T Nation

Decimation Food Log


Friday - had a lot of food no sugary stuff though, some chips
bad day at gym failed on 130kg and then 100kg after stripping the weight
Saturday- kettlebell BUP 28kg x 6 PB
High pulls 110, 120 , 130 x3 condensed rest period to very little , as I was training my mum and she wanted to go home.

ate a cake today , cheese on toast and a protein bar so far. Cake was bought for me.


Front squats 120 x2 130 x 1 142.5 fail.
120 x2 couldn’t get another rep.

mango protein smoothie
1 protein bar
sweet sour pork and egg fried rice
cheese and potatoe pie
1 diet dr pepper
1 diet coca cola


1 protein bar
jerk chicken and peppers and egg fried rick and beans
shepherd’s pie and vegetables
2 small mocha coffees
2 beef burgers

Front squats - 60, 100 x3 110 x3 belt 120 x3 easier than last time
130 x 2 not far away from going for the third rep
High pulls 110x 3 120 x 3 130 x3 140 x 3 kg not the best but tired after squat
Kettlebell BUP tired left arm 10kg x 5 rights x5 16kg x 1 l 16kg x 5
Glute ham raises bw x8 x5


1 protein bar , 1 bowl of mini shredded weet
thai green chicken curry
1 turkey sandwich , protein bar and a pint of milk
1 portion of lasagne

Workout AM
front squat
60 , 80 , 100 x3 no belt
110 x 3 belt
130 x2 with belt and shoes
nearly went for third rep

high pulls - low clean pulls to navel
130 x 3 130 x 3 140 x3 150 x 3 150 x 3
Glute ham raises 6 reps , 4 reps bw
Kettlebell BUP press
10kg l 10kg r 16 kg l x 3 16kg x 10 r 20kg l x 2 20kg x6 , 28kg x 5 r
Cheat dumbbell row right 13 reps 75kg .
Working on rate of force development

Getting fitter as I managed to add the high pulls.
Back off week next week


Front squats 60, 80. 100 , 110 x3 130 x3 struggled though. PB recently
Low clean pulls 130 x3 130 x3 140 x 3 160 x 3
Glute ham raises - bw 9 bw6 , bw 5 .
Kettlbell BUP light . managed 1 28kg on right tired.

Food - chorizo and chicken sandwich , protein bar , banana
lunch - chicken burger and chips
sausage roll
shit diet today.


Two rest days.
Sunday workour Front squat- 60 x3 , 80 x 3, 90 x 3 100 x 3 110 x3 120 x3 felt easy 132.5 x1 couldn’t get another rep.
Hopefully, it will feel easier tomorrow at the gym. I have reinstated my garden powerrack , so I used that today.

Just finished reading Never Gymless about bw and minimalist equipment training. Anything by Ross is excellent. I am considering supplementing my front squat , glute ham raises and high pulls with a lot of bw strength and conditioning work. I would also like to get the facility to do glute ham raises at home. I am becoming fairly proficient at the gym I can 9 with bw, so it’s time to try out the natural glute ham raise (which is significantly harder).


Got a tiny bit of knee pain after one workout. Had another workout today.
1`32.5kg x2 for top set other sets fairly easy belt no shoes.

Transitioning to an organic diet.
Eat two farm eggs and some organic bread
ate a potato
sandwich bread and cheese and tomatoes.+
non-organic chopped carrots.
cheese sandwich

Bought a power twister very difficult ihuniu. I may get back into some steel bending.


Cheese on tost organic bread and cheese

Front squats 30, 60 , 80 , 100 x3 no belt
110 x3 easy 120 x3 fairly easy 132.5 x2 went for third rep and missed first two moderately difficult 7-8rpe

cheat closed my power twister 80kg from ihunui in china. Very difficult indeed. It jars your my elbows even when I release it as slowly as possible. I think it would have some serious carryover for long bar bending , probably even short bar bending.

Going shopping for organic food.