Logbook for Saturday, August 13, 2011


A1.B.Sqt@ 30×1; x 3-4; x 5; rest 10 sec
A2.COVP chins; x 10-12; x 5; rest 180 sec

R1: 145(4)/12
R2: 155(4)/12
R3: 165(4)/12
R4: 170(4)/12
R5: 175(2)/12

Tempo was on the pause at the top was gone after R3…had to really focus on each rep which had me pause at the top longer

B. DB reverse lunge from 2” step; x 20 total; x 4; rest 60 sec

Used 1.5pood KB/hand, first 2 sets unbroken…3rd set rested on 9 and 12, 4th set rested on 10 and 15
Oh my god I hate these…they are brutal!

C. GHD sit-ups @2020; x 10-12; x 5; rest 60 sec

Done…hard to go that slow, but a good way to finish…


3 eggs w/ whipped butter
1/2 cup blueberries and 1/2 banana
cashew butter
1 Max Liver
2 Max Glucose

Pot of coffee w/ half and half

3 sliders (no bun) and 1 little brownie (gross).

Steak salad w/ cranberries, parmesan, avocado, olive oil and balsamic

1/2 bottle wine
4 snickerdoodle cookies and about 15 little brownies…feel sick now


8 hours….didn’t want to get up though…


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