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Really excited to see what kind of potential you have.
The CrossFit sessions are really good with the weight training.
The CrossFit sessions are really good with the weight training.
Love the log bro. Amazing transformation is an understatement but wow well done.
Keen to keep watching.
Keen to keep watching.
You’re looking great man.
Awesome transformation brother 
thats many days together bro
can you copy and paste this text here?
please do bro wanted to see the situation hard to see images
Training / Nutrition Update
Current weight: 90.5kg
Calories: 2400
35% Carbs / 35% Protein / 30% Fats
@DofRandD oils continuing to deliver results
Have dropped Anavar now to give the body a chance to recover lipids etc so that I’m ready to add again at the end of next bulk/blast
Sessions Completed
MONDAY
Workout
AMReP - As Many Reps As Possible
"White Russian"
4 rounds, 1 min per station, for max reps of:
Row Calorie
Kettlebell Swing, 24kg
Echo Bike Calorie
Single Dumbbell Box Step-up, 22.5kg
Rest 1 min
TUESDAY, finished at set of 70kg
Weightlifting
For Load
Every 3:00 x 5 Sets
2 Front Squats + 1 Jerk + 1 Front Squat +
1 Jerk
Starting @ 70% of 1RM Clean and Jerk and build to a heavy complex for the day
Workout
AMRAP - As Many Rounds As Possible
Complete as many rounds as possible in 13 mins of:
10 Dumbbell Thrusters, 22.5/15kg
10 Toes-to-bars
30 Double Unders
WEDNESDAY
Rest Day
THURSDAY
Strength
For Load
Every 2:30 x 5 Sets
8 Bench Press at 65% 1RM 65kg
8 Bench Press at 65% 1RM 65kg
6 Bench Press at 70% 1RM 70kg
6 Bench Press at 75% 1RM 75kg
Max Reps Bench Press at 80% 1RM 80kg
Workout
Every 1 min for 15 mins, alternating between:
2x [ 1 Wall Walk + 3 Wall Facing Handstand Push-ups ]
12 Bent Over Dumbbell Rows, 30kg
Hollow Hold, 30 Seconds
L 16m/R 16m Single Arm Overhead Carry, 22.5kg
Rest 1 min
FRIDAY
Strength
12 Minutes to Establish a 5RM Back Squat
Hit 130kg for 5 reps
Workout
For Time
For time:
Run, 400 m
20 Overhead Squats, 52.5kg
Run, 400 m
25 Front Squats, 52.5kg
Run, 400 m
30 Back Squats, 52.5kg
SATURDAY WEIGHTLIFTING TECHNIQUE
Cleans
For Load
Every 2:30 x 8 Sets
1 Clean Pull + 1 Squat Clean @ 80%+ 1RM Clean
New PB of 100kg Squat Clean
Current weight: 90.5kg
Calories: 2400
35% Carbs / 35% Protein / 30% Fats
@DofRandD oils continuing to deliver results
Have dropped Anavar now to give the body a chance to recover lipids etc so that I’m ready to add again at the end of next bulk/blast
Sessions Completed
MONDAY
Workout
AMReP - As Many Reps As Possible
"White Russian"
4 rounds, 1 min per station, for max reps of:
Row Calorie
Kettlebell Swing, 24kg
Echo Bike Calorie
Single Dumbbell Box Step-up, 22.5kg
Rest 1 min
TUESDAY, finished at set of 70kg
Weightlifting
For Load
Every 3:00 x 5 Sets
2 Front Squats + 1 Jerk + 1 Front Squat +
1 Jerk
Starting @ 70% of 1RM Clean and Jerk and build to a heavy complex for the day
Workout
AMRAP - As Many Rounds As Possible
Complete as many rounds as possible in 13 mins of:
10 Dumbbell Thrusters, 22.5/15kg
10 Toes-to-bars
30 Double Unders
WEDNESDAY
Rest Day
THURSDAY
Strength
For Load
Every 2:30 x 5 Sets
8 Bench Press at 65% 1RM 65kg
8 Bench Press at 65% 1RM 65kg
6 Bench Press at 70% 1RM 70kg
6 Bench Press at 75% 1RM 75kg
Max Reps Bench Press at 80% 1RM 80kg
Workout
Every 1 min for 15 mins, alternating between:
2x [ 1 Wall Walk + 3 Wall Facing Handstand Push-ups ]
12 Bent Over Dumbbell Rows, 30kg
Hollow Hold, 30 Seconds
L 16m/R 16m Single Arm Overhead Carry, 22.5kg
Rest 1 min
FRIDAY
Strength
12 Minutes to Establish a 5RM Back Squat
Hit 130kg for 5 reps
Workout
For Time
For time:
Run, 400 m
20 Overhead Squats, 52.5kg
Run, 400 m
25 Front Squats, 52.5kg
Run, 400 m
30 Back Squats, 52.5kg
SATURDAY WEIGHTLIFTING TECHNIQUE
Cleans
For Load
Every 2:30 x 8 Sets
1 Clean Pull + 1 Squat Clean @ 80%+ 1RM Clean
New PB of 100kg Squat Clean
really strong training bro
pumping to the max and you looking good leaner and bigger as wellgreat update
Nice weekend Warrior training. I like it.
