Hand punishment

AMRAP 12
8 x 80kg deadlift
12 plank to pike on elbows, 4" platform

I didn't keep the palms at the base of my fingers on the ground on the plank things so I blistered the skin at the corner of the heel of my palms.

Rushed this a little

AMRAP15
10 x 60kg deadlift
10 x 18kg bendy bar bench

I had a target of 10 rounds in my head and rushed the benches a little. That's a no-no.
I think I can use more weight and keep my shoulders stable, but only if I give myself time. Re-hab is more important than a score.

Something

As in, "I had to do ..."

AMRAP10
10 x 20kg press
10 med ball rebounder throws.

Should have warmed up more and got my shoulder set better, it drifted forward in the presses

Franlet except I forgot a bit

21-15-9
20kg front squats
7-5-3
Pull-ups

Back squats

5 x 45kg
4 x 5 x 47.5kg

Played with some handstands practise.
I can feel my serratus engaging on those too, yay!

A less than successful experiment

AMRAP10
5 x 100kg deadlift
5 stand to lie down to stand

AMRAP15
5 pull-ups
10 x 18kg band bar bench
15 air squats

More like Diane

But still a long way off.

21-15-9
80kg Deadlift
10-12kg dumbbell press

One 10kg and one 12kg, swapping hands approximately half way through each round.

Not great

5 x 40kg back squat
15 push-ups against the car bonnet. Engaging serratus.

5 x 42.5kg back squat
15 push-ups against the car bonnet. Engaging serratus.

5 x 45kg back squat
15 push-ups against the car bonnet. Engaging serratus.

5 x 45kg back squat
15 push-ups against the car bonnet. Engaging serratus.

5 x 45kg back squat
15 push-ups against the car bonnet. Engaging serratus.

Double scaled Diane

21-15-9 NFT
60kg Deadlift
10kg Right arm press
60kg Deadlift
10kg Left arm press

Right shoulder tracked fairly well and didn't lag behind too much.
Deadlifts were not bad and not great. Need work. Got a bit puffed so it got hard to keep tight.

2012 calendars

Every year I update these and email them 'round. Perople find them as useful as IO do so I'll try sticking them up here this year.


The originals were found on the web and the creator uploaded a new version each year for public use. He stopped some years ago and I carried on, updating them and emailing them out.


They currently contains the New Zealand public holiday observances and school terms. Feel free to copy, customise, repost or otherwise circulate them as you see fit.




Horizontal planner


Vertical planner

Meat Loaf - from a recipe from Lynette's family

500g mince
500g sausage meat
2 rashers bacon, diced
1 onion, diced
1 egg
2 tablespoons chopped chives
1 teaspoon salt
1/4 teaspoon pepper?

Mix it all up. Bung it in a loaf tin.
Cook it for at least 50 minutes, until the loaf separates from the sides of the pan.

The original recipe had breadcrumbs in it and was cooked as a roll in a roasting dish.

Almost CFSB

Back squats
5 x 30kg
5 x 32.5kg
5 x 35kg
5.x 37.5kg
All exactly in the groove. I know that it doesn't indicate what will happen whgen the load goes up, but I haven't been able to do this with even that much weight before, so I'm happy.

Then while Sapphire was occupied playing with the kid from down the road
5RFNT
5 pull-ups
10 x 22.5kg T-handle swings.