Adarq.org

Man I see so many fat runners around it's not funny, mainly women. They pound the gels like they're going out of business even on a 5 or 10k. No wonder the're putting on weight.

I see this at the gym soo often! People will be walking along on the treadmill at a brisk pace and they'll be sucking down on a sports drink like Gatorade, which contains hundreds of calories. So they will barely even burn the calories off that they consumed from the sports drink in their workout, let alone their meal afterwards, in which they'll probably eat more as they are 'hungry' from exercising.

4x440m
3x60m @100% 

1x440m- sub 1:30
60 seconds rest
1x440m- sub 1:30

10 minutes rest

1x440m- sub 1:30
60 seconds rest
1x440m sub 1:30

Somewhat surprisingly I actually felt a lot more puffed out after my 2nd rep of 440m compared to my 4th rep.

3x60m with 200m walk recovery
I didn't time these but they felt decent.

I really wanted to head down to the rugby field today and do some running, but the rain was torrential. If the weather's better after work tomorrow I'll head down to the field.

BW-
84

Bench-
barx12
60x8
85x5
102.5x3x2
92.5x6
75x11

Squat-
60x5
80x5
100x5
110x5x2
95x5

Chin Ups-
12

Assisted Pull Ups-
10x2

<a href="http://www.youtube.com/watch?v=AJLM4kzH2UE" target="_blank">http://www.youtube.com/watch?v=AJLM4kzH2UE</a>
<a href="http://www.youtube.com/watch?v=v7ly97DoRig" target="_blank">http://www.youtube.com/watch?v=v7ly97DoRig</a>

Squat-
60x5
80x5
100x5
115x3x2
95x5

Rows-
40x12
62.5x12
82.5x10x3

Chin Ups-
12,11, 8 i wanted to get 11 but my muscles gave up

Good news- Woke up and measured my waist and it was 35.5 inches, which is the best it's been since about 30 months ago.

Bad news- AFL Grand Final and I've been getting pissed with my mates. 16 beers so far today and it's only 4pm. I didn't drink for 7 days but when I do I binge drink. Getting sloshed.

Bench-
barx12
60x8
85x5
95x3
105x2
100x2
75x10

Incline DB Bench-
12x10
18x10
24x10

Thanks Coges.

I didn't end up going to the gym yesterday because my state had a massive power blackout. The transmission poles literally got blown over by the wind so the whole state lost power.

http://www.abc.net.au/news/2016-09-29/south-australia-recovers-from-power-outage-live-blog/7887000
"You have to understand there were 80,000 lightning strikes across the State of South Australia yesterday. And of course, gale-force winds, some of which are continuing.
 
"So this was a once in 50-year weather event, which caused a lightning strike into a power station, which caused these transmission towers to blow over. And then of course, it led to the inter-connectors shutting themselves down to protect property and people as a safety mechanism because there was a surge of electricity as a result of those events.
 
"We don't know what future weather events will hold for South Australia, but we have repaired a number of the problems that occurred last night. There have been some back-up generators that have been used on some major industrial sites which are is still occurring and of course all the hospitals went to back-up power immediately, as well as the emergency services".