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