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AnsweredHot!#TEAMOX - Breakdown, and total re-build....

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On The Flop
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Re: FAT MAN to ENDURANCE RUNNER - 1ST CHALLENGE - SOUTH COAST CHALLENGE - 55KM - 2019 2018/12/16 14:43:49 (permalink)
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ANIMAL
Ox
I'm going to transform Deano!! 2019...the year of The Flopmeister!!


This is the year of the FLOP!

I’m very interested in seeing how you and flop work the lifting and weight loss into his endurance goals. Such a fine balance is needed between lifting and being able to perform these long trail runs without bonking all on a deficit!



He is going to be my Mr Miyagi. I'm his to mold as he wants, the endurance will be worked in, and the next 12 months will be insane#TEAMOX#CAN'THURTME #TAGS FOR LIFE!!!

“It ain’t all sunshine and rainbows”
 
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MyProtein The Myprotein range not only includes the finest quality bodybuilding staples such as: Whey Protein and Creatine Monohydrate, but are also spearheading the sports nutrition market with innovative products.
On The Flop
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Re: FAT MAN to ENDURANCE RUNNER - 1ST CHALLENGE - SOUTH COAST CHALLENGE - 55KM - 2019 2018/12/16 14:48:57 (permalink)
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Haven't been able to shift this poxy cold for over a week now, and the hip has been particulary bad past few days. My physion appointment has finally come through, 2nd week in January, so maybe they can put some light on it.
 
Had a quick bro session, I needed the pump, nothing massive but it was enough whilst feeling rotten.
 
DB BENCH:
 
10 x 20's
10 x 22's
10 x 25's
10 x 30's
 
INCLINE DB BENCH:
 
10 X 20's
10 X 20's
10 X 20's
10 X 20's
 
SEATED DB PRESS:
 
5 x 25's
5 x 25's
5 x 25's
5 x 25's
5 x 25's
 
DB PULLOVERS:
 
10 x 22.5's
10 x 22.5's
10 x 22.5's
10 x 22.5's
 
SQUAT:
 
3 x 60
3 x 60
3 x 60
3 x 60
3 x 60
 
SEATED EZ CONCENTRATION KURLS:
 
10 x 17.5kg
10 x 17.5kg
10 x 17.5kg
10 x 17.5kg
 
That was it, an enjoyable hour. No cardio and bunged up and very chesty.
 
I'll get round to you all tomorrow'ish..
 
XX

“It ain’t all sunshine and rainbows”
 
Instagram = deank1971
Brett
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Re: FAT MAN to ENDURANCE RUNNER - 1ST CHALLENGE - SOUTH COAST CHALLENGE - 55KM - 2019 2018/12/17 20:13:21 (permalink)
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Good stuff for getting in there though.

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
JayBoy
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Re: FAT MAN to ENDURANCE RUNNER - 1ST CHALLENGE - SOUTH COAST CHALLENGE - 55KM - 2019 2018/12/18 08:49:38 (permalink)
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This time of year is crap for colds - everyone seems to be suffering. Nice bro sesh mate - getting the bro on in prep for next year

Make me stronger!
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Ox
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Re: FAT MAN to ENDURANCE RUNNER - 1ST CHALLENGE - SOUTH COAST CHALLENGE - 55KM - 2019 2018/12/18 18:48:05 (permalink)
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Plans are afoot!! Not long now!
JayBoy
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Re: FAT MAN to ENDURANCE RUNNER - 1ST CHALLENGE - SOUTH COAST CHALLENGE - 55KM - 2019 2018/12/23 13:38:19 (permalink)
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Hows the training been going mate? Hip holding up well?

Make me stronger!
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On The Flop
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Re: FAT MAN to ENDURANCE RUNNER - 1ST CHALLENGE - SOUTH COAST CHALLENGE - 55KM - 2019 2018/12/24 08:29:14 (permalink)
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JayBoy
Hows the training been going mate? Hip holding up well?




Started again on Saturday mate, I just can't shift this poxy flu/cold/virus, felt rotten all week. You think it's better then a few hours later it's back. I'm hoping it's about done with me, if it's not then I'm just going to have to suck it up and crack on. Can't afford anymore down time.

“It ain’t all sunshine and rainbows”
 
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On The Flop
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Re: FAT MAN to ENDURANCE RUNNER - 1ST CHALLENGE - SOUTH COAST CHALLENGE - 55KM - 2019 2018/12/24 08:44:51 (permalink)
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Doing several test session with my new routine this week, setting some markers to kick things off with next week. My weight surprisingly enough has remain stable, but I'll get a true reading, and measurements next Monday. Then, we begin.
 
Saturday:
 
10min Warm Up - Bike
 
BB BENCH:
 
50kgs x 20
55kgs x 15
60kgs x 12
 
MILITARY:
 
30kgs x 20
35kgs x 15
40kgs x 12
 
INCLINE DB FLYS:
 
12.5kgs's X 20, 15, 12
 
HACK SQUAT:
 
12 + Machine
10 + 30kgs
  8 + 50kgs
 
CABLE LAT RAISES:
 
20 x 5kgs
15 x 5kgs
12 x 5kgs
 
SEATED CALF RAISES:
 
20 X 50kgs
20 x 50kgs
20 x 50kgs
20 x 50kgs
20 x 50kgs
20 x 50kgs
 
LEG EXTENSTIONS:
 
20 x 25kgs
15 x 25kgs
12 x 25kgs
 
AB CRUNCHES:
 
20 x 50kgs
15 x 50kgs
12 x 50kgs
 
SUNDAY:
 
10min WARM UP - BIKE
 
MACHINE ROWS:
 
20 x 30kgs
15 x 35kgs
12 x 40kgs
 
WG PULLSDOWNS:
 
20 x 21kg
15 x 25kg
12 x 30kg
 
S8 ARM PEC DEC:
 
20 x 40kg
15 x 45kg
12 x 50kg
 
EZ NARROW GRIP PREACHER KURLS:
 
20 x 17.5kg
15 x 22.5kg
12 x 25kgs
 
INCLINE DB HAMMER CURLS:
 
20 x 10kgs
15 x 12.5kgs
12 x 15kgs
 
REVERSE HACK SQUAT:
 
20 + 30kgs
15 + 40kgs
12 + 50kgs
 
SEATED HAM CURLS:
 
20 x 25kg
15 x 27.5kg
12 x 30kg
 
CABLE CRUNCHES:
 
30 x 29kg
30 x 33kg
30 x 36kg
30 x 36kg
 
That was it for those 2 days. Only issue I have is with the HACK Squat, I just don't find it comfortable as I have to contort myself to get into position. I did Sundays with my feet flat on the floor and not on the plate and they felt pretty alright.
 
Next session will be Boxing Day!!
 
Have a fantastic Xmas and I wish you nothing but serious gainz for 2019!!!
 
 
post edited by On The Flop - 2018/12/24 08:46:43

“It ain’t all sunshine and rainbows”
 
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On The Flop
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Re: FAT MAN to ENDURANCE RUNNER - 1ST CHALLENGE - SOUTH COAST CHALLENGE - 55KM - 2019 2018/12/24 08:46:56 (permalink)
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“It ain’t all sunshine and rainbows”
 
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Ox
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Re: FAT MAN to ENDURANCE RUNNER - 1ST CHALLENGE - SOUTH COAST CHALLENGE - 55KM - 2019 2018/12/24 09:02:57 (permalink)
+1 (1)
Awesome mate... Switch those hacks up like we discussed buddy 👍
Brett
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Re: FAT MAN to ENDURANCE RUNNER - 1ST CHALLENGE - SOUTH COAST CHALLENGE - 55KM - 2019 2018/12/24 10:26:55 (permalink)
+1 (1)
Some epic sessions mate! Only matched by epic boobies!

Merry Xmas mate

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
dirtyvest
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Re: FAT MAN to ENDURANCE RUNNER - 1ST CHALLENGE - SOUTH COAST CHALLENGE - 55KM - 2019 2018/12/24 13:04:43 (permalink)
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Have good one, dude, I hope santa gives you a full sack load

Limits, like fear, are often just an illusion: MJ 12/9/09
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Brett
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Re: FAT MAN to ENDURANCE RUNNER - 1ST CHALLENGE - SOUTH COAST CHALLENGE - 55KM - 2019 2018/12/25 18:51:19 (permalink)
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Meant to ask you mate... I seem to recall you doing a dbol only cycle some time ago?
 
What lab did you do and how do you rate it? How do you think a dbol only cycle compares to test? Would you do it again now you are on test?

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
On The Flop
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Re: FAT MAN to ENDURANCE RUNNER - 1ST CHALLENGE - SOUTH COAST CHALLENGE - 55KM - 2019 2018/12/27 09:12:46 (permalink)
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dirtyvest
Have good one, dude, I hope santa gives you a full sack load




He did, right in the boat!!!!

“It ain’t all sunshine and rainbows”
 
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Re: FAT MAN to ENDURANCE RUNNER - 1ST CHALLENGE - SOUTH COAST CHALLENGE - 55KM - 2019 2018/12/27 09:14:00 (permalink)
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Brett
Meant to ask you mate... I seem to recall you doing a dbol only cycle some time ago?
 
What lab did you do and how do you rate it? How do you think a dbol only cycle compares to test? Would you do it again now you are on test?




I had some pretty good gainz tbh mate, no issues with it. I much prefere TEST tho, I'm re-starting to BLAST at the weekend.

“It ain’t all sunshine and rainbows”
 
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On The Flop
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Re: FAT MAN to ENDURANCE RUNNER - 1ST CHALLENGE - SOUTH COAST CHALLENGE - 55KM - 2019 2018/12/27 09:23:17 (permalink)
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Hope everyone has had a great couple of days.
 
Managed to sneak out yesterday afternoon and get another solid one in. Testing the next session, and setting a bench mark for next week.
 
LOW INCLINE DB BENCH:
 
20 x 22.5's
15 x 25's
12 x 27.5's
 
SEATED OHP - SMITHS:
 
20 x 29kg
13 x 34kg
10 x 34kg
 
Hit failure for the first time on the last 2 sets, missed a few reps on the sets.
 
LEG PRESS:
 
20 x 100kg
15 x 120kg
12 x 140kg
 
LEG PRESS - CALF RAISES:
 
20 x 140kg
20 x 140kg
20 x 140kg
20 x 140kg
20 x 140kg
20 x 140kg
 
ALT ARM PLATE LAT RAISES:
 
20 x 5kg Plate LR
15 x 5kg Plate LR
12 x 5kg Plate LR
 
PEC DEC:
 
20 x 50kg
15 x 55kg
12 x 60kg
 
KB GOBLET SQUATS:
 
15 x 14kg
12 x 14kg
10 x 14kg
 
Swapped the HACKS for the Goblet Squats as I just cannot get on with the HACK machine, it doesn't feel comfortable, and it's a bitch to even get set up in.
 
Back a work today, so probably training tomorrow.
 
 
 
 

“It ain’t all sunshine and rainbows”
 
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H0M3R_j4y
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Re: FAT MAN to ENDURANCE RUNNER - 1ST CHALLENGE - SOUTH COAST CHALLENGE - 55KM - 2019 2018/12/27 19:41:42 (permalink)
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Nice work dude. Whats your plan with the blast then? Just test?

 
1RM's @ BW 90kg:
Squat - 170kg / Bench - 120kg / Deadlift - 210kg / Strict OHP - 85kg
 
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Re: FAT MAN to ENDURANCE RUNNER - 1ST CHALLENGE - SOUTH COAST CHALLENGE - 55KM - 2019 2018/12/27 20:24:37 (permalink)
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Good stuff mate. Hip holding out any better?

Make me stronger!
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Current PB's
Bench - 105kg
Squat - 175kg
Deadlift - 212.5kg
On The Flop
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Re: FAT MAN to ENDURANCE RUNNER - 1ST CHALLENGE - SOUTH COAST CHALLENGE - 55KM - 2019 2018/12/28 09:00:24 (permalink)
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H0M3R_j4y
Nice work dude. Whats your plan with the blast then? Just test?




Yes mate, just Test only as per Ox's advice. He's taking me to the holy grail of recomping, so it'll help loads I reckon.
 
In 12 months I'll be a different person, very exciting..

“It ain’t all sunshine and rainbows”
 
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Re: FAT MAN to ENDURANCE RUNNER - 1ST CHALLENGE - SOUTH COAST CHALLENGE - 55KM - 2019 2018/12/28 09:02:28 (permalink)
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JayBoy
Good stuff mate. Hip holding out any better?




It has it's moments mate. But I think the Naproxen is doing it's job, some nights are better than others. I've smashed a few decent sessions this week and it's been alright. Got the Physio in 2 weeks, so I 'may' get an answer to what may be casuing it, if not back off to the doctors and get some tests done.

“It ain’t all sunshine and rainbows”
 
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