Logs

30th July 2010

Food

  • Breakfast – 500g natural yoghurt, hazelnuts
  • Lunch – apple, kiwi, raspberries, blackberries, strawberries, almonds
  • Dinner – sausage and mushroom omelette
  • Dessert – 500g natural yoghurt
  • approx 2400 calories, 125g protein

Workout

  • KB Deadlift – 2:50
    • feet elevated, maximally flexing at knee/ankle using 32kg KB
    • 19 reps, 16 reps
  • KB push press – 4:45
    • flexing at knee/ankle only instead of hips, 16kg
    • 10R, 10L
    • 12R, 12L
  • Dips – 2:20
    • 10 reps, 7 reps
  • Two Hand Pinch – 2:30
    • 45kg, 3 reps for holds and swinging back and forth
  • Wrist Developer – 2:10
    • white spring level 4
    • 8 reps, 5 reps
  • Vulcan Gripper – 3:00
    • right hand level 4, 4 reps total
    • left hand level 2, 3 reps total
  • Boxing
    • 10 mins doing head then body combo alternating between regular and south paw style
Logs

29th July 2010

Food

  • Breakfast – 500g natural yoghurt, large banana
  • Lunch – banana, apple, pear, strawberries, raspberries, kiwi
  • Dinner – pork chops, bacon, asparagus, spinach, peas, sweetcorn, carrot
  • approx 2200 calories, 140g protein

Workout

  • Partial Deadlifts – 3:30
    • sumo stance, 1st rung in cage, 120kg
    • 6 reps, 5 reps
  • Pullups – 3:20
    • palm facing body
    • 9 reps, 6 reps, 5 reps
  • Reverse Bench Press – 4:00
    • 40kg, 5 reps, 4 reps, 5 reps
  • Wrist Developer – 3:00
    • level 4 – 5 reps, 2 reps, 4 reps
  • Vulcan Gripper
    • couple reps right hand level 4
    • couple reps left hand level 2
Logs

23rd July 2010

Workout

  • Pullups – 3:30
    • palm facing body
    • 9 reps, 6 reps, 5 reps
  • Overhead Press – 4:00
    • 35kg barbell
    • 6 reps, 5 reps, 5 reps
  • Bench Press – 4:45
    • 45kg
    • 8 reps, 5 reps, 5 reps
  • Plate Curl
    • right hand 10kg – 3 reps, 4 reps, 4 reps
    • left hand 7.5kg – 6 reps x 3 sets
  • Two Hand Pinch
    • 45kg, 56kg
  • Wrist Developer
    • level 1, 3, 4
  • Vulcan Gripper
    • right hand level 4 x 1
    • left hand level 1 x 1
Logs

22nd July 2010

Food

  • Breakfast – bananas, apple, clementines
  • Lunch – roast beef and some salad
  • Dinner – chicken breast with stir fried veg
  • Dessert – raspberries and iced cream
  • approx 2000 calories, 160g protein

Workout

  • Pullups – 3:40
    • palms facing body
    • 8 reps, 6 reps, 5 reps
  • Bench Press – 5:00
    • 45kg – 6 reps, 5 reps, 4 reps
  • Dips – 3:45
    • 9 reps, 6 reps, 5 reps
  • Pinch Swings
    • approx 20kg, 3 x 5kg plates thickness doing swings
    • 30s, 20s, 20s
    • Youtube video
  • Wrist Developer
    • few reps with right hand posting
  • Vulcan Gripper
    • right hand – level 1, 3, 4, 5 and 6!  Previous best was level 4, thats two levels higher!!
    • left hand – level 1, 3, 4!  Previous best was set about a week ago at level 3!
Logs

21st July 2010

Food

  • Breakfast – 500g natural yoghurt, clementine, banana
  • Lunch – 2 large chicken legs, cucumber, tomato, apple
  • Dinner – steak with some stir fried veg
    • Dessert – strawberries, raspberries and ice cream
  • approx 2200 calories, 170g protein

Workout

No workout today, baseline ROM is quite well off norm and abs are a little sore so taking a rest day.

Logs

20th July 2010

Food

  • Breakfast – banana, strawberries, raspberries, kiwi fruit, clementine
  • Lunch – roast beef with salad (cucumber, tomato, carrot, spinach, rocket, mushrooms)
  • Dinner – sausage and mushroom omelette
  • approx 1700 calories 113g protein

Workout

  • Pullups – 3:40
    • palms facing body, BW approx 66kg
    • 7 reps, 5 reps, 5 reps
  • Dips – 3:30
    • 6 reps, 6 reps, 5 reps
  • Hanging knee raises – 4:30
    • 10 reps x 3 sets
  • Two Hand Pinch
    • 56.1kg
    • 58.6kg
    • 61.1kg
    • 63.6kg – got it off ground but not a full lift
  • Wrist Developer – 3:30
    • left hand post, level 1 white spring
    • 16 reps, 13 reps, 12 reps
  • Vulcan Gripper – 5:30
    • right hand level 4, six single reps
    • left hand level 3, six single reps
Logs

19th July 2010

Food

  • Breakfast – 2 bananas, 1 pear, 1 clementine
  • Lunch – roast beef with salad (cucumber, tomato, carrot, spinach, rocket, mushrooms)
    • Snack – apple and clementine
  • Dinner – chicken jalfrezi curry with brown rice
    • strawberries, raspberries and vanilla ice cream for dessert
  • approx 2500 calories, 175g protein

Workout

  • Deadlift – 90kg – 4:15
    • 5 reps, 4 reps, 5 reps
  • Bench Press – 40kg – 4:30
    • 6 reps, 6 reps, 5 reps
  • Overhead Barbell Press – 37.5kg – 2:00
    • 4 reps, 3 reps
  • Two Hand Pinch – 4:00
    • 45kg swinging, 5 reps
  • Wrist Developer
    • left hand post, level 4 – 5 reps in 2:20!  Half the time of last time
  • Vulcan Gripper – 4:45
    • right hand level 3 – 7 reps, 8 reps, 5 reps
    • left hand level 3 – 3 reps, 5 reps, 4 reps
  • Did approx 5 mins of boxing on punch bag, helped to loosen up the lower back
Logs

16th July 2010

Food

  • Breakfast – 500g natural yoghurt
  • Lunch – banana, apple, raspberries, kiwi fruit, hemp seeds
  • Dinner – sausage and bacon omelette

Workout

  • Overhead Barbell Press – 35kg – 4:30
    • 6 reps, 5 reps, 5 reps
  • Pushups – 4:45
    • feet elevated
    • 15 reps, 11 reps, 10 reps
  • DB Curl – 16kg – 3:15
    • 6R, 6L
    • 5R, 5L
  • Vulcan Gripper – 5:00
    • right hand level 4 – 5 single reps
    • left hand level 3 – 5 single reps
  • Wrist Developer – 4:45
    • white spring level 4, 5 reps
Logs

15th July 2010

Food

  • Breakfast – 500g natural yoghurt
  • Lunch – strawberries, raspberries, banana, apple, cherries, hazelnuts
  • Dinner – bacon and mushroom omelette
  • approx 2000 calories, 105g protein

Workout

  • OH Barbell Press – 35kg – 4:30
    • 6 reps, 5 reps, 4 reps
  • Push ups – feet elevated – 4:45
    • 14 reps, 11 reps, 10 reps
    • 1 rep more than yesterday, 45s less… BOOM!
  • KB Row – 40kg – 3:30
    • 12 reps, 10 reps, 10 reps
  • Vulcan Gripper – 2:30
    • right hand – level 3 – 3 reps, 5 reps
    • left hand – level 1 – 4 reps, 5 reps
  • Wrist Developer – white spring
    • level 1, 2, 3, 4 (testing)
    • 5 reps at level 4 in 5mins
Logs

14th July 2010

Food

  • Breakfast – 500g natural yoghurt, 40g hemp seeds
  • Lunch – bacon and sausage sandwich, 2 bananas
  • Dinner – Steak and veg stir fry
  • approx 2300 calories, 150g protein

Workout

  • Push ups – Feet elevated – 5:30
    • 12 reps, 12 reps, 10 reps
  • KB Front Squat – 2x16kg – 4:00
    • 8 reps, 6 reps
  • Plate Curl – 10kg – 5:30
    • 2R, 1L x 3 sets
  • Two Hand Pinch – 45kg – 3:30
    • Swinging back and forth, four single reps
  • Wrist Developer – 3:45
    • white spring, level 1, right hand posting which is alternate to usual
    • 12 reps, 13 reps, 12 reps
  • Vulcan
    • red spring, level 1
    • 6R, 4L
    • 5R, 3L