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Monday 29/06/15

Chins 6 +12.5x6,6,6

BB Incline Bench 20x20,20 60x8,8 80x8 100x8 120x8,8,6

DB Incline bench 30x12,12,12
S/S DB Row 50x12,12,12

Lat pulldowns 'lvl 21' 4x12

Saturday 27/06/2015 bw 109kg (scales arent great)

Pull ups 10 5 10 6

Trapbar clean pulls 60x3 60x3 60x3 60x3

Sled Sprints +30kg 20x20m in 45secs
+30 2x40m

Sledgehammer tyre strikes 10...

Friday 22/06/2015

Pull ups 10 10

DB Incline Bench 22.5x12 22.5x12 32.5x8 50x8 50x8 50x6 40x8
s/s Press up 10 10 10 10 10 10 10

RDL 60x8 60x8 60x8 60x8
s/s BB Glute Bridge 60x8 60x8 60x8...

Wednesday 24/06/2015 bw 110kg

Chins 6 +7x6 +10x6 +10x6 +10x6

BB Bench 20x20 20x20 60x12 60x10 100x9 120x3 140x5 140x5 140x5 140x5 100x12

DB Incline Bench 30x12 30x12 30x12
s/s DB Incline...

Found out yesterday that ive torn the cartilage on the outside of my left knee. So thats cartilage tears on both knees :) Atleast i should get a quicker opp this time as im paying for it even with...

damn dude still putting up huge numbers, was still journal number 2 when i was last here. Nice work

Monday AM 22/06/15 bw 105-108kg??

DB Split Squat 12x6 12x6 12x6 12x6
DB Step ups 8x5 8x5 8x5
Leg Press 40kgx12 80kgx12
Leg extension 35x8 50x8 50x8 70x8 70x8 70x8 70x8 40x20
Leg Curl 20x8 30x8...

Good to see the log still going bob, they making you play tighthead these days. your moving the wrong way!!!

monday 5/5/14 bw106.8

Front Squat 20x20 60x6 60x6 100x3 100x7 110x1 135 12x2 (2 reps on the min for 12mins)

4 rounds
(BB hang cleanx1,front squatx1,pressx1 lungx1)x6

40kg 55kg 65kg...

thanks guys, went back to the 'longer distance' stuff i feel i lose more weight doing that but feel better in general with the sprints, so i duno......overall recovery was better with the sprints tho.

been a while since ive been around, good to see the journal is still going. nice work dude, keep it up.

Friday 2/5/14 bw106.5

Kalsu Time 20mins

5 burpees on the min
Thrusters for the rest of the min untill 100 total thursters
Total burpees : 100
Thrusters 60x8 60x5 60x5 60x3 60x4 60x4 60x2...

Friday 18/4/14 105.4

Snatch 30x1 30x2 30x2 40x2 50x2 60x2 65x2 75x1

OH Squat 55x4 50x8

swingsx10, squat right hand x10 farmer walk right hand, swingsx10 squat left handx10 farmer walk...

thanks man

Wednesday 16/4/14 bw 104.7

Clean 40x3 40x3 60x2 80x1 90x1 94x1 96.4x1 102.5x1 106.5x1PR 110x1PR 112.5x1PR

Circuit Time : 7.46

80kg hang clean x5
12 split squat jumps
80kg push press x10...

Monday 14/4/14 bw 106

Squat 20x20 20x20 60x10 110x3 110x3 150x3 150x3 200x3 212.5x3 222.5x3PR 150x12

Press 60x8 6012 87.5x12 87.5x8 87.5x12

Circuit Time: 11.52
16kg kb step ups 10 16 12 10...

Tuesday 8/4/13 bw104.8

Deads 60x10 60x10 100x6 140x2 180x3 200x5 212.5x3 212.5x3 212.5x3

Step ups 60kg bbx 10, 20
Pull ups 12 12 10 10 6
Banded good morning 35 25 25 25
Time: 10.33
...

Friday 4/414 bw 106.5

squat 100kg 21 15 9
s/s DB swing 30x12 30x15 30x9
for time: 4.34

BB Floor Press 20x50 60x12 100x2 120x2 140x1 140x1 150x1 150x1 100x10 100x10 60x25

BB Curls 40x10...

Wednesday 2/4/14 bw105.7

Deads 60x6 60x3 100x3 140x2 140x6 180x3 200x3 220x3 235x3

12 mins of : 7 rows 7 cleans 7 push press
60kg BBx2 50kg BBx6

8x200m 20sec rest

need to start updating this again!

few PR updates bench is sitting at 150x5, 160x3 and 165x2

squat is down a bit at the mo, just started squating again after a full season with no heavy squats,...