Captain's Log (some new pictures at last) >>>

Captain T

Thanks ghosty, how have you been mate?

 
Busy, always too damn busy.

Right - I'm on this bulk now for the next couple of months.  Today's diet has been / will be:
 
7.00am: 30g whey, 30g oats, 5 oat biscuits
10.30am: banana, 15 almonds, 15 cashews
12.30pm: 120g chicken, 125g microwave rice, minestrone soup, small bread roll
4.00pm: 120g chicken, 4 oat cakes, banana or apple
7.30pm: 2-3 chappatis, home made chicken curry, handfull cashews
10.00pm: 40g milk pro, evoo
 
Not totalled that lot up but I'm guessing it'll be a surplus to what I'd need for maintenance.

Best of luck mate!

Week 3, Day 5:
Crossfit workout (didn't have a name so I named it) "BRIAN":
For time:
30x HSPU
40x pull ups
50x 15kg swings
60x sit ups
70x burpees
TIME: 13 minutes 54 seconds
TGU: 16.5kg x10 (each side)
 
NOTES:
A new crossfit workout which I quite enjoyed.  I've been wussing out of the crossfit cardio in favour of stationary bike as its too cold to go into the garage to do 15-20 mins of crossfit.  The bike is in the living room so I can play a bit of FIFA 12 at the same time.  To be honest I think I'm going to keep it at 2x bike sessions, 2x crossfit sessions, 3x lifting sessions a week.  The bike is fairly easy going (compared to lifting / crossfit days) so its almost like resting anyway!

kokelly


Best of luck mate!

Cheers

Week 3, Day 6:
Front squat: 75kg x5, 75kg x5, 75kg x5, 80kg x5, 80kg x5, 80kg x3, 80kg x4
Flat bench: 100kg x5, 100kg x2, 95kg x5 + 20 press ups
BB row: 85kg x5, 80kg x5, 80kg x4
Crossfit workout "JACK":
10 x 40kg push press + 10 x 20kg swing + 10 x tuck jumps
20 mins AMRAP
ROUNDS: 12 full rounds + 10 push press + 5 swings
 
NOTES:
Solid crossfit workout!  Legs are completely shot now!

Nice looking crossfit, is that one you made up? I could prob use it offshore but use DB throughoits lol.

Captain T


Week 3, Day 6:
Front squat: 75kg x5, 75kg x5, 75kg x5, 80kg x5, 80kg x5, 80kg x3, 80kg x4
Flat bench: 100kg x5, 100kg x2, 95kg x5 + 20 press ups
BB row: 85kg x5, 80kg x5, 80kg x4
Crossfit workout "JACK":
10 x 40kg push press + 10 x 20kg swing + 10 x tuck jumps
20 mins AMRAP
ROUNDS: 12 full rounds + 10 push press + 5 swings

NOTES:
Solid crossfit workout!  Legs are completely shot now!

Sweet session bud!

Ox

Captain T


Week 3, Day 6:
Front squat: 75kg x5, 75kg x5, 75kg x5, 80kg x5, 80kg x5, 80kg x3, 80kg x4
Flat bench: 100kg x5, 100kg x2, 95kg x5 + 20 press ups
BB row: 85kg x5, 80kg x5, 80kg x4
Crossfit workout "JACK":
10 x 40kg push press + 10 x 20kg swing + 10 x tuck jumps
20 mins AMRAP
ROUNDS: 12 full rounds + 10 push press + 5 swings

NOTES:
Solid crossfit workout!  Legs are completely shot now!

Sweet session bud!

Thanks mate - I was due a solid session like that after the couple of wussy bike sessions this week!  I was truly knackered after - body had no energy although I was still chatty after the no xplode I took!

MMA4life


Nice looking crossfit, is that one you made up? I could prob use it offshore but use DB throughoits lol.

 
Na didn't make that one up - it was on the Thames Crossfit website but I added in the tuck jumps as don't have the 24 inch box to jump onto.  If I did I expect i would have completed far fewer rounds!

Week 3, Day 7:
Rest - apart from an hour or so of shovelling snow!

Week 4, Day 1:
Rest - didn't fancy training before having to cope with the rubbish london transport system after the weekends snow so took a rest day today!

Week 4, Day 2:
PUSH
Back squat: 87.5kg x8, 95kg x4, 87.5kg x7
Decline bench: 100kg x3, 92.5kg x6, 92.5kg x3
Superset:
A: HSPU: BW x10, x9, x8
A: Lat raise: 13.75kg x11, x10, x9
B: Flyes: 17.75kg x12, x10, x8
B: Skullcrushers: 17.75kg x12, x10, x8
Crossfit workout "SONIA":
21/15/9 x 40kg overhead squat
21/15/9 x BW dips
TIME: 4 minutes 12 seconds

Week 4, Day 3:
Rest
 
Away for work in Hull - so unable to train as came up last night and there was no gym in the hotel.
 
Went out for an amazing steak dinner with the big boss and another chap last night - surreal at dinner with 2 guys worth a combined £150m+

Week 4, Day 4:
PULL
Rack pull: 177.5kg x2, 172.5kg x2, 160kg x5
Lat pulldown: 65kg x6, 65kg x4, 60kg x7
Superset:
SLDL: 92.5kg x8, 92.5kg x6, 90kg x7
DB row: 36.5kg x8, 36.5kg x6, 36.5kg x5
Crossfit workout "NASTY GIRLS"
50x squats
7x pull ups
7x HSPU
10x 40kg hang cleans
3 rounds
TIME: 8 minutes exactly

Week 4, Day 5:
Crossfit workouts "FRAN":
21/15/9 x 40kg thrusters
21/15/9 x pull ups
TIME: 3 minutes 17 seconds
100s (made up by me):
100 x 10kg swings
100 x 10kg reverse lunge
100 x 10kg crunches
TIME: 8 minutes 28 seconds

Get some updated pics up man :P

Get some updated pics up man :P

NinjaTurtle


Get some updated pics up man :P

Seeing as you asked twice mate - I may just do that!

Week 4, Day 6:
Front squat: 82.5kg x5, 85kg x5, 90kg x3, 85kg x4, 80kg x5
Flat bench: 102.5kg x3, 100kg x3, 95kg x4 (+8 clapping press ups after each set)
BB row: 87.5kg x4, 85kg x5, 80kg x5
Deadlift: 100kg x5, 110kg x4
Tumminello complex: 15kg x 5 rounds:
8 x overhead squat
8 x swings
8 x bent over row
8 x reverse lunge
8 x diagonal chops
Gunz: CGBP + overhead extension
 
NOTES:
90kg front squat is a PB for me!  Might hit 100kg some day soon!
 
Did a little deadlifting as haven't done it for a while and last time I pulled something in my back so I took it easy.
 
While doing CGBP I lost my grip on the bar with my left hand and dropped it from the top of the movement - luckily I'd set the spotter arms in the right place and it caught the bar otherwise there may be a couple of cracked ribs!

Looks like your shifting some good weight along with the cross fit stuff mate, what are you weighing these days?