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Amazing days and some deadlifts

June 8, 2013

Sun, coffee, BBQ’s, weights, chicken, coffee and more sun has been the main themes the last couple of days which has been brilliant!

It’s just that it is really hard to go from studying and having goals set for each day to complete before the end of it to go to a whole week of doing nothing, it’s really needed but damn I’ve got a hard time adjusting.

Yesterday consisted of a damn good session of deadlifts, chins and some shoulder presses and also dips followed by about an hour of footballing, which I suck at but somehow managing to score.. Very weird, at least I get to work on some cardio :-)

Ending the day with an EPIC BBQ with the guys – I fuelled up with 600 grams of lean Pork Sizzle steaks, 900 grams of home-made potato wedges melted together with mozzarella..

any how, there is more interesting stuff to do for everyone with this type of weather so here goes my session yesterday.

Pre-workout Nutrition

  • 1 Egg White
  • 10 grams of OneWhey – Fitness Guru

 

  • Barbell Deadlift:
    • 60 kg x 5 reps
    • 80 kg x 4 reps
    • 100 kg x 1 reps
    • 120 kg x 1 reps
    • 140 kg x 1 reps – warm up sets up to this one
    • 160 kg x 2 reps  – Main
    • 140 kg x 4 reps  – Main 2nd
  • Standing Barbell Shoulder Press (OHP):
    • 20 kg x 7 reps
    • 20 kg x 5 reps
    • 52.5 kg x 3 reps
    • 45.5 kg x 5 reps
  • Chin-Up:
    • 3 reps
    • 6 reps || weighted || 25 kg
    • 7 reps || weighted || 10 kg
    • 8 reps
  • Dips – Triceps Version:
    • 23 reps
    • 15 reps
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