Kris Wragg's Blog
2Sep/101

2nd September 2010

Food

  • 500g natural yorghurt, pear
  • strawberries, 2 x bananas, hand full of almonds
  • chicken tikka masala with brown rice
  • approx 2300 calories, 161g protein

Workout

  • Deadlift - 3:10
    • 90kg, stradle deadlift, bar elevated approx 2" off ground
    • 7 reps, 5 reps
  • Pullups - 4:20
    • wide grip, supinated
    • 9 reps, 6 reps, 4 reps
  • Bench Press - 3:45
    • 50kg, narrow grip
    • 3 reps, 2 reps, 3 reps
  • Two Hand Pinch - 3:45
    • 56.1kg x 5 singles
Filed under: Logs 1 Comment
1Sep/100

1st September 2010

Food

  • strawberries, raspberries, blackberries
  • pasta and bolognese
  • whey protein in milk
  • steak and baked potato
  • approx 2900 calories, 188g protein

Lunch Workout

  • Shoulderstand squats
    • 22 reps, 30 reps
  • Windmills
    • bodyweight only
    • 15 reps each side x 2

Evening Workout

  • Deadlift - 2:30
    • 90kg, sumo stance, bar elevated on yellow pages
    • 9 reps, 7 reps
  • Pullups - 2:20
    • wide grip, palms facing towards body
    • 8 reps, 6 reps
  • Double KB Rows - 2:00
    • 2 x 16kg
    • 15 reps, 12 reps
  • Grippers
    • r/h TNS RB130
    • 5 reps, 4 reps, 3 reps
    • l/h TNS RB100
    • 10 reps, 10 reps, 8 reps
  • Wrist Developer
    • level 4, 5, 6, 5, 5
Filed under: Logs No Comments
31Aug/100

31st August 2010

Food

  • 3 x fruit and oat bars
  • 500g natural yoghurt, pear, banana
  • pasta and bolognese with lots of mushrooms
  • protein shake strawberry milkshake... hell yes!
  • approx 2800 calories, 146g protein

Lunchtime Workout

  • 15 pressups
  • 10 one legged deadlifts each leg, bodyweight only
  • 12 reps each side bodyweight windmills
  • 12 reps each side bodyweight windmills
  • couple of bridges

Evening Workout

  • Dips - 4:00
    • 11 reps, 7 reps, 6 reps
  • Bench Press - 5:00
    • 50kg, medium width grip x 3 reps
    • 55kg, medium width grip x 3 singles
  • Grippers
    • TNS RB130 gripper
    • 6R, 2L
    • 5R, 1L
    • 4R, 1L
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30Aug/100

30th August 2010

Food

  • bacon and mushroom omelette with 6 eggs
  • Sausage, chips and baked beans
  • approx 1850 calories, 105g protein

Workout

  • Double KB Snatches - 2:50
    • 2 x 16kg
    • 12 reps, 10 reps
  • KB Deadlifts - 2:40
    • feet elevated off ground, 25kg
    • 19 reps, 17 reps
  • Leg raises - 4:30
    • using dip bars to elevate off ground
    • 13 reps, 11 reps, 10 reps
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29Aug/100

29th August 2010

Food

  • Some cashew nuts and a fruit smoothie
  • Two large jacket potatoes and some baked beans
  • 500g natural yoghurt and 100g each of blackberries, strawberries and raspberries
  • approx 2300 calories, 71g protein

Workout

No workout today.

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28Aug/100

28th August 2010

Morning Workout

  • Fake Competition
    • 2HP - 61.1kg
    • WD - level 7
    • Vulcan - level 6
  • Pullups - 2:00
    • BW + 14kg
    • 5 reps, 3reps
  • KB Press - 8:00
    • 20kg KB
    • 6R, 4L
    • 6R, 5L
    • 6R, 4L

Afternoon Workout

  • Inverted Rows - 4:20
    • using thick bar
    • 10 reps, 9 reps, 7 reps
  • Dips - 4:00
    • 7 reps, 6 reps, 5 reps
  • Boxing
    • Few mins of punchbag work
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26Aug/100

26th August 2010

Workout
  • Gripper
    • TNS RB100
    • 15R, 12L
    • 11R, 9L
  • Stiff leg deadlift - 3:00
    • 32kg
    • 12 reps, 13 reps
  • Plate Curls - 5:00
    • 10kg plate
    • 6R, 5L
    • 4R, 4L
  • Windmills - 5:00
    • 20kg KB
    • 6R, 3L
    • 5R, 3L
  • Pinch Juggling
    • juggled 10kg plate from hand to hand 74 times
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25Aug/100

Donating blood

Today I donated blood, it may hurt a little at first, and sure I couldn't workout this evening due to it.  But it is definitely worth it because it could save some poor kids life!

If you are fit and healthy then you really should consider donating blood as it doesn't take much time and it only really impacts you for 24hrs.

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24Aug/100

24th August 2010

Workout

  • Bench Press - 5:20
    • 42.5kg, narrow grip
    • 7 reps, 5 reps, 5 reps
  • Two Hand Pinch
    • swinging static holds with 40kg block
    • 2 x 20kg plates @ 64mm
  • Push Press - 6:00
    • 16kg KB
    • 19R, 16L
    • 16R, 19L
  • Wrist Developer
    • right hand posting
    • level 1, 2, 3
Filed under: Logs No Comments
20Aug/100

20th August 2010

Workout

  • Turkish Get Ups - 10:30
    • 16kg KB
    • 5R, 5L
  • Windmills - 7:20
    • One 16kg KB in each hand
    • 5R, 4L
    • 5R, 4L
  • Grippers - 6:45
    • TNS RB100
    • 14R, 12L
    • 11R, 8L
    • 12R, 10L
  • Bridges - 4:50
    • 3 reps, 3 reps
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