Duckkyy's confit modus operandi

[heliumduck]

short workout on accessory stuff

assisted pull up machine @ 28 kg
5 x 3

assisted dips machine @ 28 kg
12 x 3

pull up
5 x 3

seated db press @ 6 kg
LHS x 8 RHS x 12
LHS x 8 RHS x 12
LHS x 8 RHS x 12

DB lateral raise @ 6kg
LHS x 10 RHS x 12
LHS x 10 RHS x 12
LHS x 10 RHS x 12

DB front raise @ 6kg
LHS x 10 RHS x 12
LHS x 10 RHS x 12
LHS x 10 RHS x 12

internal rotation @ 2.5kg
10 x 3

single arm standing cable row @5 kg
LHS x 10 RHS x 12
LHS x 10 RHS x 12
LHS x 10 RHS x 12

rope tri pull down
10 kg x 15 x 3

[heliumduck]

BW dips

12 x 3

 

cable row
33kg x 15 x 3
47kg x 12 x 2
57kg x 12 x 3
67kg x 6 x 3
drop set - 32kg x 12 + 12 kg x 12

 

db lat raise + front raise
2 kg x 12 + 2kg x 12
5kg x 12 + 5 kg x 12 x 3 sets

 

DL
60kg x 12 x 5

 

ab work
side planks

 

seated lat raise machine
15 kg x 10
12 kg x 15
15 kg x 10
12 kg x 15

[heliumduck]

machine leg curl
30 kg x 10 x 3

back squat, high bar all the way forever more...............
60kg x 10 + 5 paused for 5
80kg x 10 + 5 paused for 5
100 kg x10 + 2 paused for 3
105 kg x 6 + 2 paused for 2
115 kg x 6
125 kg x 3 + 2 paused for 2
130kg x 2 x 3, my attempted paused was like barely 1 sec 

smith machine "pause for 5" squat
40 kg x 5 x 2
60 kg x 5 x 2

snatch

machine leg curl
40 kg x 10 x 3

[heliumduck]

DL
100 x8 x3
110 x 6 x 5

then i got conned into a WOD

80 kg DL + pushups
21
18
15
12
9
6
3

Clean & Jerk drills, foot work....
snatch drills

 

Edited June 16, 2018 by heliumduck

[heliumduck]

pullup 
8 x 4

bb press
bar x 12
40 kg x 8 x 4

db shoulder press
20 kg x 12 x 5

incline db press
14 kg x 10 x 5

decline bench
40 kg x 10 x 5

ab machine

40kg cleans drill

 

[heliumduck]

high bar squat
60 kg x 10
80kg x 10
100 kg x 8
110 kg x 6
115 kg x 4
125 kg x 4
130kg x 3, 2 ,2 ,2
form was slipping on the 3rd rep and on the last set

means cannot whack 130kg back squat all the time, need to reduce back to 120 125

front squat + pause
60kg x 3 , 5 ,5 , 5 , 5
last reps of the 5-er sets were like 3 counts nia

[heliumduck]

morning
assisted pull up machine
8 x3

cable rows
26kg x 12
33kg x 12
47kg x 12 x2
57kg x 12 x 3
67kg x 12 x 2

some back row machine
15kg x10 x2
25 kg x10 x2
35kg x10 x2

seated behind the head press
bar x 10 x 3

rear delt flye
6kg x 12 x 5
12kg x 6 x 5

cable flyes, bottom up
5kg x 12 x 2 
7.5kg x 12 x 3

cable flyes top down
7.5kg x 10 x 3

ab work

evening 
clean and jerk drills

[heliumduck]

yesterday evening
leg press
100kg - 15 20 25 20 20

 

[heliumduck]

punggol safra !

cable row
27kg x 12
33kg x 12
47kg x 12
57kg  x 12 x 3
67kg x 10 x 3

 

overhead squat
bar x 15
30 kg x 15 x 2

 

front squat
60 kg x 12
80kg x12
100 kg x 8
110kg x 4
115kg x 3
120kg x 2 x 2, the form is not 100%,
115kg x 2 x 3

 

leg press
100 kg - 15 20 25 20 20

 

supine leg curl machine
27kg x 15 x 3

 

hammergrip db front raise
6kg x 14 x 4

 

bb front raise + db bicep curl
12.5kg underhand grip + 6kg x 8
12.5kg overhand grip + 6kg x 8
12.5kg underhand grip + 6kg x 8
12.5kg overhand grip + 6kg x 8

 

single arm cable row
27kg x 10, alternating 4x each side

 

box jumps
10 x 3

 

[heliumduck]

ab machine
35kg x 15 x 3

lat pulldown
35 kg x 12 x 4

pull up
8 x 3

split jerk
40kg x 10
50kg x2 x 5
60 kg x 2 x 2, last 2 CMI

incline bench
30 kg x 12 x 3

ezbar bicep curl
+10kg x 12 x 4

cleans
40kg x 4
50kg x 2 x 5
60kg x 2 x 2

db lat raise
14kg x 8 x 4
6kg x 50

cable front raise, rope handle
5kg x 50

[heliumduck]

part 1

inclines db press
8kg x 8 x 4
14kg x 8 x 4

external rotation with cable @ 1.25kg
12 x 3 x2 variations

cable lat pull down
12.5 kg x 12 x 3


part ii

face pull
10 kg x 10 x 3

snatch
40kg x 2
50 kg x 2
55 kg x 1
57.5 kg x fail, 1
60kg x fail, 1
62.5kg x fail ,fail

[heliumduck]

BW dip
10 x 3

pull up
+10kg x 6 x 5

incline bench
30kg x 10 x 2
40kg x10 x 2

squat
60kg x 12
80kg x 12
100kg x 6
110kg x 3
120kg 2 x 5

leg press
120kg x 15 20 25 20 20

db lat raise
14kg x 6 x 5
5 kg x 20 x 3

[heliumduck]

lat pull down
30kg x 12 x 3
40 kg x 12 x 3, parallalgrip

1 arm db row
24kg x 10 x 2
RHS not activating, so stopped

incline db press
8kg x 10 x 3
24kg x 6 x3

[heliumduck]

cable external rotation @ 1.25 kg

incline db press
10kg x 10 x 5

1 arm db row
24 kg x 6 x 2
28kg x 6 x 2

snatch drills


cable external rotation @ 2.5 kg

[heliumduck]

lat pulldown 
33kg x 12 x 3

cable row
47 kg x 12 x 2
57kg x 12 x 2
67 kg x 12 x 5
77 kg x 6 x 3

pull up
10x 4

db shoulder press
10 kg x 10
16 kg x 10
20 kg x 10

db front raise
10 kg x 7 x 2
14 kg x 7 x2
10 kg bb x 20

db bicep curl
14 kg x 7
10 kg x 7 x 2


cable fly
bottom up
5kg x 10
7.5 kg x 10 x 2

top down
5kg x 10 
7.5 kg x 10 x 2,

tri rope pull down
15 kg x 10 x 4

wrist curls
2k x 10 x 2, both sides

[hornbird]

Gym life journals ? 

[heliumduck]

  On 7/2/2018 at 7:49 AM, hornbird said:

Gym life journals ? 

Expand  

just a workout log

 

i guess im the onlyt one participating in my own ventures =/

[heliumduck]

db shoulder press
10 kg x 12
15kg x 12
20kg x 12 x 3
drop set 10 kg x 15 + 4kg x 20

db rear delt fly
8kg x8 x 4
4kg x 20

snatch balance into overhead squat
bar x 10 x 2
30 kg x 10 x 3

cable lat raise
6.75 kg x 8 x 3
8.75 kg x 6 + drop: DB 4kg x 10 full range, 10 lower half, 10 upper half

some shoulder press machine
15 kg x 10 x 3
dont really know how to use this iso machine

cable upright row - 15kg x 10
cable upright row + cable front raise - 15kg x 10 + 10 kg x 10 x 3
cable front raise - 10 kg x 10 x 3

lat raise machine
25kg x 20 + 15 kg x 20 + 5kg x 20 each side

shoulder press machine
25kg x 20 + 15 kg x 20 + 5kg x 20

Edited July 3, 2018 by heliumduck

[heliumduck]

RDL on smith machine, imbalance on both hammies.. gotta work on it a lot more
20kg x 12 x 2
40 kg x 10 x 2
60kg x 10 x 2
80 kg x 8 x 4

bent over row on smith machine, RHS is malfunctioning by not turning on =(
20 kg x 10 
40 kg x 10
60 kg x 10 x 2

low row , RHS is not activating much
20kg x 8, 8 , 10 miscounted lol, 8

decline bench
30kg x 10
40 kg x 10 x 3

db chest press
14 kg x 10
24 kg x 8 x 4

cable front raise + cable fly bottom up
5 kg x 12 x 4 for both per superset

rope cable front raise
5kg x 12 x 4

trap bar DL
60kg x 12 x 4


evening
clean and jerks

[heliumduck]

thursday chi ba bom workout

front squats
60 kg x 12
80 kg x 12
100 kg x 5 x4
 

 

toiday

pull up
10
+10kg x 7 x 5

bent over row @ smith machine
empty x 12
20kg x 12 x 4

db shoulder press
12 kg x 10
20 kg x 10 
24 kg x 9 x 3
20 kg x 10 x 3

1 arm db row
20 kg x 10 x 3

some cables back workout, like that below
https://www.instagram.com/p/Bk5XMemAWQx/

superset with some external rotation work

[heliumduck]

looks like i missed loggin a number of workouts

db chest press
14 kg x 15
20 kg x 15

incline bench
40 kg x 12 x 5

db shoulder press
14 kg x 12 x 2
20 kg x 12 x 3

lat raise + bulgarian split squat
12 kg x 8 + x10 x 4 rounds
last set: 12 kg x 8 + 10 kg x 10 + 5kg plate x 12 + 10 bulgarian split squat

some crunches

single arm db pullover
10 kg x 8 x 5

calf raises
20 kg x 12 x 5

[heliumduck]

booms after a long quiet period.........

 

today finally other than my core work and physio homework and shoulder cable rotation stuff

assisted pull up @45kg
12 x 3

lat pulldown
10 kg x 12
12 kg x 12 x 3

next weekend ccan start bending over liao

[heliumduck]

at long las, i can start a workout proper albeit kiddy weights
but at least much less restrictions

other than my core and rehab stuff

seated db shoulder press + bw dips 
6kg x 12 + 10 x3

incline situps
15 x 3

toes to sky
15 x 3

glute ham raise on a situp bench
12 x 3

single arm Angled Barbell Press/landmine press
bar x 12 x 3, both sides
re: https://www.t-nation.com/training/th...ndmine-presses

rope tri pulldown
7.5kg x 15 x 3

[heliumduck]

leg curl
20 kg x 12 x 2

assisted pull up machine @35kg
12 x 3

pull up
8 x 3

bent over row
30 kg x 10 x 3 underhand grip
30 kg x 10 x 3 overhand grip
my form and technique is seriously non-existent

seated behind the head press, very shaky, shoulder mobility not there yet haiz
bar x 10 x 3

cable external rotation
1.25 kg x 12 x 3 , both sides

cable face pull
7.5 kg x 12 x 3

back extension
12 x 3

rope tri pull down
12kg x 12 x 3

[heliumduck]

seated db shoulder press
4kg x 12 x 3

jefferson curl with 4kg db 
12 x 3

front squat
bar x12 x3

BB shoulder press
bar x 12 x 3

seated behind the head press
Bar x12 x 3

RDL with 4kg db
12 x 3

cable external rotation
1.25 kg x 10 x 3

face pull
7.5 kg x 10 x 3

glute ham raise on situp bench
8 x 3

back extension
12 x 3

[heliumduck]

incline bench
bar x 10 x 2
30 kg x10 x 2

db chest press
12.5 kg x 10 x 2
17.5 kg x 10 x 2

jefferson curl DL
5kg db x 12 x 3

practise jerk movement
bar x 10 x 3

back ext
12 x 3

cable chest fly
bottom up .5kg x 10 x 3
top down 5kg x 10 x 3

cable external rotation
1.25 kg x 10 x 3

face pull
7.5 kg x 10 x 3

glute ham raise
10 x 3

15 min treadmill brisk walk

[heliumduck]

front squat
bar x 10 x 3

bulgarian split squat
10 x 3

pullup
8 x 3

calf raises
10 x 3

glute ham raise
10 x 3

[heliumduck]

pull up
8 x3

BB press
bar x 12
30 kg x 12 x 3

db shoulder press
15 kg x 15 x 3

db lat raise
5 kg x 12 x 3
single arm x 12

db front raise
5 kg x 12 x 3
single arm x 12

cable lat raise
3.75kg x 12 x 3

cable front raise
8.75kg x 12 x 3

bicep curl
7.5kg x 12 x 3

seated behind the head press
bar x 12 x 3

face pull
10kg x 12 x 3

back extension
12 x 3

situp x 20
toes to sky x 20

[heliumduck]

http://www.the42.ie/brent-anderson-new-zealand-rugby-kids-3035464-Oct2016/

 

  Quote

'If you want to have a lot of good cream, you've got to produce a lot of milk'
New Zealand Rugby’s Brent Anderson tells us about how the union attracts kids to the sport.

ONE OF THE projects that New Zealand Rugby is proudest of has its roots in Ireland.

We’re going back to the early 2000s here, when Brent ‘Buck’ Anderson had just started in his role as general manager of community and provincial rugby – looking after the structures that turn young Kiwis into All Blacks or life-long lovers of rugby.

 

Football was a threat to rugby in New Zealand, as it remains today. More and more teachers at primary school level were finding it tough to coach full contact rugby to their students.

“Scrums, lineouts, tackles, they felt kids were going to get hurt, and they were responsible,” explains the amiable Anderson when we meet at NZR’s headquarters in Wellington.

“The game was complicated and football offered an alternative to them that said, ‘chuck the ball out there and tell half the kids to kick it in that goal, the other half to kick it in that goal.’”

Something needed to be done if rugby was not to lose increasing numbers of young children to football. New Zealander Kurt McQuilkin’s visit home from Ireland – where he’d been playing with Lansdowne and Leinster – couldn’t have come at a better time.

 

The man who would eventually win five Ireland caps brought a tag rugby set back with him, and Anderson and his NZR team were intrigued. Rippa rugby was born.

“We got a busload of schoolkids out to the Sports Institute in Palmerston North and ran them ragged for the day, just trialling different things. From that, some of the rules that we still play developed and they are almost unique to New Zealand.”

Rippa rugby is similar to tag rugby, with tags dangling off velcro belts, seven players on each team [boys and girls alongside each other], six tags before a turnover, the aim being to score tries. There is one key difference, however.

 

“Most people when they play tag, the rip is made, they stop and they back up,” says Anderson, “then they pass the ball where the rip was made. In our rules, we don’t do that.

“Once the rip is made, the kid within two steps has got to pass the ball – because we’re trying to emulate what actually happens in a rugby game and you want the fluidity. We don’t want to be stop-start.

“As soon as the rip’s made, the first thing they’re looking to do is pass the ball. A good chunk of the current All Blacks would have started as rippa rugby players.”

Many Kiwi kids begin playing rippa rugby as five-year-olds and continue through their primary school years or with their local club side. The game has become hugely popular, now with national competitions, and NZR rates it as “the single best thing that we’ve introduced.”

 

It’s not a bad starting point. Tackling is introduced before players turn nine or 10, and they will generally be playing 15-a-side rugby by the time they are 12. Of chief concern to NZR and Anderson at these levels is that children simply enjoy rugby.

“We are trying to create a life-long love of the game,” says Anderson, a 6’5″ former lock who won one All Black cap in the 1980s.

“We use a dairy farming analogy – ‘if you want to have a lot of good cream, you’ve got to produce a lot of milk.’ We’re trying to get as many kids playing as possible.

“We’ve spent considerable time talking to the kids and asking them what they want and what they like, rather than getting an adult view of the world, which is what happens when you talk to parents and teachers.”

 

There are roughly 86,000 children under the age of 13 playing rugby at present in New Zealand, according to the union’s latest figures. 42,000 teenage players. 28,000 adults.

That’s a total of around 156,000 players  - with the gender split being 22,000 female and 134,000 male.

These numbers roughly equate to Ireland’s, whereas England – the biggest union in world rugby – has well in excess of two million players.

The NZR figures represent a steady rise over recent years, so the union is doing something right. They spend a huge amount of time on researching in detail what young players really want from the sport.

 

“Ultimately, for the kids it boils down to fun and enjoyment,” says Anderson. “That’s what they’re after. When you talk to them, they’re not actually thinking they’re going to be All Blacks.

“You constantly hear that it’s every Kiwi kid’s dream of being an All Black.

“They might play at being an All Black, but the dream of being an All Black is an adult’s view looking back. The kids want to have fun, splash around in the puddles, be with their mates.”

Essentially, NZR’s research shows that young rugby players want meaningful competition, excellent skill development, coaches who are going to make them better, and “above all, not taking it too seriously.”

 

NZR pushes to make sure that there are enough teams in each provincial union and schools competition to ensure a wide variety of opposition, rather than have teams playing the same sides over and over again.

On top of that, each and every game must be genuinely competitive in underage rugby.

“Meaningful competition isn’t winning by 100 points or losing by 100, when you talk to kids,” says Anderson. “Even in the teams that win by 100, the kids get bored with it.

“That’s often a couple of superstars who score all the tries and the other 13 kids are going, ‘Well, the coach is just making me shovel the ball onto the fast guy and away he goes.’ He finishes with 10 tries and thinks he’s it.”

In such cases, coaches from both teams must come to a solution that will balance the game out in the second half – taking off a star player, or shifting the player to where they can do a little less damage.

There is also a guideline that ensures every player gets on the pitch for at least half of each game.

 

“It’s not universally accepted by all the coaches who are absolutely determined to win the local U10 competition, which apparently is really important.

“But when you talk to the kids, the one thing they don’t like is going to training twice a week and then getting 10 minutes of garbage time on Saturday. They’ve signed up to play rugby.”

NZR is also working hard to get more clubs and schools to pick three even teams if they have a large numbers of players – rather than A, B, and C teams selected purely on ability.

“Because at a young age, you don’t know how many of those ‘no-hopers’ are actually going to come through,” explains Anderson. “The A team will win easy and the players don’t actually develop their skills when they win easy.

“Again, that’s not universally accepted at all, but we’re still working towards it and keep trying to put the message out there. Give these kids good coaching, give them a fun environment, a good competition. We’ll keep them in the game longer and rugby is a late-developing sport.”

 

Weight gradings are another fascinating NZR initiative – even if some provincial unions simply don’t have enough players to make them workable.

In the north of the country, the Auckland, North Harbour and Counties Manukau unions are aligning to offer weighted grades. Players can play at U15 and U50kg grade – “effectively, the jockeys” – then U17 and U65kg, before a final U19 and U80kg grade.

“You can only do it where you’ve got enough playing numbers, but it’s much better than the option – which we do have in some provinces – of it just being a straight age grade,” says Anderson.

The weight gradings vary from union to union and competition to competition, but certainly there is sense in the initiative. Those smaller players who have physical reservations about going up against 130kg schoolboy tightheads – commonplace in the Auckland 1A competition – are catered for.

Schools rugby is a big deal in New Zealand. Live television screening of the games, eye-watering budgets for First XV rugby, scholarships. There are positives and negatives to that profile.

“We’ve got to be careful that it doesn’t become the only focus,” says Anderson, who once played with Garryowen alongside the likes of Philip Danaher. ”It can become a part of the school marketing plan.

 

“What’s happened to the kids who have worked through the grades in your school and want to be a First XV player? Then they turn up to school and realise they’ve got someone into the school in their position [on a scholarship].

“That’s not enjoyable, that’s not me getting better, ‘I’ll go and do something else.’

“The profile part of it – kids want to be part of their school, and want to be part of something bigger than themselves. Being on TV, being in those top competitions, is part of what motivates them, keeps them enthused and keeps them loving the game. There’s a real balance in there.”

Anderson also stresses that playing First XV rugby for the biggest school in New Zealand shouldn’t be seen as the be-all-and-end-all.

“If your skill level, aptitude and physique is right for the game, those kids will be identified and they’ll come through.”

Nehe Milner-Skudder is a fine example, having studied at Queen Elizabeth College in Palmerston North, where rugby is far from being a focus. He enjoyed the game, worked hard on his skill levels and, down the line, helped the All Blacks to the 2015 World Cup.

 

Helping schools players deal with the pressure of moving into professional rugby, and the agents that attracts, is part of NZR’s work too.

The Jock Hobbs U19 tournament, where the provincial unions play over nine days, involves workshops on dealing with agents, pursuing education, nutrition, and managing workloads. The provincial unions are also encouraged to work with players’ parents.

Senior club rugby in New Zealand is not what it once was, echoing the AIL in Ireland. Whereas All Blacks like Bryan Williams, Andy Leslie, and Anderson himself once graced the club pitches, Test players are rarely if ever seen now.

“That doesn’t mean those clubs aren’t still important in their communities,” says Anderson. “Our view would be that [club rugby] has found its place. We all talk about ‘back in the day’ and we can be looking through rose-coloured glasses.

 

“I still remember being at my club 30 years ago, the club captain complaining about the Senior A team. This was in the amateur days, he was saying they didn’t stay and clean the dressing sheds, they expected everything done for them, they only wanted the gear bag, they never turned up to the AGM, all of that.

“If you go to a club today, I know for a fact the same commentary will happen.”

New Zealand Rugby also continues to see swathes of players in their early 20s leave the country for a year or two on work permits in Europe.

No sign of a professional contract at home? Use your rugby talent up in England, Ireland, France or Scotland to pick up a job and accommodation or simply see the world. Anderson’s own son, Jack, is currently playing with Thomond in Limerick.

 

Right now, with playing numbers gradually growing and the All Blacks dominant at Test level, life looks rosy for New Zealand Rugby.

But there are more threats than ever to rugby’s position of dominance as the national sport. NZR see football, basketball and everything else as “a threat.”

“In a previous life, I was working in a secondary school and when I was first working in the school over in the Wairarapa, we had about 12 sports kids could play,” says Anderson.

“I went away from that school for 12 years and I came back to it, and in the interim those sports had grown to 30. If they’re not having a good experience in your sport, well teenagers will go and find something that does give them a good experience.

 

“We can’t rest on our laurels. We want the kids playing rugby. Everything we’ve learnt in our research says the earlier they start, the longer they’ll play.

“The longer they play during their formative years, as teenagers, the more likely they are to play later as an adult club player, but also to be a spectator, a fan, a supporter of the game.

“Ultimately, that also helps to drive the revenue profile that we need to keep players in New Zealand. That ultimately means that the All Blacks stay extremely competitive on the world stage.”

Expand  

 

 

[heliumduck]

pullup 8x 4

cable row
33kg x 12 
47kg x 12 x 3
57kg x 10

single arm cable row
12kg x2
left side x 12

1 arm db row
20 kg x 10

db RDL
8kg x 12 x 3

rear delt fly
8 kg x 10 x 2
let side x 10

T bar row
10 kg x 10
20 kg x 10 x 2

behind the head press
bar x 12 x 3

calf machine
12 x 3

cable tri pull down
20 kg x 12 x 3

cable ext rotation
1.25 x 12 x 3

crunch 15 x 2
toes to sky 15 x 2

[heliumduck]

should try this

 

[heliumduck]

pullups 10 x 3

jerks are CMI
30 kg x 4 x 2

db TYI
2 kg x 12 x 3

behind the head lat pull down
12 kg x 12
19 kg x 12 x 3

1.25kg cable external rotation

glutes ham raise
10 x 3

   

[heliumduck]

 

pull up
8 x 4

 

db shoulder press
10 kg x 12 x 4

 

front squat
bar x 12 x 3

 

db TYI
2 kg x 12 x 3 x 3 positions

 

SOTS press
bar x 5 x 3

 

 

cable chest fly
5 kg x 12 x 3  x 2 positions top down and bottom up

 

 

glute ham raise
10 x 3

 

back ext + twist
10 x alternating sides x 3

Edited October 5, 2018 by heliumduck

[heliumduck]

 

damn zai sia

[heliumduck]

stretching
core work
db TYI
bulgarian split squat

[heliumduck]

cable row
47kg x10 x 4

pull up
10 x 4

db jefferson curl
4kg x 10 x 3

db TYI
4kg x 10 x 3

snatch grip DL
bar x 10
40 kg x 10 x 2

lower back is not ready yet 
haiz

back extension
10 x 2
10 x 2 with twist

facepull
10 kg x 10 x 3

cable external rotation
1.25 kg x 8 x 2

[heliumduck]

  On 9/28/2018 at 6:33 PM, heliumduck said:

should try this

 

Expand  

 

tried this
but like..... its okay LOL

[heliumduck]

 

[heliumduck]

pull up
8 x 3

BB press
bar x 8
30 kg x 8

front squat
bar x 10
30 kg x 10
40 kg x 10 x 3

back squat
40 kg x 10 x 3

overhead squat
bar x 5 x 3

db jefferson curl
8kg x 10 x 3

cable external rotation
1.25 kg x 10 x 3

de cline crunch
12 x 3

toes to sky
12 x 3 

glute ham raise
10 x 3

[heliumduck]

back extension
10 x 3

 

db T & Y
4kg x 8 x 3

 

db shoulder press
15 kg x 10 x 4

 

db lat raise
7.5 kg x 10
10 kg x 10 x 3

 

db front raise
7.5 kg x 10 x 4

 

db chest press
12.5 kg x 10 x 4

 

BB press
bar x 10 x 3

 

cable chest fly
5kg x 10 x 2
7.5kg x 10  top down - no much contraction today =/

7.5kg x 10  x 3 bottom up - no much contraction today =/

 

sots press
5 x 3

[heliumduck]

 

 

how to look like that sia

#goals

[heliumduck]

lat pull down
33kg x 10 x 3

pullup
12, 8, 9, 9, 12

cable row
47 kg x 10 x 5

snatch grip DL
40 kg x 10 x 3

1 arm db row...
20 kg x 10 
14 kg x 10 x 3

DB pull over
10 kg x 10 x 3

face pull
10 kg x 10 x 3

toes to sky
15 x 3

decline crunch
15 x 3

[heliumduck]

narrow grip lat pull down
19kg x 10 x 3

pullup
10 x4

bench
30kg x10
40kg x 10

BB press
30kg x 10 x 5

db chest press
14kg x 10 x4,

db shoulder press
12kg x 10 x 4,

single arm cable lat raise
L R L R L L R R
5kg x 10 each

cable fly
5kg x 10 x 4 sets top-down and bottom-up
 

[heliumduck]

lat pull down
20  kg x 10 x 3

bb press
bar x 10 x 2

front squat
40 kg x 10 x 2

back squat
40 kg x 10 x 2

db lat raise
4kg x 10 x 3

db front raise
4kg x 10 x 3

bulgarian split squat
10 x 3

[heliumduck]

DB TYI
3kg x10 x 3

cable row
30kg x 10
47 kg x 8 x 5
57 kg x 8

single arm cable row
12 kg x 8, gave the cable row machine to another guy
10 kg x 8 x3, standing

DL
bar x 10
40 kg x 8 x 3
50 kg x 8

landmine twist
bar x 12 x 3

back extension
10 x 3

hanging leg raise
8 x 3

[heliumduck]

cable row
33 kg x 8, 10
47kg x 6 x 2
57kg x 6 x 2

ddeadlift
50 kg x 6 x 5

pull up
6 x 5

single arm cable row
8.75kg x 6 x 3

cable external rotation
1.25 kg x 10 x 3

face pull
10 kg x 10 x 3

[heliumduck]

 

[heliumduck]

finally after so long
a slip short proper workout

the usual stretching and warm ups

db TYI
2 kg x10 x 3

smith machine shoulder press
10kg x 10 
15kg x10 x 3, drop set 10 kg x 10

smith machine behind the head press
bar x 10 
5kg x 10 x 3

[heliumduck]

woke up late

went to gym late

but cannot go work late

 

short 30 min workout =/

overhead squat
bar x 10 x 2

sntach
30 kg x 5 snatch + 3 power snatch x 3 sets

[heliumduck]

swam 26 laps

a change fo better i hope