Project: Squat Dodger/no More Curling Like A Bro/get Ankle Better

[No Crust Racing]

Managed a 4min front, had some good shakes up at the end lol

Butt was good.

[L33SH]

Grats Dan. I'm gonna work on my plank now lol

[No Crust Racing]

I'm still here and still staying active.

A few months of cold and flue (son of rajab having kids brings some germs into the house) has seen me drop a good 4-5kg, so I'm down around 84kg now. The plus side is abs look great and Kate much prefers it so it's not all negatives.

As for exercising, taking it very ginger because sleep, health, and eating do not support anything magical. 90sec break for first 2 second set, 120 sec from 2nd to 3rd set.

Bench 105kg 8/8/7

Squats 20reps at 48kg - I work up to 25/30reps or so then add a little weight.

3min front plank.

Weighted chins at 24kg, 8/8/8

3min Back plank

Weighted dips at 27.5kg 8/8/8

Usually a little toe touching stretching, sometimes a set of 10 rack pulls but I do that only if my back can support it.

Sessions are 35mins tops, but at the moment that's all the time I've got and I'm doing them after all the evening ritual so sometimes 9:30 or so, not ideal but better than getting fat.

Leesh congrats on your results at the comp, great stuff - DL'ing as much as I was at almost 30kg less lol

Edited July 23, 2014 by ActionDan

[L33SH]

Thanks Dan, Hope you are feeling better. It's great to see you build thread getting an update, I'm getting lonely round here

[No Crust Racing]

Not really a build thread anymore lol, just a maintenance thread.

I'm amazed how much I can cut back on time and effort thought and still be in decent shape.

[Birds]

I get gains out of my 40 min x 4 sessions. It's amazing how little you actually need to do if you broach it smartly. Compared to my 90 minute sessions once upon a time, hah!

[No Crust Racing]

Agreed, I could make a small change and be back on the gains wagon easily I think, there's no pushing for that at that moment though, being able to get into the Gym regularly and stay in shape is enough.

[Birds]