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

18th September 2009 (DL 5/3/1): That gal's got entirely too many brains to have an ass like that

84.1kg/185lbs/13st 3

*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]

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

S2 Adductor x45s/side

S3 Shoulder x45s

S4 Lat x45s

*No complexes today, knacked from the week's training

Cardio: 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

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

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.

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

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

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

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

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

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

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)

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

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

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

29th August 2009: Behaviours < Goals

Cardio: 60mins easy cycling (outside)

Diet: Junk. Not proud of it.

28th August 2009: (DL Deload) There are a lot of men chasing us.

85.1kg/187lb/13st 5

Strength Training:
13:45 (Work gym)
A1 Military press 45x3, 50x3, 57.5x8 [PR]
A2 Neutral chinup BWx3,3 +12x8 [PR]
B1 DB floor press 35'sx3x6
B2 Facepull 55x2x15
S1 Shoulder x45s
S2 Lat x45s
S3 Pec x30s
C1 KB cardio (see below)
S4 Hip flexor x30s

Cardio:
25mins bike (2 sessions)
Steve Cotter "Extreme" KB cardio workout #1 @ 8kg in 15m33s

Diet:
1 [0700] Frying steak + 1 egg
2 [1000] Whey/casein + 5g creatine
3 [1300] Pork loin steaks + salad + hummus + goat's cheese
4 [1700] Whey casein
5 [2000] Pork rashers + veggies
6 [2230] Greek yoghurt + whey + 2tsp fish oil

207g PRO/15g CHO/71g FAT/1526kcals
54%/4%/42%

27th August 2009: (BP 3's) You exercise, and put those deltoids on!

Strength Training:
13:45 (Work gym)
A1 Bench press 67.5x3, 77.5x3, 87.5x9 [PR]
A2 Scapular wallslide x2x10
B1 BB bent row (alternating supination/pronation) 60x10,10,8,8
B2 Close-grip pushup (explosivo) BWx2x10
C1 Cosgrove "Evil 8" complex @ 35kg (reverse ladder from 6, 90s rest)
*No stretching due to time limitations

Cardio: 25mins bike (2 sessions)

Diet:
1 [0700] Frying steak + 1 egg
2 [1015] Whey/casein + 1tsp mac nut oil + 5g creatine
3 [1315] Beefburger (~175g) + salad + goat's cheese + hummus + 1tsp mac nut oil
4 [1630] Whey/casein
5 [2030] Beef Thai jungle curry w. veggies + pumpkin seed roll
6 [2215] Greek yoghurt + whey + 2tsp fish oil

193g PRO/55g CHO/88g FAT/1782kcals

26th August 2009: The shortest distance between two points will always be a straight line....

85kg/187lb/13st 5

Cardio:
[20:00] Cosgrove "Evil 8" complex @ 26kg (reverse ladder from 6 reps)
*Started out light and this was pretty easy. But my legs are killing me from Tues so easy = good....

http://www.tmuscle.com/free_online_article/sports_body_training_performance/screw_cardio_four_complexes_for_a_shredded_physique

Diet:
1 Frying steak & tomatoes
2 Buffet rubbish
3 Almond croissant
4 Spanish turkey & veggies + pumpkin seed roll
5 Greek yoghurt + whey + 2tsp fish oil

25th August 2009: (SQ 5/3/1) I'm gonna tell you about an accident, and I don't wanna hear "Act of God" alright?!

85.7kg/189lb/13st 7

Strength Training:

14:00 (Work gym)

A1 Box squat (parallel) 105x5, 120x3, 132.5x5

A2 Hip flexor mobilisation x2x12/side

A3 Adductor mobilisation x2x12

B1 BB Bulgarian split-squat 60x3x6/side

C1 Single-leg press 80x3x15/side

C2 Reverse pull-through Stack x2x10

D1 45 degree back raise BWx2x25 (+ 1x15s hold)

S1 RF x45s

S2 Adductor x45s

S3 Glute-piriformis x45s

Cardio: 25mins bike (2 sessions)

Diet:

1 [0700] Frying steak + tomatoes + baguette + butter

2 [0945] Whey/casein + 1tsp mac nut oil + 5g creatine

3 [1330] Beef burgers (approx 225g) + salad + goat's cheese + hummus

4 [1700] Whey/casein + 1tsp mac nut oil

5 [2030] Spanish-style turkey + peas

6 [2230] Greek yoghurt + whey + 1tbsp fish oil

PRO 207g/CHO 50g/FAT 72g/1677kcals

49%/12%/39%

25th August 2009: Way to go pal, you get one vagina for the rest of your life

Cardio (first use of Gymboss timer):

KB intervals @ 20kg
30s work/30s rest x10
Various KB moves

Diet: Load of rubbish but a good amount of protein.