DAY TWO

Lower body day


Woke up at 6:00am and took a scoop of Jack3D. The product is STRONG!


Warm Up:


Did nothing really, just jump around and some really short sprints.


1. Box Jump - 6X3 (I guess 40"-45")


2. Box Squat
-Started with empty bar and worked up to 270lbs X 2 only by adding 2 10kg plates each time. 
-Wanted to add another 20lbs but the second rep of 270lbs was not fast enough.
- Drop to 250lbs and did 6X2 as fast as possible. (2 mins rest)


3. Split Squats
-33lbs each hand 3X10
-Quads burnt like hell, had to really take rest between sets.


4. Kettlebell Swing + Sit Ups
- 12kg for Swing, 10kg for Sit Ups
- 3X12


Total workout time - 90mins


Diet


After workout - Creatine, Whey Protein, Steak, Sweet Potato, Water
Meal 1 - Sea Bass, some veggies
Meal 2 - Nuts, Sweet Potato AGAIN......, Chicken Breast
Meal 3 - Gonna go buy a whole chicken for tonight. 
Meal 4 - Half Chicken + Sweet Potato + 1/2 Avocado
Meal 5 - Protein Shake


Music is an important element if you want to focus.


Notes for today workout
- Jack3D is working well
- Seriously need a spotter when lifting 90%+
- Did box squats as fast as I could, really aiming to increase the speed of the lift. Form is 100% now (I think). lol
- Upper back is really sore, more pain on left side
- Need to bring a measuring tape next time to measure the height of box jump
- Learned how to really focus and remind myself important things before box jump
- Diet still needs some correction. I want to get lean while adding more explosive strength.

Day One

Woke up at 6:00am, took a scoop of superpump 250 and went straight to the gym.

Warm Up:

Push ups 2X10
Plyo Push ups + Med Ball throws 2X6
Shoulder Press 2X10
One Arm Snatch - 3X4 (max 66lbs)

1. Floor Press
3X Empty Bar
Slowly worked up to 1 X 180lbs by adding 5-10lbs each time
Lowered to 85% and did 3X3

2. Incline Bench + Band Pull Aparts
1st Set: 33lbs each side 33reps + 30reps Bands
2nd Set: 38.5lbs each side 19reps + 30reps Bands

3. 50 Total Pullups


4. Lateral Raise + DB Clean
Thought DB Clean was easy, but I really had to lower to weight to 5kg each side to complete 3 sets.

Diet


After workout - Creatine + 1 scoop whey + Chicken breast with pasta + olive oil + mixed veggie.
Meal 2 - 6oz steak with 1 sweet potato
Meal 3 - 1 piece of bread with peanut butter + 1/2 avocado
Meal 4 - Protein shake + flaxseed + banana
Meal 5 - 3 slices of salmon + mushrooms + spanish + 4 whole eggs
Meal 6 - soon

I am starting to like working out in the morning.

New Program starting TONIGHT!

Gonna start a new program desgined by Nic Peterson, Relentless Gym.

Aimming to increase my vertical from 36" to a massive 45"+.