My Quads R Killing Me !!

Crossfit Basics "PT"

Last Night I hit my basic Crossfit workout

Push Ups X 12
BDW Squats X 12 (Body Weight Squats)
Cardio 60 secs

Repeat Once more Then 60 secs Rest That's one cycle

Repeat this cycle as many time as possibe in 30 minutes

Last Night I got 7.5 cycles done a new record!!

That equals
180 push ups
180 BDW Squats

At a body weight of 355lbs thats ends up being 127,800 lbs of volume in 30 minutes including 15 minutes of cardio!

I feel like there is a cement slab laying across my lap as I sit and Type this..

I will need more Oatmeal Protein Shakes today!!

Ohh my FREAKin Quads!!

Monday Night Travelling Workout

This Monday I had to find another place to train as my Training partner Eric couldn't Train

It was is Wife's Birthday and was gonna be booked up all night with Foot rubs and Yes Dears!

So I sent out an email asking who wanted to hook up for a Workout.

My Buddy Markus hit me back and said let's do it (poor bastard didn't know what he was in for)

We went to his gym Westgate Fitness, it was my first time there. What a great Gym! Not one of these monsters Francise outfits, but a a nice gym with lots of free weights.

Definitely a place I would train at if I lived nearby!

That being said I got there at 7:35 and we got started.

Bench Press for reps

305 X 12
315 X 12
365 X 10
405 X 8

One arm DB Press

45 lbs X 10
45 lbs X 10
45 lbs X 10

Face Pulls Blue Band

5 Sets of 35 reps

Delt Super Set 10 reps each in a row repeat 2X

Front Raise
Side Raise
Rear Lateral

35 lbs

Tricep Pushdown with Blue Band around Neck - 60 seconds rest per set

60lbs X 10

Down and Fried Delts and Triceps

I wonder if Markus can move his arms today?