27/08/02
BW: 79
Fast: 15h
Session Length: 75min
-Back Squats: 105x5x3
Ok those were probably the heaviest sets I've ever done.
-Shoulder Press: 45x5x3
This is good but I've got a bit too much back bend on the last rep or two. Stay here for a bit.
-Weighted Pull-ups: 11.5x5x3
-GHR
-Kneeling Evil Wheel: 10x3

26/08/02
-fasting 15.5h

25/02/08
BW: 77.8
Fast: 13.5h PWO
Session Length: 85min
-Back Squat: 105x5/105x2/100x5x2
Dam. Form went out the door and I decided it would be best to drop the weight for the rest. 100 felt light.
-Bench Press: 67x5x3
-Cleans: 63x3x5
-GHR
Back squats were f'in heavy but everything else felt good. I assume it was a case of too much and too little:
too much booze, too little sleep, too much of a women and too early in the morning.

23/02/08
-Fasting 17.5h

22/02/08
BW: 78.8
Session Length: 80min
-500 Jump Rope – 4:00
-Back Squats: 104x5x3
105? Why the fuck not?
-Shoulder Press: 44.5x5x3
-Snatches: 42x3x5
-Turkish Get Up Combos. 3-sets with 20kg O-bar. 1 set with 22kg O-bar

21/02/08
-Fasting 15.5h

20/02/08
BW: 78.8
Fast: 15.5h
Session Length: 75min
-500 Jump Rope – 3:40
-Back Squats: 103x5x3
Keep it moving.
-Bench Press: 67.5x5x2 / 67.5x4
Got a bit greedy and took a big jump from last workout. Failed on only the last rep of the last set. It’s mine next time.
-Weighted Pull-ups: 12x5x2/10x5
These felt a bit weak. Cleans probably took it out of me.
-Lying Hip Swings 10 reps x5
Shit I’m making some good gains. I feel like I’m getting a bit greedy or that I’m putting a bit too much on the bar too fast but the plates keep moving. I don’t even feel that heavy or my BF% is going up or that I’m even gaining much weight, regardless of the fact that I consume disgusting amounts of food. I think I’m averaging a cup of olive oil a day. Get some go again.

19/02/08
-Fasting 16h

"Holy ground"

18/02/08
BW: 76.6
Fast: 17h
Session Length: 80min
-500 Jump Rope – 3:40
-Back Squats: 102x5x3
Heavy but manageable. Go 103 and eat more food.
-Shoulder Press: 44x5x3
These are moving up solidly. Go 44.5
-Cleans: 62.5x3x5
Solid. Try 63.
-3 rounds of:
10 Overhead sit-ups, 8.6kg DBs
8 Kneeling Evil Wheel
Took an extra day off because of family stuff.

15/02/08
BW: 76.2
Fast: 17h to PWO
Session Length: 75min
-500 Jump Rope – 3:50
-Front Squats: 86x5x3
Heavy.
-Bench Press: 66.5x5x3
Damn this was easy. Go for 67.5 next time.
-Weighted Pull-ups Overhand Grip:
11.25kgx5x3
12.5xkgx3x2
15x3
-3 Rounds:
10 Lying Hip Swings
10 Back Ext
15 sec Cobra Hold
AM workout fasted.

13/02/08
BW: 77.2
Fast: 20h
Session Length: 75min
-500 Jump Rope – 3:50
-Back Squats: 101x5x3
Heavy. Inch it up a tiny bit next time.
-Shoulder Press: 43.5x5x3
Much better than last time but still pretty heavy. Stay put.
-Snatch: 41x3x5
Solid. This was much better. Try 42.
-4 Rounds:
10 Overhead Sit-ups, 8kg DBs
5 Back Ext, 20kg

11/02/08
-Fasting 20h

10/02/08
BW: 78
Session Length: 80min
-500 Jump Rope – 4:05
-Back Squats: 100x5x3
Heavy but solid. Go 101
-Bench Press: 66x5x3
Solid. Barely had last rep. 5 days before I bench again so go 66.5 next
-Cleans: 61x3x5
These were solid. Go 62
-3 sets:
15 Back Ext
15 GHS
-Stretch and foam roller
I am the worlds forgotten boy. Solid session. Walked in on 6 hours of sleep, a bit too much rum from the night before and a fuck load of angst and rage. What better place to be than in the rack? I need to bring hate and rage to the gym more often, I could hardly sit down between sets. Too bad this wasn’t a CF WOD because it would have been a puker. All in due time though…all in due time.

09/02/08
20h Fast
PM Drinking

08/02/08
BW: 77.4
Fast: 13h PWO
Session Length: 70min
-Front Squats: 86x5x3
Heavy. Stay put.
-Shoulder Press: 43.5x5x3
Heavy. A bit too much back bend. Stay
-Weighted Pull-ups: 10kg x 5reps x 5 sets
Was going to do Deadlifts but my back wasn’t feeling the strongest.
-3Rounds:
10 Lying Hip Swings
10 V-ups
Plank 60 sec
Morning work out on an empty stomach and still feeling the workout from a couple days before, which I realize was only like 36hours before so no wonder everything felt heavy. Need more sleep and food.

07/02/08
-Climbing

06/02/08
BW: 77.4kg
Fast: 19h
Session Length: 78min
-Jump Rope – 4minutes
-Back Squats: 99x5x3
Go 100
-Bench Press: 65x5x3
Solid. Go 66
-Snatches: 40x3x4
Tried 42,5 but it was too much. Try 41x3x5
-3 Rounds:
3 Turkish sit-ups, 20kg O-bar
1 Turkish Get-up, 20kg O-bar
1 Windmill, 20kg O-bar
Switch arm
This combo f*&%ing hurt.

04/02/08
21h Fast

03/02/08
BW: 77.6kg
Session Length: 67min
-500 Jump Rope – 4:25
-Back Squat: 98.5x5x3
Heavy but solid. Go 99kg
-Standing Press: 43x5x3
Solid. Go 43.5kg
-Cleans: 60x3x5
Pretty good. Go 61kg

02/02/08
17h Fast
-Climbing

01/02/08
BW: 75.8kg
Fast: 16h Pre-WO
Session Length: 65min
-300 Jump Rope - Not timed
-Front Squats: 85x5x3
Heavy but much better than last time. Go for 86kg
-Bench Press: 64.5x5x3
Solid. Go 65kg
-OH Deadhang Pull-ups: 8/7/6/6/5
-3 Rounds:
10 Lying Hip Swings
10 V-ups
60 Sec Plank

31/01/08
17.5h Fast
-Climbing

30/01/08
BW 95.4AM - 96.6PM
Session Length: 65min
-500 Jump Rope - 3:35
-Back Squat: 98x5x3
Heavy as f*&%. Go 98.5kg
-Standing Press: 42.5x5x3
Solid. Try 43kg
-Snatches: 40x3x3
Solid try 42.5x3x5
-3 Rounds:
3 Turkish sit-ups, 20kg
1 Turkish Get-up, 20kg

29/01/08

16h Fast

28/01/08
Fasting 19.5h