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Tuesday, 27 December 2011

Wednesday 28th December

Workout for today done:

4 sets of 8:

Barbell squat - 40 kg, 45 kg, 50 kg, 60 kg (My PR so far).
BB Lunge - 40 kg, 45 kg, 50 kg (PR) and 45 kg
Calf raise (20 reps), 10 kg plate each hand x 4
Upright row - 15 kg, 15 kg, 17.5 kg, 17.5 kg

Ballet squat - 10 kg plate, 10 kg, 20 kg, 20 kg
Stiff legged deadlift - 40 kg x3, 45 kg (these were really hard, as my hamstrings were already sore)
Calf raise - 10 kg each side x 4
Triceps kickback - 5kg x 3, 6 kg (this is pretty pathetic, my upper body really has some catching up to do).

Abs -
Swiss ball crunches x 4 sets of 8, with a 7 kg medicine ball over my head.
Planks x 4 for as long as possible (didn't time)
Leg raises 4 x 8.

Food:
Breakfast: Bulletproof coffee, zucchini and sweet potato hashbrowns, and bacon
PWO: Bullet proof coffee
Lunch: Lamb and steamed veg
Dinner: Something with beef mince, probably just fried up with garlic, onion and lots of veg.

Will be going for a run around at the park this afternoon.

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