Workout Progress Log

[Dantes]

06/09/2010

Gym is still shut

600m Warm Up Run

KB Snatches

15-15 Protocol

6 reps/set

25 total sets

Stopped due to calluses bleeding and lower back seizing.

Pull Ups x3x7

1 set every 15 seconds.

Food

Breakfast - Proatmeal (1 Cup Oatmeal, 1 Scoop Protein powder, 1.5 Cup of milk)

Lunch - 4 Egg Omelet with Muscles and Spinach, Small bowl of yogurt.

Snack - Small Can Tuna, Large can chicken, Cottage cheese. Simple, easy, quick, protein

[Dantes]

07/09/2010

Gym is still shut! Fricken civil engineers and there structural testing.

Warmup

900m Run

As Circuits

10 Staggered Plyometric Pushups

5 Pull Ups

5 1 arm strict Mil.Press (KB, 16kg)

10 Jump Squats

10 Jump Lunges

8 Hanging Leg Raise

20 Mountain Climbers

2 min rest between circuits

5 circuits completed

Food for the day:

Breakfast - 3 Egg omelet with ham and cottage cheese (and a splash of butter for the pan) Yum!

Early Lunch - 2 Ham and Cheese toasties

Post workout - Whey protein shake in skim milk

Mid Afternoon - 2 Cans of Tuna, 4 Muscles on a bed of spinach.

Dinner - Fried Rice with Mince and Egg

[Dantes]

8/09/2010

2km Run in the rain to pick up my car from the bar.

30 min game of touch rugby (lost )

Food:

Brunch - Proatmeal

Snack - Beef Jerky

Lunch - 3 Eggs, scrambled, Ham, Muscles, Spinach, Cottage Cheese

Snack - Peanut Butter, Almonds

Dinner - Chicken Pasta

After Dinner - 1/4 of Giant Foods Breakfast Muffin.

[Dantes]

09/09/2010

So my super secret plan to get a 1 week free gym membership failed miserably.

My Gym reopens on the 15th of september

Workout (am)

Circuit 1 (x3)

Pull Up

KB Snatch

Dips

KB Row

30 sec each exercise

1 min break between circuits

Circuit 2 (x3)

Racked Squat

Jump Lunge

Leg Raise

Mountain Climber

30 sec each exercise

1 min break between circuits

Superset 1 (x2)

10 Round the head with KB

10 Divebomber Press Up

Food:

Breakfast - 2 eggs scrambled

Post workout - Whey protein shake

Late Lunch - 2 Protein Pancakes with Yogurt, 1 oz Almonds

Dinner - Beef and Pasta

Late Night - 2 Massive Hot Dogs, 1 Chocolate donut. I slipped.

[Dantes]

10/09/2010

Gym Still shut

Workout

"The Hangover Cure"

Side Pull ups

5x5

Supersets

10 Beyond the Range Plyo pushups

10 ATG BW Squats

x5

2 min constant KB movement

2 min jump rope.

I feel better now

Food

Breakfast - 3/4 Leftover hot dog, proceeded to throw away all the takeaways I bought last night at that point.

Lunch - 2x Protein pancakes with an orange

Snack - 2xPBnJ sandwiches, Small lemon sorbet icecream

Dinner - Thai food, sweet and sour chicken with rice

After Dinner - some random party food at a friends 21st, pizza etc.

[spezzy]

i'm not sure what i would do if my gym closed for a few weeks. that would completely throw me off my routine.

good job keeping up with it!

also, this: 10 Staggered Plyometric Pushups just sounds painful

[Dantes]

Honestly Spezzy it feels like a part of me is missing hahaha. I think I'm a bit of a junkie to be honest.

11/09/2010

Morning Workout

400m Warm up Run

Chin Up

BW x15x2

BW x12x1

BW Squats

BW x100x3

Dips

BW x20x3

Jumping Lunges

BW x50x3

Reverse Curls

20x3

2 min rest sets.

Fairly relaxed workout, took it pretty casually and generally just enjoyed it

Food:

Breakfast - 4 Egg omelet with ham and spinach

Snack - Protein Shake

Lunch - Muscles and Cheese on toast

Snack - 2x Protein pancakes with yogurt

Dinner - Chicken Chow Mein

After Dinner - 4 pieces of bread, PB, Jam, 2 Eggs.