[kingkop182]

Built for Show - Fall Phase 1

Time: 6:30Am - 7:25 AM
Weight 211 -1lb

Warm Up

7 picks from Mag Mob
7 Picks from Inside Out

4 Reps at 50% of work set weight


Program

A1 Front Squat 4X8@40.5 Kgs 60 Sec Rest
A2 Bench Step Ups 4X8@20Kgs 60 Sec Rest

B1 Supine Hip Extension/leg curl 1X4 @BW 30 Sec Rest
B2 Cable WoodChop 1X8@45kgs 30 Sec Rest

C Side Plank 60 Sec (as 1x30sec e/s)@BW 60 Sec Rest

Notes

1. Good to be back in the game
2. Front squats are still painful in the wrists
   
3. Toe gave a bit of discomfort, the doc gave me a small set of dressings as a precaution but it seems to be ok so I've left them in the bathroom draw unopened.

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PM Workout

Time: 9:00Am - 9:45 PM

Treadmill Walk - 2% incline @ 4mph
100 Metre swim


Nutrition

7/10. Not too bad apart from the Ham&Cheese toastie on white for lunch