Seven.

[SevenofSeven]

So I have not shaved my head in months, so here is the long hair and an awesome photobomb by Son7:

Spoiler

 

 

[SevenofSeven]

The Cube Week1 Rep Bench aka Owwwww my fucking triceps!

Warm Up:

Heaps of shoulder warm up stuffs and core stuffs

 

Rep Bench:

3x8@51kg

Close Grip Bench:

2x6@53.5kg

Bench with Pause 1" off Chest:

2x6@46kg (oh my fucking gosh, the last set and my triceps were on fire)

Chest Supported B/bell Front Raises:

1x10@bar (just to see how these went)

3x10@12.5kg (liked these, really made me recognise the mind/muscle connection)

Side Raises:

4x10@6kg (wow, the last set were just plain ugly)

Pull Up:

4xAMRAP (hahaha, I did two 1/4 reps, I just suck!!!)

Chest Supported B/bell Bicep Curls:

4x10@12kg (liked these, but gonna try laying Bicep curls next time)

Face Pulls:

4x10@10kg

 

ABS:

Swiss Ball Crunch:

4x10@5kg

Russian Twist:

4x10@10kg

Extra:

Push Ups:

3x6 knees hahaha, guess who face planted in the last set!  my arms just gave way and I kissed the dirt!

 

Showered and just finishing of dinner prep, curried sausages! Then bed!!!!!

 

 

[SevenofSeven]

With Son3 now residing on the other side of the country, it was certainly a different game today. Son4 did really well though. However I don't think he is a midfielder, we had a 2-2 draw.

A snapshot of today, yes it was bloody cold!

 

 

[SevenofSeven]

So that didn't go too well, wake up early and go for a walk/run, still cold and dark. I am seriously going to have to get my shit together. This extra weight ain't gonna remove itself, no matter how hard I try to use my telekinesis on it!

[Jord]

43 minutes ago, SevenofSeven said:

So that didn't go too well, wake up early and go for a walk/run, still cold and dark. I am seriously going to have to get my shit together. This extra weight ain't gonna remove itself, no matter how hard I try to use my telekinesis on it!

 

THIS must be what I've been doing wrong. I should have known the celebrity telekinesis diet was a farce. 

[SevenofSeven]

12 hours ago, Taddea Zhaan said:

 

THIS must be what I've been doing wrong. I should have known the celebrity telekinesis diet was a farce. 

Hahaha, true dat!

"The Cube"

Week1 (Again) Heavy Deadlift 22/08/2016

 

Warm Up:

Lots of Shizz as well 1x5@50kg, 1x5@90kg, then some more Stuffs.

 

Heavy Deadlift:

5x2@113.5kg

 

Block Pulls:

2x3@121kg

 

2" Deficit Deadlift:

2x6@106kg

 

Chest Supported Rows:

4x12@6kg

 

Lunge:

4x12@10kg

 

RDL:

4x10@40kg

 

Kroc Rows:

4x12@6kg

 

Seated Rows:

4x10@30kg

 

ABS:

Scissor Kicks:

4x50kicks

 

Hollow Holds:

4@20s hold

 

So tired, lower back is fatigued, shoulders are fried and feel great for having done this, eggs for dinner and bed! Whew. 

[Jord]

How long did that workout take? Holy crap I counted 10 different exercises/lifts. Whew, indeed! Sometimes even my workouts with just 6 kinds of lifts take me 2 hours, depending on the intensity. 

[x Valkyrie x]

Way to go seven, you're killing it!!

[SevenofSeven]

15 minutes ago, Taddea Zhaan said:

How long did that workout take? Holy crap I counted 10 different exercises/lifts. Whew, indeed! Sometimes even my workouts with just 6 kinds of lifts take me 2 hours, depending on the intensity. 

The first three took the longest, because of the rest needed between sets, the rest can be smashed out pretty quick. It took 2 hours. I have had to make a real effort in being organised when working out in the evening, getting dinner prepped so the older Lads don't have too much to do. 

Just laying here now waiting for sleep to happen..........jumpy legs are making that difficult.

[SevenofSeven]

"The Cube"

Week1 (again) Rep Bench:

WARM UP:

dislocations, skipping, machine flies, etc, etc, bench 1x10@30kg, 1x5@40kg

 

REP BENCH:

3x8@51kg

 

CLOSE GRIP BENCH:

2x6@53.5kg (my burning triceps)

 

BENCH 1" PAUSE OFF CHEST:

3x10@46kg (the pause makes all the difference)

 

CHEST SUPPORTED BARBELL FRONT RAISES:

4x10@12.5kg (saw these on Instagram and OMG)

 

SIDE SHOULDER RAISES:

4x10@6kg Dumbbells (not so hard this time)

 

SKULL CRUSHERS:

4x10@6kg

 

CHEST SUPPORTED BARBELL BICEP CURLS:

4x10@12.5kg (take the momentum swing out and you have a burning Bicep)

 

FACE PULLS:

4x10@10kg (easy enough, up the weight you divvy)

 

ABS:

Hanging Leg Raises:

3xAMRAP (reality, 2x5, the shed cross beams are not a good grip even with gloves and bent knees because I am weak) 

Russian Twist:

4x10@10kg

 

EXTRA:

3x6 on knee Push Ups. (No face plant today)

 

This took forever and my arms are so weak now, driving may be a problem.

 

[SevenofSeven]

We had symexes at training last night, our team had skateboard fall, possible head injury, blurry vision, spinal precaution. Oh what fun kneeling on concrete for 30 minutes in 4 degree C temperatures.............legs are somewhat stiff today. Oh the fun, got to work with some funny people and our little patient was awesome, putting up with us Divvies! Apparently the other two teams did not fare as well as we did, O-oh! 

 

Off to Bunbury to check out the Duyfken, a replica of the first Dutch boat to check out Australia! All the HISTORY! 

 

http://www.bunburymail.com.au/story/4094008/duyfken-on-sw-course/

 

 

 

 

 

 

[SevenofSeven]

We do have sun in Western Australia!

The perfect day to see the Duyfken!

[Jord]

I'm just going to sit over here and pretend I know what the Duyfken is. 

[x Valkyrie x]

33 minutes ago, Taddea Zhaan said:

I'm just going to sit over here and pretend I know what the Duyfken is. 

And also how to pronounce it!

[SevenofSeven]

1 hour ago, Taddea Zhaan said:

I'm just going to sit over here and pretend I know what the Duyfken is. 

 

27 minutes ago, x Valkyrie x said:

And also how to pronounce it!

 

Not sure of Dutch pronunciation but we call it the Dov-ken. The name means Little Dove in Dutch. We have the replica visiting the area for it's 400th year celebration 1716-2016. It was a Dutch East India Trading Company vessel, tasked with mapping the western coast of Australia, which the Dutch mistook for New Guinea, essentially they found Australia before Cpt Cook!

 

it was pretty awesome being a true to life size and everything! You would need to be a hobbit to live and work onboard!

 

Will try to get more photos up tomorrow.

[SevenofSeven]

Q: What is a pirates favourite letter?

A: You think it be the "arrrr" but it be the "c"

 

Try and say that without the pirate voice!

[SevenofSeven]

"The Cube"

Week 1 Explosive Squats:

WARM UP:

Stretching, skipping, squats 1x10@40kg, 1x5@60kg, more stretching and jumping about.

EXPOLSIVE SQUATS:

8x3@76kg (LOL, the first 3 sets were really fast and felt right on point, the next sets slowed down and the last one was hard  )

FRONT SQUATS:

1x5@40kg (surprisingly too easy)

1x5@60kg (yep needed to work on these, but glad I upped the weight)

PAUSE@PARALLEL:

3x8@71kg ( OMG, the last set, OMG )

GOOD MORNINGS:

4x10@30kg (yep still don't like these, gonna drop them)

SHRUGS:

4x10@30kg

CALF RAISES:

4x10@30kg

LEG EXTENSIONS:

4x10@30kg

LEG CURLS:

4x10@20kg

 

ABS:

Laying Leg Raises:

3x12

Swiss Ball Crunch:

3x12@10kg

 

EXTRA:

Push Ups:

3x6 knees

Glute Bridges

1x5@10s

 

So tired and fried, definately left the shed with lifter brain! Couldn't figure out what to do as soon as I got to the back door. 

 

 

[SevenofSeven]

So many DOMS today, my hammies are trying to kill me!

[SevenofSeven]

"The Cube"

Week 2 Explosive Deadlift 29/08/2016

WARM UP:

Skipping, skipping, skipping, stretching, 1x10@51kg DL, 1x5@71kg DL

EXPLOSIVE DEADLIFT:

8x3@91kg

BLOCK PULLS:

2x5@98.5kg

2" DEFICIT DEADLIFT:

3x10@86kg (this was a fucking cardio experience )

CHEST SUPPORTED ROWS:

4x12@6kg

STEP UPS:

4x12@10kg (gonna fess up, only did 6 per leg)

RDL:

4x12@40kg (helped with hammie tightness, hmmmm might be a bit different tomorrow)

KROC ROWS:

4x14@6kg

SEATED ROWS:

4x12@30kg (swapped these out from Barbell Rows, lower back fatigue)

 

ABS:

SCISSOR KICKS:

4x60 

RUSSIAN TWISTS:

4x12@10kg

 

No extras tonight, I am completely knackered, it was a long workout, glad Roly had dinner organised, because the Lads would have been fending for themselves. 

[Jord]

I think I sweated just reading that workout. Note to self, don't even think about trying the Cube for at least another year. 

 

[SevenofSeven]

Woke up this morning and didn't feel too bad, my hands however are sore, my callouses are raised and there are red marks running the length of my fingers, I think it may be the knurling on the short bar, which is a lot rougher than the long bar. Other than that, feeling pretty good!

[SevenofSeven]

Utilised the spa in my ensuite for the first time in about 2 years, not sure if it was enjoyable or not.

[SevenofSeven]

Fly out day, a trip to the big smoke and back! So tired now, must be time to get these little Lads home.

[Jord]

2 hours ago, SevenofSeven said:

Fly out day, a trip to the big smoke and back! So tired now, must be time to get these little Lads home.

 

Please tell me there is bacon at the end of this rainbow that you call home. Phew. 

[SevenofSeven]

1 hour ago, Taddea Zhaan said:

 

Please tell me there is bacon at the end of this rainbow that you call home. Phew. 

LOL, no bacon, but Son1 made the family tacos! Such a good kid!