ZOG ZOG!?

foor yesterday:
ate sushin round 9 pm thats about it. and lots of lemone juice.

this morning 30 min jog. feel ok. all recovered only mild soreness in shoulders. slept again very little and i feel fine. its all good :D

fell like going to gym but will have to decide later.  :)

If i were a muslim i'd move between as far south as i could get and as far north as i could get so that i'd always catch ramadan at a time when its dark around the clock:P

so today so far

slept 4 woke 8. fasting today.
Jog 5km 30 mins or so.

Meeting up with skinny guy for gym session ill do squats lots of them. i have no clue what hes doing well see.
i also have a doctors appointment afternoon cutting my day in half well see how it goes with the tests.

take care

p.s Jogging before pool

second gym session

squats
70kg 8x3
100kg 8
140kg 1
160kg 1x3

leg press 240kg 8x3
pull ups 10x3
dips 10x3

hanging leg raise for abs 10x3

vertical rows 70kg 10x3
bent over rows dumbels 47.5kg 8x3

40min jog

comment: ate well tonight nice dinner i cooked. feel fantastic squat technique good needed to go a bit lower on the 160 about 10cm or so. shoulders feel good now and grip ok. tomorrow morning 10am im doing deadlifts a big session will move onto back again and shoulders. legs rested so will try 200kg again :). good night all.

decided then first gym session 11:30 deadlifts attemting 200 proper work pyramid. with also do soulders and rest of back.

will do some jogging not sure when
second gym session somtime in afternoon. (have to do some studying in between em)

will do chest focusing on technique talked to andy and have a few points to improve so wont do more than 100kg. will also incorporate bi tri and forearms into this mess.

will eat somtime round 8pm. wt at 88kg and stable. :D

Exactly what happened again? He made you laugh and you tripped because you were laughing, or he laughed at you when you tripped?:S

Now sustained a massive lower left back injury bout 3 weeks ago the kind that makes u incabable of even tying ur shoelaces. and as expected i dont rest and i messs up my upper back this time its in the backbone and then i get hit by a massive cold AND i didnt stop and rest so theres a mess in there of workouts with me cursing the planet halfway through.
SO im better now my upper back bones still grind every morning and feel like shit. But im backs. Changed my routine talked to a few army friends/coaches and will did some reading/ thinking on what i require and can do. ill write the mess down when i have time.

So yesterday.

BACK, SHOULDERS, FOREARMS
Deadlifts
70 8x2
90 8x2
110 8
130 8 rest back still messed.

back extensions 25x3 will ad wts as time goes on then move on to bars.

Shoulders
Side up (deltoids all 3) dumbells 30 8x3
front up (posterior deltoids) dumbells 25 8x3
front extensions (posterior deltoids, forearms) dumbells 20 8x3
shrugs 120 8x5

Lats
pull ups 6x3
chin ups 6x3
wide posterior pull ups 6x3
vertical rows 70kg 8x5
bent over rows dumbels 47.5 8x3

ABS
abs one trevor group
straight legs raises 10x3
circular leg raises 10x3
bent legs raises 10x3
side raises 25 each side

forearms
Lateral 15kg 20x3
Ventral 15kg 20x3
posteroir 20kg 20x3
anteroir 30kg 20x3

Comments: Abs and pull ups will be mandatory each session as i used to do before. triceps moved to squat day and compound wide and narrow rows moved to chest. main focus is to fuck the muscles so beceps  for example will sufer z bars, hammers and isolations chest will suffer bench, incline, decline, super pullovers and butterflies. etc. 4 sessions of this crap a week squeezing in chest on friday. will take it easy wt wise with back for a couple of weeks. Hopefully this insane pull up and dumbel shift will get my grip stronger as it was.

Let the punishment begin!!

wt: 88 stable im eating too much schocolate these days to compensate for my lack of nicotine!!!

ill write my training thingy soon its in month shifts heavy months alternating with max wt month etc a bit insane but worked before will work again im not as young as i used to be though!! My knees r creaking and my old injures r out this week i need to stretch more properly.

Bench press
60 8x2
80 6
90 4x3
100 1x2
110x1

incline bench press
40 8x2
50 8
60 6
70 3
60 6
50 8

jumping push ups
3 stacked 6
5 stacked 6
7 stacked 6

cable biceps
91 6x3

isolation biceps dumbels 22.5 8x3

hammer curls 20kg dumbels

dips 10x3

pull ups 6x3
chin ups 6x3
wide back pull ups 6x3

Abs straight legs raises 10x2
circular bent leg raises 16x2
turkish get ups 15kg 10x2
barcrunches 10x2
decline crunches 15x2, 20

2 trevor groups. my abs r numb

comments: legs or back tomorrow with triceps 3 excercises and compound rows. grip muscles in agony. back soo fucked it feels like shifting a cars gear with no clutch!!!! will continue on. pain is a useful teaching tool!! will push legs to limit this week and try and hit 170 squat. and will go all the wya up to 180 dead again get my back into shape again.
have a nice day this week will be interesting to survive.