Wednesday, 15 April 2009


12 sets 5 reps pull-ups

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Tuesday, 10 February 2009

Tuesday Workout

feel really good after yesterday
Today deadlift day .

Deadlifts 160 kg 5 reps 5 sets

1 hour jiu-jitsu

All good .

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Monday, 9 February 2009

Monday Workout

Got in to day

150k leg press 5 reps / 20 double press 5 reps 5sets

100 pull ups
4sets 25 pushups

3 hours of grappling

Feel good

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Thursday, 15 January 2009


Morning 9am

Double cleans 32's 5sets 5reps 2mins rest

Deadlift 150k 5 reps 5 sets

Barbell oh press 45 k 5 reps 4 sets


Went down to roger gracie academy for some jiu jitsu . Good to be back there

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Tuesday, 13 January 2009


5 sets Leg press 150kg x 10
5 sets Double press 20k x5

45 mins mma training

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Thursday, 8 January 2009

Day 1 Workout

Forgot to post this

Short workout got to go to the hospital for a check up
Leg press 100k 12x5 sets
Pullups. Bw. 5x5



32k double cleans 3sets of 5

deadlifts 5 sets 140 kgx3

Clean 5 presses 45kgx5

Not a bad start

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Applied Strength

Wednesday workout
Trying out this month 2 mini workouts aday instead of 1 Full one .
Just a bit of variation to start the year
And keep this blog going

Taking on a few challenges this year
Learning guitar , push for my BJJ brown belt , start writing more and get my deadlift 1 rep max at 250k anddo that damn 200 snatches in 10 min challenge

Borrowed this from Brett jones
16kg vo2 max 8reps 15sec 40 sets
16kg windmills 5x5

20kg get ups bottoms up (really challenging)
20kg arm bar drills

BJJ class

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