Auto Reg rating
+2
S/set with 2 mins between reps
Chins BW x 8, 8, 6, 5, 5 = 32
Dips BW + 5kg x 8, 9, 8, 7, 7 = 39
abs
Conditioning
Bike 62 mins
http://www.mapmyride.com/ride/new-zealand/-dunedin/104125762541019953
Rating
9 
a bit sore from yesterday but not as bad as I thought it may have been. The other nights when I was down at our beach I spied a great swimming area so went and had a dip straight after ride
Haha, thanks John. This new setup will work just fine, I promise (gee, I hope that doesn’t come back and bite me in the ass 
)
Keep up the good work, buddy.
Its a pretty safe bet that things will improve and regardless I really appreciate it and won’t hold you accountable. Ultimately it was me who decided to give it a go.
Here is a vid of L with his Welsh Pony at ‘our beach’ This is under 5minutes walk from sitting upstairs at home.
The Welsh Pony seems to enjoy that! 
I could be best friends with your kids 
Yes indeed that is part of why I posted it. The pony (Sam) got out and was cavorting and frolicking like a dog. In fact he follows L around like a dog when he is in the paddock.
Stef,
all in all they are pretty good and we have HEAPS of laughs and fun. For some reason though they get upset, L in particular, when I have them on by saying say things like
I’m down with the kids yo!
don’t be a hater Dude
but the classic was last week when my wife was at work and was talking to a group of young teens and she said
oh, oh, I’m cool…I know what to say…'sup my g?*…the teens literally LOL…and one said …wassup Lady
Auto Reg rating
+4
Med Ball Throws
Backwards x 10
Hills
1 x 10m walkback rec
1 x 20m 2 min rec
1 x 30m 3 min rec
5s x 15 sec 5 min rec
Squats
3 min rec
warmup 5r x 70
work 90 x 6s x 6r
SLDL
3 min rec
75 x 10, 10, 8, 8
stretch & abs
Rating
9.5
Achilles progressing really well. Did warmup and drills barefoot and at most there was an awareness, stride outs there was some discomfort no real issues on hills.
Beautiful hot evening so after weights went for a quick swim and then stood in the cold sea for approx 5 mins.
RJ, you wanted some more volume in the weight room, how about that?
Haha, that’s a ton of volume. It’s good for you though. A little while of that and your strength levels will jump. I went through a phase of RDLs and step ups for 50 reps a piece per session a while back and it did wonders to kick off my squat strength.
Auto Reg rating
+2
S/set with 2 min between reps
1 arm db row 34db x 3s x 12r
Incline DB press 24db x 11, 11, 9
Conditioning
Bike 62 mins
http://www.mapmyride.com/ride/new-zealand/-dunedin/104125762541019953
Rating
8
another beaut night, would have biked longer but back to work to finish off a funding proposal 
EDIT
wasn’t overly late home so did
foam roller
abs & stretch
Here are a couple of pics from where I did my hills the other day.
My house is down to just the right of teh R hand trees dn the view from our lounge is along that coast to the outcrop about 2/3 towards the left.
Looking back towards Dunedin
Auto Reg rating
+2
Med Ball Throws
Backwards x 10
Hills
4 x 4 x 40m rec 3 / 6 min
Squats
3 min rec
warmup 5r x 70
work 90 x 5s x 7r
95 x 1s x 3r
SLDL
3 min rec
80 x 6s x 6r
stretch & abs
Rating
9
another awesome hot day Today is C & my 22nd wedding anniversary
below is vid from today at 1/2 speed
Happy anniversary! You guys have been married longer than I’ve been alive.
And good work last session, John. Higher reps on the squat are tough, especially over so many sets. How is the higher volume treating you?
Ha, thanks.
Volume ok so far but it is early days and I’m going at the higher end while I can hopefully it carries on. I’m also aware that I’m just getting back into squats again after over a month off so thngs should be ramping up quite quickly.
Auto Reg rating
+2
S/set with 2 mins between reps
Chins BW x 8, 8, 7, 6, 5 = 34 (LW 32)
Dips BW + 10kg x 8, 8, 7, 7, 5 = 35 (LW = 39 with 5kg)
abs
Conditioning
Bike 105 mins
http://www.mapmyride.com/route/nz/dunedin/661126561716116941
Rating
9
Auto Reg rating
0
Med Ball Throws
Backwards x 10
Hills
1 x 10m walkback rec
1 x 20m 2 min rec
1 x 30m 3 min rec
4 x 20 sec 6 min rec
Squats
3 min rec
warmup 5r x 70
work 90 x 4s x 8r
SLDL
3 min rec
80 x 4s x 8r
stretch & abs
Rating
8
long day at work so a bit tired, that said all went well, achilles just about all sorted and back to 100%
Auto Reg rating
+2
S/set with 2 min between reps
1 arm db row 37db x 4s x 8r
Incline DB press 27db x 6, 6, 5, 4
Conditioning
Bike 157 mins
http://www.mapmyride.com/route/nz/dunedin/763126587884382190
Rating
8
Auto Reg rating
+4
Med Ball Throws
Backwards x 10
Hills
4 x 4 x 30m rec 3 / 6 min
S/set with 2 mins between reps
Chins BW x 8, 8, 6, 6, 6
Dips BW + 12.5kg x 5, 5, 5, 4, 4
abs
Rating
6
dropped distance to 30m on hills to stay under 7 sec.
Had planned on doing squats but on warmup set felt the very slightest of twinges on the side of my lower back. I am sure it will be ok but I am injury phobic right now so changed to upper body and will probably do lower tomorrow pre bike.
Auto Reg rating
+2
O/head squats
3 min rec
3s x 8r x 35
SLDL
3 mins rec
3s x 8r x 70
Conditioning
Bike 105 mins
http://www.mapmyride.com/route/nz/dunedin/661126561716116941
stretch & abs
Rating
7
back close but not quite 100% so didn’t do squats and didn’t push it too much on SLDL. Expect it to be right in next few days.
http://www.stuff.co.nz/life-style/3327609/What-your-coffee-says-about-you
THE INSTANT COFFEE DRINKER - These are cheerful, straight forward types, who like a laugh and live by the maxim “if it ain’t broke, don’t fix it”. But instant coffee drinkers can be unadventurous in their careers and need to let others see the hidden depths in their personality. The no-nonsense instant coffee drinker is allergic to pretentious behaviour, say James and Moore, and they are likely to keep their socks on during sex.
THE BLACK COFFEE DRINKER - This type is all about minimalism and takes a no-frills, direct approach to life.
The black coffee drinker can be quiet and moody but prone to brief bursts of extroversion. “A difficult but potentially rewarding friend, colleague or partner,” James and Moore conclude.
Not so sure about the socks bit…………………… :rolleyes:
Tues 16 Feb
warmup (no drills or stride outs)
Hurdles
6 x 10 hurdles
walkover
over / under
Wed 17 Feb
Auto Reg rating
+2
Med Ball Throws
Backwards x 10
Hills
1 x 10m walkback rec
1 x 20m 2 min rec
1 x 30m 3 min rec
3 x 25 sec 7 1/2 min rec
Squats
3 min rec
warmup 5r x 70
work 90 x 8s x 5r
Glute bridge
3 min rec
80 x 3s x 12r
stretch & abs
Rating
9
as expected back good as gold, add to that no achilles awareness at all so all good