Blonde will make you STRONG

[BangBang]

My PT has started working f/t as a scaffolder since they gyms shut, and we're going to have to work around that.

Was going to train on Friday afternoon, but have to go and do my car handover, or I will have to wait another week.

Think I should be good for 4 next week, providing he isn't working too far out of town, and he'll meet me at the gym right after work, if we can get slots.

Another week of rest ☹️ 

Please do not pay for the AJ card this weekend, they’ve put Wach vs Hughie Fury on there and in the history of sh*t fights it has the makings of a classic 😂

Smash it next week mate look forward to reading the updates

[BangBang]

Supps- Creatine
Preworkout - Nuts and beetroot juice
Intra workout - Cranberry juice

Legs today and I’m dead

Warmed up stretched off my hips with some yoga stretches

Hip breakers with kettlebells - these are brutal, it’s not even the weight just the movement

Bulgarian lunges x 20 each leg - 4 sets

Squats
60 x 20
80 x 10
100 x 10 x 3 sets
120 x 5
140 x 5
150 x 3
100 x 8

Leg press because my training partner wanted to do more, not sure how heavy

Walking lunges with the Olympic bar 60kg

Leg extension, again not sure how heavy but I work up to the whole stack.

Then some interval running for 15 minutes of which I did 10 was completely done.  I didn’t even stretch just walked home and foam rolled.

Was supposed to go sparring tonight but definitely going to give it a miss.

Shoulders tomorrow. Yikes

[Marky147]

My PT has started working f/t as a scaffolder since they gyms shut, and we're going to have to work around that.

Was going to train on Friday afternoon, but have to go and do my car handover, or I will have to wait another week.

Think I should be good for 4 next week, providing he isn't working too far out of town, and he'll meet me at the gym right after work, if we can get slots.

Another week of rest ☹️ 

Please do not pay for the AJ card this weekend, they’ve put Wach vs Hughie Fury on there and in the history of sh*t fights it has the makings of a classic 😂

Smash it next week mate look forward to reading the updates

Making it from my room to the office is a cardio workout for my legs.

It's only the price of a KFC, and the only one I won't be paying for is Logan Paul vs Floyd

Be nice to get a solid week in before turkey time, and hopefully straight back in on the 4th with no more gov interruptions.

[iRaise]

Tough first week back, kinda preferred it after 5 months. Weird situation of not being too far away but still a long way to get to those upper numbers but fun nonetheless. Training with my two housemates now who are new to the gym, one moves well one doesn't so its a little less intensity on my part but definitely worth it to help build them up, then in 6-12 months we can all push each other. Taking it relatively relaxed until NY and just focusing on 4 sessions a week and then seeing where we stand in Jan to set some aims for the first 6 months. Back in London which does really help my steps, though the weather is horrific.

[the sicilian]

PT keeps having a go at me for doing way more than he programmes... lol its bad when you got to tell a 52 year old to slow down 

[EvilPie]

Tough first week back, kinda preferred it after 5 months. Weird situation of not being too far away but still a long way to get to those upper numbers but fun nonetheless. Training with my two housemates now who are new to the gym, one moves well one doesn't so its a little less intensity on my part but definitely worth it to help build them up, then in 6-12 months we can all push each other. Taking it relatively relaxed until NY and just focusing on 4 sessions a week and then seeing where we stand in Jan to set some aims for the first 6 months. Back in London which does really help my steps, though the weather is horrific.

It's good to train with newbies every now and then. Makes you realise just how strong you are.

[EvilPie]

Supps- Creatine
Preworkout - Nuts and beetroot juice
Intra workout - Cranberry juice

Legs today and I’m dead

Warmed up stretched off my hips with some yoga stretches

Hip breakers with kettlebells - these are brutal, it’s not even the weight just the movement

Bulgarian lunges x 20 each leg - 4 sets

Squats
60 x 20
80 x 10
100 x 10 x 3 sets
120 x 5
140 x 5
150 x 3
100 x 8

Leg press because my training partner wanted to do more, not sure how heavy

Walking lunges with the Olympic bar 60kg

Leg extension, again not sure how heavy but I work up to the whole stack.

Then some interval running for 15 minutes of which I did 10 was completely done.  I didn’t even stretch just walked home and foam rolled.

Was supposed to go sparring tonight but definitely going to give it a miss.

Shoulders tomorrow. Yikes

That's some insane leg volume. Do you always work your legs to that sort of level?

[iRaise]

Supps- Creatine
Preworkout - Nuts and beetroot juice
Intra workout - Cranberry juice

Legs today and I’m dead

Warmed up stretched off my hips with some yoga stretches

Hip breakers with kettlebells - these are brutal, it’s not even the weight just the movement

Bulgarian lunges x 20 each leg - 4 sets

Squats
60 x 20
80 x 10
100 x 10 x 3 sets
120 x 5
140 x 5
150 x 3
100 x 8

Leg press because my training partner wanted to do more, not sure how heavy

Walking lunges with the Olympic bar 60kg

Leg extension, again not sure how heavy but I work up to the whole stack.

Then some interval running for 15 minutes of which I did 10 was completely done.  I didn’t even stretch just walked home and foam rolled.

Was supposed to go sparring tonight but definitely going to give it a miss.

Shoulders tomorrow. Yikes

That's some insane leg volume. Do you always work your legs to that sort of level?

What Matt said ^

[EvilPie]

Very satisfying chest session on Tuesday this week.

The gym set up felt a bit strange for my first session back on Saturday but on Tuesday it was like I'd never been away.

Wasn't sure what to expect but I felt really good so went to 120kg for 3 sets of 5. Sets me up nicely for the same on Saturday but with the AMRAP 4th set to hopefully go up next week.

Loving being back at the gym.

[BangBang]

Supps- Creatine
Preworkout - Nuts and beetroot juice
Intra workout - Cranberry juice

Legs today and I’m dead

Warmed up stretched off my hips with some yoga stretches

Hip breakers with kettlebells - these are brutal, it’s not even the weight just the movement

Bulgarian lunges x 20 each leg - 4 sets

Squats
60 x 20
80 x 10
100 x 10 x 3 sets
120 x 5
140 x 5
150 x 3
100 x 8

Leg press because my training partner wanted to do more, not sure how heavy

Walking lunges with the Olympic bar 60kg

Leg extension, again not sure how heavy but I work up to the whole stack.

Then some interval running for 15 minutes of which I did 10 was completely done.  I didn’t even stretch just walked home and foam rolled.

Was supposed to go sparring tonight but definitely going to give it a miss.

Shoulders tomorrow. Yikes

That's some insane leg volume. Do you always work your legs to that sort of level?

What Matt said ^

No my training partner is a bit of a beast and wanted to do more then normal. Plus having aminos in cranberry juice really aided. Usually I stick to 5 max reps on squats working up to working sets then move on to accessory work including calves.

[BangBang]

Breakfast of champions

My lovely cleaner came over this morning at 5am to do the ironing, she asked me if I was eating as the missus is away and told me to get ready and she’d make breakfast for everyone.

She made me 3 poached eggs on toast with avocado and a savoury porridge which was a lot of food for me but absolutely delicious.

Dropped the kids off to school went straight to the gym no preworkout necessary as I felt ready

Did a huge back session including deadlifts and weighted pull ups, my shoulder session earlier in the week was lack lustre so really pleased.

First time in a long time I failed on a deadlift today but feel like going as heavy as I did was completely unnecessary. Failed at 265 which I put on after 3 reps of 250kg. I can do 260 so thought I would increase by 15 instead of 10 like I would normally do...

A few people commented that I look physically slimmer today which I was pretty pleased with, I’ve decided that I want to increase the cardio mid Jan so I’m going to see if I can get some swimming lessons, I can swim but not great.

Mentally I’m getting bored of the gym so I might join David Lloyds or a spit and sawdust to get a change of scenery, not sure yet but will wait to see what deals the gyms do in the next few weeks before Jan.

[EvilPie]

First time in a long time I failed on a deadlift today but feel like going as heavy as I did was completely unnecessary. Failed at 265 which I put on after 3 reps of 250kg. I can do 260 so thought I would increase by 15 instead of 10 like I would normally do...

Did you forget your aminos in cranberry juice?........

[BangBang]

First time in a long time I failed on a deadlift today but feel like going as heavy as I did was completely unnecessary. Failed at 265 which I put on after 3 reps of 250kg. I can do 260 so thought I would increase by 15 instead of 10 like I would normally do...

Did you forget your aminos in cranberry juice?........

Hahaha had water, Even forgot my creatine this morning

[EvilPie]

First time in a long time I failed on a deadlift today but feel like going as heavy as I did was completely unnecessary. Failed at 265 which I put on after 3 reps of 250kg. I can do 260 so thought I would increase by 15 instead of 10 like I would normally do...

Did you forget your aminos in cranberry juice?........

Hahaha had water, Even forgot my creatine this morning

Surprised you could muster the strength to open the door

[the sicilian]

Not sure if any of you guys have ever used an air bike ( echo bike) but it is literally the devils invention... ended the PT session today with air bike sprints.. 10 calories at maximum pace X 5 ..3 minutes rest between each sprint ( believe me you need it ).. done 13 seconds..13..14...14...14 doesnt sound a lot but it is absolute destruction and this from someone whose la over of this stupid type of stuff.. a minute after the 5th round my quads were screaming... i was in actual pain.. still feeling it 5 hours later.. its ridiculous how one minute 18 seconds of all out can destroy you for so long.. cue love making jokes