Ok am putting my squats up for a slating again   personally I think/hope they a lot better than the last ones....

This was this morning and despite not getting back from DTD till 4.15am this morning and the kids waking me up at 6.30am I still managed legs day at 8.30am and got through it all.

Today was the final day of phase two which was about mastering body weight in the dips and chins which is going to be an integral part of phase 3 which will start next week and the programme is posted below

So today
This first clip is sets 2/3 with 60kg inc bar and then 80kg which is 2kg over my current BW


Set 4 again with 80kg



So the next phase

Again all exercises are 4 sets of 8-12reps with 1 minute rest between sets with upper body days for me being Tues/Fri and Legs being Weds/Sat

Upper Body

Giant Set (one exercise to the other with zero rest and then 1 minute after the 4 exercises)
Incline Bench Press
Seated Shoulder Press
Dumbell Lateral Raise
Unassisted Tricep Dips

Wide Grip Chins

Close Grip Under Hand Chins


Legs

Dead Lift

Giant Set of
Heels Elevated Back Squat
Barbell Hip Thruster
Barbell Lunge (alternating legs)
Dumbbell Step Ups


The giant sets look pretty brutal

The dietry side of the book rec's for this phase to really lower the carb count and rec's 209g Protein, 112g Carb and 72g Fat based upon my BW and I have been working on 155g Pro, 220g Carb, 75g Fat

I understand that there are further opportunities for those with deeper pockets to fire bullets at this with the addition of an evening flight and possibly a turbo?

wpwp, gl in the main

Wpwp you chopped with my friend Steve who sent me a photo with the trophy.

Gl today

Good luck Sunday Mr Kral

Cheers Doobs 😀

Love reading these! Good luck buddy

So you can see how the other half live 😀   
Cheers Pads <3

Moved tables and had 16k with 3 hands left of the day, got a ship thru with AJhh then next hand shipped 66 utg2 and got snapped behind by a similar stack who had A10 we turned him dead and folded last hand to come back with 40500 at 2k bb

twenty is plenty for a Sunday Spin Up

GL Rich

Absofruitly thanks David

Moved tables and had 16k with 3 hands left of the day, got a ship thru with AJhh then next hand shipped 66 utg2 and got snapped behind by a similar stack who had A10 we turned him dead and folded last hand to come back with 40500 at 2k bb

Str8 back to 32 after AK no good vs 99 on AK9QQ

Last level of day now at 8/1600/200

Dbld to 47k 77 v AK aipf co v bb

Blinds just going 8/1600

Guaranteed 78k by the end of day 1. Good luck son.

Hope ur right son but we bled to 26k then back to back hands raise folded A5 otb after opening to 2500 at 1200bb with sb showing JJ and then c/o with sb showing KK when unopened to us I min A8. 

20k w 15mins of this level left

33.4k going on last break now and moved table.

Going back to 6/1200/200

33k 10mins into 1k bb

GL Rich. Funking for you as per usual, possibly even more so.

The golf course is currently magnificent btw unlike my golf (this is not blarney, I shot 91 in Thursday's medal!!) but I feel golf might be fairly low on your list of current priorities.

91 would still beat me as the last time I played was with you

I will try and get up in the summer for my yearly round though

23k just back from dinner at 800bb

Utg1 opens to 1750 and we 3b AKdd next to speak to 3800 and on the button Andre Veselov 4's all in for 7800 and back to o/r he rejams all in covering us and I fold leaving 22bbs and Andre had AA with raiser having 88 and flops an 8 to ko him

As typing were in the bb and utg1 mins to 1200 and we find 77 and we just call off 21bbs to see 44J which we both check and bink 2016 Eso style hits a 7 and we check call 1400 to see a 5 river and I check again with villain not disappointing us with a 2800 bet which we go all in and villain snaps with K4cc.

25 and shrapnel with 10mins of 600bb left

Upto 23k when we open 45hh in co and just bb accommodates us to see K92hhx and he donks 1/4 pot which we call turn bricks and we both check with an off suit 4 rivering and we win vs 26

Then open and get 4 callers we see Q910ccx and bet 1/4 pot getting called in 2 spots, turn As and we Cf to a big bet with a caller behind so we're back to 18k

Pretty sigh three levels tbh, just folded in right spots not made any loose calls but not flopped anything either so we have 17.5k with blinds just gone 3/6/75