Archive for July, 2015

310715

@ Cape CrossFit, Cape Town

With Jason

Warmup

15 Minutes to lift to a heavy deadlift – 110kg (?)

“Diane”
21-15-9 reps of:
225-pound Deadlifts
Handstand Push Ups

Scaled to 70kg
HSPU using box

6:xx

Went light to play safe because of speaking gig tomorrow

280715

@ Hilton @ Durban

DB Chest Press
10×12

*Supserset 5 Pullups

Don feel the need to hold back

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260715

@ Maslow Hotel, Johannesburg

DB Chest Press
5×12
14-16-18-20-22(11)

DB Row
5×12 @ 14kg
Superset 15 Pushups

250715

@ Maslow Hotel, Sandton

50 Single Leg Squats

DB Front Squats
5×12
12-14-16-18-20

240715

@ Maslow Hotel, Sandton

p90x Shoulders & Arms
3/5

230715

@ Maslow Hotel, Johannesburg

DB Chest Press
5√ó12
12-14-16-18-20

Latpulldown
5×12
*Superset 10 Pushups

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210715

@Hilton, Singapore

Still semi sore from 500 pushups

Bench Press
10×10 @40kg

200715

@Hilton, Singapore

Leg Press
8×12

*Sub 5 Pullups