21-May WOD

1k Row

3 Rounds of –

10x Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Up

10x Sliders

HFS

 

Stretch

 

SWOD:

Barbell Complex – 1 Round Max

1x PC

2x HPC

3x Front Squat

3x Push Press

 

Weight: 62.5kg

 

 

20-May WOD

1k Row

1.25k Run

3 Rounds of –

10x Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

 

Stretch

 

Core:

4x3/3x3sec Torture Twist

3x10 Myotatic Crunch

10x10sec Cat Vomit

3x60sec Plank

 

WOD:

2k Run

Time: 9’18

 

19-May WOD

1k Row

1.25k Run

3 Rounds of –

10x Shoulder Dislocates

10x OH Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

 

Stretch

 

SWOD:

Front Squat 3RM (80kg)

Push Press 3RM (70kg)

 

WOD:

500m Row

30sec Rest

400m Row

30sec Rest

300m Row

30sec Rest

200m Row

30sec Rest

100m Row

Time: Phone died……

 

Stretch

 

18-May Weight Update

Where am I now with the lifestyle change? Pretty good to be honest, still avoiding the junk, but still can be smart with what I eat. Did have a few fizzy drinks, but that’s about it really.

I’ve hit 77kg and prob would have broken it bar I had sinus issues and back on the Anti-Bs for a week, so no training.

That said, the food choices are good so there’s no issues with putting on weight when I am not training.

I am about .2kg away from being 10KG down since the start of the year…. Like seriously 10kg!

I had it in my head that I would be fairly lean with 10kg gone, but I’m not where I would like to be.

This isn’t a sprint and I don’t expect it to be on. In the past yeah, I was expecting to see a massive difference immediately and I was wrong.

I would hope at Christmas that I would be leaner and possibly be able to see some stomach muscles…… but what weight would that be? I am not sure to be honest, I am still carrying weight around my midriff, obviously this is the last place that I really have it. Would I be lean at 74kg, 3KG less than what I am on now? Don’t know to be honest.

It’s funny, it’s not that I am trying to stick at this diet or that I have a goal weight to work too and then can go mad……it’s a new mind-set and lifestyle so we just see how it goes and enjoy it!!

Pictures below: 

Me at 77kg

Collage belo; top right is about 83/84kg, bottom right is about 80kg and left is 77kg..just to compare them.

13-May WOD

1k Row

3 Rounds of –

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

SWOD:

Bench

Power 3x5 (90kg)

Wide 3x5 (80kg)

Narrow 3x5 (45kg)

BO Row 4x6 (55kg)

BO DB Row 3x6 (30kg)

BC 3x6 (20kg)

HC 3x6 (20kg)

RC 3x6 (20kg)

Lat Pull Down 3x6 (50kg)

3 Rounds of -

Rope PD x6 (30kg)

DC x10 (20kg)

Stretch

9-May WOD

1k Row

1.25k Run

3 Rounds of –

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

WOD:

5 Rounds of –

8x TRX PU

8x TRX BW Row

8x 17.5kg DB Squat

30sec rest

Stretch

8-May WOD

2k Row

3 Rounds of –

10x Shoulder Dislocates

10x OH Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch & Mobility Work

6-May WOD

1k Row

1.25k Run

3 Rounds of –

10x Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

SWOD:

Squat 3RM (95kg)

Shoulder Press & Squat 4x5 (40kg-45kg-50kg-55kg)

1.25k Run

Stretch