Logs

18th September 2010

Workout

  • Bench Press – 4:45
    • 45kg narrow grip
    • 4 reps, 5 reps, 4 reps
  • Two Hand Pinch
    • holds with 48.6kg
    • 5 reps
  • Grippers
    • TNS RB100 gripper
    • right hand 15 reps, 12 reps, 14 reps
    • left hand 11 reps, 10 reps, 10 reps
Logs

17th September 2010

Workout

  • Pullups – 1:50
    • BW + 14kg
    • 4 reps, 2 reps
  • Dinnie Lifts – 3:30
    • 2 x 65kg
    • 7 reps, 6 reps
  • Wrist Developer
    • level 4, 5, 6, 7 white spring
    • level 6 x 4 reps
  • 9 mins inverted with gravity boots
Logs

13th September 2010

Food

  • 500g natural yoghurt
  • cashew nuts, brazil nuts, apple
  • steak, broccoli, cauliflower, peas, green beans, carrot
  • raspberries and ice cream
  • approx 2400 calories, 114g protein

Workout

  • Pullups
    • 11 x BW
    • BW + 22kg
    • BW + 27kg
  • Big Dinnie deadlifts – 3:15
    • loaded to 90kg
    • 5 reps, 5 reps
  • Wrist Developer – 30s
    • white spring, level 4 x 7 reps
Logs

12th September 2010

Food

  • Roast pork, roast potatoes, yorkshire pudding, carrots, green beans, peas, cauliflower, broccoli, oooodlez of gravy
  • apple crumble with cream
  • approx 1600 calories, 60g protein

Workout

  • Dinnies – 4:00
    • Both loaded to 55kg, 110kg total
    • 10 reps, 8 reps
  • KB Press – 4:15
    • right arm – 20kg … 7 reps, 6 reps
    • left arm – 16kg … 9 reps, 7 reps
    • had to cut it short as it was hurting my back
  • Plate Curl – 4:00
    • 10kg plate
    • 7R, 5L, 4R, 2L
  • Vulcan Gripper
    • right level 2 – 6 reps x 3
    • left level 1 – 5 reps, 7 reps, 4 reps
Logs

8th August 2010

Food

  • Pecan nuts, pear
  • 500g natural yoghurt, pecan nuts, apple
  • bacon omelette, fruit smoothie
  • approx 2100 calories, 74g protein

Workout

  • Swam 500m… damn I suck at swimming, although I haven’t swam for MANY years!  But I will get better!
Logs

6th September 2010

Food

  • 100g cashew nuts, apple
  • 70g pork scratchings, apple
  • 2 salmon fillets
  • protein shake
  • approx 2000 calories, 141g protein

Lunch Workout

  • Bouldering
    • Did two consecutive laps around the bouldering wall at Church

Evening Workout

  • Deadlift – 5:00
    • behind the back deadlift, 80kg
    • 3 x 6 reps
  • Back Squats – 6:00
    • fat bar, 72kg
    • 3 x 6 reps
  • KB Press – 4:00
    • right hand, 20kg, 8 reps, 6 reps
    • left hand, 16kg, 10 reps, 8 reps
  • Wrist Developer
    • white spring levels 4, 5, 6, 7
  • Two Hand Pinch
    • 45kg, 55kg, 61kg
Logs

5th September 2010

Food

  • bacon and mushroom omelette with 6 eggs
  • fruit smoothie
  • pork, goose fat roasted potatoes, broccoli, carrots… crispy pork skin mmmm
  • approx 2600 calories, 156g protein

Workout

  • Back Squats – 6:40
    • fat bar, 57kg
    • 9 reps, 10 reps, 12 reps
  • KB Press – 6:45
    • 16kg KB
    • 12R, 9L
    • 10R, 8L
    • 10R, 8L
  • Plate Curl – 3:50
    • 7.5kg (5kg + 2.5kg on end)
    • 10R, 8L, 7R, 7L
  • Wrist Developer – 5:00
    • white spring level 2
    • 21 reps, 18 reps, 14 reps
  • Vulcan Gripper
    • white spring level 10, TNS
    • 11R, 10L, 11R, 10L, 11R, 9L
Logs

4th September 2010

Food

  • Two large sausage sandwiches
  • 2 bananas, 2 nectarines, 500g natural yoghurt
  • approx 1600 calories, 92g protein

Workout

  • Mock Competition
    • 2HP – 58.6kg
    • WD – level 7 white
    • Vulcan – level 6 red
  • Back Squats – 7:45
    • fat bar, 42kg
    • 11 reps, 18 reps, 15 reps
  • Pullups – 2:15
    • 11 reps, 7 reps
  • Inverse Rows – 4:20
    • 12 reps, 9 reps, 8 reps
  • Walking lunges