Red Beards Gym Junkie Rebirth.

[Guest]

Thursday<br />
<br />
Squat 140(5), 150(5), 160(3), 140(5) plus leg ext, ham curls, calves and crunches.<br />
<br />
Trained like a dog, need to warm up, sleep and eat better.  The burgers and rum overdose of the weekend are still affecting with the body.Â

[Guest]

Saturday<br />
<br />
Weights.<br />
<br />
Full Body Circuit<br />
<br />
Squat, Bench, Chins, DB SMP, Crunches.  3 sets per ex of 10 to 20 reps

[Guest]

Sunday<br />
<br />
Cardio<br />
<br />
30 minute running programme on Treadmill.

[Guest]

Wednesday<br />
<br />
Weights.<br />
<br />
Bench 60(10) 100 (5) 120(2) 130(5) 120(5), 100(10), Cable Flyes, DB SMP, Close Grip Bench <br />
<br />
Even warmed with 10 minutes cardio before weights, how about that!

[Guest]

[quote name='Red Beard']<br />
Bench 60(10) 100 (5) 120(2) 130(5) 120(5), 100(10), [/quote]<br />
<br />
:nta Interesting progression that - I assume you did to failure, but was backing up with the 120x5 part of the plan? Or did you not rest long enough on the upward leg?

[Guest]

Yeah the 120 on the way up was just a warmup for the 130. The last three sets were to failure.  Felt my right eye vessels about to burst again.

[Guest]

I get that feeling in the top of my head when trying to leg press too much :nta Burst it once and will never do it again. Sadist bloody personal trainer

[Guest]

Friday<br />
10 Mins Cardio Warm Up<br />
<br />
Hi Pulls 2X5, Power Cleans 5/4/3, Chins 4X6, BB Curls 3X8, Abs 120<br />
<br />
Followed by a Protein Shake and massive feed of extremely rare steak at Lone Star.

[Guest]

[b]Sunday[/b]<br />
<br />
Treadmill:  BFL  Running Programme 20 minutes.<br />
<br />
[b]Monday[/b]<br />
<br />
Weights<br />
<br />
Squat 140kgs 3X5 Leg Ext, Leg Curl, Calf Raises 80 Crunches.

[Guest]

[b]Tuesday[/b]<br />
<br />
Treadmill.  BFL Running Programme 20 minutes.<br />
<br />
<br />
[b]Wenerei[/b]<br />
<br />
Bench 120kgs 3X6 DB Flys, Stand BB Press, TPD

[Fullermorg]

What is TPD Beardie?

[Guest]

[quote name='Fullermorg']<br />
What is TPD Beardie?<br />
[/quote]<br />
Cable Tri Push Downs

[Guest]

[b]Sunday[/b]<br />
<br />
Weights<br />
<br />
UB Circuit : DB Bench, Chins, DB SMP, BB Curls, CG Bench, TPD, Crunches

[Guest]

[b]Monday[/b]<br />
<br />
Treadmill BFL Intervals. 20 minutes

[Guest]

[b]Sunday[/b]<br />
<br />
Deadlifts, Chins, LPD, Bench, SMP, Core<br />
<br />
This is a strength session is for aspiring NZ fireman.  My bro in law wants to join up and im doing the training with him.

[Guest]

[b]Tuesday[/b]<br />
[b]UB Weights[/b]<br />
<br />
Chins, SMP, Seated Row, DB Bench, Guns, TPD, Prone/Side Bridges, Med Ball Crunch

[BartMan]

You'd be seeing some decent results now RB - getting back to your BFL shape again...??

[Guest]

[quote name='BartMan']<br />
You'd be seeing some decent results now RB - getting back to your BFL shape again...??<br />
[/quote]<br />
Nah I had a pig killed a few weeks ago and have been eating ribs and pork chops for lucnh and dinner everyday.  But my strength is on the up.

[Guest]

[b]Monday[/b]<br />
<br />
430-530pm<br />
<br />
Squat 60/10/ 100/5 140/5 150/5 160/3<br />
Bench 60/10 100/3 120/3 130/3 130/3 130/2 Drop Set<br />
Chins 5X5<br />
<br />
Awesome.

[Guest]

Wednesday<br />
<br />
SMP DBS 5X5,  BB CURLS 5X5