Chaos and Pain and Crossfit? F**k, say it ain't so!

Tuesday - 31st
100 strict pull ups AFAP (must be done in multiples of 5)
Time = 17.43 mins
100 strict dips AFAP (must be done in multiples of 5)
Time = 10:05
100 barbell curls 20kg AFAP (must be done in multiples of 25)
Time = 1:57
100 Skull crushers 20kg AFAP (must be done in multiples of 25)
Time = 2.41
DIET
07:30AM: 1 scoop protein, 300ml milk, steak sammy
12:00PM: 1 scoop protein, 300ml milk, four pieces of avocado on toast
03:30PM: 1 scoop protein, 300ml milk, steak sammy
09:00PM: 1 cup rice, 1 chicken breast, curry sauce

Wednesday - 1st
09:30AM SESSION
Deadlifts
5x10 @ 100
Hammy curl
5x10 @ 42
Leg extension
5x20 @ 21
Back extension
5x20
GHD sit ups
5x10
Vertical leg crunches
3x50
01:00PM SESSION
For four mins
20 sec on max effort, 10 sec rest
Rest five minutes
For four mins
15 sec on max effort, 15 sec rest
Rest five minutes
For four mins
10 sec on max effort, 15 sec rest
DIET
07:30AM: 1 scoop protein, 300ml milk, steak sammy
10:30AM: 2 scoop protein, 600ml milk
01:30PM: 1 scoop protein, 300ml milk, 4 chicken wings
04:30PM: 1 scoop protein, 300ml milk, steak sammy
09:00PM: 1 cup rice, 1 chicken breast, teriyaki sauce
 
Thursday - 2nd
DIET
10:30AM: 300ml milk, 1 scoop protein, steak sammy
02:00PM: 2 chicken sandwiches
05:00PM: 300ml milk, 1 scoop protein
09:00PM: 1 cup rice, 1 chicken breast, satay sauce

REST DAY
 
Friday - 3rd
11:30 SESSION
Dumbbell shoulder press
26x15
26x13
26x11
26x10
Dumbbell lateral raise - Pyramid sets, 30 seconds rest
10x12
12x12
14x12
16x12
18x6
16x8
14x10
12x12
10x14
Lunges
3x10
Bulgarian split squats
3x10

03:00 SESSION
5 rounds, conversational pace
20 calorie row
200m sled push, 40kgs.

DIET
09:30AM: 1 scoop protein, 300ml milk
11:00AM: 8 pieces sushi
01:30PM: 1 scoop protein, 300ml milk, chicken sammy
03:00PM: 1 scoop protein, 300ml milk
04:30PM: chicken sammy
06:00PM: 15 wicked wings, 2 original recipe chicken
 
Saturday - 4th
Ez bar preacher curl
3x6 @ 32.5 + 21's @ 10
Dumbbell hammer preacher curl
2x12
Rowing for max calories
For four mins
20 sec on max effort, 10 sec rest
Total calories = 75
Rest three minutes
For four mins
15 sec on max effort, 15 sec rest
Total calories = 53
Rest three minutes
For four mins
10 sec on max effort, 15 sec rest
Total calories = 37

DIET
09:30AM: 1 scoop protein, 300ml milk
01:00PM: 1 scoop protein, 300ml milk, chicken sammy
03:30PM: chicken sammy
06:30PM: 1 cup of rice, 1 chicken breast, satay sauce
10:00PM: 1 scoop protein, 300ml milk, 1/2 protein bar
 
Sunday - 5th
Rehab
Squats - pyramid, 60 sec rest
40x20
50x15
60x10
70x5
60x10
50x15
40x20
GHR
3x5

Conditioning
1)For work, no time component
100 DU
100m 30kg fat bar OH lunge
75 DU
75m 30kg fat bar OH lunge
50 DU
50m 30kg fat bar OH lunge
25 DU
25m 30kg fat bar OH lunge
2)For work, no time component
400m run
40 sit ups
300m run
30 sit ups
200m run
20 sit ups
100m run
10 sit ups

DIET
09:30AM: 1/2 protein bar
02:30PM: 2 scoops protein, 600ml milk
06:00PM: beef stew, mashed potatoes, peas, four puff pastries and slice of banana cake
 
Monday - 6th
Strength
Bench press
1x1 @ 135
3x5 @ 100
Weighted pull up
3x5 @ 20
Conditioning
3 rounds
100m sled pull sprint, 40kg
10 strict pull ups
10 strict dips

DIET
08:30AM: 1 scoop protein, 300ml milk
10:30AM: 1 scoop protein, 300ml milk
01:00PM: chicken ficelle
03:30PM: 1 scoop protein, 300ml milk, steak Sammy
06:30PM: steak Sammy
09:00PM: 1 cup rice, 1 chicken breast, teriyaki sauce
 
Tuesday - 7th
09:00AM SESSION
Leg extension
5x20 @ 28
Leg curl
5x10 @ 50
GHD sit up
3x20
Back extension
3x20
04:00PM SESSION
12 min time cap
50 cal air dyne
25 toe to bar
40 cal air dyne
20 toe to bar
30 cal air dyne
15 toe to bar
20 cal air dyne
10 toe to bar
10 cal air dyne
05 toe to bar
Time = 11.53

DIET
07:30AM: steak sammy
10:30AM: steak sammy, 1 scoop protein, 300ml milk
03:00PM: steak sammy, 1 scoop protein, 300ml milk
05:00PM: 1 scoop protein, 300ml milk
09:00PM: 8 wicked wings, 3 pieces original recipe chicken
 
Wednesday - 9th
Sumo deadlifts
4x10 @ 120 - Went for a fifth set and felt something tweak in my right erector. Stopped immediately. Annoying as I wanted to row, body needs to recover I guess. Have been pushing a bit too hard for a bit too long I think.

DIET
07:30AM: steak sammy
10:00AM: steak sammy, 1 scoop protein, 300ml milk
02:30PM: Subway Footlong
07:00PM: turkish kebab
 
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