26th December 2009 (MP 5's): Let me die with a sword in my hands!

88.8kg

15:00 (Home)
A1 Military press 47x5, 52.5x5, 59.5x8
A2 Pullup BWx5,5,9
C1 KB overhead press 20x11,11,11,10,9/side
C2 Band pull-apart vs miniband x2x20
*Following performed in ETT fashion, 40s work/40s rest
D1 BB shrug (D/O, no straps/chalk) 59.5x3x40s
D2 Front plate raise 15x3x40s
E1 L:ying miniband curl x3x40s
E2 Monster miniband pushdown x3x40s
S1 Band pec/delt x45s/side
S2 Lat x45s

24th December 2009 (Lower): Well the weather outside is frightful....

86.6kg

11:30 (PP)
*All sets performed in ETT-style, 40s on/65s off
A1 Hammer horizontal leg press (quad emphasis) vs minibands 80x3x40s
A2 Toe press vs minibands 40x3x40s
B1 Leg extension #6x3x40s
B2 Hammer unilateral standing leg curl vs minibands 10x40s, 7.5x40s, 5x40s
S1 RF x45s/side
S2 Adductor x45s/side
C1 45 degree back raise 15x3x40s
C2 Single-leg plank BWx2x40s
*Remainer aborted due to massive nausea!

23rd December 2009 (BP 5's): Infamous... butcher... angel of death!

11:15 (Work gym)

Band work: pull-aparts, rear delts, dislocations
A1 Bench press 20x20, 40x10, 60x5, 70x5, 80x5, 90x9 [PR]
A2 Facepull 60x2x10
B1 Incline DB bench 27.5'sx11,11,10,9,8
B2 EZ bent row (supinated grip) Bar+45x5x10
*Following sets done in ETT-style, 35s work/35s rest
C1 DB side lateral 7'sx3x35s
C2 Rock 'n' rolls vs miniband 7'sx3x35s
C3 Incline DB curl 7'sx3x35s
S1 Bicep x45s/side
S2 Lat x45s
S3 Band pec/delt x45s/side
S4 Tricep @24kg KB x45s

18th December 2009 (MP 3's): Metal! It comes from Hell!

87.1kg/192lb/13st 10

Wednesday:
~60mins bike (4 sessions)
Theracane: trap, neck
Hockey ball: foot

Thursday:
~60mins bike (4 sessions)
Theracane: trap, neck

Today:

11:30 (Work gym)
A Speed bench vs minibands 50%x8x3 (30s rest)
B1 Military press 20x10, 40x5, 50x3, 55x3, 62.5x8 [PR]
B2 Neutral chin BWx5, +5x3, +16x6
C1 KB overhead press 20x5x12,10,10,8,8/side
C2 Cable reverse flye 6.25'sx2x10, 3.75'sx15
*Following performed in ETT fashion, 35s work/35s rest
D1 BB shrug (D/O, no straps/chalk) 60x3x35s
D2 Front plate raise 15x3x35s
E1 EZ curl Bar+15x3x35s
E2 V-bar pushdown 45x3x35s
S1 Bicep x45s/side
S2 Band pec/delt x45s/side
S3 Band trap x45s/side
S4 Tricep @24kg KB x45s

15th December 2009 (Lower): I'm not satisfied!

Training:

11:30 (Work gym)
*All sets performed in ETT-style, 35s on/55s off
A1 Leg press (quad emphasis) vs minibands 130x3x35s
A2 Toe press vs minibands 90x3x35s
B1 Leg extension 50x3x35s
B2 Swiss ball leg curl BWx3x35s
S1 RF x45s/side
S2 Adductor x45s/side
C1 45 degree back raise 15x3x35s
C2 Single-leg plank BWx3x35s
S3 Hamstring x45s/side
S4 Calf x45s/side
S5 PF x45s/side
S6 Glute x45s/side

Restoration:
Foam roll: Hip, quad, IT band, adductor
Hockey ball: VMO, glute, piriformis
Stretch: Piriformis, hip flexor, adductor

14th December 2009 (BP 3's): You look in the mirror and say, "I need a little more deltoids, a little more shoulders"

87.2kg/192lb/13st 10

First week of Project: Eye of the Liger in the bank, and I've achieved 90% compliance to both diet plan and training plan. So far so good....

Yesterday:

Restoration:
Foam roll: hip, quad, IT band, adductor
Hockey ball: Piriformis, glute, VMO, calf, foot
Stretch: Hip flexor, adductor, piriformis

Today:

Training:

25mins bike (2 sessions)

11:30 (Work gym)
Band work: pull-aparts, rear delts, dislocations
A1 Bench press 20x20, 40x10, 60x6, 72.5x4, 85x3, 95x6 [PR]
A2 Facepull 55x2x15
B1 Incline DB bench 27.5'sx12,10,10,10,10
B2 EZ bent row (supinated grip) Bar+42.5x5x10
*Following sets done in ETT-style, 30s work/30s rest
C1 DB side lateral 7'sx3x30s
C2 Rock 'n' rolls vs miniband 7'sx3x30s
C3 Incline DB curl 7'sx3x30s
S1 Bicep x45s
S2 Lat x45s
S3 Band pec/delt x45s/side
S4 Tricep @24kg KB x45s

1815: 60mins ballroom dancing

Restoration:
Foam roll: Thoracic, lat, pec, delt
Hockey ball: Teres, calf, foot
Theracane: Trap, neck
Stretch: Pec/delt, lat, sleeper stretch

11th December 2009 (MP Deload): What's called for here is some old-fashioned. blunt force trauma!

Training:

25mins bike (2 sessions)

11:15 (Work gym)
A1 Speed bench vs minibands 50%x8x3 (30s rest)
B1 KB overhead press 20x5x10/side
B2i Pullup BWx8,8,6
B2ii Cable reverse flye 3.75'sx20,15
*Following performed in ETT fashion, 30s work/30s rest
C1 BB shrug (D/O, no straps/chalk) 60x3x30s 
C2 EZ curl Bar+15x3x30s
D1 Front plate raise 15x3x30s
D2 V-bar pushdown 45x3x30s
S1 Bicep x45s
S2 Lat x45s
S3 Band rear delt x45s

Restoration:
Foam roll: Quad, IT band, adductor, hip flexor
Hockey ball: Piriformis, glute, foot
Theracane: Neck, traps
Stretch: Piriformis, adductor, hip flexor

10th December 2009 (Lower): Gotta get back in time

Yesterday:

25mins bike

Restoration:
Foam roll: IT band, quad, adductor, hip flexor
Hockey ball: Piriformis, glute, calf, foot
Stretch: Piriformis, adductor, calf

Today:

25mins bike (2 sessions)

Training:
*Taking a slightly modified, Dave Tate "Extended Tension Training" approach in this phase. 30s work with 45s rest on all exercise pairings.
11:30 (Work gym)
A1 Leg press (quad emphasis) vs minibands 130x3x30s
A2 Toe press vs minibands 90x3x30s
B1 Leg extension 50x3x30s
B2 Swiss ball leg curl BWx3x30s
S1 RF x45s/side
S2 Adductor x45s/side
C1 45 degree back raise 15x3x30s
C2 Single-leg plank BWx3x30s
S3 Hamstring x45s/side
S4 Calf x45s/side
S5 PF x45s/side

Restoration:
Foam roll: Upper back, pec, delt, lat
Hockey ball: Teres, calf, foot
Theracane: Traps, neck
Stretch: Lat, calf, sleeper stretch

8th December 2009: Tri's for the guys

Triceps sore but other than feeling good (and full of food).

Training:

25mins bike (2 sessions)

Band recovery work; pushdowns, curls, side raise, front raise, pulldowns x100 reps per movement

Restoration:

Foam roll: upper back, lats, rear delts, pecs

Hockey ball: feet

Stretch: pecs, lats, sleeper stretch

7th December 2009 (BP Deload): Oh, it's a deep burn! It burns so deep!

87.9kg/193lb/13st 11

Phase 1 (4wks) of "Eye of the Liger" starts today. Hypertrophy and mobility/flexibility/soft tissue quality are the focus(es).

Training:

25mins bike (2 sessions)

11:30 (Work gym)
A1 Incline DB bench 27.5'sx5x10
A2 EZ bent row (underhand grip) Bar+40x5x10
B1 Modified BB extension 40x5x10
B2 Facepull 55x5x10
C1 Lean-away DB lateral raise 6x3x12/side
C2 Unilateral palms-out DB curl 6x3x12/side
C3 Cross-body DB extension 6x3x12/side
*"C" performed as a circuit with no rest
S1 Flye EQI @10'sx45s
S2 Bicep x45s
S3 Lat x45s
S4 Band pec/delt x45s/side
S5 Tricep @20kg KB x45s
D1 Straight-arm pulldown 30x50

Restoration:
Foam roll quads, IT band, adductors, upper back
Hockey ball glutes, calves, feet, low back
Stretch hip flexors, piriformis

5th December 2009: Turning Point

13:00 (PP; with The Rush)
A1 Sumo deadlift x Failure
B1 Iso squat x Catatrophic Injury
C1 Standing leg curl vs miniband 15x3x10/side
D1 Bicep movements 5x10
D2 Tricep movements 5x10
E1 Dip shrug BWx25

4th December 2009 (MP 5/3/1): Getting my Yoke on

87kg/191lb/13st 9

Training:

25mins bike (2 sessions)

11:30 (Work gym)
A1 Military press 20x15, 40x10, 50x5, 57.5x3, 65x6 [rep PR]
A2 Neutral chin BWx5, +8x3, +20x5
B1 KB press 20x12,10,10/side
B2 BB shrug (D/O, no straps/chalk) 100x15,15,12
C1 Front plate raise 15x2x15
C2 Bar pushdown 50x2x15
C3 EZ curl +20x2x10
S1 Bicep x45s
S2 Lat x45s
S3 Shoulder x45s

1st December 2009 (SQ 5's): What would Chuck Norris do?

Training:

25mins bike (2 sessions)

12:00 (Work gym)
A1 Box squat (parallel) 20x10, 60x8, 80x5, (belt on) 100x5, 115x5, 132.5x9 [PR]
A2 Hip flexor mob x2x12/side
A3 Adductor mob x2x12
B1 Front squat 80x3x5
B2 Bent-knee dragon flag BWx2x8
C1 KB single-leg RDL 40x2x8/side
C2 Leg extension 60x2x15
S1 RF x45s/side
S2 Adductor x45s/side
S3 Glute x45s/side

*Lower back & SI joint both felt uncomfortable from the warm up. Post-workout, recurrence of shooting pain in right leg - will ice later. Fortunately not deadlifting until Monday so plenty of rest time.

30th November 2009 (BP 5/3/1): B-U-R-T-O-N

Training:

25mins bike (2 sessions)

13:45 (Work gym)
A1 Bench press 20x25, 40x10, 60x5, 77.5x5, 87.5x3, 97.5x4 [PR]
B1 Incline DB bench press 35'sx3x6
B2 Facepull 55x2x12
C1 DB flye 20'sx2x10
C2 Alt. DB hammer curl 20'sx2x12/side
C3 Lying cross-body DB extension 10x12,10/side
S1 Flye EQI @10's x45s
S2 Bicep x45s
S3 Tricep @20kg KB x45s

26th November 2009 (DL/MP 5's): It's made with bits of real panther - so you know it's good

85.5kg/188lb/13st 6

Yesterday: 25mins bike (2 sessions) + Agile 8

Today:

25mins bike (2 sessions)

Training:
11:00 (Work gym)
A1 Sumo deadlift 60x8, 100x5, 120x3, 125x5, 145x5, (belt on) 165x5 *Forgot both chalk and straps, doh!
A2 Hip flexor mob x2x12/side
A3 Adductor mob x2x12
B1 Military press 20x12, 40x8, 45x5, 50x5, 57.5x9
B2 Neutral chinup BWx2x5, +10x7
C1 Facepull 50x2x15
S1 Hamstring x45s/side
S2 Adductor x45s/side

Restoration:
Simple 6
Hockey ball on calves & feet
Foam roll quads & hips

24th November 2009 (SQ 3's & BP 5's): I have the same mind, that a sculptor has

Yesterday: Agile 8 + 60mins ballroom dancing

Training:
12:00 (Work gym)
A1 Box squat (parallel) 20x2x10, 60x5, 80x5, 107.5x3, 125x3, 140x5
A2 Hip flexor mob x2x12/side
A3 Adductor mob x2x12
B1 Bench press 20x20, 40x15, 60x5, 67.5x5, 77.5x5, 87.5x10[PR]
B2 Facepull 26.25x2x20
C1 Standing 1-arm cable row 26.25x2x12/side
D1 Single-leg 45 degree back raise BWx15/side
S1 RF x45s/side
S2 Pec flye EQI @10's x45s

Restoration:

Chiropractic treatment
Simple 6

22nd November 2009: Back in black

Just some gentle circuits to ease me back in.

16:00 (Home)
A1 5mins jump rope
B1 KB goblet squat 20x2x10
B2 Pushup BWx2x10
B3 KB clean & press 20x2x5/side
B4 Pullup BWx2x8
B5 KB Suitcase deadlift 20x2x10/side

10th November 2009 (SQ Deload): Band Crazy!

 
Deload so had some fun today with bands and machines ala Dave F**kin' Tate!

Training:

11:30 (PP)
A1 Power squat 40x10, 80x5, 120x3x6
B1 Hammer leg press vs. minibands 80x3x10
B2 Roman chair situp BWx2x15
C1 Hammer kneeling leg curl vs miniband 10x5x10/side (30s rest)
S1 Hamstring x45s/side
D1 Hammer iso leg extn. vs miniband 10x5x8/side (30s rest)
S2 RF x45s/side
S3 Adductor x45s/side

9th November 2009 (MP): Ergo, visa-vi, concordantly....

Training:

12:45 (PP)

A1 Military press 20x10, 40x5, 50x3, 55x3, 60x10 [PR]

A2 Neutral chin BWx5,5 +15x6

B1 Floor press vs chains 70x5,6,6

C1 Hammer iso row 50x3x10/side

D1 Hammer rear delt machine 80x10,10,10 (add mini-band) 10,10,10

S1 Band rear delt x45s

E1 Hammer iso shoulder press 40x12,12,12,12,7

S2 Shoulder x45s

1815: Ballroom dancing x60mins

5th November 2009 (DL 3's): Fuelled by Satan!

Sore in the adductors & lower back today.

Training:

13:45 (Work gym)
A1 Sumo deadlift 60x10, 100x3, 120x3, (straps on) 135x3, (belt on) 155x3, 175x5 [PR], 200x1 [PR]
A2 Hip flexor mob x2x12/side
A3 Adductor mob x2x12
B1 KB single-leg RDL (dead-stop) 32x2x12/side
B2 BB rollout 22.5x2x10
C1 Leg extn. 45x7x12 (30s rest)
S1 RF x60s/side
S2 Adductor x45s/side
S3 Hamstring x45s/side

3rd November 2009 (BP 3's): The pump is as satisfying to me as coming is!

Training:

25mins bike (2 sessions)

14:20 (Work gym)
A1 Bench press 20x30, 50x10, 60x10, 72.5x3, 82.5x3, 92.5x6 [Equalled PR]*
B1 Incline DB bench press 30'sx6,8,8,8
B2 EZ bent row 57x4x10
C1 Bar pushdown 45x4x12 (30s rest)
S1 Tricep @ 24kg x45s
S2 Pec flye EQI @ 10's x45s
S3 Upper back x45s
*Uneven lockout not as noticable as with close-grip (probably due to range of motion) but still noticable. Will increase unilateral movements as much as possible.

4th November 2009: He will come to South Africa so strong....

Training:

25mins bike (2 sessions)

11:15 (Work gym) Glute Training Phase 2.1
S1 Hip flexor x2x60s/side
A1 Barbell glute bridge 60x2x15
B1 Single-leg hip thrust BWx2x10/side
B2 Seated abduction w. doubled mini-band x2x20
S2 Piriformis x60s/side
C1 45 degree back raise 10x2x15,10

2nd November 2009 (SQ 5/3/1): If you don't have it, don't hit it

87.5kg/193lb/13st 11

Training:

25mins bike (2 sessions)

11:45 (Work gym)
A1 Box squat (parallel) 20x10, 60x8, 90x5, 112.5x5, 127.5x3, 142.5x4
A2 Hip flexor mob x2x12/side
A3 Adductor mob x2x12
B1 Snatch-grip deadlift 60x10, 100x6, 110x3x6
B2 KB TGU 20x2x3/side
C1 High box step-up 14'sx2x10/side
D1 KB medley 10 sets x 10 reps in 10mins @ 32kg
S1 RF x45s/side
S2 Adductor x45s/side
S3 Calf x45s/side
S4 PF x45s/side

28th October 2009 (MP 5/3/1): It really is a nice suit, Mr. Takagi... it would be a shame to ruin it

85.8kg/189lb/13st 7

Training:

50min walk

11:15 (Work gym)
A1 Military press 20x10, 40x8, 50x5, 55x3, 62.5x7 [PR]
A2 Pullup BWx5,8,8,8
B1 Close-grip bench press 60x8, 80x6,6,5 *Seriously uneven lockout here - major problem to work out
B2 Kroc row 35x5,5,19/side [PR]
C1 Seated incline DB curl 7'sx12,10,8,8,8,6 (30s rest)
S1 Bicep x45s
S2 Lat x45s
S3 45 degree band pec/shoulder x45s/side

27th October 2009: Hey babe, I negotiate million dollar deals for breakfast, I think I can handle this Eurotrash...

85.6kg/188lb/13st 6

Very sore in the hamstrings & low back today... seems I can't complete one workout without major soreness at the moment.

Training:

11:15 (Work gym): Glute Training Phase 1.6 (last session of phase 1)
A1 45 degree back raise BWx2x20
S1 Hip flexor x2x60s/side
B1 Supine bridge x2x10 w. 5s iso hold
B2 Lying abductionx2x10 w. 5s iso hold
C1 Hip thrustx2x10 w. 5s iso hold
S2 Piriformis x45s/side
D1 Seated leg curl 20x100 total reps

Restoration: hockey ball; feet

26th October 2009 (DL 5/3/1): Hans! Bubby! I'm your white knight!

86.1kg/189lb/13st 7

Camera ran out of battery, so no video. Doh!

Training:

25mins bike (2 sessions)

11:45 (Work gym)
A1 Sumo deadlift 60x10, 100x5, (straps on) 127.5x5, (belt on) 145x3, 162.5x10 [PR]
A2 Hip flexor mob x2x12/side
A3 Adductor mob x2x12
B1 Single-leg GM 60x8/side
B2 GM (narrow stance) 60x2x8
C1 Hanging leg raise BWx2x10
C2 Single-leg KB RDL (dead stop) 32x2x10/side
C3 2-hand KB swing 40x2x10
S1 RF x45s/side
S2 Adductor x45s/side
S3 Hamstring x45s/side
S4 Calf x30s/side
S5 PF x30s/side

25th October 2009: Paintball hurts

86.3kg/190lb/13st 8

Training: 35mins bike

Diet:
1 [1000] 4x streaky bacon, 1 egg, 2 tomatoes
2 [1300] Tortilla pizza w. chicken & mozzarella
3 [1530] French lunch
4 [1900] Lamb steak x2 + veggies
5 [2200] Yoghurt + 2tsp fish oil + 4 squares 90% chocolate

23rd October 2009 (BP 5/3/1)

85.6kg/188lb/13st 6

Still sore and came off my bike - residing even deeper in the hurt locker.

Training:

25mins bike (2 sessions)

18:00 (PP)
*Feeling very banged up and achy so just did the minimum
A Bench press 20x20, 40x10, 70x5, 90x3, 95x3
B Rope pushdown 50x3x10 (30s rest)
C T-bar row 40x8+4+4=16RP
D Mini-band reverse flye x15

Diet:
1 [0700] 2 eggs + trout fillet + 1tsp beef fat
2 [1000] Chicken thigh + 20g cashews + 5g creatine + 3g beta-alanine
3 [1300] Turkey burger + chicken thigh + salad
4 [1715]Chicken thigh
5 [2030] Ribeye steak + frites
6 [2230] Yoghurt + 2tsp fish oil

22nd October 2009: I'm gonna find him, and I'm gonna put him in the hurt locker!

85.7kg/189lb/13st 7

I am residing in the Hurt Locker today, so no formal training other than:

25mins bike (2 sessions)

Restoration:
Theracane; traps, neck
Tennis ball/hockey ball; feet

Diet:
1 [0700] 3 eggs + 2 slices Black Forest ham + 1tsp beef fat
2 [1000] Chicken thigh + 20g cashews + 5g creatine + 3g beta-alanine
3 [1300] Pork loin + salad
4 [1715] Pork pie
5 [1900] Chicken leg + marrow + onion + parsnip
6 [2200] Yoghurt + 2 squares 90% chocolate + 2tsp fish oil

21st October 2009 (SQ 5's): Bushed

86kg/189lb/13st 7

Just didn't have it today. Slightly achy and sleep-deprived = slow & weak. Could've ground out a PR on the box squat but decided discretion is the better part of valour.

Training:

25mins bike (2 sessions)

11:45 (Work gym)
A1 Box squat (parallel) 20x10, 60x5, (knee sleeves on) 80x5, (belt on) 100x5, 112.5x5, 127.5x8
A2 Hip flexor mob x2x12/side
A3 Adductor mob x2x12
B1 Front squat 80x2x5
B2 Pushup plank w. DB side raise 3x2x6/side
C1 DB Bulgarian split squat 20'sx2x10
D1 Leg extn. 70x3x10 (30s rest)
S1 RF x45s/side
S2 Adductor x45s/side
S3 Side split x45s/side
S4 Box split x30s (unsupported)



Restoration:
Theracane; piriformis, hip flexor
Mini-band curls x50 reps

Diet:
1 [0700] 3 eggs + 2 slices Black Forest ham + 1tsp beef fat
2 [0945] Chicken thigh + 3g beta-alanine
3 [1300] Pork loin + salad
4 [1700]1 egg + pork loin
5 [1900] Cod in almond/coconut crust + veggies
6 [2200] Yoghurt + almonds + dried cherries + 3 squares 70% chocolate

20th October 2009: I don't know if you noticed, but I did over a thousand.

86.7kg/191lb/13st 9

Biceps sore as hell today.

Training:

12:00 (Work gym) Cardio + Glute Training Phase 1.5

S1 Hip flexor x2x60s/side
A1 Supine bridge x2x10 w. 5s iso hold
A2 Lying abduction x2x10/side w. 5s iso hold
B1 Hip thrust x2x10 w. 5s iso hold
S2 Piriformis x45s/side

KB intervals @ 30s/30s @20kg x10:
C1 Snatch
C2 Clean & push press
C3 Squat
C4 Press
C5 Windmill

D1 Bicep flushing x100reps
S3 Bicep x30s/side

Restoration:
Chiropractic/ART treatment
Theracane traps, neck & feet

Diet:
1 [0700] Eggs x2 + toast w. butter
2 [1015] Chicken thigh + 15g cashews
3 [1315] Turkey burgers x2 + salad
4 [1645] Whey/casein + 15g cashews
5 [1915] Pork loin + veggies + s**t-ton of crackling
6 [2215] Yoghurt + hazelnuts + dried cherries

19th October 2009 (MP 5's): I told Killian I'd be back. I wouldn't want to be a liar....

87.3kg/192lb/13st 10 [PR]

A week of sickness and terrible eating does not = The Win.

Training:

25mins bike (2 sessions)

11:20 (Work gym)
A1 Close-grip bench press 20x20, 40x10, 60x10, 80x3x5
A2 Kroc row 35x5,5,18/side
B1 Military press 42.5x5, 50x5, 55x10
B2 Neutral chinup BWx5, +6x3, +18x5
C1 Incline DB curl 8'sx12,10,8,8,6
S1 Bicep x45s
S2 Lat x45s
S3 Shoulder x30s

Militaries (1 rep short of a PR):


18:15
Ballroom dancing x60mins

Diet:
1 [0700] Eggs x3 + 10g cheddar
2 [1020] Chicken thigh + 5g creatine + 3g beta-alanine
3 [1225][Post-W/O] Whey/casein
4 [1315] Lamb burger + salad
5 [1715] Turkey burger & tomato wrap
6 [2000] Chicken thigh x3 + veggies
7 [2200] Greek yoghurt + dried cherries + 10g hazelnuts

12th October 2009 (SQ 3's): Checking into the Smackdown Hotel

Not feeling well today (sore throat etc) so just the basics. No excuses!

Training:

25mins bike (2 sessions)

11:00 (Work gym)
A1 Box squat (parallel) 20x10, 60x8, 80x5, 105x3, 120x3, 135x8 [PR]
A2 Hip flexor mob x2x12/side
A3 Adductor mob x2x12
B1 Front squat 70x3x8
B2 Hanging leg raise BWx2x12
S1 RF x45s/side
S2 Adductor x45s/side
S3 Side split x35s/side
S4 Box split x30s
S5 Piriformis x45s/side

18:15
Ballroom dancing x60mins

Diet:
1 [0700] Cheese + ham on toast x1
2 [1000] Fishcake + 20g cashews + 5g creatine + 3g beta-alanine
3 [1215] Trout + lamb burger + salad
4 [1730] TBC
5 [2000] Chicken leg + veggies
6 [2200] Greek yoghurt + strawberries + 2tsp fish oil

9th October 2009 (MP 3's): She makes one hell of a General!

85.4kg/188lb/13st 6

Training:

25mins bike (2 sessions)

18:00 (PP)
A1 Shirted 2-board bench press 20x2x20, 60x8,5, 80x5, (shirt on)(2-board) 120x4, 140x2 [PR], 160xF 
B1 Military press 20x20, 40x5, 45x5, 52.5x3, 57.5x9 [PR]
B2 Neutral chin BWx2x5, +7.5x10 [PR]

One of Ms. Biel's training routines.... she is too fine for JT.

8th October 2009: Getting in shape'll kill ya

Easy day today due to massive spinal erector soreness....

Training:

25mins bike (2 sessions)
30mins power walk

Diet:
1 [0700] Frying steak + 1 egg + bread w. butter
2 [1000] Mini-meatloaf x2 + 5g creatine + 3g beta-alanine
3 [1315] Turkey breast (Cajun) + salad + 1tsp mac nut oil
4 [1630] Mini-meatloaf + 15g cashews
5 [1800] TBC
6 [2100] Takeaway of some description

7th October 2009 (DL 3's): I don't care if it hurts....

Behold the emotion!

Training:

25mins bike (2 sessions)

11:30 (Work gym)

A1 Sumo deadlift 60x10, 80x5, 100x3, (straps on) 120x3, 135x3, (belt on) 152.5x12 [PR]

A2 Hip flexor mob x2x12/side

A3 Adductor mob x2x12

B1 Good morning (narrow stance) 20x10, 70x4x8

B2 Push-up plank w. DB switch/raise 3x3x5/side

C1 Single-leg 45 degree back raise BWx2x15/side

S1 RF x45s

S2 Adductor x45s

C2 Seated leg curl 50x2x12 (*Abdominal cramping!)

S3 Hamstring x45s

Diet:

1 [0700] Frying steak + 1 egg + toast w. butter x1

2 [1000] Mini-meatloaf x2 + cashews + 5g creatine + 3g beta-alanine

3 [1300] Beefburger + salad + 1tsp mac nut oil

4 [1715] Toast w. butter x4

5 [2100] Chicken + pumpkin curry + 2tsp fish oil

6th October 2009: You're so f**king special....

85kg/187lb/13st 5

Training:

25mins bike (2 sessions)

12:00 (Work gym) Cardio + Glute Training Phase 1.4
A Cotter Extreme KB Cardio #1 @16kg x12 reps/side (total load = 4800kg = 3.83kg/s)*
S1 Hip flexor x2x60s/side
B1 Supine bridge x2x10 w. 5s iso hold
B2 Lying abduction x2x10/side w. 5s iso hold
S2 Lying hip internal rotation x45s
C1 Hip thrust x2x10 w. 5s iso hold
S3 Piriformis x45s/side

*TGUs were absolutely killer. Must now decide whether to go up in reps or weight. 16-20kg = big jump! 

Diet:

1 [0700] Eggs x2 + toast w. butter x2

2 [1000] Mini-meatloaf x2 + cashews

3 [1330] Brisket burger + salad + 5g creatine + 3g beta-alanine

4 [1715] Bacon & brie sandwich + mini-meatloaf + toast w. butter x1

5 [2045] Sausages + 1 egg + peas

6 [2145] Greek yoghurt + strawberries + 2tsp fish oil

5th October 2009 (BP 5's):Man Vs Bike

Bike wins.

Training:

25mins bike (2 sessions)

12:00 (Work gym)
A1 Bench press 20x30, 40x10, 50x8, 65x5, 75x5, 85x10 [PR]
A2 Kroc row 35x6,6,18/side
B1 Rock 'n' rolls 16'sx3x8
B2 Facepull 60x2x10
C1 Alt. hammer curl 20'sx10/side
C2 DB side raise 10x15
C3 DB front raise 10x12
S1 Lat x45s
S2 Bicep x45s
S3 Pec flye EQI @10's x45s
*Very achy shoulders after this session

18:15
Ballroom dancing x60mins

Diet:
1 [0700] 2x eggs + 2x toast
2 [1000] Whey/casein + 30g cashews
3 [1300] Turkey breast + salad + 1tsp mac nut oil
4 [1715] Toast + butter x2
5 [2030] Pulled pork + veggies
6 [2215] Greek yoghurt + strawberries + 2tsp fish oil

2nd October 2009 (SQ Deload): I got a Power Ranger stuck up my ass!

83.2kg/183lb/13st 1

Training:

25mins bike (2 sessions)

11:45 (Work gym)
*Felt very tired today. Thankfully it was a deload!
A1 DB Bulgarian split squat 20'sx2x10
B1 Pistol to parallel box BWx9,8
B2 Hanging leg raise BWx2x10
C1 Pull-through 33.75x2x15
C2 Leg extn. 60x20,15
D1 KB medley @20kg x30s/30s x10mins
S1 RF x45s/side
S2 Adductor x45s/side
S3 Glute/IT x45s/side
S4 Side split x35s/side

Diet:
1 [0700] Frying steak + 1 egg
2 [1000] Chicken thigh + 5g creatine + 3g beta-alanine + Snickers bar
3 [1300] Rainbow trout + salad
4 [1715] Protopure protein bar + 2 yum-yums
5 [2030] Gammon steak + veggies
6 [2215] Greek yoghurt + hazelnuts + 1/2tsp honey + 2tsp fish oil

1st October 2009: Looks like I'm catering this!

83.5kg/184lb/13st 2

Training:

25mins bike (2 sessions)

12:00 (Work gym) Cardio + Glute Training Phase 1.3

A Cotter Extreme KB Cardio #1 @16kg x11 reps/side (total load = 4384kg = 3.85kg/s)*
S1 Hip flexor x2x60s/side
B1 Supine bridge x2x10 w. 5s iso hold
B2 Lying abduction x2x10/side w. 5s iso hold
C1 Hip thrust x2x10 w. 5s iso hold
S2 Piriformis x45s/side
 
*TGUs were bloody hard today.
 
Diet:
1 [0700] Steak + 1 egg
2 [1000] Chicken thigh + 5g creatine + 3g beta-alanine
3 [1300] Tuna steak + salad + 1tsp mac nut oil
4 [1700] Coconut pancakes + 1tsp maple syrup + 20g cheddar
5 [2000] Pork chop + 1/6 cup quinoa + peppers
6 [2200] Greek yoghurt + hazelnuts + 1/2tsp honey + 2tsp fish oil

30th September 2009 (MP 3's): If you can remember Metal in the 80s... you weren't there!

84.6kg/186lb/13st 4

Training:

25mins bike (2 sessions)

18:00 (PP)
A1 2-board bench press 20x30, 60x10, 80x8, 100x4,5,5
B1 Log press 50x8, 70x3x5
B2 Neutral chin BWx2x5, +15x8 [PR]

Diet:
1 [0700] Eggs x3 + 15g cheddar
2 [1000] Chicken thigh + 5g creatine + 3g beta-alanine
3 [1300] Tuna steak + salad + 1tsp mac nut oil
4 [1700] [Pre-W/O] Chicken thigh + coconut pancakes + 1tsp maple syrup
5 [2015] Chicken leg + 1/6 cup quinoa + veggies
6 [2200] Greek yoghurt + berries + 2tsp fish oil

29th September 2009: Hips don't lie

85.6kg/188lb/13st 6

Training:

25mins bike (2 sessions)

12:00 (Work gym) Cardio + Glute Training Phase 1.2
A Cotter Extreme KB Cardio #1 @16kg x10 reps/side (total load = 4000kg = 3.72kg/s)
S1 Hip flexor x2x60s/side
B1 Supine bridge x2x10 w. 5s iso hold
B2 Lying abduction x2x10/side w. 5s iso hold
C1 Hip thrust x2x10 w. 5s iso hold
S2 Piriformis x45s/side

Diet:
1 [0700] Beefburger + 1 egg
2 [1000] Chicken thigh
3 [1300] Beefburger + salad
4 [1645] Whey/casein + 5g creatine + 3g beta-alanine
5 [1845] Coconut pancakes + 1tsp maple syrup
6 [2015] Chicken breast + wing + roast veggies
7 [2200] Homemade apple pie + Greek yoghurt + 2tsp fish oil

28th September 2009 (DL Deload): God is a beast

85.5kg/188lb/13st 6

Strength Training:
A1 Single-leg RDL 20'sx2x10/side
B1 Step-up with knee raise 16'sx2x10/side
B2 Straight-arm plank with DB switch side raise 2x2x5/side
C1 Single-leg 45 degree back raise BWx15/side
D1 KB complex @20kg x(2x6)(2x5) x6 movements
S1 RF x45s/side
S2 Adductor x45s/side
S3 Piriformis x45s/side

Cardio: 25mins bike (2 sessions)

Ballroom dancing x60mins

27th September 2009: Let's go outside

Cardio:
13:00 (Ninian Park)

Primal-style circuit x3:
A Monkey bars
B Sandbag carry
C Med ball slam
D KB swing
E Med ball reverse toss
F Backwards sandbag drag
G Sprint

25th September 2009 (BP 3's): Goomba shoe!

83.8kg/184lb/13st 2

Cardio:

25mins bike (2 sessions)

11:00 (Work gym)
A Cotter Extreme KB Cardio #1 @16kg x9 reps/side (total load = 3584kg = 3.51kg/s)
B Treadmill ladder: +1% per 30s (to 11%) @3.5mph = 11m30s
S1 Calf x45s/side
S2 Tib x40s/side
S3 PF x35s/side
S4 Hip flexor x45s/side

Strength Training:
18:00 (PP)
A1 Bench press 20x20, 60x8, 70x5, 80x5, 90x5*, 80x8
B1 BB floor press 80x4x5
C1 T-bar row (wide) 40x10,8,6,6
D1 Bar pushdown 40x20,15
D2 Facepull 50x2x15
S1 Lat x45s
S2 Pec (band) x45s/side
*Forgot how heavy the plates are at Peak Physique!

Diet:
1 [0700] 3 eggs
2 [1000] Whey/casein + 5g creatine + 3g beta-alanine
3 [1300] Turkey breast + salad + 1tsp mac nut oil
4 [1700] [Pre-W/O] Protopure protein bar + Eat Natural bar
5 [2030] Pork loin & veggies
6 [2230] Greek yoghurt + blueberries + 2tsp fish oil

24th September 2009: Got an ass like a 12yr old boy!

83.5kg/184lb/13st 2

Cardio: 25mins bike (2 sessions)

Diet:
1 [0700] Steak + 1 egg
2 [1015] Beef jerky + 5g creatine + 3g beta-alanine
3 [1315] Turkey breast + salad
4 [1815] Coconut bread x2 + bacon + pork rashers
5 [2030] Thai beef curry primal pizza thing
6 [2200] Greek yoghurt + berries + 2tsp fish oil

23rd September 2009: This is an example of what NOT to wear squatting....

The gloves, towel and high heels on the trainers are real no-nos.

83.7kg/184lb/13st 2

Cardio:

25mins bike (2 sessions)

11:30 (Work gym)
A Cotter Extreme KB Cardio #1 @16kg x8 reps/side (total load = 3200kg = 3.35kg/s)
B Treadmill @ 3.4mph/5.5kph @ 10% incline x10mins (~75%mhr)
S1 Calf x45s/side
S2 Tib x35s/side
S3 PF x30s/side
S4 Hip flexor x45s/side








Diet:
1 [0700] Steak + 1 egg
2 [1000] Beef jerky + 5g creatine + 3g beta-alanine
3 [1300] Beefburger + trout + salad
4 [1715] Coconut bread x5 + bacon + brie
5 [2030] Thai beef curry + green beans + peas
6 [2200] Greek yoghurt + berries + 2tsp fish oil

21st September 2009 (SQ 5/3/1): The ab roller is key.

84.6kg/186lb/13st 4

Strength Training:
11:30 (Work gym)
A1 Box squat (parallel) 107.5x5, 122.5x3, 137.5x7 [post-chiro PR]
A2 Hip flexor mob x2x12/side
A3 Adductor mob x2x12
B1 Front squat 65x5x8
C1 Pistol to parallel box BWx2x8/side
C2 Reverse pullthrough 33.75x2x15
D1 BB "snatch" complex @40kg x5mins
S1 RF x45s/side
S2 Adductor x45s/side
S3 Piriformis x45s/side
S4 Side split x30s/side



Cardio: 25mins bike (2 sessions)

Diet:
1 [0700] Bacon + egg
2 [1015] Beef jerky + 5g creatine + 3g beta-alanine
3 [1330] Beefburger + salad + 1tsp mac nut oil
4 [1715] Gorilla cake + coconut bread x2
5 [2030] Pork/feta burger + veggies
6 [2200] 2tsp fish oil

21st September 2009: "Nothing can be so amusingly arrogant as a young man who has just discovered an old idea and thinks it is his own"

84.4kg/187lb/13st 5

No training.

Diet:
1 [0700] Bacon + egg
2 [1000] Beef jerky
3 [1320] Pork/chorizo burger + salad
4 [1700] Gorilla cake x2
5 [1900] Brie & filo parcel x2
6 [2015] Pork rashers + tomato gratin

20th September 2009: You got a skinny little runt named Dalton working here?

84.1kg/185lbs/13st 3

Glute training (Phase 1.1):
S1 Hip flexor x2x60x/side
A1 Glute bridge BWx2x10 w. 5s isometric
A2 Hip thrust BWx2x10 w. 5s isometric
A3 Lying abduction BWx2x10 w. 5s isometric
S2 Piriformis x45s/side

Diet:
1 [0900] Coconut pancakes + bacon + egg
2 [1215] Sausage sandwich (homemade bread)
3 [1410] Haddock fishcake x2 + salad + 1tsp fish oil + gorilla cake
4 [2100] French lunch (with homemade bread)
5 [2200] Greek yoghurt + berries + 2tsp fish oil

19th September 2009: I want you to be nice - until it's time to not be nice.

83.3kg/183lb/13st 1

No training today.

Diet:
1 [0830] McSoG (sausage & egg)
2 [1100] Primal apricot pattie
3 [1330] Pork & chorizo burger + salad + 1tsp olive oil + 4x camembert/filo tarts
4 [1900] Sausage sandwich (homemade bread)
5 [2100] Beer-battered haddock & chips
6 [2200] Gorilla cake