heliumduck Posted May 18, 2018 Author Report Share Posted May 18, 2018 short workout on accessory stuffassisted pull up machine @ 28 kg5 x 3assisted dips machine @ 28 kg12 x 3pull up5 x 3seated db press @ 6 kgLHS x 8 RHS x 12LHS x 8 RHS x 12LHS x 8 RHS x 12DB lateral raise @ 6kgLHS x 10 RHS x 12LHS x 10 RHS x 12LHS x 10 RHS x 12DB front raise @ 6kgLHS x 10 RHS x 12LHS x 10 RHS x 12LHS x 10 RHS x 12internal rotation @ 2.5kg10 x 3single arm standing cable row @5 kgLHS x 10 RHS x 12LHS x 10 RHS x 12LHS x 10 RHS x 12rope tri pull down10 kg x 15 x 3 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted May 23, 2018 Author Report Share Posted May 23, 2018 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 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted June 14, 2018 Author Report Share Posted June 14, 2018 machine leg curl30 kg x 10 x 3back squat, high bar all the way forever more...............60kg x 10 + 5 paused for 580kg x 10 + 5 paused for 5100 kg x10 + 2 paused for 3105 kg x 6 + 2 paused for 2115 kg x 6125 kg x 3 + 2 paused for 2130kg x 2 x 3, my attempted paused was like barely 1 sec smith machine "pause for 5" squat40 kg x 5 x 260 kg x 5 x 2snatchmachine leg curl40 kg x 10 x 3 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted June 15, 2018 Author Report Share Posted June 15, 2018 (edited) 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 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted June 16, 2018 Author Report Share Posted June 16, 2018 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 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted June 18, 2018 Author Report Share Posted June 18, 2018 high bar squat60 kg x 1080kg x 10100 kg x 8110 kg x 6115 kg x 4125 kg x 4130kg x 3, 2 ,2 ,2form was slipping on the 3rd rep and on the last setmeans cannot whack 130kg back squat all the time, need to reduce back to 120 125front squat + pause60kg x 3 , 5 ,5 , 5 , 5last reps of the 5-er sets were like 3 counts nia Quote Link to comment Share on other sites More sharing options...
heliumduck Posted June 20, 2018 Author Report Share Posted June 20, 2018 morningassisted pull up machine8 x3cable rows26kg x 1233kg x 1247kg x 12 x257kg x 12 x 367kg x 12 x 2some back row machine15kg x10 x225 kg x10 x235kg x10 x2seated behind the head pressbar x 10 x 3rear delt flye6kg x 12 x 512kg x 6 x 5cable flyes, bottom up5kg x 12 x 2 7.5kg x 12 x 3cable flyes top down7.5kg x 10 x 3ab workevening clean and jerk drills Quote Link to comment Share on other sites More sharing options...
heliumduck Posted June 21, 2018 Author Report Share Posted June 21, 2018 yesterday evening leg press 100kg - 15 20 25 20 20 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted June 22, 2018 Author Report Share Posted June 22, 2018 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 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted June 23, 2018 Author Report Share Posted June 23, 2018 ab machine35kg x 15 x 3lat pulldown35 kg x 12 x 4pull up8 x 3split jerk40kg x 1050kg x2 x 560 kg x 2 x 2, last 2 CMIincline bench30 kg x 12 x 3ezbar bicep curl+10kg x 12 x 4cleans40kg x 450kg x 2 x 560kg x 2 x 2db lat raise14kg x 8 x 46kg x 50cable front raise, rope handle5kg x 50 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted June 24, 2018 Author Report Share Posted June 24, 2018 part 1inclines db press8kg x 8 x 414kg x 8 x 4external rotation with cable @ 1.25kg12 x 3 x2 variationscable lat pull down12.5 kg x 12 x 3part iiface pull10 kg x 10 x 3snatch40kg x 250 kg x 255 kg x 157.5 kg x fail, 160kg x fail, 162.5kg x fail ,fail Quote Link to comment Share on other sites More sharing options...
heliumduck Posted June 26, 2018 Author Report Share Posted June 26, 2018 BW dip10 x 3pull up+10kg x 6 x 5incline bench30kg x 10 x 240kg x10 x 2squat60kg x 1280kg x 12100kg x 6110kg x 3120kg 2 x 5leg press120kg x 15 20 25 20 20db lat raise14kg x 6 x 55 kg x 20 x 3 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted June 27, 2018 Author Report Share Posted June 27, 2018 lat pull down30kg x 12 x 340 kg x 12 x 3, parallalgrip1 arm db row24kg x 10 x 2RHS not activating, so stoppedincline db press8kg x 10 x 324kg x 6 x3 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted June 28, 2018 Author Report Share Posted June 28, 2018 cable external rotation @ 1.25 kgincline db press10kg x 10 x 51 arm db row24 kg x 6 x 228kg x 6 x 2snatch drillscable external rotation @ 2.5 kg Quote Link to comment Share on other sites More sharing options...
heliumduck Posted June 29, 2018 Author Report Share Posted June 29, 2018 lat pulldown 33kg x 12 x 3cable row47 kg x 12 x 257kg x 12 x 267 kg x 12 x 577 kg x 6 x 3pull up10x 4db shoulder press10 kg x 1016 kg x 1020 kg x 10db front raise10 kg x 7 x 214 kg x 7 x210 kg bb x 20db bicep curl14 kg x 710 kg x 7 x 2cable flybottom up5kg x 107.5 kg x 10 x 2top down5kg x 10 7.5 kg x 10 x 2, tri rope pull down15 kg x 10 x 4wrist curls2k x 10 x 2, both sides Quote Link to comment Share on other sites More sharing options...
hornbird Posted July 2, 2018 Report Share Posted July 2, 2018 Gym life journals ? Quote Link to comment Share on other sites More sharing options...
heliumduck Posted July 3, 2018 Author Report Share Posted July 3, 2018 On 7/2/2018 at 3:49 PM, hornbird said: Gym life journals ? just a workout log i guess im the onlyt one participating in my own ventures =/ Quote Link to comment Share on other sites More sharing options...
heliumduck Posted July 3, 2018 Author Report Share Posted July 3, 2018 (edited) db shoulder press10 kg x 1215kg x 1220kg x 12 x 3drop set 10 kg x 15 + 4kg x 20db rear delt fly8kg x8 x 44kg x 20snatch balance into overhead squatbar x 10 x 230 kg x 10 x 3cable lat raise6.75 kg x 8 x 38.75 kg x 6 + drop: DB 4kg x 10 full range, 10 lower half, 10 upper halfsome shoulder press machine15 kg x 10 x 3dont really know how to use this iso machinecable upright row - 15kg x 10cable upright row + cable front raise - 15kg x 10 + 10 kg x 10 x 3cable front raise - 10 kg x 10 x 3lat raise machine25kg x 20 + 15 kg x 20 + 5kg x 20 each sideshoulder press machine25kg x 20 + 15 kg x 20 + 5kg x 20 Edited July 3, 2018 by heliumduck Quote Link to comment Share on other sites More sharing options...
heliumduck Posted July 4, 2018 Author Report Share Posted July 4, 2018 RDL on smith machine, imbalance on both hammies.. gotta work on it a lot more20kg x 12 x 240 kg x 10 x 260kg x 10 x 280 kg x 8 x 4bent over row on smith machine, RHS is malfunctioning by not turning on =(20 kg x 10 40 kg x 1060 kg x 10 x 2low row , RHS is not activating much20kg x 8, 8 , 10 miscounted lol, 8decline bench30kg x 1040 kg x 10 x 3db chest press14 kg x 1024 kg x 8 x 4cable front raise + cable fly bottom up5 kg x 12 x 4 for both per supersetrope cable front raise5kg x 12 x 4trap bar DL60kg x 12 x 4eveningclean and jerks Quote Link to comment Share on other sites More sharing options...
heliumduck Posted July 7, 2018 Author Report Share Posted July 7, 2018 thursday chi ba bom workoutfront squats60 kg x 1280 kg x 12100 kg x 5 x4 toidaypull up10+10kg x 7 x 5bent over row @ smith machineempty x 1220kg x 12 x 4db shoulder press12 kg x 1020 kg x 10 24 kg x 9 x 320 kg x 10 x 31 arm db row20 kg x 10 x 3some cables back workout, like that belowhttps://www.instagram.com/p/Bk5XMemAWQx/superset with some external rotation work Quote Link to comment Share on other sites More sharing options...
heliumduck Posted July 15, 2018 Author Report Share Posted July 15, 2018 looks like i missed loggin a number of workoutsdb chest press14 kg x 1520 kg x 15incline bench40 kg x 12 x 5db shoulder press14 kg x 12 x 220 kg x 12 x 3lat raise + bulgarian split squat12 kg x 8 + x10 x 4 roundslast set: 12 kg x 8 + 10 kg x 10 + 5kg plate x 12 + 10 bulgarian split squatsome crunchessingle arm db pullover10 kg x 8 x 5calf raises20 kg x 12 x 5 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted September 2, 2018 Author Report Share Posted September 2, 2018 booms after a long quiet period......... today finally other than my core work and physio homework and shoulder cable rotation stuffassisted pull up @45kg12 x 3lat pulldown10 kg x 1212 kg x 12 x 3next weekend ccan start bending over liao Quote Link to comment Share on other sites More sharing options...
heliumduck Posted September 17, 2018 Author Report Share Posted September 17, 2018 at long las, i can start a workout proper albeit kiddy weightsbut at least much less restrictionsother than my core and rehab stuffseated db shoulder press + bw dips 6kg x 12 + 10 x3incline situps15 x 3toes to sky15 x 3glute ham raise on a situp bench12 x 3single arm Angled Barbell Press/landmine pressbar x 12 x 3, both sidesre: https://www.t-nation.com/training/th...ndmine-pressesrope tri pulldown7.5kg x 15 x 3 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted September 18, 2018 Author Report Share Posted September 18, 2018 leg curl20 kg x 12 x 2assisted pull up machine @35kg12 x 3pull up8 x 3bent over row30 kg x 10 x 3 underhand grip30 kg x 10 x 3 overhand gripmy form and technique is seriously non-existentseated behind the head press, very shaky, shoulder mobility not there yet haizbar x 10 x 3cable external rotation1.25 kg x 12 x 3 , both sidescable face pull7.5 kg x 12 x 3back extension12 x 3rope tri pull down12kg x 12 x 3 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted September 20, 2018 Author Report Share Posted September 20, 2018 seated db shoulder press4kg x 12 x 3jefferson curl with 4kg db 12 x 3front squatbar x12 x3BB shoulder pressbar x 12 x 3seated behind the head pressBar x12 x 3RDL with 4kg db12 x 3cable external rotation1.25 kg x 10 x 3face pull7.5 kg x 10 x 3glute ham raise on situp bench8 x 3back extension12 x 3 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted September 24, 2018 Author Report Share Posted September 24, 2018 incline benchbar x 10 x 230 kg x10 x 2db chest press12.5 kg x 10 x 217.5 kg x 10 x 2jefferson curl DL5kg db x 12 x 3practise jerk movementbar x 10 x 3back ext12 x 3cable chest flybottom up .5kg x 10 x 3top down 5kg x 10 x 3cable external rotation1.25 kg x 10 x 3face pull7.5 kg x 10 x 3glute ham raise10 x 315 min treadmill brisk walk Quote Link to comment Share on other sites More sharing options...
heliumduck Posted September 25, 2018 Author Report Share Posted September 25, 2018 front squatbar x 10 x 3bulgarian split squat10 x 3pullup8 x 3calf raises10 x 3glute ham raise10 x 3 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted September 26, 2018 Author Report Share Posted September 26, 2018 pull up8 x3BB pressbar x 1230 kg x 12 x 3db shoulder press15 kg x 15 x 3db lat raise5 kg x 12 x 3single arm x 12db front raise5 kg x 12 x 3single arm x 12cable lat raise3.75kg x 12 x 3cable front raise8.75kg x 12 x 3bicep curl7.5kg x 12 x 3seated behind the head pressbar x 12 x 3face pull10kg x 12 x 3back extension12 x 3situp x 20toes to sky x 20 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted September 27, 2018 Author Report Share Posted September 27, 2018 http://www.the42.ie/brent-anderson-new-zealand-rugby-kids-3035464-Oct2016/ '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.” Quote Link to comment Share on other sites More sharing options...
heliumduck Posted September 27, 2018 Author Report Share Posted September 27, 2018 pullup 8x 4cable row33kg x 12 47kg x 12 x 357kg x 10single arm cable row12kg x2left side x 121 arm db row20 kg x 10db RDL8kg x 12 x 3rear delt fly8 kg x 10 x 2let side x 10T bar row10 kg x 1020 kg x 10 x 2behind the head pressbar x 12 x 3calf machine12 x 3cable tri pull down20 kg x 12 x 3cable ext rotation1.25 x 12 x 3crunch 15 x 2toes to sky 15 x 2 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted September 28, 2018 Author Report Share Posted September 28, 2018 should try this Quote Link to comment Share on other sites More sharing options...
heliumduck Posted October 1, 2018 Author Report Share Posted October 1, 2018 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 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted October 5, 2018 Author Report Share Posted October 5, 2018 (edited) 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 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted October 5, 2018 Author Report Share Posted October 5, 2018 damn zai sia Quote Link to comment Share on other sites More sharing options...
heliumduck Posted October 7, 2018 Author Report Share Posted October 7, 2018 stretching core work db TYI bulgarian split squat Quote Link to comment Share on other sites More sharing options...
heliumduck Posted October 9, 2018 Author Report Share Posted October 9, 2018 cable row47kg x10 x 4pull up10 x 4db jefferson curl4kg x 10 x 3db TYI4kg x 10 x 3snatch grip DLbar x 1040 kg x 10 x 2lower back is not ready yet haizback extension10 x 210 x 2 with twistfacepull10 kg x 10 x 3cable external rotation1.25 kg x 8 x 2 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted October 9, 2018 Author Report Share Posted October 9, 2018 On 9/29/2018 at 2:33 AM, heliumduck said: should try this tried this but like..... its okay LOL Quote Link to comment Share on other sites More sharing options...
heliumduck Posted October 10, 2018 Author Report Share Posted October 10, 2018 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted October 10, 2018 Author Report Share Posted October 10, 2018 pull up8 x 3BB pressbar x 830 kg x 8front squatbar x 1030 kg x 1040 kg x 10 x 3back squat40 kg x 10 x 3overhead squatbar x 5 x 3db jefferson curl8kg x 10 x 3cable external rotation1.25 kg x 10 x 3de cline crunch12 x 3toes to sky12 x 3 glute ham raise10 x 3 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted October 11, 2018 Author Report Share Posted October 11, 2018 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 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted October 11, 2018 Author Report Share Posted October 11, 2018 how to look like that sia #goals Quote Link to comment Share on other sites More sharing options...
heliumduck Posted October 15, 2018 Author Report Share Posted October 15, 2018 lat pull down33kg x 10 x 3pullup12, 8, 9, 9, 12cable row47 kg x 10 x 5snatch grip DL40 kg x 10 x 31 arm db row...20 kg x 10 14 kg x 10 x 3DB pull over10 kg x 10 x 3face pull10 kg x 10 x 3toes to sky15 x 3decline crunch15 x 3 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted October 17, 2018 Author Report Share Posted October 17, 2018 narrow grip lat pull down19kg x 10 x 3pullup10 x4bench30kg x1040kg x 10BB press30kg x 10 x 5db chest press14kg x 10 x4, db shoulder press12kg x 10 x 4, single arm cable lat raiseL R L R L L R R5kg x 10 eachcable fly5kg x 10 x 4 sets top-down and bottom-up Quote Link to comment Share on other sites More sharing options...
heliumduck Posted October 19, 2018 Author Report Share Posted October 19, 2018 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 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted October 22, 2018 Author Report Share Posted October 22, 2018 DB TYI3kg x10 x 3cable row30kg x 1047 kg x 8 x 557 kg x 8single arm cable row12 kg x 8, gave the cable row machine to another guy10 kg x 8 x3, standingDLbar x 1040 kg x 8 x 350 kg x 8landmine twistbar x 12 x 3back extension10 x 3hanging leg raise8 x 3 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted October 29, 2018 Author Report Share Posted October 29, 2018 cable row33 kg x 8, 1047kg x 6 x 257kg x 6 x 2ddeadlift50 kg x 6 x 5pull up6 x 5single arm cable row8.75kg x 6 x 3cable external rotation1.25 kg x 10 x 3face pull10 kg x 10 x 3 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted October 30, 2018 Author Report Share Posted October 30, 2018 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted November 13, 2018 Author Report Share Posted November 13, 2018 finally after so longa slip short proper workoutthe usual stretching and warm upsdb TYI2 kg x10 x 3smith machine shoulder press10kg x 10 15kg x10 x 3, drop set 10 kg x 10smith machine behind the head pressbar x 10 5kg x 10 x 3 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted November 14, 2018 Author Report Share Posted November 14, 2018 woke up late went to gym late but cannot go work late short 30 min workout =/ overhead squatbar x 10 x 2sntach30 kg x 5 snatch + 3 power snatch x 3 sets Quote Link to comment Share on other sites More sharing options...
heliumduck Posted November 18, 2018 Author Report Share Posted November 18, 2018 swam 26 laps a change fo better i hope Quote Link to comment Share on other sites More sharing options...
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