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