Gavin Coone Personal Training

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Nobody's Heroes Funk-based Alternative Indie Rock Band.

Great WO this morning bit of a windy day but the sun is shining" :)

What a cracking day out there!

7am beach workout! Cracking morning!:)

Your in control of your own body! Its your 2 hands and 2 feet that drive you on, stay focused, work hard and conquer your goals!

So the idea of a casual session went out the window as soon as i walked into the gym last night! No rest for the wicked. Got myself a few personal bests!

32 reps of deadlift @ 50kg in 1m 30sec
95kg (2 47.5kg dumb bells) farmer walk 180m
Single Arm Dumb bell clean 16 reps in 1minute and 30 seconds @ 47.5kg
Then finished with a 2minute and 14 second hanging grip! :)

Can hardly type today's work was that tough!
Against the clock of course!
30 push ups 0.28 seconds
30 pull ups 2.28
30 yo-yos 4.19
100 muscle ups 9.19
Then 13 50kg bag lift and slams in 2 minutes ....

Yo-yos = 20kg Kettle bell clean and press and chest to floor burpee jump. = 1 rep!

Very very tough!

Feeling very sore on a Sunday morning! And no its not a hangover! Only one thing to do.... Gym!

Right back on the horse! Back to back work outs! Stack'em & Rack'em

Results speak for themselves work hard enough at your goals and youll achieve them. You put in exactly ehat you want to get out!

My god last nights work out was a sweaty/steamy affair.

5 min plank!
In reverse pyramid format 10-1 reps
BW Squats, Push ups, Angels, Jumping jacks, crunches, Burpees
total time: 10:11
Then 50 clean & press 50kg
total time: 11:33
Then 5 rounds of 3 pull ups and 7 toe taps, 9 burpees and 100kg sled push and 3.5kg wrist rolls and 10 jumping jacks.

Total Time of the complete work out: 51:40

Serious WO! Try it!

7.05 plank! Followed by 30 windmills each side with resistance bands, 30 each side shoulder press with RB . then 100 kick ups, 100 decline sit ups 100 back extension and 100 v ups ... Safe to say I feel like I've been kicked to death!