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Hey, I have a question,

I just enrolled with fit link the other day, to do my cert 3 and 4 in fitness through them and am currently already studying full time at university.

My question is,...

In.

New Pull:

Deadlifts: 6 sets

100kg x 5
140kg x 5
180kg x 3
180kg x 2
180kg x 2
180kg x 2

Okay, so as of the last Pull workout I did, I changed my Lower Push Pull routine a bit.

I have adopted one of Alberto Nunez's old routines... it's really high volume... (I'm talking 45-55 sets a...

By eliminating the power days, you'll be only performing progressive overload in one plane, whereas when you have the power and tension days tied in the routine, you're able to progress in two...

I accidentally deleted the last 2 workouts off my phone so I can't upload them.

I will upload tonight's one later on.

From memory though, my squats were around 140kg leg press was around 380kg...

Brisbane Brah checking in!

LOL, yeah, well I have never had Coco Pops before... I've been deprived my whole life...

A friend recommended I get the Coco Pops Chex after I finish this box, which will take a while (2 weeks,...

Monday 17th December (Today):

Rest Day.

I slept in today til 11:30am; I got to sleep at 12:00am last night! (so 11.5 hours sleep). This is the most sleep I have ever had!


I got up, went to...

Haha, cheers!

Pull day (RPE of 8-9):

Deadlifts:

140kg x 5 (with no belt... it felt too easy)
180kg x 1
180kg x 2
180kg x 1

Weighted Pullups:

Push:


Let me just say that before this session, I had only gotten 3 hours of sleep, I also lowered my calories again the day before, from 3100 to 2800 and I only had breakfast in the tank, and...

Squats:

60kg x 6
100kg x 7
140kg x 5
140kg x 5

Leg Press:

290kg x 20

Hey nice job brah!

I'm an Aussie too, currently cutting, and was wondering if you could let me in on your macros and whether or not you also incorporated re-feeds every week or so?


Cheers...

Cheers, much appreciated :)

Pull:


Deadlifts:

100kg x 5
140kg x 5
180kg x 3 (**** YEAH, first time dead-lifting 4 plates each side baby!)
180kg x 2

Haha, yeah, sometimes I do bro!

One of my meals from yesterday:


IIFYM#BODYBUILDING LUNCH#CHOBANI FF GREEK YOGURT#TIM TAMS#DEVONDALE MILK#NUTRI-GRAIN CEREAL#COTTEE'S CHOCOLATE TOPPING!

Macros: 708 cal, 11g fat, 107g carbs,...

Push:

Flat DB Press:

42kg's x 5
46kg's x 3
48kg's x 3 spotted

Incline DB Press:

Lower:

Squats:

60kg x 5
100kg x 5
140kg x 3 (FIRST TIME REACHING ATG!) going ATG I felt a lot more tension on my glutes!
140kg x 3 ATG (spotted)
140kg x 2.5 ATG (spotted)