Week 5 day 4 workout

Back squats

115kg x 11reps

was supposed to be 15-20 reps but jumped up weight too much, should have went to 112.5kg

Presents from Brian and Jools

How well do they know me

Bottle of wine
Bottle of olive oil
Bottle of Hot pepper sauce
Almonds
Mackerel filets
Peanut butter

and



the Dog the Bounty Hunter Book!!!

T-shirts and street art

Went out for lunch and then went to the cinema with Jackie today for my birthday and had a wee wander around Hamilton Shopping centre before we went in. I have always liked the street art that is in Hamilton especially the wee dogs, but always forget to get photographs. Thee are a couple of new ones that I havent seen before but didnt have time to get them on camera. I also got a package through the post from Colm at http://www.crossfit.ie. I got another t-shirt from my sister and brother in law with Airbourne on it so wil get a photo of that as well.

Birthday workout

Met-con

"Gnasher"

3 rounds for time of

300m row
10 kb snatch ( 5 per arm) 24kg
15 push ups
20 russian swings 24kg

time 8mins 57sec

doing more later

The worlds most awesome photograph

Was in the supermarket today and noticed all the Christams books were out on the shelves, all the biographies and celebrity cook books. Two books that I noticed straight away. First one was the Ray Mears new one - Ray Mears - Vanishing-World. had a look and it was a bit rubbish, all arty photographs.

Then I noticed the most awesome biography ever.

Dog the Bounty Hunter - You Can Run Cant Hide

After a quick glance through the book, I had a look at the photographs and found "The Worlds Most Awesome Photograph" - Dog the Bounty Hunter and Chuck Norris together.

The caption under the photo said " Dog and Chuck met to discuss Davies awesome shorts"

Week 5 day 2 workout

Deadlifts

152.5kg x 3
152.5kg x 3
152.5kg x 3

then

120kg x 15 reps
1min rest
120kg x 12 reps
1min rest
120kg x 9 reps

The 21-15-9 set killed me.

Week 5 day 1 workout

Back squats

Warm up sets 40, 60, 80, 100kg - mix of reps 5, 3 and singles

Work sets

3 x 112.5kg
3 x 112.5kg
3 x 112.5kg

My legs were so sore after Saturdays squats that I wasnt sure how this would go, but the squats were good.

Deadlift by Ripp

I just love this video of proper start position for the deadlift by Coach Rippetoe.

dapper man

This was tonights ensemble for weightlifting - Lifting shoes, 2 pairs of socks, Awesome shorts, T-shirt, big jumper and finally cool hat

Week 4 day 5 & 6 workout

Playing catch up as I didnt get my squats done yesterday

Back Squat -

warm up 20kh, 40kg, 80kg

Work set - 12 reps - 1min rest - 9 reps - 1 min rest - 6 reps done with 110kg

then

Shoulder press. Because I crunched my neck last week I dropped the weight a bit

Work set - 40kg x 5 reps x 3 sets

then 35kg at 15 reps - 1 min rest - 6 reps....was supposed to be 12 reps then 6 reps but felt it in my neck again so called it a day there