Skee_2802 Member

Hey Soldiers, Happy Tuesday! Cardio Walk 60 mins Strength Trap bar squat, decline crunches, pull ups, DB rotational shoulder press,1 arm cable row & press, 1 leg cable Romanian deadlift, cable tricep & kickbacks. assessment Lebanese bread with chicken, beans and spinach wrap for dinner.

Hey Soldiers, First day back at work, wasn't too bad & have kicked off the week on a new programme taken from Nick Tumminellos book titled: Your Workout Perfected. Reading through the workout just now I can see I did the wrong one from the wrong chapter. Haha Oh well, it was a good sesh & O learnt some new exercises so…

Hey Soldiers, Happy Saturday! Rest day today and tomorrow. Trying to get things in order before my 1st day back at work on Monday since Xmas break. Notooking forward to it but will welcome the return to routine. assessment Lebanese bread, chicken and hummus.

Hey Soldiers, Yesterday was a rest day and focused on getting my NEAT up. Heatwave conditions here in Sydney with temps over 35 degrees & working out in my home gym with a tin roof where it feels twice that is always a good sweat sesh! Today wasn't about breaking PRs just easing myself back into routine. cardio 3 mins…

Merry Xmas & Happy New Year all, Almost 4 weeks since my last workout. When I started to post here I was going through a funk, had just changed programs from PUHL working out 4 day to 3 days with less volume. Honestly hated the change and to make it worse I ended up with a knife through my forearm and landed in hospital…

T.G.I.F!! cardio 18k steps over course of the day ( I train after work) strength Leg Day BB squats, split squats, lying leg curls, BB calf raises and cores work. assessment Focused on form rather than load today. Pasta and tuna for dinner.

Hey Soldiers, Thursday almost Friday done! Feels like it's been weeks since last weekend with the amount of work were churning through and still to go before the year wraps up. I love my job, I love my job, I love my job. Haha cardio 17,000 steps strength rest day assessment Tuna & rice for dinner.

Happy Hump Day, Cardio 22,144 steps strength Upperbody Shoulder press, cable rows, DB Bench, DB flyes, BB curls, rope press down, pull ups. assessment left forearm strain I thought had resolved came back and paid me a visit during pull ups. Eggs and black beans for dinner.

Happy Tuesday, So 3-4 wks ago i transitioned from a full body split over 2 days twice a week (PUHL) to a upper / lower split 3 times a week rotating with lower volume. I'm trying to reduce BF and maintain but spent the year doing PUHL with progressive OL eating at calorie deficit. Well some lessons are learnt the hard way.…

Hey Chief, Over the last 3- 4 weeks I've been in a rut. Unmotivated to workout. Lost focus, Need to get myself out of it and found this thread really helped the last time. So here we go. cardio 16,180 steps strength trained legs: deadlifts, squats, leg curls, raised calves, abs assessment Def noticed a loss of strength…

Good Luv - Jodeci.

I suffer from same and have managed it through change in diet. No meds or attacks for 2-3 years and i use to get them often & severe before I changed my diet. Know what your triggers are and minimise or eliminate from your diet. Sounds like you have already have taken this step. Too much red or processed meat / food is a…

Reppin 4 Sydney

It's always interesting to hear from other people when that rock bottom moment occurs that causes one to change thier lifestyle for the better. Kudos to you for making it happen man 💪

Lifter here. Could do with more fellow lifters.

Accountability works differently for everyone I guess. Posting to social media daily about my goals, progress pics, achievements etc for likes, shares, comments never appealed to me as a way to hold myself accountable - Can definitely appreciate how it can for others and to each thier own. Theres more than 1 way to skin a…

Congrats on your progress to date man! As per the above the last last few kg / lbs is always the hardest. Stay the course with your consistent approach, make a few tweaks then assess and log accuratley. Dont forget adequate sleep. Good luck mate.

Happy Thursday Soldiers, cardio 17,694 steps strength Assisted pull up 3x8 Incline BB press 4x4 Seated row 4x8 Flat DB press 4x8 DB lat raise 4x8 BB curls 4x8 Rope pressdown 4x8 assessment Mince and brocholli for dinner.

Happy Wednesday Soldiers! cardio 18,214 steps strength TBar Deadlift: 4x4 BB Squat: 4x4 Leg Curls: 4x8 DB standing calf raise: 4x8 Abdominal hold: 4x Assessment Good session, hit PB of 142.5 on deads so pretty stoked. Need a bigger pre workout meal next time, ran out of energy towards end. Mince and beans for dinner.

Hey all, Hope you had a great Easter break @ninerbuff with family & friends! I took the time to catch up with family, friends and food lol. Back to normal programming today. cardio 20,667 steps strength Bench press: 5x8 1 arm DB row: 4x10 Incline DB press: 4x12 Lat pulldown: 4x10 Lat DB raise: 4x15 Tricep Rope pressdown:…

Happy Thursday all, Rest day yesterday. cardio 20,014 steps strength Pull ups 4x8 Incline BB press 4x8 Seated row 4x10 DB bench press 4x10 DB lateral raise 4x15 BB curls 4x12 Rope pressdown 4x15 assessment Chicken and avocado sandwich.

Hey all, The best thing about Monday is Tuesday! cardio 20k steps strength Lower Body Session: 90 min Warm up / down: 10 min TBar Deadlift: 4x8 BB Squat: 4x8 Lying leg curls: 4x10 Standing DB calf raise: 4x10 Abdominal hold: x4 assessment Mince and brocholli for dinner.

Hey all, A slow start to an ugly Monday but ended the day on a gym high. cardio 20,996 strength Upper body today - 80 mins - 60 sec rest Warm up - stretches - A/bike - f/rolling Flat BB Bench 4×8 1 arm DB row 4×12 Incline DB Press 4×12 Lat pulldown 4×10 Lateral DB raise side 2×15 Lateral DB raise front 2×15 DB curls 4×15…

Hey Soldiers, Happy Saturday!! cardio 20,181 strength90min BB Squats: 4 x 8 Split Squat: 1x10 (My knees didn't want to play along so had to switch that out replaced with the rdl) RDL: 3x10 Leg Ext: 4x12 Calf raise: 4x15 Abdominal hold: x 4 assessment Finished the day with turkish pizza.

Hey soldiers, Cardio 20,015 steps strengthHitting Upper Body: 60 min Assisted pull up: 4 x 8 BB incline press: 4x8 Seated cable row: 4x8 Flat DB Bench: 4x8 DB lateral raise: 4x15 BB curls: 4x12 Rope Pressdown: 3x15 assessment mince and beans for dinner

Hey soldiers, Happy Thursday. cardio 20,020 steps strength rest day assessment Mince and beans for dinner.

Happy Hump day, cardio: 20,615 steps strength100 mins TBar Deadlift: 4 x 8 BB Squat: 4 x 8 Lying Leg Curls: 4 x 12 Standing DB calf raise: 4 x 8 Abdominal hold: 4 x assessmentGood energy, focus on form and just getting it done. Kanga bangers and beetroot for dinner.

Hi All, Happy Tuesday! Cardio 20,495 steps strength Unintended Rest day assessment Wicked wings and taro

MIA weekend to Hello Monday!! Feels like ive returned from a tour of duty, went out Friday with the fellas and the whole weekend kind of just.... Yeah.. Gone with the wind. Anyway, life happens & were back to normal programming. cardio 9488 steps (fitbit broke on the weekend picked up a replacement midday today so low step…

Hey all, Happy Thursday! Rest day on the weights today. Cardio 14,120 steps Assessment Mince and beans for dinner.