21st December 2010

09:10 (ABW)

A1 Chinup BWx7(66s)
B1 Cybex Galileo shoulder press #9x8(66s)
C1 Seated cable row 48.75x8(65s) [+1r +3s]
D1 Polaris Delta chest press 65x8(66s)
E1 Hammer 45 leg press (53)170x7(51s)

10th / 13th December 2010

10th
10:30 (ABW)
A1 Chinup BWx7(70s) [+11s]
B1 Cybex Galileo shoulder press #9x8(74s) [+4s]
C1 Seated cable row 46.25x9(85s) [+1r +19s]
D1 Polaris Delta chest press 65x7(70s) [+10s]
E1 Hammer 45 leg press (53)160x7(78s) [+10kg]

13th
10:15 (ABW) [with DW*]
A1 Cybex Galileo shoulder press #9x7(64s) [-1r -10s]
B1 Chinup BWx7(60s) [-10s]
C1 Polaris Delta chest press 65x8(67s) [+1r -3s]
D1 Seated cable row 48.75x7(62s) [+2.5kg]
E1 Hammer 45 leg press (53)160x9(76s) [+2r -2s]
S1 RF x60s/side
S2 Adductor x60s/side
*Timing is presumably approx. 10s different as opposed to self-timing

2nd December 2010

7 miles bike

10:45 (ABW)
Performed in fairly unstructured fashion:

XR back lever (flat tuck) x6x5s
QDR x3x10s/side
XR front lever (flat tuck) x6x5s
PB planche (tuck) x6x5s
Pistol x8/side
Plyo pullup x3x3
XR Bulgarian dip x4
Handstand x3x10s

Followed up with 10mins of MWOD.

25th/30th November 2010

25th
A1 XR back lever (flat tuck) x6x5s
B1 XR front lever (flat tuck) x6x5s
C1 PB plance (tuck) x6x5s
D1 Handstand x3x10s
E1 QDR x3x10s
F1 Plyo pullup x3x3
F2 HeSPU w/legs bent + feet against wall x3x3
F3 Pistol x7/side

30th
10:40 (ABW)
A1 Chinup BWx7(59s) (+1 rep +5s)

B1 Cybex Galileo shoulder press #9x8(70s) (+1 pin)
C1 Seated cable row 46.25x8(66s) (+3kg)
D1 Polaris Delta chest press 65x7(60s) (+5kg)
E1 Hammer 45 leg press 150x11(84s) (+10s +2 reps +14s)
S1 MWOD

22nd November 2010

11:30 (ABW)

A1 Cybex Galileo shoulder press #8x8(72s)
B1 Chinup BWx6(54s)
C1 Polaris Delta chest press 60x8(71s)
D1 Seated cable row 43.25x9(84s)
E1 Hammer 45 leg press 140x9(70s)
S1 RF x45s/side
S2 Adductor x45s/side

11th November 2010

10:30 (ABW)
A1 XR back lever (flat tuck) x6x5s
A2 XR front lever (flat tuck) x6x5s
A3 PB planche (tuck) x6x5s
B1 XR Bulgarian dip x4
B2 QDR x3x10s/side
B3 Pistol x6/side
B4 HeSPU w/feet against wall x3x1
B5 Handstand x3x10s
B6 Plyo pullup x3x3

8th November 2010

10:30 (ABW)
A1 Chinup BWx53s
B1 Polaris Delta chest press 50x112s
C1 Seated cable row 41.75x83s
D1 Cybex Galileo shoulder press #7x72s
E1 Hammer 45 leg press 120x103s
S1 Adductor x45s/side
S2 RF x45s/side
S3 Lat x45s/side

3rd November 2010

10:30 (ABW)
A1 XR front lever x6x5s
B1 Single-arm pushup x5/side
B2 XR front lever row (tuck) x5
C1 Machine flye x75s

2nd November 2010

10:15 (ABW)
A1 500m row
B1 MWOD
C1 KB circuit @12kg

1st November 2010

Experimenting with reduced volume again, plus Doug McGuff-style slow machine training to failure. Trying to accommodate an improvement in gymnastic skills along with balanced muscular development in the minimum time.... (ala Keith Norris @ Theory To Practice) Plate spinning ahoy!

10:30 (ABW)
A1 XR back lever (flat tuck) x6x5s
A2 Handstand x3x10s
B1 HeSPU w/feet against wall x2
B2 Assisted single-arm chinup x3/side
B3 Shrimp-A x5/side
B4 BB rollout x9
C1 Shoulder machine press x10x90s
C2 Chinup xBWx60s
C3 Leg press 110x107s
S1 MWOD

31st October 2010: WOW

5mins slow Grok crawl (completed with the assistance of Willow)

22nd - 28th October 2010

22nd
10:30 (ABW)
A1 Adv frog stand x3x10s
A2 XR Bulgarian dip x3x4
A3 Plyo pullup x3x4
A4 SLS x3x3/side
A5 HLL x3x5
A6 Air baby x3x5s/side
B1 Deadlift 100x3x5 / B2 Box jump x3x6 (4'35)

25th
12:00 (Home)
A1 HeSPU w/legs bent + feet against wall x3x4
A2 Assisted single-arm chinup x3x3/side
A3 Shrimp-A x3x4/side
A4 Wheel rollout x3x10

28th
09:15 (ABW)
A1 XR front lever (flat tuck) x6x5s
A2 Single-arm pushup x3x5/side
A3 XR front lever row (tuck) x3x6
A4 HLL x3x5
A5 QDR x3x10s/side
B1 BB front squat 60x3x5 / B2 The Cred 30x3x3/side (5'15)

13th-18th October 2010

13th
10:15 (ABW)
A1 XR front lever (flat tuck) x6x5s
A2 Single-arm pushup x3x6/side (2nd rung)
A3 XR front lever row (tuck) x3x5
A4 QDR x3x10s/side

15th
10:30 (ABW)
A1 Adv. frog stand x3x10s
A2 XR Bulgarian dip x3x4
A3 Plyo pullup x3
A4 SLS x accumulated 5 reps/side

18th
10:30 (ABW)
A1 XR back lever (flat tuck) x6x5s
A2 HeSPU w/legs bent + feet against wall x5,3,3
A3 BTN pullup x3x5
A4 Shrimp-A x3x3/side
A5 BB rollout x3x10
A6 Handstand x3x10s
B1 Hang clean 60x3x5 / B2 Burpee x3x5 [4'30"]
S1 MWOD

12th October 2010: Snatch Paw

11:00 (ABW)
A1 MWOD
B1 VO2 max KB snatch 16x29 set + torn calluses

10th/11th October 2010: WOW: Grok's Rock

83kg

10th
MDA WOW: Grok's Rock
I used a 6.5kg rock, Polly a 5kg. Both finished in 18'05.

11th
10:15 (ABW)
A1 XR back lever (flat tuck) x6x5s
A2 HeSPU w/legs bent + feet against wall x3x4
A3 BTN pullup x3x4
A4 BB rollout (standing)x3 (kneeling)x2x10
A5 Handstand x3x10s

4th October 2010

10:30 (ABW)
A1 XR back lever (flat tuck) x6x5s
A2 HeSPU w/legs bent + feet against wall x4,3,3
A3 Wide BTN pullup x3x3
A4 Shrimp-A x3x2/side
A5 BB rollout x3x9
A6 Handstand x3x10s
B1 VO2 max KB snatch 16x12 sets

2nd October 2010: WOW: The Sweatstone

WOW: The Sweatstone
Used a 15lb stone.
No time on this one as I was constantly interrupted by a large, boisterous dog.... I reckon it could have taken 4mins or so. I concluded that a dog would be an excellent companion for play/fractal exercise though!

1st October 2010

10:10 (ABW)
A1 XR back lever (flat tuck) x6x5s
A2 XR Bulgarian dip x3x3
A3 Explosive pullup x3x3
B1 VO2 max KB snatch 16x10 sets

Catch-up post for September

18th
MDA WOW: The 1st WOW
Completed 7 rounds in 12mins.

Followed by week off training bar lots of cycling

25th
MDA WOW: Easy As 1,2,3
Completed 51 rounds in 20mins.

29th
A1 HeSPU w/legs bent + feet against wall x3x3
A2 Wide-grip pullup x3x5
A3 BB rollout x3x8
A4 Handstand x3x10s
B1 cMVO2 test #1 16x(25)

Also implementing mobility WOD daily.

8th-15th September 2010

8th
A1 PB L-sit x10x3s
A2 KB snatch 32x2x5/side
A3 QDR x3x10s/side
B1 Harop curl x3x5
S1 Hamstring x45s/side
C1 XR row w/feet elevated (slow -ve) x1 set
D1 XR flye x1 set

13th
A1 XR back lever (flat tuck) x6x5s
A2 Shrimp-I w/4kg KB o/h x3x4/side
A3 BB rollout x3x8
A4 Handstand x3x10s
B1 HeSPU w/legs bent + feet against wall x5
B2 Pullup (slow -ve) x1 set

15th
A1 PB L-sit x10x3s
A2 KB snatch x5/side, x1/side
A3 QDR x3x10s/side
B1 Harop curl x3x5
S1 Hamstring x45s/side
C1 XR row w/feet elevated x1 set
C2 XR flye x1 set
S2 Hip flexor x45s/side

3rd-7th September 2010

3rd
4 miles bike

10:30 (ABW)
A1 Band shoulder routine x 1 set
B1 Air baby x3x5s/side
B2 SLS x4,4,3
B3 HLL x3x5
B4 High bridge x3x30s
C1 XR dip (slow -ve) x7
C2 Neutral chin (slow -ve) x7
S1 Side split PNF x3

4th-5th
Rest

6th
4 miles bike

10:00 (ABW)
A1 Band shoulder routine x 1 set
B1 XR back lever (flat tuck) x6x5s
B2 Shrimp-I w/4kg KB o/h x4,4,3/side
B3 BB rollout x3x7
B4 Handstand x3x10s
C1 HeSPU w/legs bent + feet against wall x5
D1 Pullup (slow -ve) x8

7th
4 miles bike

1st-2nd September 2010

1st
4 miles bike

10:15 (ABW)
A1 Band shoulder routine
B1 PB L-sit x10x3s
B2 KB swing 32x2x4/side
C1 XR row w/feet elevated (slow -ve) x7
C2 XR flye (slow -ve) x7
D1 Harop curl x3x5
D2 QDR x10s/side
S1 Box split PNF x3

2nd
4 miles bike

10:00 (ABW)
30mins capoeira

31st August 2010

4 miles bike

10:00 (ABW)
A1 Band shoulder routine x 1 set
B1 XR back lever (flat tuck) x6x5s
B2 Shrimp-I w/4kg KB o/h x4,3,3/side
B3 BB rollout (kneeling) x3x6
C1 HeSPU w/legs bent + feet against wall x5 (+2)
D1 Pullup (slow ecc) x7
S1 Front split PNF x3

26th-27th August 2010

26th
4 miles bike

27th
13:10 (ABW)
A1 Band shoulder routine x 1 set
B1 Air baby x3x5s/side
B2 XR reverse yewski x3x5
B3 XR Bulgarian dip x3x5
B4 SLS w/4kg counterweight x3x3/side
C1 HLL x3x5
C2 High bridge x3x30s
S1 Side split PNF x3

24th-25th August 2010

24th
4 miles bike

25th
4 miles bike

09:15 (ABW)
A1 Band shoulder routine x 1 set
B1 PB L-sit x10x3s
B2 PPP w/feet elevated x3,2,2
B3 XR front lever (flat tuck) row x3,3,2
B4 KB snatch 32x2x3/side
B5 QDR x3x10s/side
C1 Harop curl x3x5
S1 Hamstring/calf x30s/side
S2 Box split PNF x3

23rd August 2010

4 miles bike

11:15 (ABW)
A1 Band shoulder routine x 1 set
B1 XR back lever (flat tuck) x6x5s
B2 XR Bulgarian pullup w/L-sit x3x5
B3 HeSPU w/legs bent + feet against wall x5,4,4
B4 Shrimp-I w/4kg KB O/H x3x3/side
B5 BB rollout (kneeling) x3x5
S1 Front split PNF x3
C1 Handstand x3x10s

18th-19th August 2010

18th
4 miles bike

19th
4 miles bike

A1 Band shoulder routine x 1 set
B1 Air baby x3x5s/side
B2 Reverse yewski x3x5
B3 XR Bulgarian dip x5,4,4
B4 SLS w/4kg counterweight x3,3,2/side
C1 HLL x3x5
C2 High bridge x3x30s
S1 Side split PNF x3

17th-18th August 2010

17th
4 miles bike

11:00 (ABW)
A1 Band shoulder routine x 1 set
B1 Back lever (flat tuck) x6x3s
C1 XR Bulgarian pullup w/L-sit x5,4,4
C2 HeSPU w/legs bent + feet against wall x3x4
C3 Shrimp-I 20x3x5/side
C4 V-sit x3x5
S1 Front split PNF x3
D1 Handstand x3x10s

18th
4 miles bike

10:45 (ABW)
A1 Band shoulder routine x 1 set
B1 PB L-sit x10x3s
B2 KB swing 40x5x5
B3 PPP x3x5
B4 XR front lever (tuck) row x3x5
B5 QDR x3x10s/side
C1 Harop curl x3x5
S1 Hamstring/calf x30s/side
S2 Box split PNF x3

20:00 (CCC)
2hrs capoeira

12th-13th August 2010

12th
4 miles bike

09:15 (ABW)
30mins floreio

13th
4 miles bike

10:15 (ABW)
A1 Band shoulder routine x 1 set
B1 Air baby x3x5s/side
C1 Reverse yewski x3x4
C2 XR Bulgarian dip x4,3,3
D1 SLS w/4kg counterweight x3,2,2/side
D2 HLL x3x5
E1 High bridge x3x30s
S1 Side split PNF x3

10th-11th August 2010

10th
4 miles bike

11th
4 miles bike

11:00 (ABW)
A1 Band shoulder routine x 1 set
B1 PPP x3x4
B2 XR back lever row (tuck) x5,4,4
B3 PB L-sit x10x3s
C1 KB swing x4x5
C2 QDR x3x10s/side
D1 Harop curl x3x5
S1 Box split PNF x3

7th-9th August 2010

7th-8th
Rest

9th
4 miles bike

11:00 (ABW)
A1 Band shoulder routine x 1 set
B1 XR back lever (tuck) x6x5s
C1 XR Bulgarian pullup w/L-sit x4,3,3
C2 HeSPU w/legs bent + feet against wall x4,3,3
D1 Shrimp-I 20x5,5,4/side
D2 V-sit x3x5
S1 Front split PNF x3
E1 Handstand x3x10s
E2 Kip-up x3

6th August 2010

4 miles bike

11:15 (ABW)
A1 Band shoulder routine x 1 set
B1 Adv frog stand x6x10s
B2 Dynamic lower body prep x10
C1 Reverse yewski x3x3
C2 XR Bulgarian dip x3x3
D1 SLS w/4kg counterbalance x3,2,1/side
D2 HLL x3x5
S1 Side split PNF x3
E1 High bridge x3x30s

3rd-5th August 2010

3rd
Rest

4th
4 miles bike

11:30 (ABW)
A1 Band shoulder routine x 1 set
B1 PB L-sit x10x3s
C1 PPP x4,3,3
C2 Back lever (tuck) row x3x5
D1 KB swing 40x3x5
E1 Harop curl x3x5
F1 QDR x10s/side
S1 Box split PNF x3

5th
4 miles bike

27th July - 2nd August

27th
4 miles bike

11:00 (ABW)
A Band shoulder routine
B Adv frog stand x6x10s
C1 XR inverted curl x3x5
C2 XR Bulgarian dip x3x3
D1 Harop curl x3x5
D2 Single-leg 45 degree back raise 20x3x5
S Side split PNF x3

28th
4 miles bike
2hrs capoeira

29th
90mins gymnastics

30th-1st
Rest

2nd
4 miles bike

10:45 (ABW)
A1 Band shoulder routine x 1 set
B1 Back lever (tuck) x6x5s
C1 HeSPU w/legs bent + feet against wall x3,4
C2 XR Bulgarian pullup w/L-sit x3
*Aborted due to right shoulder twinge
D1 Shrimp-I 20x5,4,4/side
D2 V-sit 3x5
S Front split PNF x3
E1 Handstand x3x10s

23rd July 2010

83kg/183lb/13"1

4 miles bike

10:40 (ABW)
A Band shoulder routine x 1 set
B P-bar L-sit x10x3s
C1 PPP x3x3
C2 Back lever row (tuck) x3x4
D1 Deck SLS x5,5,4/side
D2 HLL x3x5
S Front split PNF x3

20th-22nd July 2010

20th
Rest + chiropractic

21st
4 miles bike

11:30 (ABW)
A Band shoulder routine x 1 set
B Back lever (tuck) x6x5s
C1 XR Bulgarian chinup w/L-sit 3x3
C2 HeSPU w/legs bent + feet against wall 3x3
D1 Harop curl 3x5
D2 Single-leg 45 degree back raise 20x2x5/side

20:00 (CCC)
2hrs capoeira

22nd
4 miles bike

19:30 (CAGD)
90mins gymnastics

8th-19th July 2010

8th-10th
Vacation

11th
14:00 (Home)
A1 Band shoulder routine x 1 set
B1 P-bar L-sit 10x3s
C1 PPP+ 3x5
C2 Back lever row (tuck) 3x4,3,3
D1 Harop curl 3x5

12th-14th
Rest/work trip

15th
90mins gymnastics

16th-18th
Excruciating neck injury

19th
4 miles bike

11:00 (ABW)
A Band shoulder routine x 1 set
B Dynamic warmup (lower) x1x10
C Adv frog stand x6x10s
D1 XR inverted curl x3x5
C2 XR dip x3x5
D1 Shrimp-I 20x4,4,3/side
D2 Straddle V-sit 3x5
S Side split PNF x3/side

6th-7th July 2010

6th
4 miles bike
30mins floreio

7th
4 miles bike

10:30 (ABW)
A1 Band shoulder routine x 1 set
B1 Back lever (tuck) 6x5s
C1 XR Bulgarian pullup 3x5
C2 HeSPU w/legs bent + feet against wall x3,3,2
D1 Deck SLS x5,4,4/side
D2 HLL 3x5
S1 Front split PNF x3
S2 Hip flexor x45s/side
S3 Piriformis x45s/side

20:00 (CCC)
2hrs capoeira

2nd-5th July 2010

2nd
4 miles bike + work sports day

3rd
Rest

4th
Rest

5th
10:30 (ABW)
A Band shoulder routine x 1 set
B Adv frog stand x6x10s
C1 XR inverted curl x3x4
C2 XR dip x3x4
D1 Shrimp-I 20x4,3,3/side
D2 Straddle V-sit 3x5
S Side split PNF x3/side

29th June - 1st July 2010

29th
Rest + chiropractic

30th
2hrs capoeira

1st
4 miles bike

15:00 (ABW)
A1 Band shoulder routine x 1 set
B1 P-bar L-sit 10x3s
C1 PPP+ 3x4
C2 Back lever row (tuck) 3x3
D1 Harop curl 3x5
D2 45 degree back raise w/twist 20x3x10

27th-28th June 2010

27th
Rest

28th
4 miles bike

11:15 (ABW)
A1 Band shoulder routine
B1 Back lever (tuck) x6x5s
C1 XR Bulgarian pullup 3x4
C2 HeSPU w/legs bent & feet against wall 3x3
D1 Deck SLS 3x4/side
D2 HLL 3x4
S1 Front split PNF x3/side

18:15 (PCC)
1hr ballroom dancing

25th-26th June 2010

82.3kg/181lb/12st 13


25th
4 miles bike

26th
11:00 (Park)
1hr capoeira

18:15 (Home)
A Shoulder ROM routine x 1 set
B1 XR inverted curl 3x3
B2 XR dip 3x3
C1 Shrimp-I 20x3x3/side
C2 Straddle v-sit 3x5

23rd-24th June 2010

82.9kg/182lb/13st

23rd
4 miles bike

20:00 (CCC)
2hrs capoeira

24th
12:00 (ABW)
A Band scapula routine x 1 set
B1 Ring Bulgarian chin x4x3
B2 Deck SLS x3x4
B3 HLL x4x3
C HeSPU w/legs bent against wall x3,3,3,2,2
S Box split PNF x3

Restoration: chiropractic/ART

19th-22nd June 2010

19th-21st
Lifting and carrying, general house work.... surprisingly tiring!

22nd
11:00 (ABW)
A Dynamic warmup (FB) 2x10
B QDR static 3x10s/side
C1 Ring PPP+ 3x3
C2 Ring Bulgarian row 5x5
D1 Ring dip 4x3
D2 P-bar L-sit x5 max hold
E Harop curl 3x3
S Front split PNF x3/side

Restoration: chiropractic

18th June 2010: Plyo + strength = takes too long!

83.1kg/183lb/13st 1

4 miles bike

10:00 (ABW)

A Dynamic warmup (whole body) x2x10
B Donkey jump x4x30
C 1-2-3 jump x4x4/leg
D Rhythmic 1/4 squat jump x4x8
E Bound x4x6
F Low box depth jump x4x5
G 20yd sprint x4
H1 Ring Bulgarian pullup x3x3
H2 Deck SLS x5x3
H3 HLR x3x3
H4 HeSPU w/legs bent against wall x3x3

Restoration: foam rolling

16th-17th June 2010: The man-crush continues....

16th
4 miles (new!) bike

11:00 (ABW)
A Dynamic warmup (lower) x2x10
B Band scapular routine x1x10
C1 Ring PP pushup x5x5
C2 Ring Bulgarian row x5x5
D1 Ring dip 3x3
D2 L-sit raise x10, L-sit static x4xmax hold
E QDR static hold x3x10s/side
S PNF box split x2 sets

20:00 (CCC)
Foam roll lower
2hrs capoeira

17th
Rest day
Restoration: chiropractic

12th-15th June 2010

12th
4 miles bike

13th
Rest

14th
15:00 (Home)
A Clubbell warmup
B1 Deck SLS x4x3/side
B2 Pullup w/L-sit x4x5
B3 HeSPU against wall w/legs bent x4x3

Restoration: lower body foam rolling

15th
11:15 (ABW)
A Dynamic warmup (whole body) x2x10
B Donkey jump x4x30
C 1-2-3 jump x4x4/leg
D Rhythmic 1/4 squat jump x4x8
E Bound x4x6
F Low box depth jump x4x5
G 20yd sprint x4
F Low squat ankle jump x2x20
S1 PNF front split x3 sets
S2 Calf x30s/side

Restoration: chiropractic

10th-11th June 2010: Birthday workout

10th
4 miles bike

09:15 (ABW)
A Band scapular routine x 1 set
B Ido's Squat Clinic Routine x 1 set
C Wrist warmup x 1 set
D CSF x3x90s/60s rest
E CSF x3x75s/45s rest
F CSF x3x60s/30s rest
G Handstands x length of hall x2

11th
11:00 (Home)
A Clubbell warmup
B1 Ring PP pushup x4x5
B2 Ring Bulgarian row x4x5
B3 Shrimp-I 10x3x5/side
C Pike compressions x6x10s
D Shoulder ROM and Stabilization routine x 1 set

7th-9th June 2010

7th
4 miles bike

11:30 (ABW)
A Band scapular routine
B1 Deck SLS x3x3/side
B2 Pullup w/L-sit x3x5
*Aborted rest of workout due to weekend fatigue

20:00 90mins gymnastics

8th
Recovery day - no training
Recovery means: chiropractic & hot bath

9th
4 miles bike

11:15 (ABW)
A Dynamic stretching (full body)
B PNF Front-box-side splits x3 sets each movement

20:00 2hrs capoeira

3rd-6th June 2010: Cracked it!

3rd
4 miles bike

10:30 (ABW)
A1 Ring PP pushup x3x5
A2 Ring Bulgarian row x6,6,5
B1 Shrimp-I 7.5x3x5/side
B2 Straddle compressions x6x10s
B3 Hip flexor stretch x15s/side
C Aerial cartwheel x many [PR]
S1 Front splits x45s/side
D KB swing (fast) 40x16
S2 Adductor x45s/side

4th
4 miles bike

5th-6th
2 days of capoeira workshops

2nd June 2010

4 miles bike

10:15 (ABW)
A Band scapular routine x 1 set
B Ido's Squat Clinic Routine x 1 set
C Wrist warmup x 1 set
D Rotations into low bridge x2x5
E1 QDR rotational pushup x3x10
E2 High bridge holds x3x20s
F Half au cortado x3x10
G Role random practice 3x120s w/60s rest
H Handstands x many

20:00 2hrs capoeira

31st May-1st June 2010

31st
1hr capoeira

1st
12:30 (Home)
A Band scapular routine x 1 set
B1 Pullup in L-position x3x4
B2 Pistol (wall assistance) x3x3/side
C1 HeSPU w/legs bent against wall x3x3
C2 Lateral bounds x3x6
D Pike compression x3x10s

29th-30th May 2010

29th
4 miles bike

30th
4 miles bike

20:00 (Home)
A Clubbell warmup x 1 set
B1 Ring Bulgarian pushup w/feet elevated x3x6
B2 Ring Bulgarian row w/feet elevated x3x5
C1 Shrimp-I w/5kg x3x5/side
C2 Straddle compression x6x10s
C3 Hip flexor stretch x3x15s/side
D Double KB swing 24'sx10

27th-28th May 2010

27th
21:00 (Home)
A Shoulder ROM and Stabilization routine x 1 set

B Ido's Squat Clinic Routine x 1 set
C Wrist warmup x 1 set
D QDR static holds x3x10s/side
E1 Role into rotations into low bridge x3x4
E2 Rotations into low bridge into QDR rotational pushup x3x6
F NDA lateral pushup (2 hands) x2x20

28th
4 miles bike

10:45 (ABW)
A Band scapula routine
B1 Pullup w/feet elevated x3x3
B2 Band-assisted pistol (full-ROM) x3x3
C1 Single-leg box jump x3x5/side
C2 HeSPU (feet on box) x8,10 (against wall, legs bent) x1,2
D Pike compression x5x10s
E Kipup (w/hands) x3 (w/o hands) x3
F 45 degree back raise 15x15
S Calf x45s/side

25th-26th May 2010

25th
4 miles bike

18:00 (Home)
A Shoulder ROM and Stabilization routine x 1 set
B Ido's Squat Clinic Routine x 1 set
C Wrist warmup x 1 set
D Handstands x3x10s
E1 Half au cortado into rotations into low bridge x6,6,4
E2 Role into QDR x10,8,6
F1 High bridge hold x30s,25s
F2 Gatherings (beginner 2) x2x5

26th
4 miles bike

10:30 (ABW)
A1 Ring push-flye w/feet elevated x3x5
A2 Ring row w/feet elevated x3x6
B1 Shrimp-I x3x5/side
B2 Straddle compression x3x2x10s
B3 Hip flexor stretch x15s/side
D KB swing 40x15 (fast)
S1 Adductor x45s/side
S2 Piriformis x45s/side
S3 RF x45s/side

20:00
Foam rolling
2hrs capoeira

24th May 2010

4 miles bike

11:00 (ABW)
A1 L-chinup x3x5
A2 Pistol w/doubled mini-band x3x5/side
B1 Headstand pushup (against wall) x2,1 (feet on box) x8,6
B2 Straddle v-sit x3x6
C 45 degree back raise x20
S1 Lat x45s
S2 RF x45s/side

1815: 1hr ballroom dancing

22nd-23rd May 2010

22nd
45mins capoeira

23rd
10:30 (Park)
A Shoulder ROM and Stabilization routine x 1 set
B Ido's Squat Clinic Routine x 1 set
C Wrist warmup x 1 set

D Static QDR x3x10s/side

E1 Role into half au cortado x3x10
E2 Role into QDR x3x8

Later: ice, foam rolling & stretching

21st May 2010

Sore essentially all over from training and sports massage. Took it fairly easy today but still sweating tons!

11:30 (ABW)
A Shoulder ROM and Stabilization routine x 1 set

B Ido's Squat Clinic Routine x 1 set
C Wrist warmup x 1 set

D1 Rotations into low bridge x3x6
D2 Gatherings x3x6

E1 Half au cortado x3x10
E2 Role into OQR x3x10

F NDA pushups x10,6

19th-20th May 2010

19th
2hrs capoeira

20th
4 miles bike

11:30 (ABW)
A1 BB push press 60x5, 70x3, 80x2x3
A2 Full-ROM assisted pistol BWx3x3/side
B Gymnast's extended set BWx15 total reps
S1 Lat x45s

Restoration: 1hr sports massage

18th May 2010: Too tired to lift again!

12:00 (Home)
A Clubbell warmup
B Shoulder ROM and Stabilization routine x 1 set
C Ido's Squat Clinic Routine x 1 set
D Wrist warmup x 1 set

E Handstand body line wall drill x 10 sec x 5 sets / 45-60 sec of rest

F1 Gatherings (beginner variation) x5
F2 Rotations into low bridge x4 (success!)
F3 QDR rotational pushups x10
Repeat F1-3 for 3 total sets

Later: foam roll & stretching

Special bonus round: today's menu:
0800 Few spoons clotted cream
1400 2x lamb shoulder steaks, 1x lamb neck fillet, 1x duck egg, butter
2100 Ox cheek stew w/ dauphinois potatoes & 1tsp fish oil

16th-17th May 2010

16th
Rest w/ some light KB juggling

17th
12:30 (Home)
A Clubbell warmup
B Shoulder ROM and Stabilization routine x 1 set
C Ido's Squat Clinic Routine x 1 set
D Wrist warmup x 1 set

E1 Slide into low bridge x5x5s
E2 Rotations into arch using the wall x10
E3 Rotations into low bridge x4
E4 QDR rotational pushups x10
E5 Half au cortado x14
Repeat E1-5 for 3 total sets

15:00
30mins play in the park inc. battling ropes & capoeira

18:15
1hr ballroom dancing

12th-15th May 2010: Floreio

12th
2hrs capoeira

13th
Rest

14th
Sundry handstands, clubbells and balances

15th
12:00 (Home)
A Shoulder ROM and Stabilization routine x 1 set
B Ido's Squat Clinic Routine x 1 set

C1 Slide into low bridge x5x5s
C2 Rotations into arch using the wall x10
C3 QDR rotational pushups - beginner variation x10
Repeat C1-3 for 3 total sets

D Wrist prehab
E Clubbell swinging

8th-11th May 2010

Training for this week is having to be slightly jiggered to accommodate for a nasty cold.

8th
Rest

9th
5 miles bike
30 mins capoeira

10th
Rest

11th
4 miles bike

11:00 (ABW)
A1 DB snatch (alternate sides) 32.5x2x3 35x2x3
A2 Facepull 40x15, 50x2x15
B DB floor press 35'sx6+4+3=13RP
S1 Doorway x45s/side
C KB row 40x7+4+2=13RP/side
S2 Lat x45s
D Handstand x10
E1 V-bar pushdown 50x2x15
E2 DB side lateral 10'sx2x15
F1 Kip-up x5
F2 Medball slam 5x2x5
S3 Adductor x45s/side + 30s PNF

6th-7th May 2010

84.6kg

6th
4 miles bike

7th
6 miles bike

10:45 (ABW) (Fasted)
A1 Single-leg box jump BWx3x3/side
A2 Sumo deadlift 60x2x8, 80x5, 100x5, 120x3, 140x3, (belt on) 160x3, (straps only) 140x10
B Cartwheel x5/side
C1 KB/DB Cossack squat 24x12, 26x12
C2 45 degree back raise 20x2x15
D Reverse hyper top iso BWx2x35s
S1 Adductor x45s/side
S2 RF x45s/side
PWO: >30mins = pint of whole milk >1hr = lunch

3rd-5th May 2010

3rd
10:15 (LA F'ham w/ Hodge & The Rush)
A Thib curl 12'sx11+5+3=19RP
B EZ reverse curl +20x10
S1 Bicep x60s
C DC toe press 180x11
D RDL 100x12+6+6=24RP
E Front squat 90x5, 65x10
S2 Quad x60s

4th
4 miles bike

5th
11:00 (ABW)
A Inc DB bench 30'sx8+4+3=15RP
S1 Doorway x55s/side
B EZ supinated-grip row +60x6+4+2=12RP
S2 Lat x55s
C1 Bar pushdown 50x15,12,10
C2 Facepull 60x15,12,10
D Half-kneeling bar anti-rotation 3.75x2x10/side
E Handstand x5
F Medball slam 5x2x5

30th April 2010 (1C)

15:00 (Home)
A DB floor press 37'sx6+3+2=11RP
S1 Doorway x55s/side
B Muscle clean & press 50x8+4+2=14RP
S2 Shoulder x55s
C Kneeling bar pushdown vs green band x7+5+3=15RP
S3 Tricep @20kg KB x55s
D CG pullup BWx10+4+2=16RP
E BB bent row 67x8+5+3=16RP
S4 Lat x55s

28th April 2010 (2B)

4 miles bike
1515 (ABW)
A EZ curl +30x7+3+2=12RP
B Alt DB hammer curl 14x10/side
S1 Bicep x50s
C DC toe press 3 plates x 8
D BB glute bridge 80x10+6+5=21RP
S2 Hamstring x50s
E Front squat 80x6, 60x12
S3 Quad x50s
F Reverse hyper iso hold x2x30s

Back still hurting today hence the light squatting - and a pint of
whole milk PWO!

Also it seems I forgot to post my 2A workout from last week (23rd - 2 days after initial sleeping-back-tweak):
A Spider curl 12'sx8+3+2=15RP
B Dante cable curl 3.75x12/side
S1 Bicep x45s
C DC toe press 3 plates x8
D 45 degree GHR 20x10+4+3=17RP
S2 Hamstring x45s
E Leg press 6 plates x6, 4 plates x20
S3 Quads x45s

26th April 2010 (1B): DC home improv continued!

13:00 (Home)
A Pushup vs green band BWx6+3+2=11RP
S1 Doorway x50s
B Double KB press 24'sx8+3+2=13RP
S2 Shoulder x50s
C CG KB pushup w/feet suspended BWx5+3+2=10RP
S3 Tricep w/24kg KB x50s
D Chinup BWx10+3+2
E Inverted suspended row vs chains BWx6+3+2=11RP
S4 Lat x50s

20th April 2010 (1A): Body by DC

Since I (will) have access to a proper gym again, I fancy a stint of DC training. Probably 4-6wks but I'll see how it meshes with PaNu eating.

17:30 (Home) (1A)
A KB floor press 26.5x10+3+2=15RP
S1 Doorway x60s/side
B Military press w/clean 57x6+3+2=11RP
S2 Shoulder x60s
C Green band pushdown x10+4+4=18RP
S3 KB tricep @24 x60s
D Pullup BWx8+4+4=16RP
E BB bent row 67x7+4+2=13RP
S4 Lat x60s

Kept the pace high, hence the weak performance (esp. MP). I think this should go well with the eating, as it is brief and intense. I even had my first protein shake in probably 8mths after - made with whole Jersey milk though of course!

15th-18th April 2010: Gettin' 'er done

15th
4 miles bike

16th
Nada

17th
Nowt

18th
4 miles bike

14:30 (Home)
Nate Green's KB circuit #2
3 rounds, 30s rest between exercises, 90s between rounds. 24kg KBs.
A Double KB clean & push press x7
B Double KB bent row x8
C Windmill x5/side
D Double KB front squat x5
E Hand-to-hand swing x12
Completed in ~25mins.

Training outside in bright sun + only pants = maximal vitamin D synthesis!

14th April 2010: Kung-fu treachery!

84.2kg/185lb

First session in.... ages (18mths?) that I've conventional deadlifted "heavy". Felt reasonably decent.

4 miles bike

10:30 (ABW)
A1 Broad jump BWx3x3
A2 Deadlift 60x10, 80x5, 110x5, 130x3, 140x3, 150x3
S1 Elevated hip flexor x30s/side
B1 Single-leg hip thruster BWx2x10/side
B2 KB Cossack squat 24x2x12
C Standing Pallof press 11.25x12/side, 12.75x12/side
S2 Adductor x30s/side
S3 Piriformis x30s/side

13th April 2010: Back in time!

Back in the saddle at ABW! Decided to move my grip in on the bench press from now on, to protect my shoulders since I'm not powerlifting. Obviously I expect the poundages to go down slightly....

4 miles bike
11:00 (ABW)
A1 DB snatch 20x3, 26x3, 30x3, 35x3/side
A2 Facepull 50x2x15
S3 Elevated hip flexor x30s/side
B1 Bench press 20x20, 40x10, 60x8, 80x5, 90x4
B2 KB one-arm row 40x4x6
C Inc. DB bench 22'sx20
S2 DB flye EQI @12's x30s
S3 Lat x45s

6th-7th April 2010: Short and to the point

Tue
7 miles bike

Wed
4 miles bike

17:00 (Hodgson Towers)
10 minutes @ 20kg KB
10x10 swings (alternated 2-hand, 1-hand, switching and high pull)
10x10 push presses (alternated arms)

1st-3rd April 2010: Dude Sweat!

1

Old-school LA Fitness sessions with The Rush.

1st
A Single-arm BB snatch - worked up to triples & singles @ 35-45kg
B CG 3-board bench - worked up to 90x5, 100x1
C Facepull 25x15, 20x20
D Rope pushdown x rest-pause

3rd
A1 Military press w/clean - worked up to 70x2, 50x12
A2 Medball partner slam 5kg x several sets of 3
B Neutral chinup - worked up to +20kg x3
C Run-the-rack lateral raises - 40 total reps (no rest)

Got a real dude sweat on!

31st March 2010: Love those Japanese!

Mon
7 miles bike

Tue
4 miles bike
2 miles walk

18:00 (Hodgson Towers)
A Pistol to step BWx4x10/side
B KB TGU 20x2x3/side
C 3pt pushup BWx4x15
D Single arm KB row (20+16)x4x8/side

Wed
7 miles bike

28th March 2010 (MP 5's): Sub-Zero wins.....

84.9kg

18:45 (Home)
A Power clean from floor 57x3x3
B1 Military press w/clean 59x5,5 64x5
B2 Pullup BWx30 total reps
S Lat x45s

26th March 2010: Do what you can

Wed
4 miles bike
2 miles walk

What with the shenanigans of not being let into the building (!), I couldn't be bothered to make the trek to the gym. So instead:

Thu
4 miles bike

17:00 (Hodgson Towers)
KB complex w/offset KBs (16kg+20kg) x 2 rounds of 5 reps, 2 rounds of 3 reps
A Swing
B High pull
C Snatch
D Rack squat
E Push press

23rd March 2010: Meaningless 300th post milestone!

Gym in London is shut due to everyone getting some random illness. Doh!

Mon
3 miles bike

Tue
4 miles bike

19:00 (Hodgson Towers)
Circuit w/ minimal rest:
A Pistol to high box BWx4x10/side
B Pushup BWx4x15
C KB TGU 20x2x3/side
D Offset KB swing 36(20+16)x4x15

15th-21st March 2010: Playing with the boys

Lots of walking.

3x KB shenanigans on the beach with The Rush. Including lots of juggling, swings, snatches, farmer walks etc.

No volleyball.

12th March 2010 (MP 3's): And another one.....

http://www.icouple.sg/blog/wp-content/uploads/2009/06/expendables.jpg

 

Thursday

4 miles bike

2 miles walk

 

17:00 (MB)

A1 Single-leg box jump BWx2x3/side

A2 Military press w/clean 20x8, 40x5, 50x3, 60x3, 67.5x3

A3 Chinup BWx25 total reps

A4 TGU w/DB 20x2x3/side

S1 Lat x45s

 

Friday

7 miles bike

10th March 2010 (Lower): Not long now...

7 miles bike
2 miles walk

17:00 (MB)
A1 Sumo deadlift (no belt) 60x8, 80x5, 100x5, 120x3, (straps on) 140x3, 160x1, 175x1, 190x1, 150x10
A2 Repeated box jump BWx3x3
B1 Cossack squat 22.5x2x12
B2 Back revolution BWx2x20
B3 Medball slam 5x2x12
S The Stick on calves x2xpain

Dinner of kings from Tuesday:
(Chicken breast, chorizo and leeks with Boursin, cream and butter)

8th March 2010: Bodyweight Bonanza!

Another quick home session due to revision.

12:45 (Home)
A1 Plyo pushup 3x3
A2 Ab wheel rollout 3x8
B1 Suspension pushup w/feet elevated 3x12
B2 Suspension inverted row 3x12

Post-workout lunch of champions:
(Scrambled eggs in raw butter with Red Leicester + Sirloin)

 

5th March 2010 (MP Deload): Unleashing my inner Grok

84.1kg

16:30 (Home)
A1 Lateral box hop BWx2x3/side/direction
A2 Pullup BWx25 total reps
A3 KB clean & press 24'sx4x8

3rd March 2010 (Lower): Go see Blood & Bone!

84.1kg

12:00 (Home)
A Suspension fallout BWx2x6
B1 Deadlift 100x6x1
B2 Suspension Bulgarian split-squat 20x2x8/side
B3 Cossack squat 20x2x12
S Adductor x45s/side

1st March 2010 (BP Deload): Working on my Tanden Engine!

85.1kg

12:30 (Home)
A1 KB snatch 24x2x5/side
A2 Suspension pushup w/feet elevated BWx3x10
A3 Suspension inverted row BWx3x10

26th February 2010 (MP 5/3/1): Meet the new Nemesis!

Tue
7 miles bike

Wed
4 miles bike

Thu
7 miles bike
3 miles walk

17:00 (MB)
A1 Lateral hop BWx2x3/side/direction
A2 Zercher box squat 80x3, 90x3, 100x3
B1 Military press w/clean 45x5, 52.5x5, 60x3, 70x3 [PR]
B2 Neutral chin BWx25 total reps
S1 Lat x45s
C Miniband side lateral x2x10/side
S2 Band pec/delt x45s/side
D Half-kneeling Pallof press 20x10/side
S3 Elevated hip flexor x45s/side

Fri
11 miles bike

22nd February 2010 (BP 3's): Gyro Drive Smasher!

7 miles bike
3 miles walk

16:45 (MB)
A1 DB hang snatch 25x3, 30x3, 35x3/side
A2 Bench press 77.5x3, 87.5x3, 100x3
A3 Inverted row BWx5x10
S1 Band pec delt x45s/side
B Miniband facepull x2x20
S2 Lat x45s

19th February 2010 (MP 5's): Die One Thousand Deaths!

Me with my hair up. Especially after handing Matt yet another SFIV beating.

Thu
6 miles walking

17:00 (MB)
A1 Lateral bound BWx4x6
A2 Military press (w/clean) 47.5x5, 55x5, 62.5x8
A3 Neutral chin BWx20 total reps
B DB TGU 17.5x2x3/side
S1 Lat x45s
S2 Band pec/delt x45s/side
C Back revolution BWx20, +30s iso hold, +30s decompression

Fri
7 miles bike

17th February 2010 (Lower): GADO-KEN!

Training:

4 miles bike
40mins walk

17:00 (MB)
A1 Box jump BWx4x3
A2 Sumo deadlift (raw) 60x10, 80x5, 100x5, 120x3, 140x2, 160x2, 180x1, 140x10
B1 Back revolution BWx20,15,15,15,15
B2 Medball slam 5x8,8,8,8,8
S1 Adductor x45s/side
S2 Glute x45s/side
S3 RF x45s/side

15th February 2010 (BP 5/3/1)

7 miles bike (3 sessions)

17:00 (MB)
A Hang power snatch 55x3x3
B1 Bench press 80x5, 90x3, 102.5x3 [rep PR]
B2 Inverted row BWx5x8
C1 Inc DB bench 25'sx20,12
C2 Miniband facepull x2x20
D Bar pushdown 60x10
E DB complex #1 @15'sx5x5
S1 Lat x45s
S2 Band pec/delt x45s/side

9th-14th February 2010 (MP 3's): And - six months later - now we know!

Tue
7 miles bike (3 sessions)

Wed
11 miles bike (4 sessions)

17:00 (ABW)
A1 Box jump BWx4x3
A2 Front squat 80x3, 85x3, 90x3
B1 KB single-leg RDL 40x2x10/side
B2 KB Cossack squat 12x12, 16x12

Thu
11 miles bike (4 sessions)

Fri/Sat - nowt

Sun
16:30 (Home)
A1 Lateral bounding x4x6
A2 Military press 52x3, 59x3, 67x3
A3 Chinup x 18 total reps
B1 Double KB press 24'sx2x10
B2 Ab wheel rollout BWx2x8

8th February 2010 (BP 5's): Do NOT tell me the WSM result!

Training:

7 miles bike (3 sessions)

17:00 (MB)
A Hang power snatch 20x2x5, 50x3x1, 52.5x3x3
B1 Bench press 20x20, 40x10, 60x5, 70x5, 80x5, 92.5x5
B2 Miniband face pull x2x20
B3 Inverted row BWx2x12, (feet up) BWx3x8
C Incline DB bench 25'sx20,10
D1 Bar pushdown 50x2x10 immediately followed by
D2 CG BB pushup BWx12,10
E DB complex #1 15'sx4x6
S1 Adductor x45s/side
S2 EQI flye @10's x30s
S3 Band pec/delt x45s/side
S4 Lat x45s

19:30 (Home)
Foam roll: whole body
Hockey ball: VMO, calves, feet
Stretch: hips, piriformis, calves, feet, adductors

5th February 2010: Week recap + BP 3's

Training should finally be getting more consistent now that the gym situation is pretty much sorted.

Tue
4m bike
Foam roller (full body)
Hockey ball (usual spots)
Stretching

Wed
6m bike

Thu
4m bike (2 sessions)
2m walking

16:30 (MB)
A Hang power snatch 50x3x3
B Bench press 75x3, 85x3, 97.5x3 (just prescribed reps)
C Inc DB bench 35'sx20,15
D1 Inverted row BWx4x8
D2 CG BB pushup BWx20
D3 Bar pushdown 45x2x15
E BB complex @30kg x4x5 (RDL, bent row, hang clean, FS, push press)
S1 Pec/bicep x45s/side
S2 Lat x45s

Fri
7m bike

*A total of 28m on the bike this week!

31st Jan 2010: Metabolic conditioning

87kg

Metcon in the frozen, squelchy park! Polly did basically the same but with minor variations.

3x:
A 20m run
B KB snatch @24kg x5 (right hand)
C 20m waiter walk @24kg KB (right hand)
D 20m run
E KB snatch @24kg x5 (left hand)
F 20m waiter walk @24kg KB (left hand)
G 20m forward sled drag @68kg
H Medball slam @2kg x10
I 20m backward sled drag @68kg

Rest period whilst other person went (3mins?).

28th January 2010: Lower

Yesterday: ~45mins bike (2 sessions)

Today:

25mins bike (2 sessions)

14:30 (ABW)
A Box jump to bench pad BWx4x6
B Zercher squat to bench pad 20x10, 50x5, 60x2x5, 80x3x3
C1 2-hand KB swing 40x3x12
C2 Reverse pull-through 60x3x15
D Treadmill: 1 mile @2% in 13m58s

26th January 2010: Pecs a-pumpin'

I'm back! 2 weeks off and raring to go. Quick bodyweight workout today.

~50mins bike (3 sessions)

18:30 (Hodgson Towers)
Foam roll: thoracic extensions, upper back, lats, rear delts, hip flexors, quads, IT bands, adductors
Texas Push-up Challenge = 3mins 58. A real struggle!

16th January 2010: Return of the lungs!

87.8kg/193lb/13st 11

17:30 (Home)
Up-and-down ladder (1-2-3-4-5-4-3-2-1)
A1 Double KB clean @24's
A2 Double KB squat @24's
A3 Double KB Viking press @24's
A4 Pullup @BW
*Rest as needed, none between exercises

Very tough! You know that when you start thinking, "do I need to do the 5 reps?" that you're doing something right...

15th January 2010: Down week = g@y max!

Wed: 25mins bike (2 sessions)
Thu: 25mins bike (2 sessions)
Fri: 40mins bike (3 sessions)

I cannot wait to lift some damn weights. And yes, I am aware that I am responsible for being South of Vag this week!

12th January 2010: Miscellaneous excuses for training

Monday:
90mins walking (2 sessions)

Tuesday:
90mins walking (2 sessions)
25mins elliptical ("hill run", lvl4)
Hockey ball calves, feet
Stretch calves, feet

8th January 2010 (MP 5/3/1): Gouken-style!

11:50 (ABW)
A1 Military press 20x10, 40x5, 57.5x5, 62.5x3, 67.5x5 [PR]
A2 Neutral chin BWx18 total reps
B Wide pulldown 47.5x17,10
C1 Rolling tri extn 14'sx4x8
C2 DB hammer curl 20'sx4x8
D Core circuit x2 (mountain climber x20, side plank x30s/side, reverse hyper iso hold x30s)
E 100 pushups in 7:52
S1 Lat x45s

7th January 2009 (Lower): What would Rocky do?

14:00 (Home)
A Squat jump 4x6
B Double KB (rack) squat 24'sx3x10
C1 KB swing 24x3x15
C2 Ab wheel rollout 3x8

Restoration:
Foam roll - quads, IT bands, adductors, hip flexors
Hockey ball - calves, feet, peroneals

5th January 2010 (Conditioning/Recovery): You walk wrong

90.1kg/198lb/14st 2 [PR]

Lumbo-sacral area killing me today, painful and weak - too weak to do BB complexes so hit some KB snatches and recovery/blood flow work. Looking forward to a much-needed chiropractic adjustment on Thursday.

Training:

25mins bike (2 sessions)

11:15 (ABW)

A KB snatch @12kg x100 total reps

S1 Piriformis x45s/side

S2 Hip flexor (elevated) x45s/side

B Cable front raise x50 reps/side

C Straight bar pushdown x50 reps

D Flat DB flye x50 reps
E Facepull x50 reps

F Reverse hyper iso hold x2x30s (tough - definitely a movement to include regularly)

Restoration:

TBC

4th January 2010 (BP 5/3/1): It's like a lion and a tiger mixed…bred for its skills in magic

Phase 2 of Project: Eye of the Liger begins today. Training will be a modified version of Joe Defranco's "Built Like A Badass" program. Diet will be a week of transition followed by a consistent primal approach with 10% meals.

Training:

25mins bike (2 sessions)

11:45 (ABW)
A Bench press 20x20, 40x10, 60x5, 70x5, 80x5, 90x3, 100x5 [all-time PR]
B Inc. DB press 24'sx25,16
C1 Seated cable row (pronated) Stackx15,15,12,12
C2 Straight bar pushdown 23.75x4x15
D1 DB shrug (2s hold) 35'sx3x12
D2 DB lateral raise 12'sx12,12,8
*Complex finisher to be performed tomorrow due to time constraints/nausea
S1 Band pec/delt x45s/side
S2 Lat x45s

Restoration:
Foam roll - hip flexors, IT bands, quads, adductors
Hockey ball - Calves, feet