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KdotSpeed
Age 27 , BW 95.5
Join Date: 2011-04-09.
Following: 2.
Insert Post:
Your are on Tuesday 02, Dec 2014
-- Bodyweight: 95
Diet Plan :
- 3 Square Meals of protein fat and fibre
- Fasting for 17 hours
- Ingesting 100 grams to 150 grams of carbs post training.

Meal Plan
M1 Chick Breast, tomatoes, Avocado.
S1 Whey Protein post lifting.
M2 Beef Burgers, spinach/kale, slice of cheese.
S2 Whey Protein Post Rugby
M3 - Free Meal.


Full Training Day :

Warm Up
- Joint Circling : Arm and Leg Swings, Shoulder, Hip and Wrist Circles etc.
- Gentla Calisthenics : Press Up, Pull Up, Lunge and Cossack
- Rehab : TKE's, Super Birdogs, Adductors

Field Warm Up
- 20m Jog, Linebacker Shuffle, Cross Over Step, Backpedal.
- Heel Walks, A Walks, A Skips, Ankling, Pogo Jumping low, Pogo Jumping High
- Small Amout of Ladder Foot Work
- Jumping Work


Pause Split Broad Jumps x 5 each foot, topping out at 2.6meters

DELETE RENAME Records (PRs) # Paused Front Squats
VOLUME REPS SETS BEST EFF BEST INT
1430 20 8 175 175
0.1 ~24.85 PR 20 x 10 x 1 EFF 14% INT 11%
~71.55 70 x 2 x 1 EFF 41% INT 40%
110 x 1 x 1 EFF 63% INT 63%
0.1 140 x 1 x 1 EFF 80% INT 80%
0.1 ~143.1 140 x 2 x 1 EFF 82% INT 80%
0.1 140 x 1 x 1 EFF 80% INT 80%
0.1 140 x 1 x 1 EFF 80% INT 80%
0.1 ~143.1 140 x 2 x 1 EFF 82% INT 80%


DELETE RENAME Records (PRs) # Klokov Push Press
VOLUME REPS SETS BEST EFF BEST INT
1080 13 5 --- ---
~83.65 PR 80 x 3 x 1 EFF --- INT ---
~83.65 PR 80 x 3 x 1 EFF --- INT ---
~83.65 PR 80 x 3 x 1 EFF --- INT ---
~92 PR 90 x 2 x 1 EFF --- INT ---
~92 PR 90 x 2 x 1 EFF --- INT ---
Posts on December 02nd