x 3 sets

Complex 1 3 sets
Reactive pull up BW + 10kg
SS
Barbell glute hip bridge 70kg x 10
SS
Med ball pass 3kg x 10 each side

Did some core and some tricep pushdowns SS with hammer curls (3x8)

Finished off with 5 x 200m shuttles at 80%
Running a 25 second 200m. Slowish....

Football tonight -
Done the following sprints
4 x 30m
2 x 50m
2 x 200m
2 x 75m
4 x 30m

Then ball work and match play.
Click to expand...

Freaking awesome stuff!! Sounds like you were the energizer bunny today n absolutely smashed it! :) :)
 
runner_79 said:
Today: dynamic strength restitution
Strict OHP 6x3 x 40kg (50%)
SS
Reactive bench press 3x3 x 100kg (88%)
SS
Close grip press (25kg 10 reps in 10 secs -power baby) x 3 sets

Complex 1 3 sets
Reactive pull up BW + 10kg
SS
Barbell glute hip bridge 70kg x 10
SS
Med ball pass 3kg x 10 each side

Did some core and some tricep pushdowns SS with hammer curls (3x8)

Finished off with 5 x 200m shuttles at 80%
Running a 25 second 200m. Slowish....

Football tonight -
Done the following sprints
4 x 30m
2 x 50m
2 x 200m
2 x 75m
4 x 30m

Then ball work and match play.
Click to expand...

My head is spinning just reading this workout... lol cheers mate!
 
Need a rest day today because yesterday really hit hard. Sleep was good and slept for 7 hours... Just really beat up.

Back at it tomorrow again but have deads tomorrow at more 200 sprints lol
 
Dynamic Hypertrophy Restitution:
Conventional Dynamic Deadlift 8x2 @ 67% - 110kg
SS
Concentric ONLY Good Morning 5 x 3 x 50kg
SS
Speed Pendlay rows 60kg x Max 15 s, 10% fatigue

Complex 1 3 sets
Reactive pull up BW + 10kg
SS
Barbell glute hip bridge 70kg x 10
SS
Med ball pass 3kg x 10 each side

Complex 2: 3 sets
Explosive DB rows 8 x 35kg
SS
Hammer curls 8 x 15kg
SS
KB Swings 24kg x 10
SS
Prone Bridge March (BW) 6 each leg

Finished off with some scapula dips and 6 x 200m shuttles at 75-80% (running a 200m @ 80% in 26seconds)

Pre workout:-
1 scoop enhanced
last 2 scoops alphamine (NOOOOOOOOOOOOOOOOOOOO!!!!)
2 ABE
1 Forskolin
1 alphaburn
 
runner_79 said:
Dynamic Hypertrophy Restitution:
Conventional Dynamic Deadlift 8x2 @ 67% - 110kg
SS
Concentric ONLY Good Morning 5 x 3 x 50kg
SS
Speed Pendlay rows 60kg x Max 15 s, 10% fatigue

Complex 1 3 sets
Reactive pull up BW + 10kg
SS
Barbell glute hip bridge 70kg x 10
SS
Med ball pass 3kg x 10 each side

Complex 2: 3 sets
Explosive DB rows 8 x 35kg
SS
Hammer curls 8 x 15kg
SS
KB Swings 24kg x 10
SS
Prone Bridge March (BW) 6 each leg

Finished off with some scapula dips and 6 x 200m shuttles at 75-80% (running a 200m @ 80% in 26seconds)

Pre workout:-
1 scoop enhanced
last 2 scoops alphamine (NOOOOOOOOOOOOOOOOOOOO!!!!)
2 ABE
1 Forskolin
1 alphaburn
Click to expand...

Amazing workout, your strength n endurance are awesome! I know, my alphamines gone too :(...more soon :)
 
lol no not yet and bout to get in mask again for 4 hrs :( Can't wait till this crap leaves me!
 
Dedicated gym and forum member right ere lol
 
Friday's workout was the 135lb circuit from hell...

4 sets
Deadlift, bent over row, squat, bench

60kg, 8 reps, 4 sets
5x100 runs at 90%
6x20 fall to sprint

Beast workout, smashed it
 
runner_79 said:
Friday's workout was the 135lb circuit from hell...

4 sets
Deadlift, bent over row, squat, bench

60kg, 8 reps, 4 sets
5x100 runs at 90%
6x20 fall to sprint

Beast workout, smashed it
Click to expand...

I did that exact workout minus the sprints just the other day. I put SOHP at the end tho. Definitely brutal and humbling!
 
I usually do too after the rows but nursing my left arm so I dont hurt it cause I had s niggle
 
Today was awesome.

Dynamic below parallel box squat at 60%
100kg x 6sets x 3
sS
Reactive RFE split squat 3 x 5 x 15kg each
SS
Speed DB Deadlift 80kg x 15 seconds at 10% fatigue (got 3 sets, 12 reps each set)

Complex 1
Band hip pull through x 6
SS
Traveling lunges 15kg each DB x 6 steps each leg
SS
OH med ball throw 6kg x 8

Complex 2 was core and stabilizers

Conditioning:
10x30m x BW (80kg) sled sprint (1min recovery)
3x20m farmers walk at 160kg
Arm bridge march 3x6
Side bridge 3 x 20 seconds
 
Pre workout
1 scoop enhanced
1 scoop new craze
1 forskolin
1 alpha t2 (old)
 
I love your workouts. I haven't followed too closely on your logs before so it has probably been answered, but do you program your own workouts?
 
bolt10 said:
I love your workouts. I haven't followed too closely on your logs before so it has probably been answered, but do you program your own workouts?
Click to expand...

No.
Jason (Zir Red) helps me out. They are 'sport' specific and I'm in off season for my sport now. Still playing 1st grade football (soccer) for fitness but I play other sport at a better level.

Love your log Sean...I'm glad I see more people such as yoursel doing the mobility and power and dynamic training... BB programs have there place but, nowdays, gotta be leaner, and more mobile. Kudos
 
runner_79 said:
No.
Jason (Zir Red) helps me out. They are 'sport' specific and I'm in off season for my sport now. Still playing 1st grade football (soccer) for fitness but I play other sport at a better level.

Love your log Sean...I'm glad I see more people such as yoursel doing the mobility and power and dynamic training... BB programs have there place but, nowdays, gotta be leaner, and more mobile. Kudos
Click to expand...

O that is legit! I always like the programs he lays out from the ones I have seen. So no wonder I liked this one. :D
 
He is very good, very helpful and accommodating for my ideas and goals. we email each other for results, re evaluate and then go again for another 4 weeks. Diet is solid, but I am not super strict like I should be...but, I do eat well 95% of the time and that gets me the results.

The one part I know that I need help with is the navel part of the mid section, that last 2kg worth that is stubborn... Cortisol related but I don't stress or have that much stress around. Hmmm...
 
runner_79 said:
Today was awesome.

Dynamic below parallel box squat at 60%
100kg x 6sets x 3
sS
Reactive RFE split squat 3 x 5 x 15kg each
SS
Speed DB Deadlift 80kg x 15 seconds at 10% fatigue (got 3 sets, 12 reps each set)

Complex 1
Band hip pull through x 6
SS
Traveling lunges 15kg each DB x 6 steps each leg
SS
OH med ball throw 6kg x 8

Complex 2 was core and stabilizers

Conditioning:
10x30m x BW (80kg) sled sprint (1min recovery)
3x20m farmers walk at 160kg
Arm bridge march 3x6
Side bridge 3 x 20 seconds
Click to expand...

Killing it! Enjoy walking down stairs/driving/sitting on the toilet after that hah
 
You must log in or register to reply here.
Back
Top