Shoulder Press 5 x 3 (P)
30-35-40(1)-40-42(0)
PR 3 rep max shoulder press @40kg. Previous 2 reps @ 40kg.
Push Press 5 x 3 (P)
40-45-50-52-55(2)
PR push press 55kg. Previous 52kg.
Break, then
5 Rounds
5 Ring Dips
5 Renegade Rows @ 45lbs
15 Push Ups
21:11
First renegade rows @ 45lbs. Surprisingly most time stuck at ring dips.
Then:
Ab Ripper X
Deadlift 7 x 2 (P)
80-85-90-95-100-105-110(1) kg (PR)
Slipped out of hand. Have to start using reverse grip.
PR Deadlift 1 rep max
Deadlift 3 x 5 (C)
@90 kg
Break, then
5 Rounds
7 Strict Pull Ups
7 Renegade Rows @ 40lbs
14 Vertical Jumps
14:21
Bonus:
Ab Ripper X
Workout at 6.15am
Squeezing in a workout before seminar with Milan Doshi
p90x Shoulders and Arms
+ Ab Ripper X
Front Squats 3 x 5 [P]
60-70-75
Front Squats 5 x 3 [C]
@80kg (PR)
2 PRs
1) 3 rep max. Previous 80kg x 2.
2) 5×3 @ 80kg
Break, then
5 Rounds
7 Ring Dips
14 Renegade Rows
43:42
Very misleading. Dips fail
Bonus:
Ab Ripper X
In & Out x 25
Seated Bicycle x25
Seated Bicycle (Reverse) x25
Seated Crunchy Frog x 25
Wide Leg Sit-ups x 25
Fifer Scissor x25
Hip Rock n’ Raise x25
Pulse Up x25
Roll-up/V-up Combo x25
Oblique V-up (R) x25
Oblique V-up (L) x25
Leg Climb x25
Mason Twist x 50
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
March 4th, 2014 
