Logs

1st September 2010

Food

  • strawberries, raspberries, blackberries
  • pasta and bolognese
  • whey protein in milk
  • steak and baked potato
  • approx 2900 calories, 188g protein

Lunch Workout

  • Shoulderstand squats
    • 22 reps, 30 reps
  • Windmills
    • bodyweight only
    • 15 reps each side x 2

Evening Workout

  • Deadlift – 2:30
    • 90kg, sumo stance, bar elevated on yellow pages
    • 9 reps, 7 reps
  • Pullups – 2:20
    • wide grip, palms facing towards body
    • 8 reps, 6 reps
  • Double KB Rows – 2:00
    • 2 x 16kg
    • 15 reps, 12 reps
  • Grippers
    • r/h TNS RB130
    • 5 reps, 4 reps, 3 reps
    • l/h TNS RB100
    • 10 reps, 10 reps, 8 reps
  • Wrist Developer
    • level 4, 5, 6, 5, 5
Logs

31st August 2010

Food

  • 3 x fruit and oat bars
  • 500g natural yoghurt, pear, banana
  • pasta and bolognese with lots of mushrooms
  • protein shake strawberry milkshake… hell yes!
  • approx 2800 calories, 146g protein

Lunchtime Workout

  • 15 pressups
  • 10 one legged deadlifts each leg, bodyweight only
  • 12 reps each side bodyweight windmills
  • 12 reps each side bodyweight windmills
  • couple of bridges

Evening Workout

  • Dips – 4:00
    • 11 reps, 7 reps, 6 reps
  • Bench Press – 5:00
    • 50kg, medium width grip x 3 reps
    • 55kg, medium width grip x 3 singles
  • Grippers
    • TNS RB130 gripper
    • 6R, 2L
    • 5R, 1L
    • 4R, 1L
Logs

30th August 2010

Food

  • bacon and mushroom omelette with 6 eggs
  • Sausage, chips and baked beans
  • approx 1850 calories, 105g protein

Workout

  • Double KB Snatches – 2:50
    • 2 x 16kg
    • 12 reps, 10 reps
  • KB Deadlifts – 2:40
    • feet elevated off ground, 25kg
    • 19 reps, 17 reps
  • Leg raises – 4:30
    • using dip bars to elevate off ground
    • 13 reps, 11 reps, 10 reps
Logs

29th August 2010

Food

  • Some cashew nuts and a fruit smoothie
  • Two large jacket potatoes and some baked beans
  • 500g natural yoghurt and 100g each of blackberries, strawberries and raspberries
  • approx 2300 calories, 71g protein

Workout

No workout today.

Logs

28th August 2010

Morning Workout

  • Fake Competition
    • 2HP – 61.1kg
    • WD – level 7
    • Vulcan – level 6
  • Pullups – 2:00
    • BW + 14kg
    • 5 reps, 3reps
  • KB Press – 8:00
    • 20kg KB
    • 6R, 4L
    • 6R, 5L
    • 6R, 4L

Afternoon Workout

  • Inverted Rows – 4:20
    • using thick bar
    • 10 reps, 9 reps, 7 reps
  • Dips – 4:00
    • 7 reps, 6 reps, 5 reps
  • Boxing
    • Few mins of punchbag work
Logs

26th August 2010

Workout
  • Gripper
    • TNS RB100
    • 15R, 12L
    • 11R, 9L
  • Stiff leg deadlift – 3:00
    • 32kg
    • 12 reps, 13 reps
  • Plate Curls – 5:00
    • 10kg plate
    • 6R, 5L
    • 4R, 4L
  • Windmills – 5:00
    • 20kg KB
    • 6R, 3L
    • 5R, 3L
  • Pinch Juggling
    • juggled 10kg plate from hand to hand 74 times
Logs

24th August 2010

Workout

  • Bench Press – 5:20
    • 42.5kg, narrow grip
    • 7 reps, 5 reps, 5 reps
  • Two Hand Pinch
    • swinging static holds with 40kg block
    • 2 x 20kg plates @ 64mm
  • Push Press – 6:00
    • 16kg KB
    • 19R, 16L
    • 16R, 19L
  • Wrist Developer
    • right hand posting
    • level 1, 2, 3
Logs

20th August 2010

Workout

  • Turkish Get Ups – 10:30
    • 16kg KB
    • 5R, 5L
  • Windmills – 7:20
    • One 16kg KB in each hand
    • 5R, 4L
    • 5R, 4L
  • Grippers – 6:45
    • TNS RB100
    • 14R, 12L
    • 11R, 8L
    • 12R, 10L
  • Bridges – 4:50
    • 3 reps, 3 reps
Logs

16th August 2010

Workout

  • Bench Press – 4:20
    • 45kg – 7 reps, 5 reps, 5 reps
  • Double KB Snatch – 2:45
    • 2 x 16kg KBs
    • 13 reps, 10 reps
  • Uneven curls – 6:00
    • 5kg outside, 7kg inside (14kg total)
    • 6R, 7L
    • 6R, 5L
    • 4R, 5L
  • 2HP swings
    • approx 23kg, 3 x 5kg plates thick
    • 10 reps, 10 reps
  • Wrist Developer
    • level 1, 2, 3… level 1 x 22 reps