How do you go with high fibre like beans etc. They give me nasty toilet trips.
Not really a problem for me so far tbh. As long as I eat plenty of leafy greens and fresh vegetables I’m golden
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Little bit of yoga
Little bit of KB. Enjoying the movement and flow of it.
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Light Squats
5x77.5
5x95
2x5x115
Hang cleans
5x50
5x55
5x67.5
5x75
Deadlifts
5x105
5x125
5x147.5
5x167.5
3x10 ghr, lat raise, shrugs
In and out.
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Yoga outside today because nature is wicked but my balance is not
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Uploading…
Today’s work.
Don’t know why I haven’t ever just uploaded a picture instead of typing it all out haha
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Well I kind of fell off the radar for a bit. too busy one week, trained three times the next, then got sick and didn’t train again which sucked. Diet suffered over those three weeks too because I ate like shit and got a little soft, too much for my liking. With the Challenge official Transformation 2018 being announced I’ve started the WS4SB four day (plus a cardio type day) to put some mass on before Jan 1. Not ‘bulk’ up per se, but just see how my body responds, then map out the plan to best ‘transform’ from there.
Monday
- Bench - worked to a 5RM for the day of 100kg…no idea what happened here but that was weak as fuck
- flat DB bench press 2x max reps with 25 kgs
3a. Chest supported Tbar row 4x10
3b. DB ‘cleans’ 4x10
4a. DB shrugs 3 sec hold 4x12
4b. Incline DB curls 4x12 - Barbell complex 2 rounds x 10 reps (deadlift, row, clean, push press, squat)
Tuesdy
- seated box jumps 8x3
- Bulgarian split squats w racked kettlebells 12kg each 3x10
- 45 degree back raise w 10kg plate btn 3x12
- spread eagle sit ups w 10kg plate over chest 4x10
- 1 mile run for time 6:44…super slow but at least a trackable starting point
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Wed
- Kettle bell flow for 15 minutes with barely any stops. Used lots of ‘kettlejitsu’ patterns which challenged my core, stability and cardio simultaneously
- Calf raises (daily. I have neglected them for too long)
- Stair master for 20 minutes. HR average was 175 so it was nice to keep it so high for a while. That thing is a beast. I’ll definitely use 100 flights as a benchmark moving forward.
Diet has been real good this week. No shit at all yet.
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Thursday
- Incline chest press machibe 3x max reps
2a. Lat pullover machine 4x12
2b. Cable face pull 4x12 - Lat raise machine 4x12
4a. Db shrug 3x10
4b. Db rolling tricep extension 3x12 - Conditioning 21-15-9 chin ups, push ups and 32kg kettlebell swings
Plus bonus calf work
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Jesus fuck, has anyone else been reading that wintergirls log? Wtf…i have never read so much asshatery in my life. Who doesn’t want to seek help and advice?
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hmmmm, now I’m going to have to go read it.
Yep. An Absolute rude ****
Man she had so many reputable people giving her sound advice and she was just like nope. You’re all wrong and what I’m doing works, even though she couldnt even squat an empty bar…jesus
Seems to be a common theme lately.
Thanks for making me waste a ton of time on that…
It was infuriating to say the least to see that blatant disregard for folks genuinely trying to help her.
There was some comic relief though so not a total waste 
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I’ve been reading it for laughs. I gave it a go early on before I realised what a fucktard wintergirl is.
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My humble apoligies friend
Friday
- Box squats
Worked to a heavy triple at 170kg, no belt or wraps so thats a PR i think. Conservative 3rm really - Db goblet Bulgarian split squats 3x10
- Kb Romanian deadlifts 3 sec eccentric
- Ab circuit 2x10
Sprinter sit ups, V ups, toe touches and hip raises - Seated calves massacre
No conditioning today because i was pretty tapped out
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Also i started creatine loading this week. I figure its been six months since ive eated red meat so I’m most definitely no longer saturated. See if it makes any difference at all
I figure though as a vego im not getting that from anywhere else
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No worries. It was tongue in cheek.
That was a good way to spend my afternoon; distracted from my actual work 
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