Training Log Update - End Week 9
Week 9 Cycle
Oils
315mg Test E
210 Primo E
150 NPP
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
1mg Reta 3x Weekly (Mon Wed Fri)
All from
@Raptor Labs @Raptor Rep 
Cut Finish Weight: 89kg
Today Weight: 99.1
Current 4wk Average: 98.0kg
Calories: 3800
Training,
Monday
Hero Workout
"Murph"
1.6km Run
100 Pull-ups
200 Push-ups
300 Air Squats
1.6km Run
Done wearing a 9kg vest
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor." From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Tuesday
Legs, Quick Session
Squat (Barbell)
Set 1: 110 kg x 7
Set 2: 122.5 kg x 5
Set 3: 130 kg x 3
Set 4: 122.5 kg x 5
Set 5: 110 kg x 7
Front Squat
Set 1: 60 kg x 6
Set 2: 80 kg x 4
Set 3: 100 kg x 4
Set 4: 110 kg x 1
Set 5: 122.5 kg x 1
(new PB)
Romanian Deadlift (Barbell)
Set 1: 60 kg x 10
Set 2: 60 kg x 10
Set 3: 60 kg x 10
Compression Boots
Set 1: 15min 0s
Wednesday
CrossFit
Workout
For Time
Every 5 mins x 3 sets
20 Toes-to-bar
500m Row
450m Ski
1100m Bike
20 Box Jump Overs, 24in
Thursday
Push
Bench Press (Barbell)
Set 1: 60 kg x 10
Set 2: 80 kg x 5
Set 3: 90 kg x 5
Set 4: 100 kg x 4
Set 5: 100 kg x 2
Set 6: 100 kg x 2
Set 7: 100 kg x 2
Low Cable Fly Crossovers
Set 1: 18.2 kg x 12
Set 2: 18.2 kg x 15
Set 3: 22.7 kg x 12
Overhead Press (Barbell)
Set 1: 40 kg x 6
Set 2: 50 kg x 6
Set 3: 50 kg x 6
Set 4: 60 kg x 5
Triceps Extension (Cable)
Rope Overhead
Set 1: 27.3 kg x 10
Set 2: 36.4 kg x 10
Set 3: 40.9 kg x 10
Set 4: 40.9 kg x 10
Set 5: 45.5 kg x 7
Triceps Pushdown
Straight Bar
Set 1: 63.6 kg x 12
Set 2: 72.7 kg x 10
Set 3: 72.7 kg x 11
Set 4: 77.3 kg x 9
Fri/Sat/Sun - no training, was away for the weekend
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