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[Mobster]

Any back twinges I get reminds me to do a back release in the gym

 

[ceo]

Update

Been a bit of an average week training wise, been dealing with a bit of sciatic nerve pain which has been fucking annoying, seems to be coming right slowly now so hopefully it continues that way. Just treat this week as a deload week i guess.
Droped the calories slightly due to decreased training intensity (approx 4800 mon-thurs / 3900 Fri-Sun)

Training -

Friday:
Am - 45 .in walk
Midday - Jiu-jitsu 1hr
Pm - cardio - bike intervals - (4min @ 80rpm - 2 @ 90 - 1 @ 100 - 1 rest)

Saturday:
Am - Jiu-jitsu - 45 min
Pm - Legs

Warm up
Walking Lunge
Bw for 24
15 for 24 x2

Single Lying hamstring curl.machine
20 for 15
25 for 15

Squat
Bar for 10
60 for 10
100 for 3 (LFT outer quad still not keen on these)

Legs press
100 for 25
150 for 26
200 for 25 slow
200 for 27 (ouch)

Leg extension singles
30-35-40 for 10-10-10
40 for 17
40-30-20 for 10-10-15

Seated leg curl singles
30 for 10
40 for 10

Sunday:
Am - paddle - 1-12-53 - 11.89km
Pm - Delts/Arms

Warm up
Olympic fly
6 for 17 x2

Smith behind head press
40 for 10-12 x3

Hammer strength shoulder press
20 for 15
30 for 15
40 for 14
Ds 45-25-15 for 10-10-15

Hammer wide chest press
40 for 20
60 for 15
Ds 80-60-40 for 12-15-15

Tricep pushdown singles
20 for 15
25 for 14
Tri set (alternating grips each time)
15 for 15-15-10

Lateral raises machine
25 for 20
30 for 16
Ds 35-25-15 for 10-10-15+(5-5-5-5 rest pause)

Standing alternating db curl
12.5 for 17
15 for 15
Ds 20 for 15 (hammer) 15 for 15 - 20kg Bar for 15

Core with the Mrs - 3 x 10 leg raise things

Monday:
Am - rest
Pm - Jiu-jitsu - 1hr easy

Tuesday:
Am - 30 min walk
Pm - Back

Warm up

Stabding db Rears fly
6 for 21 x2

Sooolid 20-30 minute stretch and roll out
Fucking feel soo much better

Standing bb curl
Bar for 21 x3
Ss single leg RDL
5 bw sloooow x3

Pull-ups
Bw for 6 x4 (sloooow)

Nautilus lat pulldown
20 for 15
40 for 15
50 for 8+1 (singles)
50 for 10 x2 (singles)

Nautilus Seated row (singles)
30 for 15
40 for 10 x3

Chest supported db row
25 for 15
25 for 17
30 for 12
30 for 15-(forced rest pause singles to 20)

Db shrugs
40 for 17
40 for 21
46 for 17 st
46 for 17 st ds 32 for 21

Lying cable upright row
90 for 21
110 for 21
135 for 16
150 for 15

Cable pullover
135 for 15 x2
Ss cable curl
100 for 15 x2

Wednesday:
Am - 30 min walk
Pm - Jiu-jitsu 1hr

Thursday:
Am - 20 min walk
Pm - Chest

Good 10 minute stretch

Warm up
Incline db fly
12.5 for 21
15 for 15

Push-ups - 50

Chest feeling okay

Flat db bench
30 for 15
42.5 for 10
50 for 10 (pretty sure that's a pb)
50 for 9

Incline Smith press
40 for 15
60 for 15
80 for 9
80 for 10

Hammer strength Iso-lateral super Incline press
40 for 10 x3

Lateral raise machine
35 for 17
Ds 40 for 10 - 30 for 10 - 20 for (5 (rp) x6)

Standing db tricep.OH ext singles
15 for 15
17.5 for 10
17.5 for 8 ds 12.5 for (10 x3 alternating sides)

Standing db alternating front raise
12.5 for 15

Friday:
Am - Jiu-jitsu 45 min
Pm - Legs

Warm up
Stretch 5-10 min

Seated Hamstring curl singles
25 for 15
35 for 15
40 for 15

Tried squatting, sciatic nerve said no

Belt squat
40 for 15
80 for 15
130 for 21
180 for 21
230 for 17
Good compromise for reg squats

Hip thrust machine
90 for 15
130 for 15 x2

Legs press
150 for 21
190 for 21
230 for 12 ds 15 for 25 - ouch

Legs ext
30 for 10 - 40 for 10 - singles
45 for 15 - singles
Ds 100-90-80-70-60-50-40-30-25-20 for 10 each (most 5+5)

Struggle with the sciatic nerve but we still got a solid workout in

Weight has stayed stable at 110kg

@rish bros the stretching and foam the best
especially when you got tight muscles
works good!

 

[2Thick]

Update

Been a bit of an average week training wise, been dealing with a bit of sciatic nerve pain which has been fucking annoying, seems to be coming right slowly now so hopefully it continues that way. Just treat this week as a deload week i guess.
Droped the calories slightly due to decreased training intensity (approx 4800 mon-thurs / 3900 Fri-Sun)

Training -

Friday:
Am - 45 .in walk
Midday - Jiu-jitsu 1hr
Pm - cardio - bike intervals - (4min @ 80rpm - 2 @ 90 - 1 @ 100 - 1 rest)

Saturday:
Am - Jiu-jitsu - 45 min
Pm - Legs

Warm up
Walking Lunge
Bw for 24
15 for 24 x2

Single Lying hamstring curl.machine
20 for 15
25 for 15

Squat
Bar for 10
60 for 10
100 for 3 (LFT outer quad still not keen on these)

Legs press
100 for 25
150 for 26
200 for 25 slow
200 for 27 (ouch)

Leg extension singles
30-35-40 for 10-10-10
40 for 17
40-30-20 for 10-10-15

Seated leg curl singles
30 for 10
40 for 10

Sunday:
Am - paddle - 1-12-53 - 11.89km
Pm - Delts/Arms

Warm up
Olympic fly
6 for 17 x2

Smith behind head press
40 for 10-12 x3

Hammer strength shoulder press
20 for 15
30 for 15
40 for 14
Ds 45-25-15 for 10-10-15

Hammer wide chest press
40 for 20
60 for 15
Ds 80-60-40 for 12-15-15

Tricep pushdown singles
20 for 15
25 for 14
Tri set (alternating grips each time)
15 for 15-15-10

Lateral raises machine
25 for 20
30 for 16
Ds 35-25-15 for 10-10-15+(5-5-5-5 rest pause)

Standing alternating db curl
12.5 for 17
15 for 15
Ds 20 for 15 (hammer) 15 for 15 - 20kg Bar for 15

Core with the Mrs - 3 x 10 leg raise things

Monday:
Am - rest
Pm - Jiu-jitsu - 1hr easy

Tuesday:
Am - 30 min walk
Pm - Back

Warm up

Stabding db Rears fly
6 for 21 x2

Sooolid 20-30 minute stretch and roll out
Fucking feel soo much better

Standing bb curl
Bar for 21 x3
Ss single leg RDL
5 bw sloooow x3

Pull-ups
Bw for 6 x4 (sloooow)

Nautilus lat pulldown
20 for 15
40 for 15
50 for 8+1 (singles)
50 for 10 x2 (singles)

Nautilus Seated row (singles)
30 for 15
40 for 10 x3

Chest supported db row
25 for 15
25 for 17
30 for 12
30 for 15-(forced rest pause singles to 20)

Db shrugs
40 for 17
40 for 21
46 for 17 st
46 for 17 st ds 32 for 21

Lying cable upright row
90 for 21
110 for 21
135 for 16
150 for 15

Cable pullover
135 for 15 x2
Ss cable curl
100 for 15 x2

Wednesday:
Am - 30 min walk
Pm - Jiu-jitsu 1hr

Thursday:
Am - 20 min walk
Pm - Chest

Good 10 minute stretch

Warm up
Incline db fly
12.5 for 21
15 for 15

Push-ups - 50

Chest feeling okay

Flat db bench
30 for 15
42.5 for 10
50 for 10 (pretty sure that's a pb)
50 for 9

Incline Smith press
40 for 15
60 for 15
80 for 9
80 for 10

Hammer strength Iso-lateral super Incline press
40 for 10 x3

Lateral raise machine
35 for 17
Ds 40 for 10 - 30 for 10 - 20 for (5 (rp) x6)

Standing db tricep.OH ext singles
15 for 15
17.5 for 10
17.5 for 8 ds 12.5 for (10 x3 alternating sides)

Standing db alternating front raise
12.5 for 15

Friday:
Am - Jiu-jitsu 45 min
Pm - Legs

Warm up
Stretch 5-10 min

Seated Hamstring curl singles
25 for 15
35 for 15
40 for 15

Tried squatting, sciatic nerve said no

Belt squat
40 for 15
80 for 15
130 for 21
180 for 21
230 for 17
Good compromise for reg squats

Hip thrust machine
90 for 15
130 for 15 x2

Legs press
150 for 21
190 for 21
230 for 12 ds 15 for 25 - ouch

Legs ext
30 for 10 - 40 for 10 - singles
45 for 15 - singles
Ds 100-90-80-70-60-50-40-30-25-20 for 10 each (most 5+5)

Struggle with the sciatic nerve but we still got a solid workout in

Weight has stayed stable at 110kg

leg extensions and leg press is solid
hip thrust machine is on point
and belt squat too is fun!

@rish

 

[BodyMonster34]

Update

Been a bit of an average week training wise, been dealing with a bit of sciatic nerve pain which has been fucking annoying, seems to be coming right slowly now so hopefully it continues that way. Just treat this week as a deload week i guess.
Droped the calories slightly due to decreased training intensity (approx 4800 mon-thurs / 3900 Fri-Sun)

Training -

Friday:
Am - 45 .in walk
Midday - Jiu-jitsu 1hr
Pm - cardio - bike intervals - (4min @ 80rpm - 2 @ 90 - 1 @ 100 - 1 rest)

Saturday:
Am - Jiu-jitsu - 45 min
Pm - Legs

Warm up
Walking Lunge
Bw for 24
15 for 24 x2

Single Lying hamstring curl.machine
20 for 15
25 for 15

Squat
Bar for 10
60 for 10
100 for 3 (LFT outer quad still not keen on these)

Legs press
100 for 25
150 for 26
200 for 25 slow
200 for 27 (ouch)

Leg extension singles
30-35-40 for 10-10-10
40 for 17
40-30-20 for 10-10-15

Seated leg curl singles
30 for 10
40 for 10

Sunday:
Am - paddle - 1-12-53 - 11.89km
Pm - Delts/Arms

Warm up
Olympic fly
6 for 17 x2

Smith behind head press
40 for 10-12 x3

Hammer strength shoulder press
20 for 15
30 for 15
40 for 14
Ds 45-25-15 for 10-10-15

Hammer wide chest press
40 for 20
60 for 15
Ds 80-60-40 for 12-15-15

Tricep pushdown singles
20 for 15
25 for 14
Tri set (alternating grips each time)
15 for 15-15-10

Lateral raises machine
25 for 20
30 for 16
Ds 35-25-15 for 10-10-15+(5-5-5-5 rest pause)

Standing alternating db curl
12.5 for 17
15 for 15
Ds 20 for 15 (hammer) 15 for 15 - 20kg Bar for 15

Core with the Mrs - 3 x 10 leg raise things

Monday:
Am - rest
Pm - Jiu-jitsu - 1hr easy

Tuesday:
Am - 30 min walk
Pm - Back

Warm up

Stabding db Rears fly
6 for 21 x2

Sooolid 20-30 minute stretch and roll out
Fucking feel soo much better

Standing bb curl
Bar for 21 x3
Ss single leg RDL
5 bw sloooow x3

Pull-ups
Bw for 6 x4 (sloooow)

Nautilus lat pulldown
20 for 15
40 for 15
50 for 8+1 (singles)
50 for 10 x2 (singles)

Nautilus Seated row (singles)
30 for 15
40 for 10 x3

Chest supported db row
25 for 15
25 for 17
30 for 12
30 for 15-(forced rest pause singles to 20)

Db shrugs
40 for 17
40 for 21
46 for 17 st
46 for 17 st ds 32 for 21

Lying cable upright row
90 for 21
110 for 21
135 for 16
150 for 15

Cable pullover
135 for 15 x2
Ss cable curl
100 for 15 x2

Wednesday:
Am - 30 min walk
Pm - Jiu-jitsu 1hr

Thursday:
Am - 20 min walk
Pm - Chest

Good 10 minute stretch

Warm up
Incline db fly
12.5 for 21
15 for 15

Push-ups - 50

Chest feeling okay

Flat db bench
30 for 15
42.5 for 10
50 for 10 (pretty sure that's a pb)
50 for 9

Incline Smith press
40 for 15
60 for 15
80 for 9
80 for 10

Hammer strength Iso-lateral super Incline press
40 for 10 x3

Lateral raise machine
35 for 17
Ds 40 for 10 - 30 for 10 - 20 for (5 (rp) x6)

Standing db tricep.OH ext singles
15 for 15
17.5 for 10
17.5 for 8 ds 12.5 for (10 x3 alternating sides)

Standing db alternating front raise
12.5 for 15

Friday:
Am - Jiu-jitsu 45 min
Pm - Legs

Warm up
Stretch 5-10 min

Seated Hamstring curl singles
25 for 15
35 for 15
40 for 15

Tried squatting, sciatic nerve said no

Belt squat
40 for 15
80 for 15
130 for 21
180 for 21
230 for 17
Good compromise for reg squats

Hip thrust machine
90 for 15
130 for 15 x2

Legs press
150 for 21
190 for 21
230 for 12 ds 15 for 25 - ouch

Legs ext
30 for 10 - 40 for 10 - singles
45 for 15 - singles
Ds 100-90-80-70-60-50-40-30-25-20 for 10 each (most 5+5)

Struggle with the sciatic nerve but we still got a solid workout in

Weight has stayed stable at 110kg

bro looking strong. leg press and leg extension
Build strong legs. I like it.
@rish

 

[Masonic Bodybuilder]

Awesome update with some great training sessions. Looking really good brother.

 

[Ulter]

Update

Been a bit of an average week training wise, been dealing with a bit of sciatic nerve pain which has been fucking annoying, seems to be coming right slowly now so hopefully it continues that way. Just treat this week as a deload week i guess.
Droped the calories slightly due to decreased training intensity (approx 4800 mon-thurs / 3900 Fri-Sun)

Training -

Friday:
Am - 45 .in walk
Midday - Jiu-jitsu 1hr
Pm - cardio - bike intervals - (4min @ 80rpm - 2 @ 90 - 1 @ 100 - 1 rest)

Saturday:
Am - Jiu-jitsu - 45 min
Pm - Legs

Warm up
Walking Lunge
Bw for 24
15 for 24 x2

Single Lying hamstring curl.machine
20 for 15
25 for 15

Squat
Bar for 10
60 for 10
100 for 3 (LFT outer quad still not keen on these)

Legs press
100 for 25
150 for 26
200 for 25 slow
200 for 27 (ouch)

Leg extension singles
30-35-40 for 10-10-10
40 for 17
40-30-20 for 10-10-15

Seated leg curl singles
30 for 10
40 for 10

Sunday:
Am - paddle - 1-12-53 - 11.89km
Pm - Delts/Arms

Warm up
Olympic fly
6 for 17 x2

Smith behind head press
40 for 10-12 x3

Hammer strength shoulder press
20 for 15
30 for 15
40 for 14
Ds 45-25-15 for 10-10-15

Hammer wide chest press
40 for 20
60 for 15
Ds 80-60-40 for 12-15-15

Tricep pushdown singles
20 for 15
25 for 14
Tri set (alternating grips each time)
15 for 15-15-10

Lateral raises machine
25 for 20
30 for 16
Ds 35-25-15 for 10-10-15+(5-5-5-5 rest pause)

Standing alternating db curl
12.5 for 17
15 for 15
Ds 20 for 15 (hammer) 15 for 15 - 20kg Bar for 15

Core with the Mrs - 3 x 10 leg raise things

Monday:
Am - rest
Pm - Jiu-jitsu - 1hr easy

Tuesday:
Am - 30 min walk
Pm - Back

Warm up

Stabding db Rears fly
6 for 21 x2

Sooolid 20-30 minute stretch and roll out
Fucking feel soo much better

Standing bb curl
Bar for 21 x3
Ss single leg RDL
5 bw sloooow x3

Pull-ups
Bw for 6 x4 (sloooow)

Nautilus lat pulldown
20 for 15
40 for 15
50 for 8+1 (singles)
50 for 10 x2 (singles)

Nautilus Seated row (singles)
30 for 15
40 for 10 x3

Chest supported db row
25 for 15
25 for 17
30 for 12
30 for 15-(forced rest pause singles to 20)

Db shrugs
40 for 17
40 for 21
46 for 17 st
46 for 17 st ds 32 for 21

Lying cable upright row
90 for 21
110 for 21
135 for 16
150 for 15

Cable pullover
135 for 15 x2
Ss cable curl
100 for 15 x2

Wednesday:
Am - 30 min walk
Pm - Jiu-jitsu 1hr

Thursday:
Am - 20 min walk
Pm - Chest

Good 10 minute stretch

Warm up
Incline db fly
12.5 for 21
15 for 15

Push-ups - 50

Chest feeling okay

Flat db bench
30 for 15
42.5 for 10
50 for 10 (pretty sure that's a pb)
50 for 9

Incline Smith press
40 for 15
60 for 15
80 for 9
80 for 10

Hammer strength Iso-lateral super Incline press
40 for 10 x3

Lateral raise machine
35 for 17
Ds 40 for 10 - 30 for 10 - 20 for (5 (rp) x6)

Standing db tricep.OH ext singles
15 for 15
17.5 for 10
17.5 for 8 ds 12.5 for (10 x3 alternating sides)

Standing db alternating front raise
12.5 for 15

Friday:
Am - Jiu-jitsu 45 min
Pm - Legs

Warm up
Stretch 5-10 min

Seated Hamstring curl singles
25 for 15
35 for 15
40 for 15

Tried squatting, sciatic nerve said no

Belt squat
40 for 15
80 for 15
130 for 21
180 for 21
230 for 17
Good compromise for reg squats

Hip thrust machine
90 for 15
130 for 15 x2

Legs press
150 for 21
190 for 21
230 for 12 ds 15 for 25 - ouch

Legs ext
30 for 10 - 40 for 10 - singles
45 for 15 - singles
Ds 100-90-80-70-60-50-40-30-25-20 for 10 each (most 5+5)

Struggle with the sciatic nerve but we still got a solid workout in

Weight has stayed stable at 110kg

@rish This one is looking fantastic. You're posing, pictures are a thing of beauty, can definitely see that you're improving every time you update

 

[Noah Wixx]

Update

Been a bit of an average week training wise, been dealing with a bit of sciatic nerve pain which has been fucking annoying, seems to be coming right slowly now so hopefully it continues that way. Just treat this week as a deload week i guess.
Droped the calories slightly due to decreased training intensity (approx 4800 mon-thurs / 3900 Fri-Sun)

Training -

Friday:
Am - 45 .in walk
Midday - Jiu-jitsu 1hr
Pm - cardio - bike intervals - (4min @ 80rpm - 2 @ 90 - 1 @ 100 - 1 rest)

Saturday:
Am - Jiu-jitsu - 45 min
Pm - Legs

Warm up
Walking Lunge
Bw for 24
15 for 24 x2

Single Lying hamstring curl.machine
20 for 15
25 for 15

Squat
Bar for 10
60 for 10
100 for 3 (LFT outer quad still not keen on these)

Legs press
100 for 25
150 for 26
200 for 25 slow
200 for 27 (ouch)

Leg extension singles
30-35-40 for 10-10-10
40 for 17
40-30-20 for 10-10-15

Seated leg curl singles
30 for 10
40 for 10

Sunday:
Am - paddle - 1-12-53 - 11.89km
Pm - Delts/Arms

Warm up
Olympic fly
6 for 17 x2

Smith behind head press
40 for 10-12 x3

Hammer strength shoulder press
20 for 15
30 for 15
40 for 14
Ds 45-25-15 for 10-10-15

Hammer wide chest press
40 for 20
60 for 15
Ds 80-60-40 for 12-15-15

Tricep pushdown singles
20 for 15
25 for 14
Tri set (alternating grips each time)
15 for 15-15-10

Lateral raises machine
25 for 20
30 for 16
Ds 35-25-15 for 10-10-15+(5-5-5-5 rest pause)

Standing alternating db curl
12.5 for 17
15 for 15
Ds 20 for 15 (hammer) 15 for 15 - 20kg Bar for 15

Core with the Mrs - 3 x 10 leg raise things

Monday:
Am - rest
Pm - Jiu-jitsu - 1hr easy

Tuesday:
Am - 30 min walk
Pm - Back

Warm up

Stabding db Rears fly
6 for 21 x2

Sooolid 20-30 minute stretch and roll out
Fucking feel soo much better

Standing bb curl
Bar for 21 x3
Ss single leg RDL
5 bw sloooow x3

Pull-ups
Bw for 6 x4 (sloooow)

Nautilus lat pulldown
20 for 15
40 for 15
50 for 8+1 (singles)
50 for 10 x2 (singles)

Nautilus Seated row (singles)
30 for 15
40 for 10 x3

Chest supported db row
25 for 15
25 for 17
30 for 12
30 for 15-(forced rest pause singles to 20)

Db shrugs
40 for 17
40 for 21
46 for 17 st
46 for 17 st ds 32 for 21

Lying cable upright row
90 for 21
110 for 21
135 for 16
150 for 15

Cable pullover
135 for 15 x2
Ss cable curl
100 for 15 x2

Wednesday:
Am - 30 min walk
Pm - Jiu-jitsu 1hr

Thursday:
Am - 20 min walk
Pm - Chest

Good 10 minute stretch

Warm up
Incline db fly
12.5 for 21
15 for 15

Push-ups - 50

Chest feeling okay

Flat db bench
30 for 15
42.5 for 10
50 for 10 (pretty sure that's a pb)
50 for 9

Incline Smith press
40 for 15
60 for 15
80 for 9
80 for 10

Hammer strength Iso-lateral super Incline press
40 for 10 x3

Lateral raise machine
35 for 17
Ds 40 for 10 - 30 for 10 - 20 for (5 (rp) x6)

Standing db tricep.OH ext singles
15 for 15
17.5 for 10
17.5 for 8 ds 12.5 for (10 x3 alternating sides)

Standing db alternating front raise
12.5 for 15

Friday:
Am - Jiu-jitsu 45 min
Pm - Legs

Warm up
Stretch 5-10 min

Seated Hamstring curl singles
25 for 15
35 for 15
40 for 15

Tried squatting, sciatic nerve said no

Belt squat
40 for 15
80 for 15
130 for 21
180 for 21
230 for 17
Good compromise for reg squats

Hip thrust machine
90 for 15
130 for 15 x2

Legs press
150 for 21
190 for 21
230 for 12 ds 15 for 25 - ouch

Legs ext
30 for 10 - 40 for 10 - singles
45 for 15 - singles
Ds 100-90-80-70-60-50-40-30-25-20 for 10 each (most 5+5)

Struggle with the sciatic nerve but we still got a solid workout in

Weight has stayed stable at 110kg

Damn hopefully that sciatica heals and feels better that is frustrating.

 

[rish]

are you still high on the fats @rish broly? i was looking back at the discussion
volume is very impressive

Cheers bro, I dropped the fats slightly but still running them relatively high, getting blood work done this week so I'll see if I need to make any adjustments after that

 

[rish]

Damn hopefully that sciatica heals and feels better that is frustrating.

Yeah bro, it's super frustrating, it's healing now, but very slowly!

 

[Npcclassicphysique champ]

Cheers bro, I dropped the fats slightly but still running them relatively high, getting blood work done this week so I'll see if I need to make any adjustments after that

try to adjust the fats they are real high broly

 

[RoySimpson]

Update

Been a bit of an average week training wise, been dealing with a bit of sciatic nerve pain which has been fucking annoying, seems to be coming right slowly now so hopefully it continues that way. Just treat this week as a deload week i guess.
Droped the calories slightly due to decreased training intensity (approx 4800 mon-thurs / 3900 Fri-Sun)

Training -

Friday:
Am - 45 .in walk
Midday - Jiu-jitsu 1hr
Pm - cardio - bike intervals - (4min @ 80rpm - 2 @ 90 - 1 @ 100 - 1 rest)

Saturday:
Am - Jiu-jitsu - 45 min
Pm - Legs

Warm up
Walking Lunge
Bw for 24
15 for 24 x2

Single Lying hamstring curl.machine
20 for 15
25 for 15

Squat
Bar for 10
60 for 10
100 for 3 (LFT outer quad still not keen on these)

Legs press
100 for 25
150 for 26
200 for 25 slow
200 for 27 (ouch)

Leg extension singles
30-35-40 for 10-10-10
40 for 17
40-30-20 for 10-10-15

Seated leg curl singles
30 for 10
40 for 10

Sunday:
Am - paddle - 1-12-53 - 11.89km
Pm - Delts/Arms

Warm up
Olympic fly
6 for 17 x2

Smith behind head press
40 for 10-12 x3

Hammer strength shoulder press
20 for 15
30 for 15
40 for 14
Ds 45-25-15 for 10-10-15

Hammer wide chest press
40 for 20
60 for 15
Ds 80-60-40 for 12-15-15

Tricep pushdown singles
20 for 15
25 for 14
Tri set (alternating grips each time)
15 for 15-15-10

Lateral raises machine
25 for 20
30 for 16
Ds 35-25-15 for 10-10-15+(5-5-5-5 rest pause)

Standing alternating db curl
12.5 for 17
15 for 15
Ds 20 for 15 (hammer) 15 for 15 - 20kg Bar for 15

Core with the Mrs - 3 x 10 leg raise things

Monday:
Am - rest
Pm - Jiu-jitsu - 1hr easy

Tuesday:
Am - 30 min walk
Pm - Back

Warm up

Stabding db Rears fly
6 for 21 x2

Sooolid 20-30 minute stretch and roll out
Fucking feel soo much better

Standing bb curl
Bar for 21 x3
Ss single leg RDL
5 bw sloooow x3

Pull-ups
Bw for 6 x4 (sloooow)

Nautilus lat pulldown
20 for 15
40 for 15
50 for 8+1 (singles)
50 for 10 x2 (singles)

Nautilus Seated row (singles)
30 for 15
40 for 10 x3

Chest supported db row
25 for 15
25 for 17
30 for 12
30 for 15-(forced rest pause singles to 20)

Db shrugs
40 for 17
40 for 21
46 for 17 st
46 for 17 st ds 32 for 21

Lying cable upright row
90 for 21
110 for 21
135 for 16
150 for 15

Cable pullover
135 for 15 x2
Ss cable curl
100 for 15 x2

Wednesday:
Am - 30 min walk
Pm - Jiu-jitsu 1hr

Thursday:
Am - 20 min walk
Pm - Chest

Good 10 minute stretch

Warm up
Incline db fly
12.5 for 21
15 for 15

Push-ups - 50

Chest feeling okay

Flat db bench
30 for 15
42.5 for 10
50 for 10 (pretty sure that's a pb)
50 for 9

Incline Smith press
40 for 15
60 for 15
80 for 9
80 for 10

Hammer strength Iso-lateral super Incline press
40 for 10 x3

Lateral raise machine
35 for 17
Ds 40 for 10 - 30 for 10 - 20 for (5 (rp) x6)

Standing db tricep.OH ext singles
15 for 15
17.5 for 10
17.5 for 8 ds 12.5 for (10 x3 alternating sides)

Standing db alternating front raise
12.5 for 15

Friday:
Am - Jiu-jitsu 45 min
Pm - Legs

Warm up
Stretch 5-10 min

Seated Hamstring curl singles
25 for 15
35 for 15
40 for 15

Tried squatting, sciatic nerve said no

Belt squat
40 for 15
80 for 15
130 for 21
180 for 21
230 for 17
Good compromise for reg squats

Hip thrust machine
90 for 15
130 for 15 x2

Legs press
150 for 21
190 for 21
230 for 12 ds 15 for 25 - ouch

Legs ext
30 for 10 - 40 for 10 - singles
45 for 15 - singles
Ds 100-90-80-70-60-50-40-30-25-20 for 10 each (most 5+5)

Struggle with the sciatic nerve but we still got a solid workout in

Weight has stayed stable at 110kg

@rish looking jacked bro! Your must be a problem to roll with in jiu jitsu!

 

[ballin2504]

Update

Been a bit of an average week training wise, been dealing with a bit of sciatic nerve pain which has been fucking annoying, seems to be coming right slowly now so hopefully it continues that way. Just treat this week as a deload week i guess.
Droped the calories slightly due to decreased training intensity (approx 4800 mon-thurs / 3900 Fri-Sun)

Training -

Friday:
Am - 45 .in walk
Midday - Jiu-jitsu 1hr
Pm - cardio - bike intervals - (4min @ 80rpm - 2 @ 90 - 1 @ 100 - 1 rest)

Saturday:
Am - Jiu-jitsu - 45 min
Pm - Legs

Warm up
Walking Lunge
Bw for 24
15 for 24 x2

Single Lying hamstring curl.machine
20 for 15
25 for 15

Squat
Bar for 10
60 for 10
100 for 3 (LFT outer quad still not keen on these)

Legs press
100 for 25
150 for 26
200 for 25 slow
200 for 27 (ouch)

Leg extension singles
30-35-40 for 10-10-10
40 for 17
40-30-20 for 10-10-15

Seated leg curl singles
30 for 10
40 for 10

Sunday:
Am - paddle - 1-12-53 - 11.89km
Pm - Delts/Arms

Warm up
Olympic fly
6 for 17 x2

Smith behind head press
40 for 10-12 x3

Hammer strength shoulder press
20 for 15
30 for 15
40 for 14
Ds 45-25-15 for 10-10-15

Hammer wide chest press
40 for 20
60 for 15
Ds 80-60-40 for 12-15-15

Tricep pushdown singles
20 for 15
25 for 14
Tri set (alternating grips each time)
15 for 15-15-10

Lateral raises machine
25 for 20
30 for 16
Ds 35-25-15 for 10-10-15+(5-5-5-5 rest pause)

Standing alternating db curl
12.5 for 17
15 for 15
Ds 20 for 15 (hammer) 15 for 15 - 20kg Bar for 15

Core with the Mrs - 3 x 10 leg raise things

Monday:
Am - rest
Pm - Jiu-jitsu - 1hr easy

Tuesday:
Am - 30 min walk
Pm - Back

Warm up

Stabding db Rears fly
6 for 21 x2

Sooolid 20-30 minute stretch and roll out
Fucking feel soo much better

Standing bb curl
Bar for 21 x3
Ss single leg RDL
5 bw sloooow x3

Pull-ups
Bw for 6 x4 (sloooow)

Nautilus lat pulldown
20 for 15
40 for 15
50 for 8+1 (singles)
50 for 10 x2 (singles)

Nautilus Seated row (singles)
30 for 15
40 for 10 x3

Chest supported db row
25 for 15
25 for 17
30 for 12
30 for 15-(forced rest pause singles to 20)

Db shrugs
40 for 17
40 for 21
46 for 17 st
46 for 17 st ds 32 for 21

Lying cable upright row
90 for 21
110 for 21
135 for 16
150 for 15

Cable pullover
135 for 15 x2
Ss cable curl
100 for 15 x2

Wednesday:
Am - 30 min walk
Pm - Jiu-jitsu 1hr

Thursday:
Am - 20 min walk
Pm - Chest

Good 10 minute stretch

Warm up
Incline db fly
12.5 for 21
15 for 15

Push-ups - 50

Chest feeling okay

Flat db bench
30 for 15
42.5 for 10
50 for 10 (pretty sure that's a pb)
50 for 9

Incline Smith press
40 for 15
60 for 15
80 for 9
80 for 10

Hammer strength Iso-lateral super Incline press
40 for 10 x3

Lateral raise machine
35 for 17
Ds 40 for 10 - 30 for 10 - 20 for (5 (rp) x6)

Standing db tricep.OH ext singles
15 for 15
17.5 for 10
17.5 for 8 ds 12.5 for (10 x3 alternating sides)

Standing db alternating front raise
12.5 for 15

Friday:
Am - Jiu-jitsu 45 min
Pm - Legs

Warm up
Stretch 5-10 min

Seated Hamstring curl singles
25 for 15
35 for 15
40 for 15

Tried squatting, sciatic nerve said no

Belt squat
40 for 15
80 for 15
130 for 21
180 for 21
230 for 17
Good compromise for reg squats

Hip thrust machine
90 for 15
130 for 15 x2

Legs press
150 for 21
190 for 21
230 for 12 ds 15 for 25 - ouch

Legs ext
30 for 10 - 40 for 10 - singles
45 for 15 - singles
Ds 100-90-80-70-60-50-40-30-25-20 for 10 each (most 5+5)

Struggle with the sciatic nerve but we still got a solid workout in

Weight has stayed stable at 110kg

@rish now that’s an update. Man you look awesome also

 

[Tiger Salman Khan]

Update

Been a bit of an average week training wise, been dealing with a bit of sciatic nerve pain which has been fucking annoying, seems to be coming right slowly now so hopefully it continues that way. Just treat this week as a deload week i guess.
Droped the calories slightly due to decreased training intensity (approx 4800 mon-thurs / 3900 Fri-Sun)

Training -

Friday:
Am - 45 .in walk
Midday - Jiu-jitsu 1hr
Pm - cardio - bike intervals - (4min @ 80rpm - 2 @ 90 - 1 @ 100 - 1 rest)

Saturday:
Am - Jiu-jitsu - 45 min
Pm - Legs

Warm up
Walking Lunge
Bw for 24
15 for 24 x2

Single Lying hamstring curl.machine
20 for 15
25 for 15

Squat
Bar for 10
60 for 10
100 for 3 (LFT outer quad still not keen on these)

Legs press
100 for 25
150 for 26
200 for 25 slow
200 for 27 (ouch)

Leg extension singles
30-35-40 for 10-10-10
40 for 17
40-30-20 for 10-10-15

Seated leg curl singles
30 for 10
40 for 10

Sunday:
Am - paddle - 1-12-53 - 11.89km
Pm - Delts/Arms

Warm up
Olympic fly
6 for 17 x2

Smith behind head press
40 for 10-12 x3

Hammer strength shoulder press
20 for 15
30 for 15
40 for 14
Ds 45-25-15 for 10-10-15

Hammer wide chest press
40 for 20
60 for 15
Ds 80-60-40 for 12-15-15

Tricep pushdown singles
20 for 15
25 for 14
Tri set (alternating grips each time)
15 for 15-15-10

Lateral raises machine
25 for 20
30 for 16
Ds 35-25-15 for 10-10-15+(5-5-5-5 rest pause)

Standing alternating db curl
12.5 for 17
15 for 15
Ds 20 for 15 (hammer) 15 for 15 - 20kg Bar for 15

Core with the Mrs - 3 x 10 leg raise things

Monday:
Am - rest
Pm - Jiu-jitsu - 1hr easy

Tuesday:
Am - 30 min walk
Pm - Back

Warm up

Stabding db Rears fly
6 for 21 x2

Sooolid 20-30 minute stretch and roll out
Fucking feel soo much better

Standing bb curl
Bar for 21 x3
Ss single leg RDL
5 bw sloooow x3

Pull-ups
Bw for 6 x4 (sloooow)

Nautilus lat pulldown
20 for 15
40 for 15
50 for 8+1 (singles)
50 for 10 x2 (singles)

Nautilus Seated row (singles)
30 for 15
40 for 10 x3

Chest supported db row
25 for 15
25 for 17
30 for 12
30 for 15-(forced rest pause singles to 20)

Db shrugs
40 for 17
40 for 21
46 for 17 st
46 for 17 st ds 32 for 21

Lying cable upright row
90 for 21
110 for 21
135 for 16
150 for 15

Cable pullover
135 for 15 x2
Ss cable curl
100 for 15 x2

Wednesday:
Am - 30 min walk
Pm - Jiu-jitsu 1hr

Thursday:
Am - 20 min walk
Pm - Chest

Good 10 minute stretch

Warm up
Incline db fly
12.5 for 21
15 for 15

Push-ups - 50

Chest feeling okay

Flat db bench
30 for 15
42.5 for 10
50 for 10 (pretty sure that's a pb)
50 for 9

Incline Smith press
40 for 15
60 for 15
80 for 9
80 for 10

Hammer strength Iso-lateral super Incline press
40 for 10 x3

Lateral raise machine
35 for 17
Ds 40 for 10 - 30 for 10 - 20 for (5 (rp) x6)

Standing db tricep.OH ext singles
15 for 15
17.5 for 10
17.5 for 8 ds 12.5 for (10 x3 alternating sides)

Standing db alternating front raise
12.5 for 15

Friday:
Am - Jiu-jitsu 45 min
Pm - Legs

Warm up
Stretch 5-10 min

Seated Hamstring curl singles
25 for 15
35 for 15
40 for 15

Tried squatting, sciatic nerve said no

Belt squat
40 for 15
80 for 15
130 for 21
180 for 21
230 for 17
Good compromise for reg squats

Hip thrust machine
90 for 15
130 for 15 x2

Legs press
150 for 21
190 for 21
230 for 12 ds 15 for 25 - ouch

Legs ext
30 for 10 - 40 for 10 - singles
45 for 15 - singles
Ds 100-90-80-70-60-50-40-30-25-20 for 10 each (most 5+5)

Struggle with the sciatic nerve but we still got a solid workout in

Weight has stayed stable at 110kg

@rish updates look good man.......