Built like a badass - On cycle started the test today

Rowing workout Am session:

warmup: 2km run

endurance training:
barbell rows 40kgX25 X4
leg presses 80kgX20 X4
crunches 3X40
legraises 2X15

erg: 4km 15mins

Nice one bro. Some good volume there. I'm glad your workouts are a bit simpler to read and understand now.

why were u having trouble with the past ones ?? :D

So many different exercises. Hard to tell where you were making progress or if you were hitting any new PB's.

Lol yeah I gotta agree that I was getting a bit confused as well :P

no problem mates :D enjoy the following .

Am session:

warmup: 2km run
boat: 4km
erg: 2X500m HIT

Can ya simplify it a bit please? It's still too confusing to follow

follow another log then cause its nit gonna get more interesting biatch lol :P

coach said the session was going to be bodyweight training and complexes so i did my bodyweight challenge then he made us do the rowers combo.


Am session today:

warmup: 2km run

bodyweight challenge 250 reps:
30 Jump Rope
20 bar dips
10 squat Jumps
10 Pull-ups
40 Squats
25 Pushups
20 Walking Lunges (10 reps per side)
15 Underhand Inverted Rows
30 Bicycle Crunches (15 reps per side)
25 Squats
25 Jump Rope

rowers combo:

• Romanian Deadlift x3
• Power Shrug (from the floor) x3
• Power Clean x3
• Squat Clean x3
• Jerk x3
• Chin x2
• Box Jump x3

the bodyweight challenge was done in 20 mins and the combo was done 5X resting 45 secs between rounds with 35kg

weighed in today still 150 and abs are popping out without any kinf of effort at all legs lost some flab too and arms veinier , iam so happy no lost lbs and lost fat only

Awesome mate, if you are the same weight but leaner then you're putting on muscles whilst losing fat, excellent!

ya iam really excited goaty

am session:

warmup: 2km run
work: 6km run

Am session:

warmup: bw circits

erg work: 5 mins warmup , 10 mins 20/10 intervals 5mins cooldown.

PM workout:

Full body A:

A1) db chest press: 15kgX8 ,20kgX8 ,25kgX8 X2
A2) barbell squat: 45kgX8 ,55kgX8, 65kgX8, 75X7*

B1) db rows: 25kgX8, 30kgX8 X3
B2) romanian deads: 65kgX10 X4

conditioning circuit:
C1) elevated pushups 12
C2) pullups 12
C3) squats 15
c4) db swings 30 sec

did the circuit twice and the bear complex twice.

The Bear:
power cleanX7
front squat X7
push press X7
back sqaut X7
push pressX7

*my flexibility and cardio ability increased alot, i used the that weight before but only to parallel today went ATG. it was amazing.

workouts looking solid as always. Hows your diet bro? I don't seem to remember you posting much about your diet?

the bear is awesome! i havent attempted it yet but the youtube vids look nasty.. :-)

good goin fella

The_Goat


workouts looking solid as always. Hows your diet bro? I don't seem to remember you posting much about your diet?

right now iam trying to lean out a bit so here's the basic rundown

meal 1: protien shake

rowing practice

meal 2: 4 egg omlette, 1 cup oat with skim milk honey and cinammon.

meal 3: chicken breast whole wheat sandwich just plain.

meal 4: same as 3

meal 5: rice , broccoli squash an carrots, chicken/beef

workout

meal 6: same as 5

meal 7: can of tuna with some nuts

mrmmonster


the bear is awesome! i havent attempted it yet but the youtube vids look nasty.. :-)

good goin fella

it's a biatch mate but the rower's combo is a little more bitchier, u should give it ago

i do like crossfit stuff.. ill have a wk off my routine every couple months or so and do a little conditioning stuff and give this one a go!!

diet looks decent too fella...maybe add some more fats in on meal 6 tho?? reduce the rice portion a bit and add in some more nuts etc..??

thnx buddy , i'll probably cut the rice in half and throw in some cashews i love the stuff