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I've been having some tooth pain lately. I went to the dentist a couple of weeks ago and had an X-ray done and it showed one of my wisdom tooth was impacted so I had it removed today. The procedure was fine but my mouth has had a dull, throbbing ache since. Swelling isn't bad but it sucks being restricted with food.

BW- 93.0 put on a couple of kg due to no training and a sedentary office lifestyle. 

Since I'm not playing sport this year my goal is to hit a 3 plate bench this year. I'm planning to bench at least twice a week.

Bench-
barx12
60x6
82.5x3
92.5x3
102.5x2
87.5x6
60x12

Incline DB Bench-
12x12
16x12
20x12

Treadmill and jump rope.

Trap Bar Deadlift-
60x3
100x3
120x3
140x3
155x3 felt easy!

Chin Ups
5x3

Treadmill and some jump ropes.

also this

<a href="http://www.youtube.com/watch?v=Qo5SLpuGt_Q" target="_blank">http://www.youtube.com/watch?v=Qo5SLpuGt_Q</a>

Thanks for sharing this video. I've been slack with exercise and rehab since the corona virus kicked off. Gyms should be opening back up soon so I'll definitely start using the seated calf machine and try these achilles exercises by leaning near a wall.

"People who assist authorities in endeavouring to prosecute Paul Dale have a pretty poor life expectancy. Two of them have been murdered." - Gary Livermore lawyer for the Australian Crime Commission.

This book is from an ex-detective suspected of a double murder. He was charged with conspiracy to murder but ultimately the charges were dropped. Obviously he is going to say that he's innocent, but it's interesting how the police pursued him for 10 years and spent millions of dollars on convincing people to testify against him.

My opinion is that he didn't get anyone killed but as the head of a drug squad he was being accused of being corrupt as one of his detectives got busted robbing a known drug house with an informer. The informer stated that Paul Dale was also involved in the robbery and had planned it and they were going to split the proceeds. The detective refused to implicate Paul Dale. The police ended up charging Paul Dale with the robbery but before the trial commenced the informer and his wife were both shot in the back of the head in their residence, which led to the robbery charges for Paul Dale being dropped.

A few years later a convicted criminal was looking to make a plea bargain with police and alleges that Paul Dale came to him to organise for the informer to get murdered. Paul Dale denies this. Paul Dale's lawyer breached her client privilege and also came forward to the police implicating Paul Dale in the murder of the Hodson's. Paul Dale was charged for murder but before the case went to trial the convicted criminal got murdered in his cell for being a "dog".

 In his book  Paul Dale admitted that he he made people informers without their knowledge (Tommy Ivanovich) that could lead to these people being killed if their status was found out, albeit mistakenly as they never agreed to become informers. The evidence of him being involved in the robbery was all from a police informer who obviously had ulterior motives to try and lessen his sentence. Although, Paul Dale was a somewhat dodgy cop I don't think he would have been found guilty for the robbery, which is why I can't see why he would have ordered for the murder of the informer and his wife.

It was a a good read.
https://www.smh.com.au/lifestyle/bad-company-lifting-the-lid-on-the-terence-hodson-murder-case-20150116-12s24g.html

I've been lazy in the past week. I did some exercise today though.

Walk-
4.5km

Jogged-
2x200m @ 30 second speed with 200m walk back recovery. No pain at all so we'll see how my left achilles pulls up tomorrow.

All of the libraries in my city have been closed for the last 4 weeks so I haven't read as much. Recently read the following books though:

^Defs!

Just took it easy this weekend. Still in isolation mode but went for a 5km walk today and jogged 400m in 1:22 minutes.