Jorgasms, if you will.
Jorgasms, if you will.
Tuesday 12/11/2013
Macros: 218/546/66
- Squat: 132.5 x 3
- Bench: 90 x 3
- Dead: 170 x 3
- Press: 65 x 3
- GPP: Banded GM/GHD Situp/KB Swing/Box Jump x 3 x 10
- Rower: 6 20s rower sprints 1:40s rest
Got some real bad tendonitis in my left elbow. Real fucking bad.
Thursday 14/11/2013
Macros: 247/356/77
- Squat: 132.5 x 3
- Bench: 90 x 3
- Dead: 170 x 3
- Press: 65 x 3
- GPP: Dip/DB Row/EZ Curl/Push Down
Friday 15/11/2013
Macros: 221/554/71
- Squat: 132.5 x 3
- Bench: 90 x 3
- Dead: 170 x 3
- Press: 65 x 3
- GPP: GHR/GHD Sit Up/KB Swing/Box Jump x 3 x 10
- Rower: 6 20s rower sprints 1:40s rest
Apart from my left elbow, I'm feeling very fresh after this deload and keen as to start my next block.
them carbs.
Just sat front row watching Dan Green take back his world record. 1002.5kg.
Nice to see your log, congrats on becoming a teacher.
Monday 18/11/2013
Marcos: 239/411/76
- Bench: 102.5 x 1/96 x 4 x 4 (first and last reps paused)
- Incline: 85 x 4/90 x 4/85 x 2 x 4
- Weighted Neutral Grip Chin: 20 x 3 x 8
- DB Bench: 75 x 2 x 8/65 x 10
- Armz
Tuesday 19/11/2013
Macros: 217/617/68
- Squat: 150 x 1/140 x 4 x 4
- Rack Pull (mid shin): 140 x 4/150 x 4/160 x 2 x 4
- Good Morning: 40 x 3 x 10
- GHR: 5 x 3 x 12
- GHD Sit Up: 5 x 3 x 12
- Prowler: 8 20s sprints 1:40s rest
Last edited by Jordan Vanderkroft; 11-19-2013 at 04:11 AM.
Thursday 21/11/2013
Macros: 241/412/79
- Press: 72.5 x 1/67.5 x 4 x 4
- Close Grip Bench: 95 x 4/100 x 4/95 x 2 x 4 (first reps paused)
- DB Row: 42 x 2 x 10/37 x 15
- DB Incline: 64 x 2 x 10
- Armz
Friday 22/11/2013
Macros: 217/618/66
- Deadlift: 190 x 1/180 x 4 x 4
- Safety Bar Squat: 110 x 4/120 x 4/130 x 2 x 4
- GHR: 5 x 3 x 12
- GHD Sit Up: 7.5 x 3 x 10
- Rower: 6 20s rower sprints 1:40s rest