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About Simon Forsyth RKC

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06-18-2019 03:48 AM
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11-12-2008 04:26 AM
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Recent Entries

Training Log: March 5th, 2008

by Simon Forsyth RKC on 03-05-2008 at 12:00 AM
Today was just active recovery so here is what I did.

24kg KB H2H drills for 20 minutes followed by a slow jog for 3 kilometres.

Stretched for 40 minutes later on today

My diet was a little higher in carbs because my legs were sore (also a reason I did teh jogging). High doses of BCAA, Creatine and fish oil.
Training Log

Training Log: March 4th, 2008

by Simon Forsyth RKC on 03-04-2008 at 12:00 AM
Before workout this morning I I did my joint mobility around 0900-0930hrs. 30 Minutes before the workout I took the following:

1 serve of Surge recovery (chocolate flavour) with flax oil (1 teaspoon), 1 Spike tablet and 4 BCAA's, 1 serving of Alpha Male as well.

AM Workout:
A1. Back squat: 1 x 15, 1 x 12, 1 x 8, 1 x 20 (200lb, 230lb, 290lb, 230lb)
A2. Romanian deadlift: 1 x 12, 1 x 10, 1 x 8, 1 x 15 (280lb, 290lb, 310lb, 300lb)
B1. Barbell curl:

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Training Log

Training Log: March 3rd, 2008

by Simon Forsyth RKC on 03-03-2008 at 12:00 AM
Wow I need to remember that this tool is available. Ok here is todays training both AM and PM sessions.

A. Seated dumbbell press: 4 x 6 reps (80lb dumbbells)
B1. Upright rowing: 3 x 10 reps (60kg barbell)
B2. Seated incline lateral raise: 3 x 10 reps (20kg dumbbells)
C. Arnold press: 3 x 8 reps (70lb dumbbells)
D. Lateral raise: 1 x 100 reps (to get blood pumping) (20lb dumbbells)
E. Barbell power shrugs: 5 x 5 reps (300lb barbell)

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Training Log

Training Log: February 21st, 2008

by Simon Forsyth RKC on 02-21-2008 at 12:00 AM

Perfect 10 training for my arms.


Figure eights did them for 500 meters each side X 5 then I moved onto my fatigued strength training.

A) Seated See-saw press 4x6 (seated on the sand)
B1) Weighted pull-ups: 3x8
B2) double military press: 3x8
C) Double Snatches: 4x10
D) Turkish Get-Ups with 34kg KB: 6x4
E) Pistols (explosive) with a 34kg KB: 5x5

Went for a swim out to the steel mills

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Training Log

Training Log: February 19th, 2008

by Simon Forsyth RKC on 02-19-2008 at 12:00 AM
Rest day today.. Way too hot to do anything either in doors or outdoors.
Training Log
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