13th July 2010

Posted on July 13, 2010 by Kris Wragg

Food

Breakfast – 500g natural yoghurt, 20g hemp seeds
Lunch – 20g hemp seeds, strawberries, plums, pears, cherries
Dinner – 1kg mashed potatoes, 310g chicken breast… mmmmmmmm mash
approx 2900 calories, 155g protein

Workout

Sumo deadlift (100kg) – 2:50
- did about 10 reps practising movement before sets
- 5 reps
- 3 reps
Barbell military press (40kg) – 5:00
- 3 reps x 3 sets
KB Row (2 x 16kg) – 3:50
- 12 reps x 3 sets
Two hand pinch
- Did 8 reps with 45kg lifting then rocking back and forth
Vulcan gripper
- right hand – 8 closes at level 3
- left hand – 8 closes at level 1
Wrist Developer
- 10 reps at level 1
- 10 reps at level 1

Logs

12th July 2010

Posted on July 12, 2010 by Kris Wragg

Food

Breakfast – 500g natural yoghurt
Lunch – strawberries, plums, kiwis, apple
Dinner – chicken breast, bacon and spinach, carrot, pepper, baby corn, mangetout, asparagus and mushrooms stir fried in butter.
Approx 1800 calories, 145g protein

Workout

Goblet Squats (16kg)
- 7 reps
- 8 reps
Military Press (16kg)
- 5R, 5L
- 5R, 5L
Deadlift (sumo, 60kg)
- 7 reps
- 7 reps
Double KB Row (2x16kg)
- 10 reps
- 10 reps
Pushups
- 10
- 10
LCCJ (2x16kg)
- 8 reps
- 8 reps
10kg plate curl – 2 reps with right hand

Logs

11th July 2010

Posted on July 11, 2010 by Kris Wragg

Food

Mega omelette (6 eggs, 3 rashers of bacon, mushrooms) – 700 cals
1 plum as a snack
Big slab of roast beef, tons of roast potatoes, yorkshire pudding, broccoli, cauliflower, green beans, peas, baby corns, oooodles of gravy!
Apple and raspberry crumble with tons of thick cream
2 bananas for supper
Total calories… god knows 🙂

Workout

LCCJ (2 x 16kg) – 4:00
- 11
- 11
KB row (2 x 16kg) – 4:30
- 16
- 14
- 11
Approx 5 mins of assorted KB juggling with 12kg KB

Logs

10th July 2010

Posted on July 10, 2010 by Kris Wragg

Food

Breakfast – 500g natural yoghurt, 1 pear, 50g hemp nuts
Lunch – BBQ chicken wings, a crazy texas burger or something with a burger, chicken and bacon… MAN BURGER!
Dinner – hazelnuts, apples, plum, strawberries

Workout

LCCJ – 1 x 16kg – 6:30
- 10R, 7L
- 10R, 10L
KB Snatch – 1 x 16kg – 1:30
- 12R, 15L
Wrist Developer (white spring)
- level 1
- level 2
- level 3
- level 2 x 8

Also went for a barefoot walk, walked just over 2 miles in about 40mins.

Logs

Monthly Weigh In

Posted on July 9, 2010 by Kris Wragg

Weighed and measured in the other day:

9th July 2010	27th Feb 2010
Height: 5′ 10″ Weight: 65.6kg (145lbs) Waist: 32″ Chest: 37.5″ Shoulders: 45″ Biceps: 13.25″ Forearms: 11″ Thighs: 20.75″ Calves: 13″ Wrist: 6.25″ Neck: 15″	Height: 5′ 10″ Weight: 75kg (165lbs) Waist: 35″ Chest: 37″ Shoulders: 44″ Biceps: 13″ Forearms: 11″ Thighs: 22″ Calves: 14″ Wrist: 6″ Neck: 15″

Probably got about another inch to lose on my waist, but there is PLENTY of room for improvement for adding size in many areas, definitely want to beef up my arms and shoulder measurement! Also put measurements from when I first started trying to shed fat and gain muscle.

Logs

9th July 2010

Posted on July 9, 2010 by Kris Wragg

Food

Breakfast – 500g natural yoghurt, 1 ounce of almonds

Lunch – mango, 2 kiwis, banana, strawberries, pear, 60g hemp seeds

Dinner – chicken Rogan Josh curry with brown rice
approx 2500 calories and 175g of protein

Workout

pushups – 2:30
- 13
- 11
DB Curl – 18kg – 5:30
- 4R, 4L
- 3R, 3L
- 2R, 3L
Grippers
- Right hand RB130 choked – 11, 18, 15 reps
- Left hand RB100 no set – 10, 10, 8 reps

PR’s

Currently working on trying to do more in less sets so not setting many volume and density PR’s at the moment, but I was doing up to 10 sets for some exercises which was getting silly!