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
Wednesday 30 September 2009
Tuesday 29 September 2009
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
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
Monday 28 September 2009
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
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
Sunday 27 September 2009
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
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
Friday 25 September 2009
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
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
Thursday 24 September 2009
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
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
Wednesday 23 September 2009
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
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
Tuesday 22 September 2009
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
Monday 21 September 2009
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
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?
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
Saturday 19 September 2009
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
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
Friday 18 September 2009
18th September 2009 (DL 5/3/1): That gal's got entirely too many brains to have an ass like that
*Forgot my frakkin' camera today so no video!
Strength Training:
13:45 (Work gym - trained with Gustav)
A1 Sumo deadlift 60x8,8, 80x5, 100x5, (straps on) 122.5x5, (belt on) 140x3, 157.5x10 [PR]
A1 Sumo deadlift 60x8,8, 80x5, 100x5, (straps on) 122.5x5, (belt on) 140x3, 157.5x10 [PR]
A2 Hip flexor mob x2x12/side
A3 Adductor mob x2x12
B1 RDL 100x5x8
B2 O/H single-arm KB press 24x2x8/side
B3 Wide-grip pullup BWx2x8
S1 Hamstring x45s/side
S1 Hamstring x45s/side
S2 Adductor x45s/side
S3 Shoulder x45s
S4 Lat x45s
*No complexes today, knacked from the week's trainingCardio: 25mins bike (2 sessions)
Diet:
1 [0700] Lamb/veg burger + 1 egg
2 [0830] Primal cashew muffin
3 [1000] Chicken thigh + 5g creatine + 3g beta-alanine
4 [1300] Coley fillet + salad + 1tsp mac nut oil
5 [1730] TBC
6 [2100] Moroccan chicken (leg + wing) + veggies + 2tsp fish oil
Thursday 17 September 2009
17th September 2009: Never underestimate your opponent. Take it outside. Be nice.
When I'm a grown-up, I want to be Sam Elliot.
84.4kg/186lb/13st 4
Cardio:
25mins bike (2 sessions)
11:30 (Work gym)
A Cotter Extreme KB Cardio #1 @12kg x12 reps/side (total load = 3600kg = 3.16kg/s)
B Treadmill @ 3.3mph/5.3kph @ 10% incline x10mins (~75%mhr)
S1 Calf x45s
S2 Tib x30s
Diet:
1 [0700] Lamb/veg burger x2 + coconut bread + butter
2 [1000] Chicken thigh + 5g creatine + 3g beta-alanine
3 [1300] Smoked salmon + prawns + salad + 1tsp mac nut oil
4 [1700] Coconut bread + cream + primal cashew muffin
5 [2015] Moroccan chicken (breast) + veggies
6 [2200] 2tsp fish oil
139g PRO (36%)/29g CHO (7%)/99g FAT (57%)/1563kcal
84.4kg/186lb/13st 4
Cardio:
25mins bike (2 sessions)
11:30 (Work gym)
A Cotter Extreme KB Cardio #1 @12kg x12 reps/side (total load = 3600kg = 3.16kg/s)
B Treadmill @ 3.3mph/5.3kph @ 10% incline x10mins (~75%mhr)
S1 Calf x45s
S2 Tib x30s
Diet:
1 [0700] Lamb/veg burger x2 + coconut bread + butter
2 [1000] Chicken thigh + 5g creatine + 3g beta-alanine
3 [1300] Smoked salmon + prawns + salad + 1tsp mac nut oil
4 [1700] Coconut bread + cream + primal cashew muffin
5 [2015] Moroccan chicken (breast) + veggies
6 [2200] 2tsp fish oil
139g PRO (36%)/29g CHO (7%)/99g FAT (57%)/1563kcal
Wednesday 16 September 2009
16th September 2009 (BP Deload): I'm gonna hang out with my wang out!
84.5kg/186lbs/13st 4
Strength Training:
11:30 (Work gym)
A1 Alt. incline DB press 22'sx2x10/side
A2 Bent DB row 32.5x2x15
B1 Decline pushup BWx2x15
B2 Facepull 55x2x15
C1 Rope pushdown 50x12
C2 Alt hammer curl 20'sx10/side
D1 BB "snatch" complex @ 30kg x 5x5 (total load = 3750kg = 7.28kg/s)
Cardio: 25mins bike (2 sessions)
Diet:
1 [0700] Lamb/veg burger x2 + 1 slice coconut bread + butter
2 [0945] Chicken thigh + 5g creatine + 3g beta-alanine
3 [1245] Turkey breast + salad + 1tsp mac nut oil
4 [1730] Kefka mkaouara + 2 slices coconut bread + thin layer of cream
5 [2000] Gammon steak + creamed leeks
6 [2200] Greek yoghurt + cream + raspberries + 2tsp fish oil
137g PRO (33%)/29g CHO (7%)/111g FAT (60%)
*No shakes and the coconut bread has me feeling extremely full today. Huzzah! A little low on the protein with this more "primal" approach - ~0.74g/lb rather than the usual 1g/lb. Recovery does not appear to be any slower than usual though.
Strength Training:
11:30 (Work gym)
A1 Alt. incline DB press 22'sx2x10/side
A2 Bent DB row 32.5x2x15
B1 Decline pushup BWx2x15
B2 Facepull 55x2x15
C1 Rope pushdown 50x12
C2 Alt hammer curl 20'sx10/side
D1 BB "snatch" complex @ 30kg x 5x5 (total load = 3750kg = 7.28kg/s)
Cardio: 25mins bike (2 sessions)
Diet:
1 [0700] Lamb/veg burger x2 + 1 slice coconut bread + butter
2 [0945] Chicken thigh + 5g creatine + 3g beta-alanine
3 [1245] Turkey breast + salad + 1tsp mac nut oil
4 [1730] Kefka mkaouara + 2 slices coconut bread + thin layer of cream
5 [2000] Gammon steak + creamed leeks
6 [2200] Greek yoghurt + cream + raspberries + 2tsp fish oil
137g PRO (33%)/29g CHO (7%)/111g FAT (60%)
*No shakes and the coconut bread has me feeling extremely full today. Huzzah! A little low on the protein with this more "primal" approach - ~0.74g/lb rather than the usual 1g/lb. Recovery does not appear to be any slower than usual though.
Tuesday 15 September 2009
15th September 2009: It's simple - if it jiggles, it's fat.
85.1kg/187lbs/13st 5
Cardio:
12:00 (Work gym)
A Cotter Extreme KB Cardio #1 @12kg x11 reps/side (total load = 3288kg = 3.04kg/s)
B Treadmill @ 3.2mph @ 10% incline x10mins
S1 Calf x45s/side
S2 Tib x30s/side
S3 Piriformis x45s/side
Restoration: Chiropractic/ART treatment
Diet:
1 [0700] Lamb/veg burger + 1 egg
2 [1015] Whey/casein
3 [1300] Turkey breast + salad + 1tsp mac nut oil
4 [1715] Smoked salmon + 1 slice coconut bread + butter
5 [2030] Kefka mkaouara
6 [2215] 2tsp fish oil
Cardio:
12:00 (Work gym)
A Cotter Extreme KB Cardio #1 @12kg x11 reps/side (total load = 3288kg = 3.04kg/s)
B Treadmill @ 3.2mph @ 10% incline x10mins
S1 Calf x45s/side
S2 Tib x30s/side
S3 Piriformis x45s/side
Restoration: Chiropractic/ART treatment
Diet:
1 [0700] Lamb/veg burger + 1 egg
2 [1015] Whey/casein
3 [1300] Turkey breast + salad + 1tsp mac nut oil
4 [1715] Smoked salmon + 1 slice coconut bread + butter
5 [2030] Kefka mkaouara
6 [2215] 2tsp fish oil
Monday 14 September 2009
14th September 2009 (SQ 5's): Stick around!
Did a 10min KB interval workout on Sunday.
Strength Training:
13:45 (Work gym)
A1 Box squat (parallel) 95x5, 107.5x5, 122.5x10 [post-injury PR]
A2 Hip flexor mob x2x12/side
A3 Adductor mob x2x12
B1 Front squat 65x3x8
C1 Reverse pullthrough 31.25x2x13
C2 Pistol to parallel box BWx2x7/side
D1 BB "snatch" complex 5x5 @ 20kg (total load = 2500kg = 5.26kg/s)
S1 RF x45s/side
S2 Adductor x45s/side
S3 Piriformis x45s/side
Cardio: 25mins bike (2 sessions)
Diet:
1 [0700] Frying steak + 1 egg
2 [1030] Whey/casein + 5g creatine + 3g beta-alanine
3 [1300] Venison burger x2 + salad + 1tsp mac nut oil
4 [1700] Whey/casein
5 [2015] Spanish pork meatball stew
6 [2145] Homemade bakewell tart + double cream + 2tsp fish oil
Strength Training:
13:45 (Work gym)
A1 Box squat (parallel) 95x5, 107.5x5, 122.5x10 [post-injury PR]
A2 Hip flexor mob x2x12/side
A3 Adductor mob x2x12
B1 Front squat 65x3x8
C1 Reverse pullthrough 31.25x2x13
C2 Pistol to parallel box BWx2x7/side
D1 BB "snatch" complex 5x5 @ 20kg (total load = 2500kg = 5.26kg/s)
S1 RF x45s/side
S2 Adductor x45s/side
S3 Piriformis x45s/side
Cardio: 25mins bike (2 sessions)
Diet:
1 [0700] Frying steak + 1 egg
2 [1030] Whey/casein + 5g creatine + 3g beta-alanine
3 [1300] Venison burger x2 + salad + 1tsp mac nut oil
4 [1700] Whey/casein
5 [2015] Spanish pork meatball stew
6 [2145] Homemade bakewell tart + double cream + 2tsp fish oil
Friday 11 September 2009
11th September 2009 (DL 5's):Follow the money
84.3kg/186lbs/13st 4
Strength Training:
15:30 (Work gym)
A1 Sumo deadlift 107.5x5, 125x5, (belt on) 140x8 (took it easy today)
A2 Hip flexor mobilisation x2x12/side
A3 Adductor mobilisation x2x12
B1 RDL 100x2x10
B2 Military press 47.5x5, 52.5x3, 60x7 [PR]
B3 Neutral chin BWx5, +6.25x3, +17.5x6
Diet:
1 [0730] Frying steak + 1 egg
2 [1015] Cashew & banana muffin
3 [1245] Smoked salmon + salad
4 [1800] Cashew & banana muffin + oat cake + brie x2
5 [2030] Gammon joint + veggies
6 [2230] Greek yoghurt + 2tsp fish oil
Strength Training:
15:30 (Work gym)
A1 Sumo deadlift 107.5x5, 125x5, (belt on) 140x8 (took it easy today)
A2 Hip flexor mobilisation x2x12/side
A3 Adductor mobilisation x2x12
B1 RDL 100x2x10
B2 Military press 47.5x5, 52.5x3, 60x7 [PR]
B3 Neutral chin BWx5, +6.25x3, +17.5x6
Diet:
1 [0730] Frying steak + 1 egg
2 [1015] Cashew & banana muffin
3 [1245] Smoked salmon + salad
4 [1800] Cashew & banana muffin + oat cake + brie x2
5 [2030] Gammon joint + veggies
6 [2230] Greek yoghurt + 2tsp fish oil
Wednesday 9 September 2009
9th September 2009: That order is bullsheet!
84.9kg/187lbs/13st 5
Cardio:
25mins bike (2 sessions)
12:00 (Work gym)
A Cotter Extreme KB cardio #1 @ 12kg (10 reps/side)
Total load = 3000kg = 3.1kg/s
B Treadmill @ 3.1mph @ 10% incline x10mins (HR ~160bpm [75%])
S Calf x45s/side
Diet:
1 [0700] Frying steak + 1 egg
2 [0945] Whey/casein + 5g creatine + 3g beta-alanine
3 [1315] Pork steak + salad + 1tsp mac nut oil
4 [1700] TBC
5 [2015] Chicken leg + veggies
6 [2200] Greek yoghurt + strawberries + 2tsp fish oil
Cardio:
25mins bike (2 sessions)
12:00 (Work gym)
A Cotter Extreme KB cardio #1 @ 12kg (10 reps/side)
Total load = 3000kg = 3.1kg/s
B Treadmill @ 3.1mph @ 10% incline x10mins (HR ~160bpm [75%])
S Calf x45s/side
Diet:
1 [0700] Frying steak + 1 egg
2 [0945] Whey/casein + 5g creatine + 3g beta-alanine
3 [1315] Pork steak + salad + 1tsp mac nut oil
4 [1700] TBC
5 [2015] Chicken leg + veggies
6 [2200] Greek yoghurt + strawberries + 2tsp fish oil
Tuesday 8 September 2009
8th September 2009 (BP 5/3/1): If you have any influence over your young friend, you'd better exert it now...
85.7kg/189lbs/13st 7
Strength Training:
14:00 (Work gym - trained with Gus)
A1 Bench press 72.5x5, 82.5x3, 92.5x6
A2 Scap pushup BWx2x15
B1 DB floor press 35'sx4x6
B2 BB row (wide, pronated) 60x4x8
C1 Facepull 55x2x13
C2 Rope pushdown 50x2x12
D1 Cosgrove "Evil 8" BB complex @ 35kg (reverse ladder from 6, 90s rest)
*No stretching due to time limitations
Diet:
1 [0700] Frying steak + 1 egg
2 [1000] Whey/casein + 5g creatine + 3g beta-alanine
3 [1300] Beefburger x2 + salad + 1tsp mac nut oil
4 [1700] Pork steak + 2 slices serrano ham + 1 square 90% chocolate + melba toast & cheddar x2
5 [2000] Duck leg + veggies
6 [2200] Greek yoghurt + strawberries + 2tsp fish oil
Monday 7 September 2009
7th September 2009 (SQ 3's): Third choice!
No training over the weekend - felt pretty beat up from last week. Onwards!
Strength Training:
A1 Box squat (parallel) 102.5x3, (belt on) 115x3, 130x7
A2 Hip flexor mob x2x12/side
A3 Adductor mob x2x12
B1 Front squat 60x4x8
C1 Reverse pullthrough
C2 Pistol to parallel box BWx2x6/side
S1 RF x45s/side
D1 KB medley @ 24kg @ 30s on/30s off x5mins
S2 Adductor x45s/side
S3 Piriformis x45s/side
Cardio: 25mins bike (2 sessions)
Diet:
1 [0700] Bacon & egg muffin
2 [1000] Whey/casein + 5g creatine + 3g beta-alanine
3 [1300] Pork leg + salad + 1tsp mac nut oil
4 [1800] Small haddock fillet + small baguette + Greek yoghurt + strawberries
5 [2115] Beef chilli + cheddar + 2tsp fish oil
Strength Training:
A1 Box squat (parallel) 102.5x3, (belt on) 115x3, 130x7
A2 Hip flexor mob x2x12/side
A3 Adductor mob x2x12
B1 Front squat 60x4x8
C1 Reverse pullthrough
C2 Pistol to parallel box BWx2x6/side
S1 RF x45s/side
D1 KB medley @ 24kg @ 30s on/30s off x5mins
S2 Adductor x45s/side
S3 Piriformis x45s/side
Cardio: 25mins bike (2 sessions)
Diet:
1 [0700] Bacon & egg muffin
2 [1000] Whey/casein + 5g creatine + 3g beta-alanine
3 [1300] Pork leg + salad + 1tsp mac nut oil
4 [1800] Small haddock fillet + small baguette + Greek yoghurt + strawberries
5 [2115] Beef chilli + cheddar + 2tsp fish oil
Friday 4 September 2009
4th September 2009 (DL 3's): That's physics - it's inevitable
85.1kg/187lbs/13st 5 (+0.5kg)
Strength Training:
14:30 (Work gym)
A1 Sumo deadlift 115x3, 132.5x3, 147.5x12 [PR]
A2 Hip flexor mobilisation x2x12/side
A3 Adductor mobilisation x2x12
B1 RDL 100x2x8
B2 Military press 40x5, 47.5x5, 52.5x11 [PR]
B3 Neutral chinup BWx5,5 +6.25x9
S1 Adductor x45s/side
S2 Hamstring x45s/side
S3 Piriformis x45s/side
Cardio: 25mins bike (2 sessions)
Strength Training:
14:30 (Work gym)
A1 Sumo deadlift 115x3, 132.5x3, 147.5x12 [PR]
A2 Hip flexor mobilisation x2x12/side
A3 Adductor mobilisation x2x12
B1 RDL 100x2x8
B2 Military press 40x5, 47.5x5, 52.5x11 [PR]
B3 Neutral chinup BWx5,5 +6.25x9
S1 Adductor x45s/side
S2 Hamstring x45s/side
S3 Piriformis x45s/side
Cardio: 25mins bike (2 sessions)
Thursday 3 September 2009
3rd September 2009: Milk... was a bad choice!
84.6kg/186lbs/13st 4 (-0.7kg)
Cardio:
25mins bike (2 sessions)
13:45 (Work gym)
A Steve Cotter's Extreme KB cardio #1@ 12kg (9 reps/side) in 15m30s
(Total load 2688kg = 2.89kg/sec [+0.03])
B 10mins treadmill @ 10% @ 3mph
S Calf x45s
Diet:
1 [0700] Halloumi x4 + 1 egg
2 [1000] Whey/casein + 5g creatine + 3g beta-alanine
3 [1300] Chicken breast + salad + 1tbsp mayo + 1tsp mac nut oil
4 [1700] Whey/casein
5 [2015] Sausages x3 + veggies
6 [2215] Greek yoghurt + 2tsp fish oil
Wednesday 2 September 2009
2nd September 2009 (BP 5's): Tuggman is a dying star. A white dwarf.
85.3kg/188lbs/13st 5
Strength Training:
13:45 (Work gym)
A1 Bench press 62.5x5, 72.5x5, 82.5x12 [PR]
A2 Scap pushups BWx2x15
B1 DB floor press 35'sx7,6,5
B2 BB row (wide, pronated) 60x10,8,8,8
C1 Facepull 55x2x12
C2 Rope pushdown 50x2x10
D1 Cosgrove "Evil 8" BB complex @ 35kg (reverse ladder from 6, 80s rest) in 14m30s
(Total load 5,880kg = 6.76kg/sec)
S1 Flye EQI x35s
S2 Lat x45s
S3 Bicep x45s
Cardio: 25mins bike (2 sessions)
Diet:
1 [0700] Frying steak + 1 egg
2 [1000] Whey/casein + 5g creatine + 3g beta-alanine
3 [1300] Tuna steak + salad + goat's cheese + 1tsp mac nut oil
4 [1700] Whey/casein
5 [1830] Melba toast + parma ham + brie x6
6 [2000] Chicken breast (skin on) + cabbage + broad beans + mayo + treacle tart + cream
7 [2215] Greek yoghurt + 2x 90% chocolate + 1tbsp fish oil
Tuesday 1 September 2009
1st September 2009 (SQ Deload): I'm not your friend, guy!
86.6kg/191lb/13st 9 [PR]
Strength Training:
13:45 (Work gym)
A1 BB Bulgarian split squat 60x6,7,7
A2 Hip flexor mobilisation x2x12/side
B1 Single-leg leg press 90x2x15
B2 Single-leg calf raise (paused) (no rest) 90x2x6
B3 Adductor mobilisation x2x12
C1 KB cardio (see below)
S1 Adductor x45s
S2 RF x45s
S3 Glute/piriformis x45s
Cardio:
Steve Cotter's Extreme KB cardio #1 @ 12kg (8 reps/side) in 14m00s
(Total load 2400kg = 2.86kg/sec!)
Diet:
1 [0700] Frying steak + 1 egg + sourdough bread + butter
2 [1000] Whey/casein + 5g creatine + 3g beta-alanine
3 [1300] Tuna steak + salad + goat's cheese + 1tsp mac nut oil
4 [1715] Whey/casein
5 [2015] Chicken leg + veggies
6 [2200] Greek yoghurt + whey + raspberries + 1tbsp fish oil
13:45 (Work gym)
A1 BB Bulgarian split squat 60x6,7,7
A2 Hip flexor mobilisation x2x12/side
B1 Single-leg leg press 90x2x15
B2 Single-leg calf raise (paused) (no rest) 90x2x6
B3 Adductor mobilisation x2x12
C1 KB cardio (see below)
S1 Adductor x45s
S2 RF x45s
S3 Glute/piriformis x45s
Cardio:
Steve Cotter's Extreme KB cardio #1 @ 12kg (8 reps/side) in 14m00s
(Total load 2400kg = 2.86kg/sec!)
Diet:
1 [0700] Frying steak + 1 egg + sourdough bread + butter
2 [1000] Whey/casein + 5g creatine + 3g beta-alanine
3 [1300] Tuna steak + salad + goat's cheese + 1tsp mac nut oil
4 [1715] Whey/casein
5 [2015] Chicken leg + veggies
6 [2200] Greek yoghurt + whey + raspberries + 1tbsp fish oil
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