Silver Persian
Banned
Jogged to park,
Jogged for 5 minutes at park
100mish sprint, walk back to start line x 4
Walk home
Jogged for 5 minutes at park
100mish sprint, walk back to start line x 4
Walk home
lulzOnce you can press around 200 lbs then you are doing alright.
repping you because you have vegeta in your avatarWent whitewater kayaking today for 1.5 hours. Then went into Sydney CBD and walked around for a couple of hours.
yo that wasnt even over 9000 seconds.Went whitewater kayaking today for 1.5 hours. Then went into Sydney CBD and walked around for a couple of hours.
Also played a game of tennis with a friend.Jogged to park,
Jogged for 5 minutes at park
100mish sprint, walk back to start line x 4
Walk home
I'm so getting the J-hooks, they're exactly like the ones off the EFS racks. I is Jim Wendler!I looked at j-hooks, but in the end the spotter bars with the simple t-hooks (?) are all I needed and easy enough to unrack. Those custom j-hooks do look pretty good though.
Hmm,Not really sure what you mean about the rack shaking when pushing heavy squats .. do you mean when unhooking or during failure? Can't say I've tested that weight nor am likely to get near it anytime before knee surgery. The rack I have, with the pulley system weighs ~200kg - it rattles a little bit but doesn't seem the least bit vulnerable to ANYTHING - it's weight capacity is ~500kg. Definitely have no need to reinforce it for any reason, but i might be misunderstanding you here.
Tbh its not the best rack around. There's the heavy duty muscle motion I mentioned above, as well as a Toronto. Toronto is Australia's answer to EFS (the elite american powerlifting supplier), but at $2K it will basically never be a feasible option.Awesome about the rack though, I am yet to have any regrets. Heck, I go down to sydney every weekend to use it (shame I can't spread workouts throughout the week - but there's enough cardio/swimming/squash/kayaking to keep the rest of the week packed).
how long does it take to do a workout like that?Bench press - 4 x 5 (95kg)
Military press - 3 x 8 (55kg)
Tricep pulldowns- 3 x 8 (32kg)
Calf raises - 2 x 15 (95kg)
Leg raises - 2 x 15
leg and calf raises? pulldowns?Bench press - 4 x 5 (95kg)
Military press - 3 x 8 (55kg)
Tricep pulldowns- 3 x 8 (32kg)
Calf raises - 2 x 15 (95kg)
Leg raises - 2 x 15
I want to up it to 4 days / week now during summer, so I'm trying out:leg and calf raises? pulldowns?
son. I am disappoint.
I don't mean to be a prick but thats an odd split, you hit your triceps on 3 different days and your legs sporadically on day 3. Choice of exercise is okay though.I want to up it to 4 days / week now during summer, so I'm trying out:
Day 1
4x Squats: 5 reps
3x Ham Work: 8 reps
3x BB or DB Row: 8 reps
2x Bicep Curls: 10 reps
Day 2
4x Bench Press: 5 reps
3x Military Press: 8 reps
3x Tricep Isolation: 8 reps
2x Ab/Calf Work: 15 reps
Day 3
4x Deadlifts: 5 reps
3x Pullups: 8 reps
3x Leg Press: 8 reps
2x Biceps Curls: 10 reps
Day 4
4x DB or Incline Press: 5 reps
3x Chest Dips: 8 reps
3x Side Lateral Raise: 8 reps
2x Ab/Calf Work: 15 reps
By leg raises I don't mean that pussy machine that works your quads, I mean these:
YouTube - Hanging Leg Raises