Gym Nation in Brisbane, Queensland, Australia | Gym/Physical fitness centre

Gym Nation

Locality: Brisbane, Queensland, Australia

Phone: +61 7 3217 2147

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• Sport & recreation
• Gym/Physical fitness centre

24.01.2022 Workout: Friday 23rd November 2018 3 x 20 Squat 3 x 10 Shoulder Dislocate 3 x 10 Squat @ PVC... 3 x 20 OHS @ PVC Then: 2 x 30 sec Work / 30 sec 'Rest' Squat + 2:00 minute Rest Two Rounds Then: Work Up To Heavy Back Squat Then: 5 x 3 Back Squat @ 80% 1RM Rest 3:00 - 4:00 minutes Between Sets Then: 3 x (1-6) Pull Up Ladder 3 x (1-6) Push Up Ladder Then: 300 sec FLR

23.01.2022 Workout: Tuesday 27th November 2018 10:00 minute Row / Ride @ easy Pace Then:... 3 x 5 Wall Squat 3 x 10 Squat 3 x 5 Goblet Squat Then: 3 x 10 Squat @ PVC 3 x 20 OHS @ PVC Then: 3 x 20m Lunge + SLDL Combo Then: Work up to Heavy Dead Lift Then: 4 x 4 DL @ 70% 1 x 3 DL @ 80% 1 x 2 DL @ 85% 1 x 8 DL @ 70% Then: 100m Row Sprint + 10-1 Heavy Goblet Squat Ladder Rest while Partner does their Work Then: 2 x 10 Shoulder Dislocate 2 x 10 Squat @ PVC Then: 10:00 minute Ride @ easy Pace #seriousfitness#thatisall

22.01.2022 Thank you, you’ve all been so nice to us. It’s been a pleasure, take care ,stay safe.

19.01.2022 Workout: Saturday 21 July 2018 7am start Getting the band back together for one more

17.01.2022 Workout: Thursday 11 April 2019 10:00 Minute ride @ easy pace Then... 3 x 10 Squat 3 x 5 Goblet Squat Then 3 x 5 (each leg) SL Squat Then Work up to Heavy Back Squat Then 5 x 3 Back Squat @n80% 1RM 3:00 4:00 Minute rest between sets Then Air Bike Then Cool Down

16.01.2022 Workout: Tuesday 17th July 2018 Strength Endurance 2 x 5 Wall Squat... 2 x 10 Squat 2 x 5 Goblet Squat Then: Warm up with Back Squat Then: Heavy Back Squat Sets Then: Recovery Row Then: Cool Down

16.01.2022 Workout: Monday 16th July 2018 IWT 5:00 minute Row / Ride @ easy Pace... Then: Wall Squat Squat Goblet Squat Then: Lunge OH Lunge Then: KB Swing Row / Ride / Ski Then: Goblet Squat Row / Ride Ski Then: Cool Down

15.01.2022 #gymnation # serious fitness

14.01.2022 Thank you 2018 for the lesson Fuck You 2018 Workout: Monday 31 December 2018... 10:00 minute Row/Ride @ easy Pace Then: 3 x 5 Wall Squat 3 x 10 Squat 3 x 5 Goblet Squat Then: 3 x 20m Lunge 3 x 20m OH Lunge Then: 2 x 30 sec Work / 30 sec 'Rest' Push Press + 2 x 30 sec Work / 30 sec 'Rest' Squat + 2:00 minute Rest Two Rounds Then: 'To Hell with Everything' 50-40-30-20-10 SkiErg (cal) + OH Lunge @ 20/15 Kg BB + KB Swing @ 24/16 Kg + AirBike/AirDyne (cal) + Goblet Squat @ 2 x 16/12 Kg KBs in Rack Position + Push Press @ 2 x 16/12 Kg KBs Row (cal) + Dead Lift @ 40/30 Kg + Box Jump @ 24/20" For Time Then: Cool Down with 2018m Row Reflect on the year that was Stay safe people

14.01.2022 Workout: Thursday 25 April 2019 Strength Endurance 1 x 10 Shoulder Dislocate 1 x 10 Shoulder Dislocate (Reverse)... 1 x 10 Squat @ PVC Then 3 x 5 OHS & SOTS Press Combo 3 x 5 Bat Wings Then 6 x Bench Press @ 70% + 6 x Strict Bent Over Row @ 40KG (2-3 sec hold) + 6 x KB Strict Press @ 2 x 16KG (2-3 sec hold OH) + 6 x Strict Ring Push Up (Feet level with Rings, 2-3 sec pause at top & bottom) 6 x Pull Up (2-3 sec hold head above bar) Six Rounds No rest between rounds All Reps to be kept Strict Then 1 x 10 Shoulder Dislocate 1 x 10 Shoulder Dislocate (Reverse) 1 x 10 Squat @ PVC

11.01.2022 #gymnation#seriousfitness#thatisall

10.01.2022 Workout: Friday 19 April 2019 Strength Endurance / Power Endurance 2 x 10 Shoulder Dislocate 2 x 10 Shoulder Dislocate (Reverse)... Then 3 x 5 (Each Arm) Bottoms Up Press Then 3 x 1-6 Push Up Ladder Then 2 x 30 sec Work / 30 sec Rest Push Press 60 sec Rest Two Rounds Then Work up to Heavy Push Press Then 10-1 Push Press Ladder @ 40KG (3 sec Hold OH) + 45 sec Heavy F/C Hold Then Team Ski Erg to Hell 500 400 300 200 100m Rest as long as it takes partner to do their work Then 30 sec Dead Hang + 30 sec Rest Six Rounds

10.01.2022 Workout: Tuesday 16 April 2019 Strength Endurance 2 x 10 Shoulder Dislocate 2 x 10 Shoulder Dislocate (Reverse)... 2 x 10 (Each Arm) OH Single Arm Shoulder Dislocate Then 3 x 5 Lateral to Front to Lateral DB Raise 3 x 5 Bat Wing Then 60/60 Dead Hang Three Rounds Then 2 x Ring Pull Up + 3 x Dip + 5 x Push Up (feet on 12 Box) Twenty Five Rounds Then Cool Down

09.01.2022 FUCK YOU 2020 WORKOUT 1

07.01.2022 Workout: Saturday 06 April 2019 10:00 Minute ride @ easy pace Then... 3 x 5 Wall Squat 3 x 10 Squat 3 x 5 Goblet Squat Then 3 x 20/20m Lunge 3 x 20/20m OH Lunge Then 4 x 30/30sec Squat Then Work up to heavy Front Squat Then 10-1 Front Squat @ 60-65% 1RM + 60 sec Bar Support Then Team 300 cal Air Dyne 30/30sec Work/Rest Then 10:00 Minute ride @ easy pace

07.01.2022 Workout: Monday 08 April 2019 1 x 10 Shoulder Dislocate 1 x 10 Shoulder Dislocate (Reverse) 1 x 10 ( Each Arm ) OH Single Arm Shoulder Dislocate... Then 3 x 10 Lateral to Front to Lateral DB Raise 3 x 5 Bat Wing Then 2 x 30/30 Push Press + 60 Sec Rest Two Rounds Then 3 x ( 1-6 ) Pull Up Ladder Then Work up to Heavy Bench Press Then 10 1 Bench Press and Behind Neck Strict Press -Bench @ 60-65% 1RM -Strict Press @ 30KG Then Cool Down

05.01.2022 Workout: Wednesday 18th July 2018 Power Endurance Wall Squat... Squat Goblet Squat Then: Lunge OH Lunge Then: Ball Slam Box Jump Head CUtter KB Swing Push Up Push Press Burpee Sit Up Wall Ball Dead Lift Then: Cool Down No Muay Thai class Wenesday 18 July 2018

05.01.2022 Workout: Saturday 17 November 2018 10 minute Row/Ride @ easy pace Then... 3 x 5 Wall Squat 3 x 10 Squat 3 x 5 Goblet Squat 3 x 20m Lunge 3 x 20m OH Lunge Then: 5 x 5 SL Squat @ 20" Box Then: Work up to Heavy Front Squat Then: 10 x 10 Front Squat @ 50% 1RM 2:00 minute Rest between Sets Then: 5 x 4 SLDL @ 50KG Then: 5 x 10 RDL @ 50KG Then: 10:00 Row/Ride @ easy Pace

01.01.2022 Workout: Tuesday 20 November 2018 3 x (1-6) Push Up Ladder Then:... 2 x 10 Shoulder Dislocate 2 x 10 Shoulder Dislocate (Reverse) Then: 2 x 30 sec Work/30 sec 'Rest' Push Press @ 2 x 17.5# DB + 60 sec Rest Two Rounds Then: 10 x Bench Press @ 50% 1 RM (slow negative - 5 sec) + 5 x Ring Pull Up Ten Rounds 2-3 minute Rest Between Rounds Then: 5-3-2 Bent Row Ladder @ 40KG 20 sec Rest between each Rung Three Sets 2:00 minute Rest between Sets Then:: 3 x 5 Bat Wing @ 2 x 17.5# DB 5 sec Squeeze at top 2-3 minute Rest between sets Then: 3 x 5 SOTS & OHS Combo @ 2 x 10# DB (10-12 sec per rep) 2-3 minute Rest between Sets