Not sure what happened could not get onto the site for days and now that I am back in half the posts have disappeared, so I will have to update everything today
PS: Yes it is deep in the back ground and yes really enjoying these workshops and learning heaps, will get to as many as I can!!
Thursday 18th of January 2012:
Road run/walk - 5.8km in 43.30 minutes.
Friday 19th of January 2012:
10 x 10 second HIIT stationary bike sprints with 50 seconds rest, covered 5.7km in 10 minutes.
then
SQUAT:
109.8kg 5 sets of 5 reps
127.8kg 2 sets of 2 reps
132.2kg 1 set of 1 rep
136.6kg 1 set of 1 rep
BENCH PRESS:
79.6kg 5 sets of 5 reps
BENT OVER ROWS:
76.6kg 5 sets of 5 reps
BARBELL CURLS (ezy curl bar):
23kg 1 set of 25 reps
TRICEP EXTENSIONS (trap bar):
25kg 1 set of 25 reps
Saturday 20th of January 2012:
Plenty of Bench Pressing from light form sets to heavy sets of 3-5 reps, some competition style paused benching to 120kg and right up to a new PB of 130kg
(up over 7kg from 122.64kg). Tried for 135kg but failed, may be next time
Learned there is more to benching than just lifting heavy shit
[ame=http://www.youtube.com/watch?v=VqjCDbX3_5Q&feature=player_embedded]Workshop 21.1.12 - YouTube[/ame]
Sunday 21st of January 2012 : rest day