January 1st, 2016 - Nutrition & Exercise Log

[ThatWei]

Day 10

Getting that deadlift PR next lower session!

Workout
5 x 5
Squat (97.5kg)
Deadlift (4x5 105kg +2.5kg, 1x5 102.5kg)
Leg Press (105kg)

4 x 8
Dumbell Lunges (10kg +10kg)
Standing Calf Raises (70 kg)
Dumbell Curl (20kg)
Tricep Pulldown (66kg)

Macros
400C, 200P, 50F, 2850Kcal

Weight
73.0kg

[ThatWei]

Day 11

Workout
5 x 5
Bent-over row (75kg +2.5kg)
Bench press (72.5kg)
Lat Pulldown (59kg)
Dumbell shoulder press (27.5kg)

4 x 8
Hammer curl (22.5kg)
Seated Face Pull (37.5 +2.5kg)
Tri overhead extension (17.5kg)
Incline Dumbell Flye (22.5kg)

Macros
380C, 220P, 50F, 2850Kcal

Weight
73.7kg

[determined4000]

nice progress so far

[ThatWei]

nice progress so far

Thanks sir

Day 12
Rest day - nothing exciting.

Macros
140C, 180P, 85F, 2045Kcal

Weight
73.8kg

[ThatWei]

Day 13

Got deadlift PR, going for 100kg squat next time!

Workout
5 x 5
Squat (97.5kg)
Deadlift (5x5 105kg +2.5kg PR)
Leg Press (105kg)

4 x 8
Dumbell Lunges (15kg +5kg)
Standing Calf Raises (70 kg)
Dumbell Curl (20kg)
Tricep Pulldown (66kg)

Macros
400C, 200P, 50F, 2850Kcal

Weight
73.4kg

[determined4000]

PRzzzzz

[ThatWei]

Day 14

Workout
5 x 5
Bent-over row (75kg)
Bench press (72.5kg)
Lat Pulldown (59kg)
Dumbell shoulder press (27.5kg)

4 x 8
Hammer curl (22.5kg)
Seated Face Pull (37.5)
Tri overhead extension (17.5kg)
Incline Dumbell Flye (22.5kg)

Macros
360C, 240P, 50F, 2850Kcal

Weight
72.6kg - lol

[ThatWei]

Day 15 - Rest

Week 2 Average Weight: 73.18571429kg (+0.371428571kg)
Happy with that, aiming for + ~.3kg a week.

Macros
140C, 180P, 85F, 2045Kcal

Weight
73.0kg

[determined4000]

seem to be right on track

[ThatWei]

seem to be right on track

Honestly had no idea a log would be this useful! Hope this continues.

Day 16

In the gym: didn't get 100kg squat so upped leg press.
Outside the gym: got an offer from my first pref. university - time to withdraw from my previous enrollment, feelsbadman I just enrolled 2 days ago ha. Avoided Adelaide which i'm fairly happy with (for US folks, Adelaide is very meh - you can literally do everything fun there in 3 days). Off to Canberra to hang out with the Prime Minister next year!

Workout
5 x 5
Squat (97.5kg)
Deadlift (105kg)
Leg Press (107.5kg +2.5kg)

4 x 8
Dumbell Lunges (20kg +5kg)
Standing Calf Raises (70 kg)
Dumbell Curl (20kg)
Tricep Pulldown (66kg)

Macros
400C, 200P, 50F, 2850Kcal

Weight
72.7kg

[ThatWei]

Day 17

Had an extra 2 hours of sleep today - bad idea, was way more tired than usual, took a while to get going in the gym.
Dumbell shoulder press feels a lot easier than the barbell version & managed to get PR on that, also going to start doing hanging leg raises at the end of workouts.

Workout
5 x 5
Bent-over row (75kg)
Bench press (72.5kg)
Lat Pulldown (59kg)
Dumbell shoulder press (30kg +2.5kg PR)

4 x 8
Hammer curl (22.5kg)
Seated Face Pull (37.5)
Dips
Incline Dumbell Flye (22.5kg)
Hanging Leg Raises

Macros
400C, 200P, 50F, 2850Kcal

Weight
73.6

[determined4000]

no
you needed the sleep
maybe one WO is iff but in the long run you are better off

[ThatWei]

no
you needed the sleep
maybe one WO is iff but in the long run you are better off

Once I start being a full time student again it will get better!

Day 18 - Rest

Extra 500 calories to cover the bit of time i spent on my feet - rest days are fun not.

Macros
255C, 190P, 85F, 2545Kcal

Weight
72.7kg

-------------------

Day 19

100kg squat



Workout
5 x 5
Squat (1 x 5 100kg, 4 x 5 97.5kg)
Deadlift (105kg)
Leg Press (107.5kg)

4 x 8
Dumbell Lunges (20kg)
Standing Calf Raises (72.5 kg +2.5kg PR)
Dumbell Curl (22.5kg +2.5kg PR for the girls)
Tricep Pulldown (32kg - switched variation)
Hanging Leg Raise

Macros
400C, 200P, 50F, 2850Kcal

Weight
72.9kg

[ThatWei]

Day 20 - 23 : Too much real life

Sorry for the lack of updates, took a trip to Canberra with mumsie to check out and secure accommodation for next year.
Extremely excited because I will be living on campus next year! The Australian university culture is so different to America's (so I've heard), for most people uni over here is a bit like high school except that you don't actually have to attend ha. This was what happened during the first 2 years of my undergraduate degree, my friends didn't go to uni often and neither did I. This year I got more involved at uni, met a bunch of cool people and ran my own student society - looking forward to doing it next year while living on campus! I can pretend to be American and go through my party, sex & alcohol phase again <3 (while being a massive nerd too).

Could not count macros - just made sure I ate enough protein. No weights until today - a lot of walking around though.

Weight:
72.4, 72.8, 72.9, 73.3
Week 2 average weight: 72.87kg (-0.31kg *shakes fist*)

Day 23 Workout:

5 x 5
Bent-over row (77.5kg +2.5 PR)
Bench press (72.5kg)
Lat Pulldown (59kg)
Dumbell shoulder press (30kg)

4 x 8
Hammer curl (22.5kg)
Seated Face Pull (37.5)
Tri Press Machine (67kg)
Incline Dumbell Flye (22.5kg)
Hanging Leg Raises

[ThatWei]

Day 24 - 28 : Too much real life part 2 - Family friends, last days of work and upping calories

Had some family friends stay with us over the last couple of days, how exciting! /sarcasm - had a few more days of walking non-stop and estimating calories. Still going strong in the gym but it did affect my nutrition/weight (see update below). Good news is they are gone now and I am slightly annoyed at my weight - time to bounce back strong!
More good news - finally finished up at work! Was hit in the feels a bit, my boss was a mentor to me and my co-workers are the friendliest people you will ever meet. Would have loved to keep working there but it's obviously the right decision - it's just a job and getting my Master's will help me get a career.

Nevertheless, ouch my feels!

Might get more sleep now that I have 1 & 1/2 month of freedom before I'm off to uni. Might.

Weight:
72.9, 71.7, 72.0, 73.1, 73.0
Week 4 (I can't count) average weight: 72.7kg (-0.17kg)

Time to up calories, shouldn't be losing weight especially considering I've just started creatine recently. Adding 2 Weetbix and milk (~100 calories) a day.

Day 24 - Rest

Day 25 - Rest

Day 26

5 x 5
Squat (100kg +2.5kg PR)
Deadlift (105kg)
Leg Press (110kg +2.5kg PR)

4 x 8
Dumbell Lunges (22.5kg +2.5kg PR)
Standing Calf Raises (72.5 kg)
Dumbell Curl (22.5kg)
Tricep Pulldown (32kg)
Hanging Leg Raise

Day 27

5 x 5
Bent-over row (77.5kg)
Bench press (72.5kg)
Lat Pulldown (59kg)
Dumbell shoulder press (30kg)

4 x 8
Hammer curl (22.5kg)
Seated Face Pull (40kg +2.5kg PR)
Tri Press Machine (69kg +2kg)
Incline Dumbell Flye (22.5kg)
Hanging Leg Raises

Day 28 - Rest

[determined4000]

more food

[ThatWei]

Day 29 - 34: Merry Christmas & Ice cream solution

A late Merry Christmas everyone! Hope you all got what you wished for. Wasn't home for Christmas so dad sent me a Piratebay link for Adobe Creative Suite <3 lol.

Diet, meet


Not a big eater and already eating heaps of veggies - the solution? Ice cream.
Adding an extra 200 calories on workout days (~3050 calories) and 100 on rest days (~2150 calories), average weight is up 0.27kg so back on track for now!

Weight
73.1, 72.7, 73, 72.3, 73.4, 73.3

Average Weight: 72.96kg (+0.27kg)

Workout

Day 29

5 x 5
Squat (100kg)
Deadlift (105kg)
Leg Press (110kg)

4 x 8
Dumbell Lunges (22.5kg)
Standing Calf Raises (75 kg +2.5kg PR)
Dumbell Curl (22.5kg)
Tricep Pulldown (32kg)
Hanging Leg Raise

Day 30

5 x 5
Bent-over row (77.5kg)
Bench press (72.5kg)
Lat Pulldown (59kg)
Dumbell shoulder press (30kg)

4 x 8
Hammer curl (22.5kg)
Seated Face Pull (40kg)
Tri Press Machine (69kg)
Incline Dumbell Flye (22.5kg)
Hanging Leg Raises

Day 31 - Rest

Day 32

5 x 5
Squat (100kg)
Deadlift (107.5kg x 1 set, 105kg x 4 sets)
Leg Press (110kg x 8 reps)

4 x 8
Dumbell Lunges (22.5kg)
Standing Calf Raises (75 kg)
Dumbell Curl (22.5kg)
Tricep Pulldown (35kg +3kg)
Hanging Leg Raise

Day 33

5 x 5
Bent-over row (77.5kg)
Bench press (72.5kg)
Lat Pulldown (59kg)
Dumbell shoulder press (30kg)

4 x 8
Hammer curl (22.5kg)
Seated Face Pull (40kg)
Tri Press Machine (69kg)
Incline Dumbell Flye (22.5kg)
Hanging Leg Raises

Day 34 - Rest

[ThatWei]

Day 35 - 44:

Happy new year everyone! Sorry for the lack of updates - technical issues (too many things breaking!) + slackness on my part - day posts definitely keep me more focused so it's back to that from now on!
Calories still the same and gained an average of 0.22kg last week which is what I am going for. Been sleeping more too - definitely helping.

Weight
73 | 73.3, 72.9, 72.9, 73, 73.2, 73.5, 73.6 | 73.2

Average Weight: 73.2kg (+0.22kg)

Workout - 9 days of updates is a bit repetitive so I will just jump ahead to today and yesterday's session. Lack of updates = a lot of PRs ha

Day 43

5 x 5
Squat (100kg)
Deadlift (107.5kg +2.5kg PR)
Leg Press (112.5kg +2.5kg PR)

4 x 8
Dumbell Lunges (25kg +2.5kg PR)
Standing Calf Raises (77.5 kg +2.5kg PR)
Dumbell Curl (22.5kg)
Tricep Pulldown (36kg +4kg PR)
Hanging Leg Raise

Day 44

5 x 5
Bent-over row (80kg +2.5kg PR)
Bench press (72.5kg)
Lat Pulldown (66kg +7kg PR)
Dumbell shoulder press (30kg)

4 x 8
Hammer curl (22.5kg)
Seated Face Pull (42.5kg +2.5kg)
Tri Press Machine (77kg +8kg)
Incline Dumbell Flye (22.5kg)
Hanging Leg Raises

[ThatWei]

Day 45 - Rest & FREAKIN MAIL FORMS!!!!!

Random place to ask this - is anyone a tech wiz? I've recently upgraded my hosting account and now none of my mail forms that run .php scripts work anymore - all tech support could tell me is that I need to make sure my "smtp points" to a certain location and i have no idea what this all means (I piratebay'd a few tutorials a while back to build a website). I'm guessing I have to play with the php.ini file (which i actually don't have)?

Weight: 73.2kg

[ThatWei]

Day 46 - Rest & FIXED FREAKIN MAIL FORMS!!!!!

Quite literally sat on my ass the whole day watching tutorials and fixing tech issues. Coding is pretty fun if you know what you are doing - I don't know what I am doing ... but hey managed to fix everything. If I had my life over I'd be a tech guy. Still can't believe I spent the best part of the first coupe week of 2014 fixing some sort tech issue - not the best way to start off the year!

Weight
73.2kg


----------

Day 47

Workout

5 x 5
Squat (100kg)
Deadlift (107.5kg)
Leg Press (112.5kg)

4 x 8
Dumbell Lunges (25kg)
Standing Calf Raises (77.5 kg)
Dumbell Curl (22.5kg)
Tricep Pulldown (36kg)
Hanging Leg Raise

Weight
73.5kg