18/07/12 - Upper

W/Up - 3 Rounds - 8xNeutral Pull Up, 10xPush Up

1 - Incline D/Bell Bench - 3x15,15,12 @36kg

2 - Pull Up - 4x6@B/W

3.1 - Seesaw Press - 3x10,10,8 @22kg
3.2 - Delt Flys - 3x10@10kg

4 - D/Bell Shrug - 3x10@54kg

5.1 - B/Bell Curls - 3x10@30kg
5.2 - Tricep O/Head Press - 3x12@25kg

6 - 5 Rounds of 2xD/Bell Snatch@28kg, 6xBurpees - 4Min30

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20/07/12

1 - Clean and Press - 3x 3@75kg,80kg,80kg

2 - Deadlifts -

10x90kg, 8x120kg, 8x140kg, 6x160kg,

1x180kg, 1x190kg (straps), 1x200kg(straps),

1x210kg (straps), 1x220kg (straps and not pretty but went up)

220kg is my heaviest deadlift and happy with it but going to leave singles and go to 3x3/5x3 and work up from around 190kg.

3 - Jump Squats - 5x3@75kg

4 - Was to be dumbell shouldering but had to cut short workout.

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21/07/12 -

1 - Deck of Cards

Hearts - Burpee
Diamonds - Push Ups
Clubs - Mountain Climbers
Spades - Squats
Joker - Crunch

Time 17.30

This is best time for this workout by around 2 minutes, face cards only at 10reps still

2 - Abs Circuits

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23/07/12

W/Up - 3x 8xChin Ups/10 Push Ups

1 - Dips - 12xB/W, 12xB/W, 8x20kg, 8x25kg, 8x30kg, 8x30kg, 8x25kg

2.1 - B/Bell Bench - 4x10@75kg
2.2 - D/Bell Row - 4x8@50kg D/Bell

3.1 - Lat Pull Down - 3x10@65kg
3.2 - D/Bell Pull Over - 10x36kg, 10x40kg, 10x40kg

4.1 - Cable X-over - 3x10@30kg
4.2 - Pulley Row - 3x10@45kg

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25/07/12

W/Up - B/Bell Complex - 2x30kg

1 - Squat - 10x50kg, 10x70kg, 10x90kg, 6x110kg, 3x4@120kg

2 - B/Bell Lunge - 3x8@65kg

3.1 - Calf Machine - 3x20@65kg
3.2 - Leg Ext Machine - 3x8@75kg
3.3 - Leg Curl - 3x8@70kg

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30/07/12 -

Warm Up - B/Bell Complex 2x7 @30kg Clean, F/Squat, Press, B/Squat, Press

1 - Clean and Press - 3x3@80kg

2 - Deadlifts - 5x5@160kg

3 - D/Bell Shouldering - 3x6@44kg

Short and fairly heavy workout to get back into it, hard weekend which involved missing the gym Friday and Saturday

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01/08/12

1 - 5 Rounds of 10xBurpee/10xPushup - 4.30

2.1 - B/W Squat - 20, 30, 30, 30
2.2 - B/W Lunge - 10, 15, 15, 15 E/S

3.1 - V Pull Up - 3, 6, 9, 9, 6, 3
3.2 - Steep Incline Pushup - 6, 12, 18, 18, 12, 6

4.1 - K/Bell Swings @24kg - 15, 15, 15, 15, 15
4.2 - Raised Pushup - 10, 10, 10, 10, 10

5.1 - Cable Low Curl @20kg - 10, 10, 10
5.2 - Tricep Rope @40kg - 10, 10, 10
5.3 - Cable High Curl @20kg - 10, 10, 10

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03/08/12

1 - Front Squat and Press - 3x6 @ 60kg

2 - B/Bell Lunge - 3x6 @ 70kg

3 - D/Bell Row - 3x10@48kg D/Bells

4 - Incline D/Bell Bench - 3x6, 8, 10@44kg D/Bells

5.1 - Chin Up - 4x5 @ +10kg
5.2 - D/Bell Swings - 4x10@ +14kg Each Arm

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04/08/12 - Taken from Crossfit Linda

10,9,8,7,6,5,4,3,2,1, of

Bench - 80kg

Clean - 60kg

Deadlift - 120kg

Time Taken 33 Minutes

Wanted to try this so done it with a mate, weights should be Bench 92kg, Clean 70kg and Deadlift 135kg.
Only had two bars so had to add/subtract weights for cleans and deadlifts

Quite a tough workout regardless

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06/08/12

- Warm Up

3 Rounds of 6xChin Up/10 Push Ups

1 -D/Bell C+P Each Side - 4x28kg, 4, 4, 4 x 30kg D/Bell

2 - D/Bell Snatch Each Side - 4, 4, 4 x 40kg 4x44kg D/Bell

3 - Squat - 4x5@110kg

4.1 - Pull Up - 4x5@B/W
4.2 - Push Up - 3x15@15kg Plate on Back 1x15@B/W

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