Wednesday 31 August

Front Squat 5x3 @ 90kgs
Bench Press 5x1 @ 120kgs
Hang Clean 5x2 @ 80kgs

30 august 2011

Maintenance:	15302 kilojoules/day
Fat Loss:	12241 kilojoules/day
Extreme Fat Loss:	11635 kilojoules/day

2448.2 kJ's per meal if eating 5 meals per day

Monday 29 August

Front Squat 90 5x1  @ 120kgs
Bench Press 80 5x2 @ 105kgs
Hand Clean 70 5x3  @ 70kgs

Saturday 27 August

Front Squat 80 5x2  @ 105kgs
Bench Press 70 5x3 @ 90kgs
Hand Clean 90 5x1  @ 90kgs

Day 2: Friday 26 August

Meal 1 @ 8:43am : Hardboiled eggs x 2 with salt , 2 cups water, 10 dorritos
Meal 2 @ 10:00am : Hardboiled eggs x 2 with salt ,2 cups thirftee 

Day 1:Thursday 25 August

Day 1:Thursday 25 August
Weight: 345lbs

Meal 1 @ 8:20am : Mince , sour-cream , 12 dorritos , 2 cups raspberry  thirftee
Meal 2 @ 10:00am : Mince , brown rice , cheese , 2 cups water
Meal 3 @ 01:30pm : Mince , brown rice , sour-cream 2 cups water
Meal 4 @ 03:10pm : Mince , dorritos , sour-cream , cheese 2 cups water
Meal 5 @ 00:00pm -no carb-

Lifting :  

THURSDAY WEEK 1
Front Squat 70% 5x3  @ 90kgs
Bench Press 90% 5x1 @ 120kgs
Hand Clean 80% 5x2  @ 80kgs

Numbers

Front Squat : 130kgs
Bech Press : 130kgs 
Hang Clean: 100kgs

Football is done

Now that football is done , I guess its time to get working on that 4 pack of awesomeness