Sunday, January 15, 2012

Sunday is no day of rest training

Bodyweight - 238

T-bar rows -
1 plate x 20
2 plates x 10
3 plates x 10
4 plates x 10
5 plates x 10
6 plates x 20 PR

Ab Wheel - 5 sets of 20
Upright Rows - 135 x 3 sets of 10

Notes - Felt really solid.  I have gained about 5 pounds in the last 2 months.  Bodyfat has not changed, so it's been a good pound and a half to two pounds of muscle in that time (2 pounds of mass = roughly 4.5 pounds of bodyweight with water and glycogen).  Which is just unreal for me especially.  I have no doubt that the up in frequency and paying attention to neglected movements is what has done this.  I'm very pleased with how things have gone.


  1. Congrats on your two pounds of flesh mate, would make Shakespeare proud!

  2. Hi Paul. Regarding the 2012 SPPC challenge, it is mandatory to respect de order of exercises (squat, press, pull) or can I switch between them?
    e.g. For day 1: press followed by 5 min upper body warm up then squat and pull,
    for day 2 press and pull then unilateral movement for legs (walking lunges)
    Thanks, Marius

  3. Marius - That should be ok.

    LOL, good call Anonymous