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Looking back at some videos and journals and it's been close to a year since I've done anything but the BOX.

Why is this?

hahahahaaa ... That's what she said!

Cause I love them !

Dec 5th

GPP

Bench 2x50 @ 135
50 push ups
30 chin ups
20 step ups

DONE !!

PHASE 2 * bodybuilding assistance work (hypertrophy)

Wave 2

Military Press 3x3
165
175
185

Incline Press 3x5 (easy ! )
225

Upright Row 2x10
95

DB military PRess 3x12
65's

Rear Lateral 4x15
35

DB Curls 4x12
40's

All in all it was a good workout - I cut a few things short as I was running on time. Sets were all kept 60-90 seconds apart. Tried to be done fast so it was a nice cardio workout also. Even though my speed was faster this time around it was easier to get threw than the last one.

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what happened to our smiley face smiley? it looks all jumbled. :(

Dec 11th wave 2

Deadlift
3x3 ( 365 , 385 , 405 )

rack Pulls 3x3 465

Chin ups 4x10 bodyweight

Barbell Rows 3x15 with 135

Back Raises 2x25

Abs.

Good workout , Hit all my marks


Dec 12th
day off so my cardio was a 20 min HIIT session with the dog.

Shé's cold out tonight !


Dec 16th Wave 2 Bench

3x3 @ 275 , 295 , 315 .

Fat DB bench 4x10 with 80's

Dips 4x15 , bodyweight

Low Cable Flys 4x10 @ 50

Tricep Cable pulldowns. 4x12 @120

The only thing I didn't hit was the board presses.

I was in the gym early this morning ( 5:00 ) on an empty stomach. Drank about 3L of water with aprox 25g BCAA's ( Xtend ). Will have a total of 7L of water today with almost 50g BCAA's throught the day. Fucking love these !

Then slammed aprox 50g of protein with about 70g WMS right after , and when I got to work I ate 3 whole eggs and 4 slices of ww toast.

I will workout tomorrow morning at the same time so I 'm back on scheduale

Good work...especially considering the fuel tank was empty.