Tuesday 3rd November 2009

Warmup

10 x Pullups (5s/5k)

10 x Box Jumps

10 x Squats

10 x Pushups

10 x Situps

10 x Back Ext

5 x 40kg deadlifts

1/2 Diane - Scaled

90kg Deadlift & HSPU

11-8-5

Time : 4.45

1 x 10 Ring Pushups

1 x 5 @ 40kg Press

1 x 5 @ 16kg KB Snatch (5 each hand)

2 x 2 @ 16kg weighted Pullups

Notes: Back a bit sore from deadlifts, going to drop it back to 80kg and try and tighten up my technique until a can really power through the workout with good form. I start off well with 90kg but soon feel my back arching. When I fatigue from HSPU I frickin' die. Its unbelievable how I can feel strong one rep and two reps later seem to have nothing left.

Havent done ring pushups ever really, the are really HARD. Going to try and do them a bit more often.

Food

Shake - 3 eggs, apple, coconut oil, almonds, berrries, milk water

6 x Fish Oil

Tuna

teaspoon almond butter

Chicken, salad and avo

2 hedgehog type slices

6 x Fish Oil

Chicken and vegatable soup (bit carby, potato, carrot and corn all in there)