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Date: 18/05/2023 Weight: 88.9kg Workout: 36min Wanted to take it a bit lighter on the squats to see if it would affect my bench, also knees still not feeling 100% so wanted to focus more on the strengthening the knee so I brought out my janky slant

Date: 17/05/2023 Running day 8 After the slaughter on Monday 250 took it a bit easier today. Could feel a bit of a niggle in my knees from the previous days run and workout so didnt push through it but wanted to get a bit of blood in

Date: 16/05/2023 Weight: 88.9kg Workout: 45min -- Not feeling like writing to much about todays workout so just jotting down what I did. Squat 3x10 (2min rest) set1. 100kg set2. 100kg set3. 100kg Bench 4x10 (2min rest) set1. 72.5kg set2. 72.5kg set3. 72.5kg set4.

Date: 15/05/2023 Running day 7 Intervals. I knew going into this, this was going to be a challenge. The run was warmup for 10min ( approx 1.3m ) then 10 rounds of 30sec @70-75% run, 1min recovery. This was fun and vomit inducing at the same time, but lead

Date: 12/05/2023 Weight : 89.8kg Workout: 30min -- Decided to do a heavy session, so went with Deadlifts and OHP Deadlifts (3-4min rest) Warmup with some controlled 70kg then some speed reps. set 1. 120kg x 5 reps set 2. 140kg x 5 reps set 3. 160kg x

‌‌ Date: 10/05/2023 Weight: 89.5kg Workout: 50m High bar back squat 3x10 (2min rest) Calfs were a bit tight after the run the other day but felt strong in the legs so decided to go for 100kg for working sets, but had a good warmup with 70,80,

Date: 11/05/2023 Running day 6 Did a 3Km followed by a short burst. I wanted to see how long I could sustain a pace that would give me a 20m 5Km. Pace I used this as a warmup to get into that areobic state as I knew the

Date: 09/05/2023Running day 5‌             ‌ Another 5K in the bag, and a slightly quicker pace, maybe I can get to the 20m 5K mark at some point in the future. For now I am happy with the fact I have made it this far. ‌Splits are below So over

Date: 03/05/2023 Weight: 89.2kg The Workout: 51mHigh bar back squat 3x10 (2min rest) My legs weren't as jelly as I thought they would be after the run yesterday so started on 90kg. 90kg felt good for the first set so steadily increased each set and all felt

Date: 02/05/2023Running day 4Todays run started a lot earlier than normal, I bumped into an old friend from high school over the weekend and it was amazing to see him as it's been a good few years. What was even more amazing was I find out he lives

Date: 28/04/2023Running day 3Added an extra lap today, but dropped the pace to see if at the end how quickly I could recover. Managed a greater distance but dropped pace vs previously but recovery, I was back to normal breathing within a few minutes, I really would like

Date: 27/04/2023 Weight: 89.2kg The Workout: 50m High bar back squat 3x10 (2min rest) Warmup felt tough and felt tight in the hole, but spent some more time at the bottom streching out. Then on to 70kg for a few, then 80 then onto the working sets:

I tried running again So the last time I ran was in 2020 during the great pandemic lockdowns (Yes there were more than one) With summer round the corner I thought i would add some cardio to my workout routine. Started off easing in with a few laps of a

Date 19/04/2023 Weight: 90.1kg The Workout: 50min Front squats: 3x10 ( Rest times 1:30-2:00m ) Started out streching and getting deep in the hole with the bar then threw on the 25kgs. Working sets: Set 1. 80kg Went to deep and ripped a clean hole crotch to