January 9th, 2014 
Bench Press
10×10 @ 50kg
4th set – 8. Stopped. Body felt fatigued from previous days. (7 days no rest day)
Weighted Pull Ups
5×3 @12kg
Pretty lame. Body needed a rest.
Muscle Ups practice
Archive for January, 2014
090114
080113
Front Squats 7 x 3 (C)
*5 Bar/Ring Dips after each set
70kg (Next 72.5kg)
Break, then
5 Rounds
10 Heavy Russian Swings
10 Leg Levers (Heels Off Floor )
10 Bar Touches
KB @ 32kg
5:20
Bonus:
p90X – Ab Ripper X
070114
Push Press 5 x 5 (P)
40-42-45-47-50(PR!)
Shoulder Press 5 x 3 (C)
35kg
Break, then
5 Rounds
5 DB Cleans
5 DB Thruster
10 Push Ups
DB @ 35lbs
9:24
060114
Back Squats 5 x 5 (P)
60-65-70-75-80 (Next one 85)
5 mins EMOTM:
Back Squats x 3
75 (Next one 77.5)
Break, then
7 Rounds
5 Strict Pull Ups
5 Renegade Rows
5 Burpees
DB @ 35lbs
20:15 (Renegade Rows GG Ugly)
050113
p90X 3
CVX
Cardio workout. First time trying p90x3. Was meh. Too short imo.
040114
Fitness First Gym
Bench Press
3×5 @ 60kg
2nd Set – 4
3rd Set – 3
Bench Press
5×10 @ 50kg
5th Set – 7
Wide Grip Pull Ups
3×5
Pectoral Machine
3×12
40-45-50
3rd Set -8
Pulley Bicep Curls
12×2
15-20
Pulley Tricep Pull Down
12×2
20-20
030114
Reebok Crossfit Sentinel Downtown
“Fran”
Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster
Pull-ups
Thruster @ 75lbs
8:55