Sunday

My calves are aching again, but there you go.

Right, what have I been up to?

Well, Friday I took the dogs for another rambling walk across the moors and later went to grannys and did 10 pull ups and then 8

Saturday I went for a long walk with the dogs and came back and went to the gym.  I do love the Mulranny gym, hardly anyone uses it so I get to do pretty much whatever I want.

Isn't it great?

Anyway....

Warm up was mobility

Press up: 30

Deadlift:
Warm up: Isometric lift 3 x 3sec
22.5k One arm snatch x 3
Main lift:
70k x 5, 110k x 3, 130k x 3, isometric lift, 140k x 2 (grip was going on right hand because of little finger), 160k x 1, 170k x 1, 170k x 1, 177.5k x 1, 177.5k miss (damn right hand), 177.5k x 1 (to knees), damn right hand's little finger just wasn't working, 140k x 5

Bent over row - 70k x 8, 70k x 8, 70k x 8

Tricep extension: 20k x 4per side, 17.5k x 5 per side

Lat pull down: 45k x 10, 75k x 4, 75k x 4

Bicep curl- 20k x 45, 30, 21 (21 protocol)

Sunday:

Back a little stiff.  No bicep pain at all.  In fact, getting any pain in my biceps is pretty damn hard.  

Today went to the beach and ran 3.75 miles according to mapmyrun.com.  Bless it.  Did some fartlek training and went from jog to middle speed to sprint over the course of the, uh, course.  Calves sore now as tried to stay on them all the way.  They've done up the kid's play area and have put in a nice basketball court.  I used the hoop's support for pull ups and did 8, then 6 Up/downs, then 6 pull ups.  Not bad. Forearms sore from yesterday.  All in all a good weekend.  

Tomorrow I'll probably do the 300 workout, only shift it up to 350!