Doms are temporary, Mass fluctuates, but self-esteem lasts forever

[Shaolinkiwi]

Well a couple of weeks off over Christmas from the gym was a nice change of pace. I did a fair bit of landscaping around the home, which was some great functional training, plus I was able to hit the gym a couple of times.

In all I’ve come out of the holiday period weighing the same as I went in, good effort that.

Today marks my first day back into routine, it is a great sunny day here so I went for a run around the bays. Some great views and lots of scantly cladded ladies abound, thankfully I had my perv goggles (reflective sunglasses) on and was able to fully appreciate the sights

So as mentioned 40 min outdoor run covered about 6 clicks and then 3 sets of random arm work.
Tomorrow is a full body routine, as I move more and more into summer, I’m moving my workouts more to full body splits and taking out the weights week.

Feeling very motivated at the moment got my diet in checked so look forward to things to come.

I’m back to posting regularly now

[jhuse2]

Wow... Alot of cardio. I will follow your progress.

[kman025]

shit, i knew we were missing someone.

nice to see you back

[Shaolinkiwi]

Originally Posted by jhuse2

Wow... Alot of cardio. I will follow your progress.

Cool glad to have you on board. I get into cardio too easily (unlike most) find it very addictive!

Originally Posted by kman025

shit, i knew we were missing someone.

nice to see you back

Good to be back man, enjoyed my time away from the pc, but not the gym

[BendtheBar]

Welcome back. Good to see you're motivated and ready to hit it.

[Grim83]

Welcome back SK, and damn you, i forgot its warm there you suck, its cold here and there is a serious lack of scantily clad women

[Shaolinkiwi]

Originally Posted by BendtheBar

Welcome back. Good to see you're motivated and ready to hit it.

Thanks BTB it's good to be back at it, the legs are feeling the efforts of the road run yesterday

Originally Posted by Grim83

Welcome back SK, and damn you, i forgot its warm there you suck, its cold here and there is a serious lack of scantily clad women

Thanks man. Haha yea I've been seriously considering moving to a warmer climate as of the last couple of days.
Was hoping for a similar day today but the clouds are rolling in....hopefully they will clear and the womenz will reappear!

On a training note full body split today. Working an ABA / BAB schedule for the next couple of weeks.

[jwood]

Good stuff man, glad to see you are back!! Looking forward to your workouts

[Shaolinkiwi]

Another gut busting full body work today, took quite a while to complete. The superset took a while to get done which is probably why I was late getting back to work.


3 minutes rowing machine to warm up
SUPERSET
Standard deadlifts - 4 x 5 220, 220, 230, 230
Flat bench barbell chest presses – 4 x 8 110, 175, 175, 190

EXERCISES IN SEQUENCE WITHOUT SUPERSETS
Pull-ups – 1 x 10
Lat pulls – 1 x 10 140lbs
3 minutes jumping rope
Walking dumbbell lunges – up and back 20 steps 55lbs
3 minutes stair climber
Dumbbell step-ups – 1 x 12 each leg 55lbs
Chin-ups – 1 x 15
Lat pulls – 1 x 10 125lbs
3 minutes jumping rope

Shattered by the end of this one, but feeling great

[strkout35]

intense bro interesting superset with deads and bench... must be one hell of a superset ha cardio wise for sure

Originally Posted by Shaolinkiwi

Another gut busting full body work today, took quite a while to complete. The superset took a while to get done which is probably why I was late getting back to work.


3 minutes rowing machine to warm up
SUPERSET
Standard deadlifts - 4 x 5 220, 220, 230, 230
Flat bench barbell chest presses – 4 x 8 110, 175, 175, 190

EXERCISES IN SEQUENCE WITHOUT SUPERSETS
Pull-ups – 1 x 10
Lat pulls – 1 x 10 140lbs
3 minutes jumping rope
Walking dumbbell lunges – up and back 20 steps 55lbs
3 minutes stair climber
Dumbbell step-ups – 1 x 12 each leg 55lbs
Chin-ups – 1 x 15
Lat pulls – 1 x 10 125lbs
3 minutes jumping rope

Shattered by the end of this one, but feeling great