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No man can eat 50 eggs...

  • 22-04-2014 2:42pm
    #1
    Subscribers Posts: 6,408 ✭✭✭


    About time I started one of these logs, it may be of interest to some people and it will keep me honest..

    just finished a ~20 week bulk where average cals were 3750 gained 10kg

    Current Stats:
    BW 82.5kg
    Squat: 130kg
    DL: 170kg
    Bench: 82.5kg

    Short term goal (12-14 weeks)

    Get down to ~10% BF, maintain or slightly increase my main lifts.

    Medium term goal (6 months)

    3 plate squat, 4 plate DL and bench my (new) bodyweight for 5 reps.

    Longish term goal (18months)

    Weigh 82.5kg (lean) and enter a competition for the craic

    Current training / nutrition

    I was gaining approx 1lb a week at 3750, so 3250 is maintenance at my activity level so 2750 should have me losing a pound a week. Science...

    Macros during bulk were

    Protein: 250g Fat: 150g Carbs: 450g

    New macros:

    Protein: 225g Fat 125g Carbs: 150g

    I will cut more carbs to create a bigger deficit when I stall.

    Have a knee injury at the minute so it seemed like a good time to concentrate on some upper work. Running Smolov Jr for bench and throwing in shedloads of pullups too.

    In 2-3 weeks I hope to start another fine COH prescribed program full of squats, lunges and DLs... bring it on!


«13456716

Comments

  • Subscribers Posts: 6,408 ✭✭✭conzy


    Good session today

    Bench
    Smoloj Jr Week 2 Day 1

    10 x 20kg
    8 x 40kg

    Then 6 sets of 6 x 57.5kg

    Saturday I did 10 x 3 x 67.5kg, set 4 was tough but it got easier after that.. Getting used to bench pressing heavy (relative to me :() repeatedly is helping a lot, form is getting better and im getting really tight

    Pullups

    Purple Band, Shoulder width grip

    9 reps
    8 reps
    7 reps
    6 reps
    5 reps

    Preacher Curl

    Never did these before, felt good

    12 x empty EZ curl bar (Nobody knows how much these weigh 7.5? Must weigh it the next day)
    12 x EZ bar + 12.5kg
    12 x EZ bar + 12.5kg
    12 x EZ bar + 12.5kg

    Lat Raises

    12 x 10kg
    12 x 10kg
    12 x 10kg

    Russian Twist

    20kg plate 3 sets of 22

    Tricep Pushdown

    One arm at a time feelsgoodman.png

    12 x pin2
    12 x pin2
    9 x pin2 couldnt get the 12 reps

    Today i've been eating:

    Eggs, Ham, Roast chicken, Meatballs, Peanut Butter, tomatoes, peppers. onion, kiwi, bananna, yoghurt

    cals: 2788 protein: 222 fat: 148 carbs: 139


  • Subscribers Posts: 6,408 ✭✭✭conzy


    Quick session tonight

    Messing with the red band to warm up

    Pullups

    Purple Band, Shoulder width grip

    9 reps
    8 reps
    7 reps
    6 reps
    6 reps

    Barbell Shrugs

    12 x 60kg
    12 x 80kg
    12 x 100kg
    8 x 120kg
    6 x 140kg

    *edit The above originally said barbell row instead of shrug, It will be a few years before I can row 140kg :D


  • Subscribers Posts: 6,408 ✭✭✭conzy


    Bench

    Smolov Week 2 Day 2

    10 x 20kg
    8 x 40kg
    6 x 50kg

    7 sets of 5 x 62.5kg

    Pullups

    Purple Band, Shoulder width grip

    9 reps
    8 reps
    7 reps
    7 reps
    6 reps

    Lat Raises

    12 x 10kg
    12 x 10kg
    12 x 10kg
    12 x 10kg

    Today i've been eating: Roast chicken, lots of frozen veg, pork medallions, peanut butter, banannas, greek yoghurt, whey, coconut

    cals: 2725 protein: 224 fat: 131 carbs: 155


  • Subscribers Posts: 6,408 ✭✭✭conzy


    Work party friday night so it was a hungover session, failed the prescribed smolov work, kicking myself because I know I would have gotten it if I wasnt dying.. I was also in a crap gym at home in kilkenny and took ages for the one bench to be free.. So generally a shíte session. Looking forward to being back on home turf and not hungover for the next one

    Bench

    Smolov Week 2 Day 3

    10 x 20kg
    8 x 40kg
    6 x 50kg

    Should have been 8 sets of 4 x 67.5, heres how it went down...

    4 x 67.5kg
    4 x 67.5kg
    4 x 67.5kg
    3 x 67.5kg
    4 x 67.5kg
    3 x 67.5kg
    4 x 67.5kg
    3 x 67.5kg
    3 x 67.5kg did this as punishment just to get the volume i missed in

    Pullups

    Purple Band, Shoulder width grip

    9 reps
    8 reps
    8 reps
    7 reps
    6 reps

    Pendlay Row

    8 x 20kg

    8 x 50kg
    8 x 50kg
    8 x 50kg
    8 x 50kg

    Barbell Curls

    12 x 30kg
    12 x 27.5kg
    12 x 25kg
    12 x 20kg


  • Subscribers Posts: 6,408 ✭✭✭conzy


    Good session this morning

    Bench
    Smolov Jr Week 2 Day 4

    10 x 20kg
    8 x 40kg
    6 x 55kg

    10 set of 3 x 70kg surprisingly easy

    Pullups
    Purple Band, Shoulder width grip

    9 reps
    9 reps
    8 reps
    7 reps
    6 reps

    Barbell Shrugs

    12 x 62.5kg
    12 x 82.5kg
    12 x 102.5kg
    8 x 122.5kg
    6 x 142.5kg

    OHP

    Strict, glutes tight no cheating

    5 sets of 5 x 40kg

    Haven't done them in ages, felt good

    Preacher Curl

    12 x empty bar

    3 sets of 12 x 21kg


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  • Subscribers Posts: 6,408 ✭✭✭conzy


    Trained in the evening today

    Bench

    Smolov Jr Week 3 Day 1

    10 x 20kg
    8 x 40kg
    6 x 52.5kg

    6 set of 6 x 60kg this was definitely tougher than 10 x 3 x 70kg

    Pullups

    Purple Band, Shoulder width grip

    10 reps, 9 reps , 8 reps, 7 reps ,6 reps

    Pendlay Row

    8 x 20kg

    4 x 8 x 55kg

    Lat Raise

    4 x 8 x 12.5kg these were tough but its time i upped the weight on these

    Barbell Curls

    12 x 31kg
    12 x 28.5kg
    12 x 26kg
    12 x 21kg

    each set was as tough as the last even though the weight was dropping!

    Tricep Pushdown

    One arm at a time

    12 x pin2
    12 x pin2
    20 x pin1 + 1kg

    Today i've been eating: mince, roast chicken, whey, peanut butter, kidney beans, peppers, frozen veg, strawberries

    cals: 2503 protein: 246 fat: 113 carbs: 121


  • Subscribers Posts: 6,408 ✭✭✭conzy


    More physio on the knee tonight, hamstring was very tight too so got some acupuncture / sports massage very painful but worth it. Have the all clear to start some calf raises and body weight squats etc should be back squatting within the next few weeks. Never thought id spends afternoons day dreaming about squatting and deadlifting!

    Today Ive been eating: eggs, steak, mince, kidney beans, peppers, green beans, broccoli, peanut butter, whey, milk

    cals: 2507 protein: 231 fat: 108 carbs: 143

    Big drop in weight over the last fortnight (~2.5kg) but thats because of the huge carb reduction.. Waiting for it to stabilise and hoping to continue to lose about 1kg per fortnight

    Friday tomorrow so its a Pablo's Burrito at lunch. aww yis


  • Subscribers Posts: 6,408 ✭✭✭conzy


    Bench

    Smolov Jr Week 3 Day 2

    10 x 20kg
    8 x 40kg
    6 x 55kg

    7 sets of 5 x 65kg

    Pullups

    Purple Band, Shoulder width grip

    10 reps, 9 reps , 8 reps, 7 reps ,7 reps

    DB OHP (seated)

    5 sets of 5 x 17.5kg these felt great

    Preacher Curl

    12 x empty bar
    12 x 22.5kg
    12 x 22.5kg
    12 x 22.5kg

    Russian Twist

    20 x 25kg
    20 x 25kg
    20 x 25kg

    Amazing the difference 5kg makes, this was tough, i was pinching a 10 and a 15 together

    Rehab stuff

    3 sets of 12 bodyweight calf raises on a step

    3 sets of 12 step ups

    Didnt end up in snap city, great success

    Thinking of rock climbing tomorrow if the leg isnt sore, otherwise it will be more pullups and heavy shrugs


  • Registered Users Posts: 7,017 ✭✭✭COH


    conzy wrote: »
    Bench

    Thinking of rock climbing tomorrow if the leg isnt sore, otherwise it will be more pullups and heavy shrugs

    Rock climbing is an integral part of any bench specific program. I recommend super-setting with cliff diving (once you get to the top like). That way you have vector specific balance in your injuries :pac:


  • Subscribers Posts: 6,408 ✭✭✭conzy


    COH wrote: »
    Rock climbing is an integral part of any bench specific program. I recommend super-setting with cliff diving (once you get to the top like). That way you have vector specific balance in your injuries :pac:

    Going to throw in some of these at the end incase I don't have a compund fracture yet

    stupid%2Bsquat.jpg


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  • Registered Users Posts: 6,557 ✭✭✭GrumPy


    conzy wrote: »
    Pictureofguyonaball.jpeg

    Wizards!


  • Subscribers Posts: 6,408 ✭✭✭conzy


    Bit of arsing around with the red band

    Bench

    Smolov Jr Week 3 Day 3

    10 x 20kg
    8 x 40kg
    6 x 55kg

    8 sets of 4 x 70kg

    This was by far the toughest bench session ever, completed every set but the lockout on the final rep of each set was an epic struggle. Thats 32 reps of 85% of my 1RM in about 35 minutes... Pretty confident of a ~87.5kg 1rm when I test, we'll see


    Pullups
    Purple Band, Shoulder width grip

    10 reps, 9 reps , 8 reps, 8 reps ,7 reps

    I'm really starting to enjoy these, what has helped a lot is not ever going into a "hang" Instead of straightening my arms I drop so that my arms make a ~170 degree angle at the lowest part of the movement, this keeps the tension on the lats / biceps and the burn at the end of each set is epic


    Rehab

    bodyweight squat: 3 sets of 12

    steps ups: 3 sets of 12 x 16kg

    No pain, will see how it feels tomorrow

    Today I've been eating: eggs, peanut butter a small roast chicken, whey, green beans.

    ywmma.jpg

    Going to get the carbs from Guinness #yolo


  • Registered Users Posts: 24,537 ✭✭✭✭Alf Veedersane


    conzy wrote: »
    Pullups
    Purple Band, Shoulder width grip
    I'm really starting to enjoy these, what has helped a lot is not ever going into a "hang" Instead of straightening my arms I drop so that my arms make a ~170 degree angle at the lowest part of the movement, this keeps the tension on the lats / biceps and the burn at the end of each set is epic

    I've found that keeping the shoulders down at the hang means I can keep plenty of tension in the lats rather than just completely releasing so that my shoulders come up by my ears.

    If that makes any sense whatsoever.


  • Subscribers Posts: 6,408 ✭✭✭conzy


    I've found that keeping the shoulders down at the hang means I can keep plenty of tension in the lats rather than just completely releasing so that my shoulders come up by my ears.

    If that makes any sense whatsoever.

    Yeah makes sense, My technique is improving with the huge amount of volume, just dont want to be cheating!

    Looking forward to the weeks training, trying to get back to 100% and training early in the morning

    Week of gains:

    IMG_20140505_163356.jpg


  • Registered Users Posts: 24,537 ✭✭✭✭Alf Veedersane


    conzy wrote: »
    Yeah makes sense, My technique is improving with the huge amount of volume, just dont want to be cheating!

    I don't know if what I said is wrong or right...possibly neither. I was more interested in keeping my shoulders in shape so as not to aggravate the rotator cuff but I found it good for keeping the tension on with straight arms at the hang.

    Dem gainz be lookin' good.


  • Subscribers Posts: 6,408 ✭✭✭conzy


    Pretty happy with this morning's session. Considering the weekend I had...

    Got so fluthered saturday night I was unwell sunday and monday... Giving up the drink for a few months.. I choose gains instead...

    Anyway onwards and upwards

    Bench

    Smolov Jr Week 3 Day 4

    10 x 20kg
    8 x 40kg
    6 x 55kg

    10 sets of 3 x 72.5kg Again this wasnt too bad, I find the 10 sets of triples easier than the
    6 sets of 6. Ate 4 scrambled eggs beforehand, terrible idea, nearly lost them in the later sets.. Training on an empty stomach for me

    So thats the cycle finished, it was nice to do a lot of volume, in a short space of time, learned a lot about my bench, it still needs a lot of work, the setup and execution is not as solid as my squat / DL. Some elbow pain on day 3 every week.. Will be interesting to test the 1rm in a few days.

    Barbell Shrugs

    12 x 60kg
    12 x 80kg
    12 x 105kg
    12 x 120kg
    8 x 135kg
    6 x 145kg PR ¯\_(ツ)_/¯

    Seated Row

    Someone was using the pullup bar, great excuse not to do them, some heavy horizontal pulling instead

    12 x pin 5

    12 x pin 11
    12 x pin 12
    12 x pin 12 + 2.5kg plate

    Rehab

    Barbell Squat

    10 x 20kg
    8 x 40kg
    6 x 50kg
    5 x 60kg
    2 x 80kg

    Nothing went snap


  • Subscribers Posts: 6,408 ✭✭✭conzy


    Bit of messing with the red band, small bit of foam rolling / stretching

    Pullups
    Purple Band, Shoulder width grip

    10 reps, 9 reps , 9 reps, 8 reps ,7 reps

    One arm OHP

    5 sets of 3 x 20kg

    Lat Raises

    3 sets of 12 x 12.5kg

    Rehab

    Step Ups

    Box just below knee

    3 sets of 12 x 25kg

    RDL

    10 x 20kg
    10 x 40kg
    10 x 60kg
    10 x 70kg

    Hamstring Curl

    12 x pin 5
    12 x pin 6
    12 x pin 7

    I want to get back to some heavy as soon as I can, might go for some squats and DLs at 80% of max later in the week

    Also buying a road bike tonight for commuting / cardio gains


  • Subscribers Posts: 6,408 ✭✭✭conzy


    Wanted to get back to the jogging as I haven't been in months. House mate was going for an "easy" run so I joined him.

    We ended up doing 10k in 50 minutes followed by a 25 minute cool down walk home. really enjoyed it, first 10 mins and last 10 mins were the hardest.

    Going to do some upper work in the morning as legs will be wrote off. Going to get some squats and DLs in saturday followed by some jacuzzi hopefully

    Today I've been eating: eggs, roast chicken, peppers, spinach, peanut butter, whey, milk, oats, banana, strawberries , cheese, chocolate

    cals: 2492 protein: 212 fat: 101 carbs: 176

    This was nice, just spinach, cherry tomatoes and seasoned chicken

    IMG_20140508_202456.jpg


  • Subscribers Posts: 6,408 ✭✭✭conzy


    Evening session today.. Serious doms this morning from the run lastnight and the RDLs the other day.

    Pullups
    Purple Band, Shoulder width grip

    10 reps, 10 reps , 9 reps, 8 reps ,7 reps

    These are coming along nicely, Was thinking of swapping out to the red band / no band and work in a lower rep range? I'll probably hold on until I can no longer add a rep a session with this plan.

    Supersetted with gratuitous amounts of foam rolling..

    Incline Bench

    10 x 20kg
    8 x 40kg
    8 x 50kg
    4 x 60kg
    1 x 62.5kg

    Flat Bench Paused Reps

    I hate doing incline before flat. Flat always feels strange afterwards but gym was packed :/

    12 x 50kg
    10 x 55kg
    6 x 60kg Ran out of steam here...

    DB OHP (seated)

    6 x 17.5kg
    6 x 17.5kg
    5 x 17.5kg
    5 x 17.5kg
    4 x 17.5kg

    1 rep more than previous, going to try and overload the reps like that for a while..

    Today I've been eating: black bean beef from Neon at lunch :) eggs, roast chicken, peanut butter, whey, milk, ham, cheese, chocolate

    cals: 2652 protein: 249 fat: 127 carbs: 120


  • Subscribers Posts: 6,408 ✭✭✭conzy


    Session at home in Kilkenny

    Some squats and DLs today at > 85% of previous PRs felt great to be back lifting relatively heavy. Gave me a big appetite for more training :)

    Squat

    10 x bodyweight
    10 x 20kg
    8 x 40kg
    6 x 60kg
    4 x 80kg
    3 x 90kg
    2 x 100kg
    1 x 110kg (85% of PR)

    These felt good, 110kg was definitely my limit today though, came up slowly but form was good.

    Deadlift

    10 x 20kg
    8 x 60kg
    6 x 80kg
    5 x 100kg
    3 x 120kg
    2 x 140kg
    1 x 150kg (88% of PR)

    Form was great, felt like there was loads left in the tank here didnt want to push it.

    Pullups
    Purple Band, Wide Grip

    8 reps, 7 reps , 6 reps, 5 reps , 4 reps

    Meh.. Wide grip was tough it was a shíte bar on top of a squat rack.. And tbh I just dont have the strength for wide grip yet.

    Barbell Curl

    12 x 32.5kg
    12 x 30kg
    12 x 27.5kg
    12 x 25kg


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  • Subscribers Posts: 6,408 ✭✭✭conzy


    Session in Raw with COH this morning.

    Testing for a new program.. Was a bit of a reality check I wasn't expecting PRs but I didn't think my strength would have suffered as much over the month off while injured.. I have lost 2.5kg and am changing my training to concentrate on getting lean so I'm not to worried about the numbers. I have accepted it will be another few months before Im looking at PRs again

    Squat

    5 x 20kg
    5 x 20kg
    5 x 40kg
    5 x 60kg
    3 x 80kg
    3 x 100kg
    1 x 120kg Fail :(

    Bench

    10 x 20kg
    8 x 40kg
    6 x 50kg
    2 x 60kg
    1 x 67.5kg
    1 x 75kg
    1 x 80kg

    meh... Current bodyweight is 80kg so I can still bench my bodyweight. Just about..

    Deadlift

    Probably my strongest lift, finished the session on a positive note

    5 x 60kg
    5 x 60kg
    5 x 80kg
    3 x 100kg
    1 x 120kg chalk and mixed grip from here
    1 x 140kg
    1 x 160kg Was delighted with this, 10kg lower than my previous PR but its still double bodyweight after an injury. Was seeing stars after it :D


    Heading for Laser Eye Surgery in the afternoon. Hoping It doesn't cause too much downtime. Looking forward to the next training cycle and will probably rejoin RAW on payday. Moving house and not sure where I'll end up so training in town before work would be a nice routine to get back to


  • Subscribers Posts: 6,408 ✭✭✭conzy


    Went for a leisurely cycle today to get comfortable on the bike.

    13.8km http://app.strava.com/activities/141042704

    Today I've been eating: roast chicken, meatballs, whey, green beans, eggs, avacado, tomatoes, chocolate

    cals: 2305 protein: 211 fat: 111 carbs: 121


  • Subscribers Posts: 6,408 ✭✭✭conzy


    Today I did a high volume leg session with minimal rest between sets.

    Squat

    10 x 20kg
    8 x 40kg
    8 x 50kg
    8 x 60kg
    8 x 70kg
    8 x 80kg
    8 x 80kg
    8 x 80kg

    Deadlift

    5 x 60kg
    5 x 60kg
    5 x 80kg
    5 x 100kg
    3 x 120kg
    2 x 142.5kg

    Speed Deadlift

    3 x 110kg
    3 x 110kg
    3 x 110kg
    3 x 110kg
    3 x 110kg
    3 x 110kg

    Lunges

    8 x 40kg
    8 x 40kg
    8 x 40kg

    HR was high for a lot of the session and there was serious sweating, great fun! I'm expecting biblical doms tomorrow

    Today I've been eating: meatballs, chicken, whey, green beans, broccoli, carrots, cauliflower, eggs, peanut butter, banana

    cals: 2570 protein: 240 fat: 108 carbs: 156


  • Posts: 4,630 ✭✭✭[Deleted User]




  • Subscribers Posts: 6,408 ✭✭✭conzy


    gvn wrote: »

    Poor guy! Its a cool hand luke quote.. I think Furious Pete managed it in 10 minutes.. ridiculous

    Today's training was meh, push movements are definitely my weakest.

    Bench

    8 x 20kg
    8 x 30kg
    8 x 40kg
    8 x 50kg
    8 x 60kg
    7 x 60kg grr
    6 x 60kg grrr

    Close Grip Bench

    8 x 50kg
    7 x 50kg
    6 x 50kg

    OHP

    8 x 20kg
    8 x 30kg
    8 x 35kg
    6 x 35kg
    5 x 35kg

    Incline Bench

    8 x 20kg
    8 x 40kg
    7 x 40kg
    6 x 40kg

    Flys

    10 x 10kg
    10 x 10kg
    10 x 10kg

    Tricep Kickbacks

    12 x 5kg
    12 x 5kg
    12 x 5kg
    12 x 5kg

    Probably too mush pushing for one session, failed the last reps on a few sets..
    Did legs yesterday so decided to do a push / pull split for the rest of the week. Starting a new program Monday so just ticking over really

    Gains:
    Since I was injured and transitioning to a cutting diet there have been more exciting developments in the kitchen than in the gym tbh :pac:

    Click for big pic
    dkys6_thumb.jpgjjt40_thumb.jpgeqgun_thumb.jpg
    byzfz_thumb.jpg7l0vh_thumb.jpgjfhpe_thumb.jpg
    6quz4_thumb.jpggt8sb_thumb.jpgjengq_thumb.jpg
    ycc5r_thumb.jpgrk0mh_thumb.jpg

    Today I've been eating: oats, sweet potato, taco mince, whey, green beans, broccoli, carrots, cauliflower, peanut butter, banana

    cals: 2599 protein: 235 fat: 99 carbs: 211


  • Registered Users Posts: 3,783 ✭✭✭RidleyRider


    I want them. ALL!


  • Subscribers Posts: 6,408 ✭✭✭conzy


    Glutes still in ribbons from the other day, did lots of foam rolling

    Pendlay Row

    8 x 20kg
    8 x 40kg
    8 x 60kg
    8 x 60kg
    8 x 60kg
    8 x 60kg

    Barbell Shrugs

    12 x 65kg
    12 x 85kg
    12 x 105kg
    12 x 125kg

    Pullups

    Purple Band, Shoulder width grip

    11 reps, 10 reps, 9 reps, 8 reps ,7 reps

    Barbell Curl

    12 x 33.5kg
    12 x 31kg
    12 x 28.5kg
    12 x 26kg
    12 x 23.5kg
    12 x 20kg

    Have fractional plates for this which is handy

    Bringing the bike home to Kilkenny hoping for a 30k+ cycle this evening and then a day of rest or a light jog tomorrow.


  • Subscribers Posts: 6,408 ✭✭✭conzy


    Got my cycle in this afternoon in Kilkenny. 31km in 1:18

    Strava Link

    Today I've been eating: oats, sweet potato, taco mince, whey, bbq chicken, wholemeal baps, peanut butter, banana

    cals: 2990 protein: 260 fat: 105 carbs: 278

    Yes I ate my cycle calories in carbs. :pac:


  • Registered Users Posts: 3,357 ✭✭✭papu


    conzy wrote: »
    Got my cycle in this afternoon in Kilkenny. 31km in 1:18

    Strava Link

    Today I've been eating: oats, sweet potato, taco mince, whey, bbq chicken, wholemeal baps, peanut butter, banana

    cals: 2990 protein: 260 fat: 105 carbs: 278

    Yes I ate my cycle calories in carbs. :pac:

    That hill in Bennettsbridge must've been fun!


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  • Subscribers Posts: 6,408 ✭✭✭conzy


    papu wrote: »
    That hill in Bennettsbridge must've been fun!

    It was cruel. I was actually only getting comfortable on the bike towards the end of the cycle

    New program today

    Warm Up / Down
    Bird Dogs
    Rolling Plank
    Hip Lift
    Goblet Squat Holds 16kg kettlebell

    A - Squat
    10 x 20kg
    8 x 40kg
    5 x 60kg
    3 x 70kg
    3 x 90kg
    10 x 90kg (3+ prescribed)

    B1 - Squat @ 30x0
    8 x 60kg
    8 x 60kg
    8 x 60kg

    These are tough, very enjoyable

    B2 - Single Arm KB Swing
    10 x 7.5kg
    10 x 7.5kg
    10 x 7.5kg

    First time doing these, 7.5kg was a bit light, next KB I could find was 16 which was too heavy for single arm.. They get the blood pumping, I'll try get my hands on a 10 or 12 next time.

    C1 - Purple Band Chins @ 3010
    10 reps
    10 reps
    10 reps
    5 reps *runs to bathroom for possible vom... False alarm*
    8 reps

    C2 - Press Ups @ 3010
    10 reps
    10 reps
    10 reps
    6 reps
    7 reps

    D - Weighted Planks
    20kg for 1 minute
    20kg for 1 minute
    20kg for 1 minute

    Great session, managed to pretty much completely change the colour of my top with sweat.. COH is a sadistic man


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