Foam rolling after dinner.
Fri DL
warmup
Box jumps 3x10
45kg x 12
65 x 5
75 x 5
85 x 5
(Back feels fine afterwards thank goodness.)
Hanging leg raises
5,10,10,11,9,3
losing grip towards end of sets… wierd.
Good mornings SS btn press
15kg BB 3x10 gm’s + 3x6 btn’s
Hip flexor extension work.
BW, one legged 3x10
20kg deep tissue pressure work
Tabata lower 1 round 4min.
Around 1800 cal.
BW 69kg
Sat
1300-1400 cals
Wood chopping.
Some arvo beers with mates. Took it real easy on the alc.
…
Sun
1000 cals
Yard work, Internal house wall demolition. Good fun swinging the sledgehammer
…
Hammies still sore from DL’s Fri, but back is awesome. So happy about that.
Social footy tonight, should be fun.
Diet is going well, but a hassle preparing different things for me and the missus. Generally just preparing the same (and adding say a mashed potato for the missus). Looking to hover around 2000 cal on workout days like today.
Mon pm
afl 9’s - 2 x 20min halves of basically running.
Great cardio workout in the mud.
circa 1900-2000cals
Thurs Squat pm
warmup
box jumps 3 x 10
Squats
BW x 10
45kg x 5
55 x 5
65 x 5
72 x 5
65 x 5
55 x 5
45 x 5 (extra partials at bottom, lower ROM work)
GHR basic work
tabata lower 4mins.
2100 cal
Fri pm OHP
Warmup/dislocates
Bar x plenty
15kg x 10
39 x 3
44 x 3
50 x 0 not tonight! not in the zone, pyramid back down
44 x 5
39 x 5
30 x 10
Dips
BW x6
+5kg x7,7,6,7,7
ss Chins
BW+5kg x5,4,4,3
Iso bicep hols 2x10sec
Pushups inclined 2x8
Missus forced pizza on me tonight. Firstworldproblem.
2600 cal (approx)
Will weigh in and measure tomorrow.
Belly down somewhat, heading in right direction there.
26.07.14
BW 68kg
Measurements in mm:
Chest @ nipple 975
Chest @ Armpit -
Belly button 900
Waist 885
R thigh mid way 530
L 540
R bicep 310
L 325
Forearm R 275
L 270
Neck 390
Calf R 335
L 350
23.05.14
[quote]raven78 wrote:
BW 70kg
Measurements in mm:
Chest @ nipple 960
Chest @ Armpit 1000
Belly button 930
Waist 910
R thigh mid way 505
L 515
R bicep 315
L 325
Forearm R 275
L 275
Neck at Adams apple 375
Callf R 340
L 350
(yep left handed so no suprise on the left side being a tad bigger - need to get that belly down…)
All measurements taken relaxed in the morning.[/quote]
Sat
3000 - 3200 cals approx. (incl beers and curry)
…
Sun
Some prowler runs 20m + 20m return, 5 rounds.
2200 cal
Tues pm DL
warmup
Box jumps 3x10
30kg x 8
45kg x 8
70 x 3
80 x 3
90 x 5
65 x 5
65 x 5
65 x 5
65 x 5
Hanging leg raises
12,12,12,12,12
Good mornings SS btn press
25kg BB 4x10 gm’s + 3x3 btn’s
Ab wheel work 3x5
Pushups, planks.
Foam Rolling, stretches last night after DL’s.
Mon macros (edit):
2780 cal
195 P
146 C
65 F
Pilates. 1hr
Foam rolling last night and this morning.
Wed Chest
Warmup stretching, bandwork, dislocates
DB Rows one armed
20kg DB
x12
x11
x10
x9
x8
ss with chins/pull ups
4,4,4,3,4
Incline DB Press
15kg DB’s
x8
x8
x8
x8
Bench close grip
25x8
35x8
35x8
35x8
35x8
Bent over laterals
5DB x 10
6.5DB 4 x 10
Lateral raises
6.5DB 3 x 8
ss with V Ups 3 x20
Carries
40kg
70,65,70 secs (60sec rests)
Mon marcos
2085cal
176P
128C
99F
…
Tues
1796cal
162P
150C
62F
Thurs Squat pm
warmup
box jumps 3 x 10
Squats
BW x 10
DB 7kg x 10
45kg x 5
60 x 3
67 x 3
77 x 4
65 x 5
65 x 5
65 x 5
65 x 5
65 x 5
Leg Curls
25 x 8
30 x 8
30 x 8
30 x 8
ss with Chins 8,7,6
Wed
1784cal
163P
138C
67F
…
Thurs
2871cal
190P
238C
128F
Cheat day big time, work lunch (pizza), chicken schnitzel dinner.
Macros:
Fri
2292
193p
145c
87f
…
Sat
2982
122P
295C
127F
…
Sun
2684
77p
207c
160f
House reno’s, otherwise minimal weights since thurs.
Pilates tonight.
…
Mon
2051cal
180p
138c
67f
Hi fellow bird,
Please tell me you are no longer deadlifting in those terrible sneakers??
tweet
Certainly not ideal, but yep still lifting in sneakers.
Mind you I squatted just in socks for the first time last week.
Might try similar for DL’s this week.
Pilates last night, solid 1hr session.
Keen to smash some plates tonight though.
…
Tues
2074cal
171p
163c
83f
…
@theBird - thoughts on my dodgy sneakers during DL’s/squats? Heel too high I suspect?