Hmmmm, ah sure he didn’t have a clue anyways 
Found out today that I’ve been offered the job I was interviewing for, yay Ran a squat session again today, felt I took it too handy with them last session.
Squats
20kgx5
20kgx5
30kgx5
40kgx5
40kgx5
45kgx3
45kgx3
45kgx3
45kgx4
45kgx3
50kgxfail
50kgx1
- that 50 was shaky enough today, even failed the first attempt - and here was me thinking I’d get in a 3x3! Ah well sure, next time!
Hams Curl
pin 4
5x10
Push Ups
5x10
DB Single Arm Row e/s (Unsupported)
22.5kgx10
25kgx10
25kgx10
25kgx8
22.5kgx10
Plank
60sec
45sec
45sec
Leg Press
40kgx10
70kgx5x5 - this should have been 80, but the 70 felt heavy.
Ring Rows
3x10
Bench Press
30kgx5
40kgx5
40kgx5
40kgx5
40kgx4
- I don’t know what happened with these today, but they were a serious grinder!!
Weighted Crunches 10kg
3x10
Tricep Dips - Elevated 10kg
3x10
1k run @ 12k p/h
Just a quick update.
A few things have got in the way of training lately which were pretty much out of my control, but I’ve decided to clean my diet up from today and get back in a routine.
Being veggie, I try to keep my carbs sub 200g, this is a method that’s always worked for me in terms of weight loss/maintenence and it’s only when I go over it that my bodyfat creeps up. I eat pretty ‘healthily’ in that I haven’t eaten chocolate, biscuits, chips or crisps in over 10 years now - BUT I do have a weakness for carbs and I really have to work at keeping them down.
I avoid pasta and bread 90% of the time, only eating them when out for dinner the odd time etc. I LOVE Mexican food like burritos when I go out for a meal However, this past week I have had pasta quite a bit as I wasn’t cooking myself and sure enough my stomach has suffered for it, it’s really bloated and uncomfortable - it looks like I’ve gained an extra 5kg right on my belly and even though I know that’s not possible, it’s still given me a kick up the ass!!!
Aside from that, I definitely do need to lean up a bit, especially around my back - me no want no back fat!!!
So, I’ve stocked up on fruit, veg, soups etc. and ordered some soy protein too. I haven’t ordered any since I ran out a few months ago and I’m pretty sure it’s what’s putting my diet off kilter, considering without it my protein count is only about 50g a day!! I had got in the habit of buying convenience food quite alot too; the likes of ready meals etc. so I’m going to cut them out again too.
Back to some conditioning work in the gym tonight too, which I am guessing will kill me!
Hopefully the small changes will make a difference, guess we’ll wait and see!!
Conditioning
15 min block
28kg KB Squat x 5
Push Ups x 10
Unsupported Single Arm Row x 10
10 rounds (14.35)
10 min sprint intervals:
1min on/1 min off
7km p/h:14km p/h
15min block
16kg KB Swing x 10
10kg Single Arm DB Press x 5 e/s
28kg KB Side Bend x 10 e/s
9 rounds: 14.28
10 min sprint intervals:
1min on/1 min off
8km p/h:15km p/h
Foam Rolling
Halfway through the session, a guy asks me how to use a kettlebell; I ask him to elaborate; He asks me how to do what I was doing; I spend 10min getting him doing a half decent KB swing and then leave him to work on it; He then does ONE set and moves to a machine… The mind boggles.
Tough enough getting back into the conditioning, but I really enjoyed it. The Push ups slowed me down a bit in the first block as I had to break up the last few sets, bit pissed off about that as I’d normally get through them unbroken, but shouldn’t take long to get that sorted! Second block was grand, it was actually the side bends which were the killer, I stupidly picked up the 28kg bell even though I only use it in sets of 3 in strength sessions…so banging out 9 sets was pushing it a bit and my form suffered; not sure how much of it was actually hitting my obliques. I think I’ll stick to either a lighter bell, or other ab work for cond sets in future.
Today, I rescued a damsel in distress from a spider.
…and I deadlifted.
…and I perved over the hot tattooed guy snatching in the gym, there’s a lot to be said for a guy who knows his way around a snatch!!!
Deadlift
60kgx5
70kgx5
70kgx5
80kgx3
80kgx5
80kgx5
80kgx5
80kgx5
80kgx3 - sickener! Was losing my grip and that fourth rep was gonna be ugly if I went for it, so let it go.
Spilt Squats 10kg plate
5x10 e/s
Push Ups
5x10
Inverted Rows
5x10
- 4 sets done off the bar and 1 set on the rings 'cause a guy needed the squat rack…and I didn’t want to be a real life gym meme
Plank
60sec
45sec
45sec
- my quads were killing doing these today! Wtf?!
Flat DB Press 15kg e/s
5x10
I meant to do another pull here - rows probably, but forgot!!
Hams Curl
Set to 4th pin
5x10
- last few reps were a grinder. Thank god I was lying with my face into the bench, 'cause I’m pretty sure I looked like my head was gonna explode; that or I just looked constipated!!!
10kg Weighted Crunches (OH plate)
3x10
DB Bicep Curl (Standing - usually do these seated but there were no benches free)
10kg e/s 3x10
Grand session. Rest day tomorrow; conditioning Thurs and strength Sat… or I might do Fri depending on plans. Gym closes at 8 on a Fri and I don’t get there til after 7, so it’s a bit awkward.