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Aaron    1983

https://www.youtube.com/watch?v=FnI5XxBvwjs

 

did this today 

 

DEM TRAPS TO MAKE DEM HOES GRIND ON YO LAP

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3-5 sets of 10 reps everything, with to-failure (12-15) on last set

 

hammer curls

cable push down thing

barbell curl

tri extension

cable curls

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Careyious    21

Started doing the C25K (Couch to 5 Kilometre)

 

Week one was supposed to be:

3 Workouts consisting of:

  • 5 minutes of brisk walking
  • 20 minutes of 60 seconds of walking and 90 seconds of jogging

 

Day 1 (Tuesday):

  • 10 minutes of  60 seconds of walking and 90 seconds of jogging

 

Day 2 (Saturday):

  • 13 minutes of 60 seconds of walking and 90 seconds of jogging

Day 3 (Sunday):

  • <Edit>
 
Fuck me, jogging is harder than I thought it would be. 

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snatch 15x1x50kg snatch 30 second rest

strict press 5x40kg 5x40kg 5x50kg 5x50kg 5x60kg 5x60kg
jerk 5x50kg jerk 5x60kg jerk 5x70kg

seated row 5x10x40kg
tricep pull down 4x10

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squat

5x60kg

5x60kg

5x85kg

5x100kg

5x115kg

5x135kg

 

powerclean and press

3x70kg

3x70kg

2x85kg

1x105kg

fx111kg

1x111kg

 

barbell row

8x60kg

8x60kg

8x60kg

8x60kg

8x60kg

 

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deadlift
3x60kg
3x70kg
3x120kg
1x170kg
1x185kg
1x205kg
1x220kg
3x175kg
3x175kg
3x175kg

bench
5x60kg
5x60kg
5x70kg
5x80kg
5x85kg
5x85kg

curls
10x10kg
10x10kg
10x10kg

tricep pulldowns
10x '6'
10x '8'
10x '8'
10x '8'

dumbbell flys
10x10kg
10x12.5kg
10x15kg

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squat

10x20kg

10x20kg

5x60kg

5x80kg

5x100kg

5x120kg

5x140kg

 

powerclean

3x60kg

3x60kg

3x80kg

3x85kg

3x90kg

3x95kg

3x100kg

 

seated row

tricep pushdown

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front squat
5x60kg
5x60kg
3x80kg
3x100kg
3x110kg
8x80kg
8x80kg

strict press
5x60kg
5x60kg
5x60kg
5x60kg
5x60kg

curls
pushdowns
dumbbell press
front raise

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