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23 May 2013
BW 85kg

Bench 70x6x3
Slingshot bench 80x6x3

Pullups 10x8 sets

Reverse Flys 10kgx10xlots

sriracha/jalapeno baked chicken and veggies 518cals 65P/56C/4f
https://lh3.googleusercontent.com/-MQfwsNoQnL8/UZ6HJzeJNDI/AAAAAAAAN-k/rCYYr1wbi-w/s640/20130523_205311.jpg

21 May 2013
BW 85.6kg

cals 2179
179P/227C/61F

22 May 2013
BW 85kg

Squat

garlic prawns
https://lh5.googleusercontent.com/-YW96SXOJI8M/UZyrCQ9HqKI/AAAAAAAAN-U/NyWM5ThGIWQ/s640/20130521_193857.jpg

Mount Vesuvius Pizza at Augello's (hot!)...

20 May 2013
BW 84.6kg

Sort of deload session today. Sheiko 32 now. Skills test on Wednesday.

Bench
50x8
60x8x2
70x5
80x2

Gym and Fitness were great for me :)

19 May 2013
BW 84.3kg

Saturday: hit the jungle gym for a bit then got a massage for QL and golfer's elbow. Then Keola and I headed up to Noosa and went...

chicken sausages & LOTS of veggies
https://lh4.googleusercontent.com/--jYuvGHtcmY/UZoToVUIrmI/AAAAAAAAN8U/QGVCERjG96A/s640/20130520_203713.jpg

pepper steak pie...

**** hey. I didn't even think about front levers as being bad for shoulders. I suppose just because I have always had issues with pressing and mine was ac joint and upper bicep tendon. Do you keep...

Thanks mate :) Well recently I haven't actually been logging too much of my assistance stuff and haven't been doing weighted bw stuff as the big 3 were taxing enough!

I do love the chalistenics...

16 May 2013
BW 85kg

Cals 1374
248P/43C/18F (PSMF day)

17 May 2013
BW 84.8kg
...

Elvis protein pancakes
https://lh6.googleusercontent.com/-Rvd0XlEWO8g/UZWxINyMLPI/AAAAAAAAN7c/7tiiyPIouuA/s640/20130517_134558.jpg

money shot...

Thanks mate. It is an awesome cage for sure. Can now have 2 people squatting at once or bench and squat etc. The 1500lb bar I got is the Force USA one which is pretty nice but the knurling isn't...

Jonesman59: bearded in 2 months? :)



haha thanks mate! I never thought I would say it but good genetics for a six pack. Weird! And thanks for checking out the pages.

14 May 2013
BW...

vanilla cinnamon cottage cheese sludge with banana, creme brulee icecream and maple syrup (and bran cereal hidden)...

thai coconut basa & veggies with mass chillies
https://lh3.googleusercontent.com/-wr4-ggSXkUk/UZQeYqYAy0I/AAAAAAAAN60/tKTibD9G1jU/s640/20130515_204906.jpg

vanilla cinnamon cottage cheese sludge...

haha thanks man. First time I've ever had a beard. Now that I'm old and working for myself I figured I may as well :p

And that program is simple, but not easy ;) I highly recommend it though....

Thanks a lot mate. The deloads are enforced by not progressing on a lift for 3 sessions in a row. So you may be only deloading on squats while still going hard on the others. I'd also go by feel...

On top???


kanga bangas, brown rice salad and stuff
https://lh6.googleusercontent.com/-nIceEznRzWg/UZDZFIGJ5ZI/AAAAAAAAN5c/RmPUp4n9e1s/s640/20130512_142329.jpg

homemade japanese curry...

13 May 2013
BW 86kg

https://lh5.googleusercontent.com/-f62a18fjuuY/UZDZeW0fjZI/AAAAAAAAN50/V9JEGDIz8fg/s505/ScreenHunter_180%2520May.%252013%252022.15.jpg

I was "supposed to go up to 3 doubles...

OMG. I think I'm going to have to get someone to ship me some! In4reviews first.

And good luck with the free weights today/tomorrow mate. Take it easy :)