Upper Body

BB Bench Press: 12x50kg, 8x60, 8x65, 6x70, 12x50kg
DB Flies: 12x11kg

Completed all sets.
Moved up the flies 1kg.

DB Military Press: 12x15kg, 10x17, 8x19, 6x21, 11x15
Side Raises: 12x11kg

Upped weight 1kg on both. Completed all sets---just barely completed the presses.

Bent BB Rows: 12x35kg, 10x40, 8x50, 6x60, 12x40
One ArmDB Rows: 12x15kg-R,12x15kg-L

Upped all the weights. The rows felt good. I have been working them too light.

BB Curls: 12x25kg, 10x30, 8x35, 6x40, 12x25
DB Curls: 12x11kg

This got sloppy. I need to use the 1.25kg weights as imcrementing with the 2.5's is too steep.

BB Tricep Ext (lying): 12x25kg, 10x30, 8x35, 6x40, 12x30
Standing Tricep DB extensions: 12x15kg


Great workout.

Diet:

On Track with portions and choices, but too few meals are leaving me with less energy.

Cardio

5min of Turkish Get-Ups 20kg

140 20kg KB Swings in 7 min (6,160lb)

Felt better this time.

20 min Run -High Intensity Interval

The swings, together with the lower body workout last night, completely fried my legs. My intensity peaks lost focus mid-way, but I pulled it back. Ended the run short of normal peaks. Legs where like lead. In whole--Great workout.

Diet: Doing good. Recalcualted BMR and I should be on track to lose 2lb per week. I estimate I am running a 1200 calorie dialy restriction.

Lower Body - Evening

Squats: 12x50kg, 10x60kg, 8x70kg, 6x80kg, 12x55kg
Leg Extensions: 12x25kg

Leg Curls: 12x25kg, 10x30, 8x35, 6x40, 12x25
DB Lunges: 12x9kg(x2 =18kg)

Toe Risers: 30x20kg, 30x20kg, 30x20kg, 30x20kg, 30x20kg, 30xBW

Torso Twists: 4 sets of 12 reps L&R

Crunches: 5 sets of 20

Diet: On track to hit six meals today. Lookig good.

Cardio-- Morning

Skipped the KB warm up today.

21 min HIIT run. I lost track and added a minute. My watch is broken so I am haveing to make do with a crappy stop watch.

Diet: Only 4 meals. I had to go into A'dam for an appointment and the metro was shut. Slowed my travel so I did not get back in time to get some decent food.

Upper Body

DB Military Press: 12x14kg, 10x16, 8x18, 6x20, 11x14
Side Raises: 12x10kg

Time to edge up the weight on these.

BB Bench Press: 12x50kg, 8x60, 8x65, 6x70, 12x50kg
DB Flies: 12x10kg

Just barely completed the sets. good effort.

Bent BB Rows: 12x35kg, 10x40, 8x45, 6x50, 12x35
One ArmDB Rows: 12x14kg-R,12x14kg-L

I need to get going on the assisted pull ups. I don't think is going to get me any farther. Time to add Deads.

BB Curls: 12x20kg, 10x25, 8x30, 6x35, 12x25
DB Curls: 12x10kg

Perfect form no rocking, Progress is slow here.

BB Tricep Ext (lying): 12x25kg, 10x30, 8x35, 6x40, 12x30
Standing Tricep DB extensions: 12x14kg

Tried these with my head at the bottom of the bench. I have a tight space. This worked, but it was awkward getting in position. Good form.

Diet: Did well today, got most of my meals in and made good choices.

Cardio Day

KB Swings 5 sets of 20x20kg

100 swings with the 20kg Kettlebell in 5 minutes. This is a 25% increase in weight, but felt twice as hard. I think I have over restricted calories in the last few days. Only 4400lb lifted.

5 1/2 minutes of Turkish Get Ups with 20kg Kettlebell.

Felt Good. Felt Strong. The 16kg Kettlebell is starting to look small. Time to order the 24kg Kettlebele. Can't have progress getting to my head.

20 minute run with high intensity interval training.

Came up a little short on distance, but reached my goals for intensity. The final sprint was particularly challenging, but was accomplished.

Diet: As above great food choices, small portions, not enough meals so too few calories. The balance is tricky.

Tomorrow is my rest day and monday starts week 12!

Lower Body

Evening:

Squats: 12x50kg, 10x60kg, 8x70kg, 6x80kg, 12x50kg
Leg Extensions: 12x25kg

I upped the Squats again to a max of 80kg. I have no trouble with the weight, but the right form is extremely challenging. I reviewed some of the Squat RX videos for guidance. These are good vids. Still need a leg press machine.

Leg Curls: 12x25kg, 10x30, 8x35, 6x40, 12x25
DB Lunges: 12x9kg(x2 =18kg)

Toe Risers: 30x20kg, 30x20kg, 30x20kg, 30x20kg, 30x20kg,
Torso Twists: 4 sets of 12 reps L&R

Crunches: Body weights 4 sets of 20

Diet. Too few meals. Low calories—too low and affecting my energy for the workout.