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  1. #61
    Registered User Dannybee123's Avatar
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    Originally Posted by neddo View Post
    Why did I click on this log at 2:30am starving at the library...

    Solid work bromontana, just make sure to watch form as you obliterate deadlift PRs -- it's easy to quickly strain a portion of the posterior chain with bad form/over use (coming from personal experience). Also, regarding shrugs: Lie on a 60degree bench with your chest, look up and shrug up/contract the traps/rhomboids (middle back muscles). Just incase you wanted you try something new at some point to introduce a new stressor. They're by far the best trap work I've ever done. Getting your chest to the bench can be a little dangerous, so be careful lol.
    Haha dude what were you doing in a library at 2:30am?!

    Good advice on the deads... actually had dragged in the PT at the gym to keep an eye on my form on latest deads to make sure I wasn't tempting injury. Feedback was positive. And on shrugs... thats what I do! LOVE dat exercise - really contract the back and hold at the top of the rep. Feels good!!
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  2. #62
    Registered User Dannybee123's Avatar
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    Wednesday (Rest Day) Log:

    Ah man 90 mins of Muay Thai last night really taking it's toll today. Glad for a rest day to recover…

    F 129g 42%
    C 195g 28%
    P 202g 30%

    Total cals: 2725

    Got more of my cals from carbs today than the extra protein... to be honest, felt like I needed it so not too concerned.

    At time of writing, its Thursday morning, looking forward to a mainly upper body session tonight, lets push those PBs!
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  3. #63
    preAMP'd neddo's Avatar
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    Originally Posted by Dannybee123 View Post
    Haha dude what were you doing in a library at 2:30am?!

    Good advice on the deads... actually had dragged in the PT at the gym to keep an eye on my form on latest deads to make sure I wasn't tempting injury. Feedback was positive. And on shrugs... thats what I do! LOVE dat exercise - really contract the back and hold at the top of the rep. Feels good!!
    Haha nice dude, yeah they're crazy good. And I was at the library yanking an allnighter for a couple finals I had yesterday. Up to polish off a paper, and I'm free until mid January. feelsgoodman

    Originally Posted by Dannybee123 View Post
    Got more of my cals from carbs today than the extra protein... to be honest, felt like I needed it so not too concerned.
    Sounds familiar...
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  4. #64
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    Originally Posted by neddo View Post
    Haha nice dude, yeah they're crazy good. And I was at the library yanking an allnighter for a couple finals I had yesterday. Up to polish off a paper, and I'm free until mid January. feelsgoodman



    Sounds familiar...

    All nighters... ergh! Worth it for that Christmas break though.

    Neddo what you think of 5/3/1? Had a demoralizing session last night at the gym, made no progress on my bench or press - two lifts I really wanna progress on. Thinking of changing up to a 531 but might be jumping the gun.
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  5. #65
    Registered User Dannybee123's Avatar
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    Thursday (Gym Day) Log:

    Well after looking forward to an upper body gym session, I had mixed feeling walking out the gym. Made no progress at all on main lifts but progressed on a couple of exercises...

    Incline Bench: 75kgx5, 70x7 (No progress )
    Flat Bench: 70x7 (Went up a weight here and couldn't make the low end of the rep range - maybe next time)
    Press: 57.5x3, 50x7, 45x9 (Dropped a rep on first set, no change 2nd but gained extra rep on last)
    Weighted Chins: +17.5x6, +15x4, BWx10 (Progress! Rep range maxed on 1st, new weight on 2nd and extra rep on 3rd)
    L FLy: 6x12
    Weighted Dips: +10x7, +10x6

    My immediate reaction was to change up my routine... but my head says my shoulders were still tired from Tuesday's exhaustive Muay Thai... I'm still tempted to try 5/3/1 - seems to get good rep on here.

    Eats for the day:

    F 98g 21%
    C 590g 56%
    P 237g 23%

    Total cals: 4175 (minus around 250 for training = net cals 3919)

    Phuck it I ate well today, demoralized by the gym results I decided to win back some feelgood by eating a ton.

    I'll probably decide on whether to change up depending on weigh in this weekend... Watch this space...
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  6. #66
    preAMP'd neddo's Avatar
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    Frankly, I'm a big fan of the logic in 5/3/1. I may decide to return to it, but I much prefer the higher volumed regimen of PHAT with some Macenko and DC style incorporations. Wendler is a stud in the game, and I have the book and excel sheet if you'd like a read.

    My lower power days are similar to 5/3/1 in that I perform lower volume and notice better increases in strength than the alternative.
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  7. #67
    Registered User Dannybee123's Avatar
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    Originally Posted by neddo View Post
    Frankly, I'm a big fan of the logic in 5/3/1. I may decide to return to it, but I much prefer the higher volumed regimen of PHAT with some Macenko and DC style incorporations. Wendler is a stud in the game, and I have the book and excel sheet if you'd like a read.

    My lower power days are similar to 5/3/1 in that I perform lower volume and notice better increases in strength than the alternative.
    The thing that entices me about 5/3/1 is that it works well on 3-day a week routine, I struggle getting to the gym any more than that. (I currently only do 2 days, sometimes 3)

    I'd love some info on it if you're offering bud - I'm almost convinced to try it but must stick with it I know.
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  8. #68
    Registered User Dannybee123's Avatar
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    So I've MIA for a couple of days. Combination of Christmas commitments and reassessing my approach slightly.

    On hitting my first plateau last Thursday I started looking at other options for training. Although I have seen progress with RPT, I'm not particularly enjoying the ultra low volume. I mentioned 5/3/1 as being of interest and thanks to Neddo, have had a good read of it.

    Decided that starting 2013 will be 5/3/1 training - going to stick with it for as long as possible in order to achieve maximum results. I'm going to continue with my IF diet, combining it with this training.

    Recent weigh-in on Sunday, put me at 189lbs! So thats 8lbs in 5 weeks! IMO too much of a gain, I want a slower, leaner bulk so I'm going to revert back to -10%/+30%. Reading up a little a slow bulk should be around .5/1lb a week. With 5/3/1 three times a week, this will still give me a weekly calorie surplus equivalent of around +200 a day.

    Now the only bit I'm swaying on is the assistance part of 5/3/1. I've read lots of posts and most seem to say doesn't matter, or just do BBB. I'm wondering if the 'Bodybuilding' or 'Triumvirate' template would be better for maximum aesthetics? Although I like the idea of gaining raw strength and mass, I prefer to balance it with good, cut aesthetics and balance.

    BBB sounds raw and hard, 'Triumvirate' sounds more balanced and 'bodybuilder' sounds like possibly too much volume for a relatively part-time natty lifter like me...?

    Thoughts welcome...
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  9. #69
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    I was gonna ask your direction for assistance work. Most love the BBB, but a select few I know who focus a bit more on Triumvirate or Periodization portions. I'd go with BBB personally, but whichever suits you more and that you would enjoy is what you should harp on.
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  10. #70
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    I've been so slack over the festive period, with workouts, with logs, with diet everything! After I told myself I wouldn't as well - d'oh!

    Anyway, I've not completely wasted my time as I've been looking into 5/3/1 training. You can see my thought trail above so I won't bore you but this is basically what my training will be looking like for the coming weeks and months hopefully!

    I'm using the Boring But Big template as my basis. I know it's probably wise to follow it exactly as prescribed but from research I think there's room for manoeuver as long as the main lifts stay as they should, assistance can vary. So with that in mind:

    5/3/1 Boring But Big 3-days a week

    Military Press Day 5/3/1
    Dips 5 x 10-15 (BW or weighted, depends on progress) (I wanted Dips in my program and this seemed the best place for them)
    Between each of the push exercises above I will be doing sets of weighted Pull Ups x 5 reps (approx 10 sets)
    Cable Face Pull 3 x 10-15 ('Vanity' work - pull exercise to balance the push movements)

    Deadlift Day 5/3/1
    Deadlift: 5 x 10 (I am NOT looking forward to this)
    Hanging Leg Raises: 5 x 15 or max

    Bench Day 5/3/1
    Incline Bench 5 x 10
    Between every push set above I will perform weighted Chin Ups x 5 reps (Approx 10 sets)
    One Arm DB Row: 5 x 10
    Barbell Shrug: 1 x 20-40

    Squat Day 5/3/1
    Front Squat 5 x 10
    Seated Leg Curl 5 x 10
    Ab Wheel 3 x max (Maybe)

    Using the 3-days a week set up allows me freedom to mix in the Muay Thai training and conditioning work once or twice a week. (But not before Squat day!)

    I'm gonna mix up the chins/pulls between 10 sets of 5 reps weighted, and 5 sets of 10 reps.

    We'll see how this goes!

    Diet wise, I'm still following Leangains protocols. I'd previously jumped up in weight too quickly for my liking, so with keeping lean in mind, I'm going back to -10/+30 calories. However, after some thought on activity multipliers and their reliability, I'm using 1.2 (sedentry) to cover desk job and my weight training then any extra cardio work will be accounted for ad hoc. So I will monitor the calories burned in a cardio session and make them up in food.

    No idea what the scales are gonna show tomorrow!

    Chao for now.
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  11. #71
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    First 5/3/1 workout DONE. PHUCK you man-flu!!

    Military Press Day today...

    40x5, 45x5 then 45x9
    10 sets of 5 pulls ups, mixed grips and weights but max +10kg for 5 reps.
    Dips - 5x10 reps unweighted
    Cable face pulls - 18.75kgx15, 17.5x10, 15x10 (Was getting tired by this point!)

    Gotta say, despite feeling like chit pre workout this feltgoodman.

    Hitting my macros this lunchtime with big pasta / chicken / oats / shake / LF greek yog banana eat.

    Going out for Thai tonight for my birthday so not worrying too much about tracking... Katsu curry is off the menu though.

    Happy New Year
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  12. #72
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    Happy Birthday (belated?) brothamang, and I hope NYE was good to ya.

    I would recommend GHRs over Hanging Legs (or in addition to) and to most definitely include the ab wheel on your squat day. Core work on leg days is the way to go.
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  13. #73
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    Originally Posted by neddo View Post
    Happy Birthday (belated?) brothamang, and I hope NYE was good to ya.

    I would recommend GHRs over Hanging Legs (or in addition to) and to most definitely include the ab wheel on your squat day. Core work on leg days is the way to go.
    Thanks Brother... NYE was one of the best. Hope you had a good one!

    I'll have a go GHRs, working them in with Leg Raises - we don't have the GHR equipment at the gym so might have to try a slightly primitive version. And consider the ab wheel nailed on for squat days!

    Cheers always.
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  14. #74
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    I used the Lat Pulldown seat for the longest time, just be super careful as they should be mighty humbling (nearly fell on my face the first dozen times).

    My NYE was great, certainly can't complain. 2013 is the year of dedicated growth for myself, should be a damn good'n.
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  15. #75
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    Tuesday - first day back at work depressing rest day log:

    So I've tweaked how my macro's are working, I'm using -10% for rest days working off a 1.2 - 1.3 multiplier seeing as though I sit at my desk all mothereffing day - so my target caloric intake on rest days is 2200. Now if I do cardio on these days I just work out the expenditure and add it on...

    Anyway...

    F 112g 47%
    C 82g 15%
    P 205g 38%

    Total cals - 2200

    I know I've been advised previously to up my intake on rest days but I gained too much too quickly for my liking so I've bought it back a little. Will weigh in this weekend and monitor progress. At the moment the macro split over an entire week puts me at roughly +200/250 cals a day.
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  16. #76
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    A little low, but not bad. I'd shoot for a bit more carbs and a bit less fat if you can swing it, however.
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  17. #77
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    Thursday Gym Day Log:

    Kept my carbs low all day until about 90mins pre workout, where I snacked on a bagel and some fruit for energy. Macro's for the day:

    F 79g 21%
    C 453g 52%
    P 231g 27%

    Total cals: 3489 (I overate to compensate for the 10mins of skipping to warm up, net calories were roughly 3350)

    Workout Log C1 W1 Day 2

    Deadlift: 102.5x5, 110x5, 117.5x8 (Gave me a 1RM of 148, which is lower than I was working at but gives me something to work on)
    Deadlift 10x67.5 x5 (Quite light - might take this up a bit)
    Hanging Leg Raise: 8,6,5,5,4 supersetted with GHR (WHICH ARE HUMBLING AS PHUCK) I managed something like 5 x 2-5

    Neddo - used the lat pull down machine for GHR, seems the best option but did you find it stresses your knees??

    Now I just need to recover from this stinkin bastad cold, I don't let it interfere with my routine but it's getting boring now.
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  18. #78
    preAMP'd neddo's Avatar
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    I actually tried them about 20mins ago at my home gym (versus campus) and they were impossible here due to the way the seat sits (doesn't flare out). If it tweaks your knee, try looking up "GHR Alternatives" on google such as using a bench on the ground instead. If you can't find a comfortable method, scrap them - they're relatively dangerous if performed carelessly.

    I told you about how humble they will make you haha, especially if you work on staying fully straight as opposed to kicking your ass end up.
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    Originally Posted by neddo View Post
    I actually tried them about 20mins ago at my home gym (versus campus) and they were impossible here due to the way the seat sits (doesn't flare out). If it tweaks your knee, try looking up "GHR Alternatives" on google such as using a bench on the ground instead. If you can't find a comfortable method, scrap them - they're relatively dangerous if performed carelessly.

    I told you about how humble they will make you haha, especially if you work on staying fully straight as opposed to kicking your ass end up.
    I think that was my problem as the seat was very narrow. I'll have a look at some alternatives, but whatever i did must have been working as my glutes / hams 2 days later are still raw!

    Friday (Rest Day) Log:

    Tricky day today, was at a photoshoot all day and hadn't prep'd any food so lunch was......... McDonalds

    F 108g 40%
    C 146g 24%
    P 214g 36%

    Total cals: 2444 (Went for estimated maintenance today, being on my feet all day n all, plus I was hungry so what?)

    Writing this on Saturday, weigh in on Sunday so will update Sunday. I'm aiming to have gained around 1lb...
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    Saturday / Sunday Log:

    Saturday I spent most of the day walking around the shops! So didn't pay too much attention to macros except for making sure I got enough protein...

    F 142g 47%
    C 142g 21%
    P 215g 32%

    Total cals: 2753 (With all the walking I reckon I ended up somewhere around maintenance)

    Sunday:

    Gym day today. C1 W1 Bench Day.

    All in all good news today, weighed in at 84.4kg... so 186lbs. That's a 1lb increase from last week, which is the sort of steady gain I'm looking for. Hopefully I've found good calorie levels to keep working with.

    Bench Press 5/3/1: 62.5x5, 67.5x5, 70x10 (Surprising last set!)
    Incline Bench: 50kgx10x3, 45kgx10x2.
    Chin Ups between EVERY push set, mix of weighted and bodyweight, 10 sets of 5 reps.
    One Arm Rows: 20kgx10x5
    Barbell Shrug: 70kg x 20

    Chuffed with that session and weight progress.

    Diet for the day:

    F 105g 27%
    C 446g 51%
    P 192g 22%

    Total cals: 3497 - Went a little high on the fat count today as went over to see the folks and found (after consuming) my Dad had conjured up a 600 cal Creme Brulee!! 50g of fat... tasted good though. lol.
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    Monday Log (Gym Day)

    This was Squat day, W1 C1 D4...

    Back Squat 5/3/1, 77.5x5, 82.5x5, 87.5x7 (I pushed this last set. I maxed out at 6 reps, but about 10 seconds in to my rest thought **** that, I'm getting more - so did 2 more. Allowing for the slight rest I logged 7.)

    Front Squat, 50x10x5 (ergh - Boring but Big DOES NOT mean Easy and Big)

    Seated Leg Curl: 47.5x10x5

    Ab wheel: 3 x max = 18,13,10

    Food:

    Followed up my workout with... 2390 cals - made from oats, fajitas, yoghurts, STS shake, fruit, milk... Day macros went like this:

    F 80g 23%
    C 384g 50%
    P 204g 27%

    Total cals: 3061 (Slightly under what I'd aim for... )
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    Tuesday Log (Total Rest Day)

    Total rest day (would usually be Muay Thai) because a) I still have a cold and want it to **** off now and b) my legs kill from Monday

    Macros:

    F 124g 46%
    C 91g 15%
    P 233g 39%

    Total cals: 2434
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  23. #83
    Registered User Dannybee123's Avatar
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    Wednesday (Rest Day)

    Still BADLY suffering from those Squats on Monday!! Worked through the pain to do a cardio session tonight, hit the treadmill for half hour, working hill sprint / walk intervals burning over 500 cals.

    Macro's:

    F 108g
    C 174g
    P 217g

    Total cals: 2749 (minus 532 from cardio = 2217 net cals, 10% under maintenance)

    I want to be doing conditioning/twice a week as I believe in it's benefits. Usually one of these sessions would be Muay Thai training. Anyone got any recommendations for some short and sharp cardio workouts in the gym? I'm thinking treadmill, set on high incline, sprint intervals?
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  24. #84
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    Might be total craziness on my part, but I find that if I'm really sore from doing squats, I do....lightweight squats. Seems to work. Maybe it is stretching out tight muscles. Dunno.

    GJ on the weight gain.
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  25. #85
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    ^ Cheers Grifts. Yeah I think you're right, stretching out the muscles tends to help. I actually felt 10x better the next day after the treadmill session.

    Thursday Gym Day Log:

    C1 W2 D1: Press Day

    Standing press: 45x3, 47.5x3, 50x7 (NEW PB!)
    Chest Dips: 5x12 reps except last set, only managed 10. Going to progress to 5x15, then start doing weighted
    Pull ups: In between every push set above, mix of BW to weighted +12.5kg, for 5 reps. 10 sets.
    Face Pulls: 16.25x15, 16.25x15, 15x15

    Good progress today, got a new PB out of the press, looking forward to next week working the 5/3/1 sets!

    To celebrate the nights hard work in the gym, I ate like this:

    F 81g 22% (D'oh! Shouldn't have put that chocolate in my post workout yoghurt dessert! Would have been nearer 60g)
    C 451g 54%
    P 202g 24%

    Total cals: 3332

    Hoping for another steady weight gain at weigh in on Saturday.
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    Friday Log - slightly relaxed day in terms of diet.

    F 115g 38%
    C 212g 30%
    P 219g 32%

    Total cals: 2973 - Hit the treadmill for a 20 minute HIIT session, burned about 313 cals so makes net cals 2660. A bit over maintenance, but gonna have a strict day tomorrow then weigh in on Sunday.

    Feeling the ache in the shoulders after Thursday 5/3/1 session... loving it! Never usually feel anything after a shoulder workout.
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    Sunday - Gym Day - Weigh In

    Today marked the 2 month mark since starting this log, I started off at 181lbs and not happy with being quite so skinny! (See pics)

    The weigh-in today put me at 186lbs, that's a 5lb gain in 2 months, which I'm happy with! I will continue to steadily gain weight and reach 200lbs by the end of 2013, and still be able to see my abs! Although I've not moved from last week's weigh-in, it would appear I may have found my 'maintenance level' which will help no end for macro calculations from here on out. I plan to continue on my current macros for another week, if no gain next week then I will up it.

    On another plus, SMASHED my deadlift 1RM today from 148kg to 159kg - 5/3/1 is going well!

    W2 C1 D2

    Deadlift 5/3/1: 110x3, 117.5x3 then 122.5x9
    Deadlift 5x10: 75kg
    Superset: Hanging Leg Raises & Glute Ham Raise (These are getting easier but still incredibly humbling!)
    Back Hyper Extensions: 1x20

    Diet:

    F 62 16%
    C 483 56%
    P 239 28%

    Total cals: 3452 - loads of protein today, perhaps too much but it's just the way my meals fall. Kept fat nice and low which I'm happy with.
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    Monday Log: Was going to be a gym day, ended up being total rest day.

    Had my gym gear and diet planned for Bench Press day, but either slept weird or hurt my neck lifting the day before, getting agonising pain down one side of my neck every sporadically at work. Decided lifting wouldn't be sensible so adjusted my foods for a rest day.

    F 97g 36%
    C 164g 27%
    P 227g 37%

    Total cals: 2467
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    Tuesday Log - Rest Day.

    So today my neck was a little better - decided it was well enough to head to the gym for a bit HIIT. Ran hills on the treadmill for 15mins, 30 sec sprint / 45 sec walk on a 12% incline. Burned about 300 cals so was pleased with that. With that in mind, food for the day:

    F 107g 37%
    C 204g 31%
    P 209g 32%

    Total cals: 2663 (Minus 311 burned) = 2352 net calories.

    Tomorrow is Bench Day, looking forward to bigger eats.

    On a side note, in the office all day yesterday and noticed some kids playing in the snow on the green outside... it only came apparent what they were upto when we went upstairs....

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    Wednesday - Lifting Day

    W2 C1 Bench Day

    Flat Bench: 67.5x3, 70x3 then 75x5 (Gutted with this max set, last week managed 70x10, so this week massive difference. 1RM 93 vs 87.5)
    Incline Bench: 50x10
    Chins: 10 sets of 5 reps, ranging weighted from BW > 15kg
    'Kroc' Rows: Started off with 22x10... too light, so worked my way upto to 28x10, 5 sets in total
    Shrug: 75x20

    Disappointed with main lift today, assistance was improved but thats not important to me. Bench has always been something I struggle with once I go to a certain weight, my progress is NEVER linear. Just hope next week brings more success.

    Eats:

    Lunch – wholemeal pasta, tomato chilli sauce, spinach, 1 sausage and large chicken breast


    Post workout dessert – low fat greek yoghurt, dried apple, toffee sauce and banana


    Macros for today:

    F 68g 19%
    C 443g 54%
    P 221g 27%

    Total cals: 3296
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