Left over lasagna I had made.
Morning workout.
My friend Joe ask me to join him for some paddle boarding today. So this was different. Something I had never done before. We met up at Oz paddle boards in Rose bay. Headed over to a little beach and back covering about 4k. I fell onto my knees twice but managed to stay dry the hole time.
Nice little fun workout at the same time.
Meal 2
Ham Omelet with side of mushrooms and bacon.
Activity 2
Such a nice day so myself and John went surfing for a few hours.
Really smashes your shoulders surfing. Got a nice few waves though.
Snacks
3 hand full of Walnuts & dried cranberries
Gym time
Warm Up 1k run 3:58
workout Squats 6x3 (Warm up @ 70kg x8) 100kg 110kg 120kg 122.5kg 122.5kg 122.5kg
WOD 21-15-9 Squats @ 80kg KB swing @ 32kg
This workout cam up on main site during the week but the squats were @100kg
and I just wouldn't be able to handle doing 45reps with 100 so I scaled it to 80kg.
1st rd unbroken 2nd rd squats(6,6,3) swings unbroken 3rd rd squats (6,3) swings unbroken Time 6:37
After each set of sit ups I did a set of chin ups. GHD sit ups (20,10,10,10)
I started to get a head ache from the GHD so finished off with cable crunches. Cable crunches (10,10,10,10,10) Chin ups Neural grip (6,6,6) Supine grip (6,6,6) Pronation grip (6,6,6)
Snack - banana + 2 dates complementary of the supermarket.
Meal 3
Stir fry with sausages. Yes the same as last night but it just tastes so good.
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