Training Log

Surviving The Christmas Bloat

Besides feeling like a bloated whale from all things Xmas, everything went relatively awesome this week.

Here’s what I did this week:

Monday, December 17th, 2018

BW: 77kg

Bike: 5 minutes

Dynamic Warm-up: 10 minutes

Feet Up Bench Press: 45(20)X10, 100(45)X4, 110(50)X2… 126(57.5)X4X8

Lat Pull Down: 100X3X12

DB Tate Press: 25X3X12

Cable Biceps Curls: 27.5X3X12

Bike: 10 minutes

Duration: 1hr

Tuesday, December 18th, 2018

BW: 77kg

Dynamic Warm-up: 10 minutes

SSB Squat: 45(20)X8, 154(70)X4, 198(90)2… 231(105)X4X8

Sumo Deadlift(2s pause): 264(120)X3, 308(140)X1… 325(147.5)X3X5

Belt Squat: 90X3X10

Duration: 1.5 hours

Wednesday, December 19th, 2018

BW: 77kg

Bike: 5 minutes

Dynamic Warm-up: 5 minutes

Bench Press(2s pause): 45(20)X8, 110(50)X4, 143(65)X1… 159(72.5)X3X4

DB Seated OH Press: 50X4X8

Chest Supported Rows: 35X3X12

Duration: 1hr

Thursday, December 20th, 2018

BW: 76.6kg

Dynamic Warm-up: 10 minutes

Low Bar Squat: 45(20)X8, 154(70)X5, 220(100)X3, 264(120)X1, 297(135)X1… 314(142.5)X4X6

Conventional Deadlift: 264(120)X2, 308(140)X1… 341(155)X4X6

GHR: 3X12

Duration: 1.75 hours

Friday, December 21st, 2018

OFF

Saturday, December 22nd, 2018

BW: 77kg

Dynamic Warm-up: 10 minutes

Competition Bench Press: 45(20)X8, 100(45)X4, 132(60)X2, 165(75)X1… 181(82.5)X1X1, 159(72.5)X4X6

Inverted Rows: 10X3

Cable Triceps Press Downs: 62.5X3X10

DB Hammer Curls: 20X3X10

Assault Bike: 10 minutes

Duration: 1 hour

Sunday, December 23rd, 2018

BW: 76.4kg

Assault Bike: 5 minutes

Dynamic Warm-up: 5 minutes

Competition Bench Press: 45(20)X8, 100(45)X4, 143(65)X2… 159(72.5)X4X5, 159(72.5)X1X6

BB Pull Over: 30X3X10

Cable Curls: 32.5X3X10

DB Tate Press: 25X3X10