28-01-2010

20mins cardio/intervals

29-01-2010

speed squats
50kgx8x2

leg press
200kgx10

abs
foam roll

01-02-2010

squat:
barx8
60kgx5
90kgx3
110kgx3

leg press:
200kgx8

abs

foam roll

03-02-2010

squat:
barx8
40kgx8
60kgx5
80kgx8

leg press:
150kgx3x12

abs

foam roll

its my birthday tomorrow, so am getting viciously drunk and probably wont be training the day after.

02-04-2010

bench press:
barx10
40kgx10

smith machine extentions:
3x12

cable side laterals:

3x12

thats all i can do with my hand, benching hurt so i stopped.

02-08-2010

AM: 20mins of HIIT

PM:
foam rolled and stretched

squat
worked up to 110kgx5

leg press
200kgx10

abs

since my birthday last thursday ive been eating the wrong things and drinking to much guinness, so thats over now the diet is back on today.

02-09-2010

AM: 5 hill sprints some steady state jogging.

PM:

SM incline press

lat pull downs

cable side laterals

SM extensions

dumbell curls

i wont post the numbers for these as they are pathetic, the cast on my hand comes off in 6 days so hopefully i can get back to some heavy upper body work then.

my weight was 240 today most of that is probably made up of fat and bloat from the last 5 days of debauchery.

02-11-2010

AM: 100m sprintsx5


PM:

SM incline press

rack lockouts

SM extensions

bent barbell rows

cable side laterals

dumbell curls

i havent posted my training in while but am gonna be a modern day lazarus with this log, am still training will update properly soon.