Seven.

[peelout]

You are near the bottom of the earth.  Maybe it fell off the planet?

[SevenofSeven]

The Cube/Rep Bench Week4 30.03.2016 Wednesday

 

Warm Up:

Stretching, Stuffs! 1x10@30kg Bench, 1x10@40kg Bench

 

Rep Bench:

3x8@53.5kg

 

Close Grip Bench:

2x2@58.5kg

 

Bench with pause 1" off chest:

2x6@51kg

 

Overhead Tricep Extension:

3x12@10kg

 

Kroc Rows:

3x12@10kg

 

OHP:

1x10@17.5kg

1x5@21kg

 

Bicep Curls:

3x10@25kg

 

Skull Crushers:

3x12@10kg

 

ABS:

Planks:

3x30s

Supermans:

3x30s

Laying Leg Raises:

4x12

 

Good workout, thought I was going to get away from doing the OHP, because my GM was using the big bar. Then I thought that I might as well just use her weights, worked well. 

 

 

[SevenofSeven]

We may get some rain over the next coupla days. Great for the dam and Billabong. Good start to winter, seems we have had more than a few dry ones these last years.

 

Still have to try an navigate my way around Tapatalk. On my crappy phone I can't seem to do anything except post and put up a picture or two. No likes, or spoilers or anything. Damn my non computer brain!

[SevenofSeven]

How weird to have Tricep DOMS. Just a little reminder every now and then that you actually used them! Cool!

[peelout]

On 3/30/2016 at 7:30 AM, SevenofSeven said:

, because my GM was using the big bar. Then I thought that I might as well just use her weights, worked well. 

 

 

GM?  Grandmother????

[SevenofSeven]

LOL, not from beyond the grave!

"Gym Buddy"

[SevenofSeven]

The Cube Week 4 explosive squat, 02.04.2016 Saturday

 

Warm Up:

Lots of stretching, skipping and other stuffs.

 

Explosive Squats:

2x10@BW

1x10@Bar

1x10@41kg

1x5@51kg

6x2@73.5kg (the first two sets were really fast and felt awesome, then I just slowed down, it was a real woah moment.)

 

Front Squat:

2x5@60kg (started well but the last rep on set 1 was just ugly, so belted up for the second set, felt heaps better, pretty stoked though, these are the heaviest I have done.)

 

Pause at Parallel:

3x6@68.5kg (ggggrrriiinnndddyyyyy)

 

Swiss Ball Push Up:

3x5 ( feet up on the Swiss ball, swapped these out because I couldn't brace with my sweaty legs to do back extensions)

 

Bulgarian Split Squats:

3x10@30kg (these truly are torture)

 

RDL:

3x10@50kg (needing to swap these out for something else, because they aren't the best things to do)

 

Leg Extensions:

4x10@45kg (fucking beast mode)

 

Leg Curl:

3x10@25kg (not fucking beast mode)

 

ABS:

Prone Jack Knife:

4x10

Swiss Ball Crunch:

4x10@20kg plate

Hollow Holds: 

3x25s ( no one says how hard these little fuckers are, thank you ABS and CORE ladies)

Glute Bridges:

5x5s (did these with Lilly laying across my chest, she saw me laying on the floor and took the opportunity to come in for a cuddle,  wouldn't be too bad but she is not a small dog, ridge back cross.)

 

Sufficiently knackered!

 

•  

[SevenofSeven]

It was hot for the first game of the season 31°C, Lads won! Tempers were short by final whistle. Good start to the season.[emoji3]

[SevenofSeven]

A quick selfie, dropping off Son5 at school.

[Leimanu]

13 hours ago, SevenofSeven said:

Swiss Ball Push Up:

3x5 ( feet up on the Swiss ball, swapped these out because I couldn't brace with my sweaty legs to do back extensions)

 

Leg Extensions:

4x10@45kg (fucking beast mode)

 

Hollow Holds: 

3x25s ( no one says how hard these little fuckers are, thank you ABS and CORE ladies)

Glute Bridges:

5x5s (did these with Lilly laying across my chest, she saw me laying on the floor and took the opportunity to come in for a cuddle,  wouldn't be too bad but she is not a small dog, ridge back cross.)

 

Sufficiently knackered!

 

Daaaaaaaang, when you're too sweaty for your own equipment, and you work out so hard even the dog like, that's enough

 

 

Awesome photo too, girly!

[SevenofSeven]

Ok, so the first day of the Challenge:

Statistics:

107kg

175cm

Neck: 40cm

Chest: 123cm

Waist: 104cm

Bellybutton: 116cm

Abdominal: 123cm

I do have thigh, calf and bicep, but you get the picture........

Speaking of pictures, there is a warning, what is seen cannot be unseen! So behold the behemoth!

So there it is........I need a coffee!

 

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[Stonie]

Dem arms tho... Sev, you look amazing!! 

[SevenofSeven]

Nawww Thank you Tea.

 

I think it does show that I need a haircut. 

[SevenofSeven]

The Cube/Week5 Explosive Deadlift Monday 04.04.2016

 

Warm Up:

Skipping, stretching, BWSquats, Dislocations, and other silliness.

 

Explosive Squats:

1x10@40kg

1x10@50kg

6x2@86kg (so much in love with these! )

 

Block Pulls:

2x5@91kg (surprisingly easy, I was like........WTF, checked the weight, yep 91kg)

 

2" Deficit Deadlifts:

3x6@78.5kg (started strong, then started fatiguing, noooooooo)

 

Leg Extensions:

4x12@40kg

 

Lunge:

3x12@20kg plate (using a plate is so much different to using the bar, really had to work to stay upright! Still wussed out and only did 6 per leg)

 

Leg Curl:

4x10@25kg ( very lacklustre from here on out. These replaced the RDL's tonight, good choice? Dunno.)

 

BW Dips:

4x8 (ow, and OMG how hard were these fucking things!!!)

 

Shrugs:

4x12@31kg ( done )

 

Calf Raises:

4x12@31kg ( added these because you know don't skip leg day )

 

ABS:

Laying Leg Raises:

4x10 (just fighting to finish now)

Russian Twist:

4x10@10kg (phew!!!)

Hollow Holds:

5x15s

 

So bloody done by now. Happy to have finished it all and now that I have had my chicken and rice, time for a sweet coffee and bed!

[SevenofSeven]

Van 3 on the way to a transfer, she's a good old bus!

Stopped I'm Balingup to grab a quick coffee, the Scarecrows are up for the Small Farm Field Day.

[Thom Stépan]

Last time I was in Balingup, I walked there from Collie with my uncle.

Woden uses ravens, I use an iphone.

[SevenofSeven]

2 hours ago, Thom Ulfhedinn said:

Last time I was in Balingup, I walked there from Collie with my uncle.

Woden uses ravens, I use an iphone.

Jeebus, that's a fair hike. Bibblumun Track?

[Thom Stépan]

Yep, we did it in summer, last time I was over west. One of the hottest summers that year.

Woden uses ravens, I use an iphone.

[SevenofSeven]

Before:

After:

Shoulders are going to be hating on me tomorrow [emoji16]

Good workout though. Stoked about how my Bench is going.

[peelout]

I see "Bench" and "Bench w/ pause 1" from chest".  Whats the reasoning behind doing it both ways?

Also, what is that exercise at the bottom left that says "Dead Paugs or Rugs" or something like that?

[SevenofSeven]

Bench, straight bench, bench with pause 1" off chest is a stop just off the chest, the pause I hold for a count of 2, it takes a lot of energy to push it back up. Similar to a bench in competition. Just makes you work harder! 

 

Dead Bugs, ABS exercise I have only just tried, always looking for new and exciting ways to work those abdominals.

 

http://www.bodybuilding.com/exercises/detail/view/name/dead-bug

 

 

 

 

[SevenofSeven]

This is the track to my property, 2km of this, it hasn't been graded for almost 3 years, it us due fir a controlled burn and if I needed an Ambulance..........forget about it. I wonder why I pay Shire rates at times.

[peelout]

Is that a deadly python running parallel to the right side of the road about 3ft off the main road?

The road actually does not look bad for 3yrs w/o grading.  I'm guessing you don't get a lot of rain there or the ground is rock hard.

[SevenofSeven]

The black pipe running along the right is still a mystery, I know it supplies water, but to what? I don't know. They put it down about 4 years ago during one of our drier Summers. Gossip says it is supplying water to the lithium/tantalum and spodumene mine. (Spelling is terrible and auto correct doesn't understand)

 

The part of the track in the photo is the best section, the corrigations aren't that bad as to rattle bits lose from any vehicles, but just past the the horizon it turns to shit, wash outs, creeks and other such delights, when it does rain it turns into a slippery, ride from hell! 

[SevenofSeven]

Alrighty then!

 

The Cube/Week5 Rep Squat Saturday 08.04.2016

 

Warm Up:

Lots and lots of stretching and core stuffs. 

1x10BW Squats with hands overhead, uh huh I looked ridiculous!

 

Rep Squats:

1x10@51Kg 

1x10@61KG 

3x5@83.5kg (Belted up for last set, sudden onset "I am really fucking tired WTF")

 

Front Squat:

2x3@62.5kg (again belted on the second set)

 

Pause @ Parallel 

2x6@78.5kg 

 

Bulgarian Split Squat:

3x20@30kg (10 each leg. began feeling a little better and smashed these out!)

 

Lunge:

4x10@20kg plate (still only doing 5 per leg, seems to be some mental bullshit going on here)

 

RDL:

4x10@40kg (these were surprisingly therapeutic............)

 

Leg Extensions:

4x12@45kg

 

Leg Curls:

4x10@30kg

 

ABS:

Superset

Laying Leg Raises 

4x12

Scissor Kicks (very slowly)

4x20  

 

Done, and I must say finished strong but really not sure what happened right at the beginning. "Tis a mystery.