-
Training:
[QUOTE=NickelArse;1523892121][B]26th October [U]Cardio Workout[/U] 84.1kg[/B]
436 calories burnt
29:33 duration
Heart rate average - 153
Heart rate max - 194
2km treadmill run in 9:44 (pace 4:52 p/km)
2km bike in 4:17 (7/30 resistance)
500m row in 2:05 (1/10 resistance)
My first hard cardio session in about 6 months. Really happy with my effort.[/QUOTE]
Nutrition:
Morning fasted cardio and then a 24 hour fast (BP coffee doesn't count)
Lunch
Bullet Proof Coffee
C-----C-----F-----P
144----0----16----0
Dinner
125g mozzarella in a caprese salad
225g pan fried halloumi
200g sirloin
small veg portion
50g myprotein Impact Whey in Semi Skim Milk
3 Fish Oil Caps
C-----C-----F-----P
1947-21----135----163
Total
C-----C-----F-----P
2091-21----151----163
3g of fibre so 18g net carbs
-
Training:
[QUOTE=NickelArse;1524013471][B]27th October [U]Legs Workout[/U] 83.7kg[/B]
Barbell Back Squats
20kg 10
60kg 1
80kg 1
90kg 1
110kg 2,2,2
100kg 2,2
Barbell Front Squats 50kg 5,4,4
Barbell Good Mornings 50kg 8,8,8
Double Overhand Grip Deadlift 100kg 10,10,10
Seated Calf Raise 60kg 10,10,10
Was a little worried last night that my glutes were too tight for a big legs session today (tight glutes give me unbearable pain in my knees). I gave them a pretty good stretch last night but during my warm up I still got stabbing pain in my right knee. Did some more stretching though and they came good did plenty of 20kg front and back Squats as warm up to make sure everything was sweet. All came together really well, I'm particularly happy with the 3 sets of deadlifts which were an awesome way to finish off the session.[/QUOTE]
Nutrition:
Pre-Workout
1 Scoop Mesomorph
C----C----F----P
60----3----0----11
Intra-Workout
4g Beta Alanine
4g AAKG
C----C----F----P
27---0----0----7
Breakfast
Bullet Proof Coffee
C-----C-----F-----P
144---0----16----0
Lunch
Naked Burrito
50g WPC in semi skimmed milk
3 fish oil caps
C-----C-----F-----P
1066-26----61----106
Dinner (on holiday from here)
Burger and fries
wine
whiskey night cap
C-----C-----F-----P
1633-136--50----56
Total
C-----C-----F-----P
2930-165--127--180
9g of fibre 156g net carbs
When I was on holiday I ate like a pig as would be expected
Didn't bother logging but I did train on Sunday morning, weighed in at 86.9kg this morning too :eek: +3.2kg weight gain :p
[QUOTE=NickelArse;1524207031][B]29th October [U]Holiday Full Body Workout[/U][/B]
Barbell Squats 185lbs 3 135lbs 5,5,5,5
Barbell Press 95lbs 5,4,4,4
Straight Bar Pullups 8,6,6,6
Barbell Bench Press 135lbs 6,6,6,6
EZ Bar Bicep Curl 55lbs 10,10,8,6
EZ Bar Tricep Extension 55lbs 10,10,10,8
Barbell Row 135lbs 6,6,6,6[/QUOTE]
-
Training:
[QUOTE=NickelArse;1524409411][B]30th October [U]Arms and Abs Workout[/U] 86.9kg[/B]
EZ Bar Bicep Curl 37.5kg 6,5,4
Hanging Leg-Hip Raise (toes to hands) 6,4,4
Seated Incline Hammer Curls 16kg each 8,6,5
Weighted Decline Sit Up 10kg 10,10,10
EZ Bar Preacher Curl 17.5kg 14,12,10
Weighted Side Bends 25kg 8,8,8[/QUOTE]
Nutrition:
Pre-Workout
4g Beta Alanine
4g AAKG
C----C----F----P
27----0----0----7
Breakfast
Bullet Proof Coffee
C-----C-----F-----P
144---0----16----0
Lunch
Naked Buritto
3 fish oil caps
C-----C-----F-----P
750--14----51----56
Dinner
50g cashews
Peri peri chicken brest and salad
5g creatine monohydrate
C-----C-----F-----P
785---33---33----87
Total
C-----C-----F-----P
1706-47----100----150
11g of fibre 36g net carbs
Back on creatine for a few weeks to get some strength gains
-
Training:
[QUOTE=NickelArse;1524409461][B]31st October [U]Pull Workout[/U] 84.9kg[/B]
Wide Grip Weighted Pullups +30kg 3,2 +20kg 4
Mixed Grip Barbell Row 90kg 6,5,5
Mixed Grip Barbell Shrug 140kg 6,4,4
Neutral Grip Chinups 6,6,6
Dumbbell Row 50kg each 5,4,4
Lat Pulldown 59kg 8,6,6,6
Absolutely epic workout, not quite up to peak strength on pull ups but not far away.[/QUOTE]
Nutrition:
Pre-Workout
1 Scoop Mesomorph
C----C----F----P
60----3----0----11
Intra-Workout
4g Beta Alanine
4g AAKG
C----C----F----P
27---0----0----7
Breakfast
Bullet Proof Coffee
C-----C-----F-----P
144---0----16----0
Lunch (midday)
Naked Burrito
30g WPC in semi skimmed milk (I had this 4 hours after lunch to try and maximise MPS)
3 fish oil caps
C-----C-----F-----P
1030-32----61----89
Dinner (1900ish)
Peri Peri Chicken and Salad
50g cashew nuts
40g dark choc with 20g peanut butter
C-----C-----F-----P
1136-45----64----92
Total
C-----C-----F-----P
2397-80----141----199
15g of fibre 65g net carbs
-
Training:
[QUOTE=NickelArse;1524516761][B]1st November [U]Push Workout[/U] 84.9kg[/b]
Barbell Bench Press
20kg 10
60kg 3
80kg 1
100kg 1,1
90kg 2,2,2
Barbell Overhead Press 40kg 6,6,6,6
Incline Barbell Bench Press 60kg 6,6,6
Dumbbell Pec Fly 16kg each 8,5,5
Dumbbell Bench Press 26kg each 5,5,5
Dumbbell Pullover 28kg 8,6,6
Happy with that[/QUOTE]
Nutrition:
Pre-Workout
1 Scoop Mesomorph
C----C----F----P
60----3----0----11
Intra-Workout
4g Beta Alanine
4g AAKG
C----C----F----P
27---0----0----7
Breakfast
Bullet Proof Coffee
C-----C-----F-----P
144---0----16----0
Lunch (midday)
Naked Burrito
30g WPC in semi skimmed milk (I had this 4 hours after lunch to try and maximise MPS)
3 fish oil caps
C-----C-----F-----P
1019-30----61----88
Dinner (1900ish)
140g mozzarella caprese salad
200g sirloin steak
5g creatine
C-----C-----F-----P
926---4----70----69
Total
C-----C-----F-----P
2176-37----147--175
3g of fibre 34g net carbs
-
Training:
[QUOTE=NickelArse;1524638041][B]2nd November [U]Legs Workout[/U] 84.9kg[/B]
Mixed Grip Barbell Deadlift
100kg 10
140kg 1
160kg 1
200kg 1
180kg 1,1,1
140kg 5,5
Barbell Squat 75kg 9,9,9 (Day 2 Linear Progression 9x3 @ 60% 1RM)
Barbell Front Squat 50kg 5,5,5
Barbell Good Mornings 50kg 6,6,6
Barbell Lunge 20kg 6,6,6
Monster session[/QUOTE]
Nutrition:
Pre-Workout
1 Scoop Mesomorph
C----C----F----P
60----3----0----11
Intra-Workout
4g Beta Alanine
4g AAKG
C----C----F----P
27---0----0----7
Breakfast
Bullet Proof Coffee
C-----C-----F-----P
144---0----16----0
Lunch (1200)
Grilled chicken breast salad with 2 boiled eggs
3 fish oil caps
50g WPC in semi skimmed milk (I had this at 1600 to try and maximise MPS)
50g cashews
C-----C-----F-----P
1163-32----64----114
Dinner (2200 late dinner because I was at the movies)
mozzarella and bacon salad
3 glasses of champagne at the movies
5g creatine
C-----C-----F-----P
1039-11----59----45
Total
C-----C-----F-----P
2433-46----139--177
4g of fibre 42g net carbs
-
Training:
03/11 Rest day
Nutrition:
Breakfast
Bullet Proof Coffee
C-----C-----F-----P
144---0----16----0
Lunch (1200)
Naked buritto
3 fish oil caps
40g WPC in semi skimmed milk (I had this at 1600 to try and maximise MPS)
C-----C-----F-----P
1065-33----62----96
Dinner (1900)
caprese salad
200g sirloin
5g creatine
C-----C-----F-----P
954---1----72----75
Total
C-----C-----F-----P
2163-34----150--171
3g of fibre 31g net carbs
-
Training:
[QUOTE=NickelArse;1524865471][B]4th November [U]Pull Workout[/U] 84.9kg[/B]
Wide Grip Pullups 8,8,8
Double Overhand Grip Barbell Row 60kg 8,8,8
Double Overhand Grip Barbell Shrug 100kg 10,10,10
EZ Bar Bicep Curl 32.5kg 8,7,6
Hanging Leg-Hip Raise (toes to hands) 6,5,4
Neutral Grip Chinups 6,6,5
Seated Incline Dumbbell Hammer Curls 16kg each 6,4,4
Dumbbell Row 46kg each 6,6,5
Weighted Side Bends 25kg 8,8,8
Really awesome workout today, kept my heart rate really high by keeping rest between sets to a minimum. Avg heart rate of 134 for the session is pretty high by
[img]https://i.imgur.com/LtatGbI.png[img]
[img]https://i.imgur.com/xawOIyz.png[img]
Also took a progress shot, got a great pump but still too much body fat for decent definition
[img]https://i.imgur.com/42Okf8F.jpg[img][/QUOTE]
Nutrition:
Pre-Workout
1 Scoop Mesomorph
C----C----F----P
60----3----0----11
Breakfast
Bullet Proof Coffee
C-----C-----F-----P
144---0----16----0
Lunch (1200)
80g Biltong
150g mozzarella caprese salad
3 fish oil caps
5g creatine
C-----C-----F-----P
815---3----56----74
Dinner
(1600) 30g WPC in full cream milk
(1930) Peri peri chicken breast
50g cashews
C-----C-----F-----P
867--30----43----89
Total
C-----C-----F-----P
1886-36----115----174
3g of fibre 33g net carbs
-
Training:
[QUOTE=NickelArse;1528346941]Today's prescription was day 1 of my barbell overhead press linear progression. Which is meant to be 5 set of 5 reps at 60kg but I felt well off the boil and only managed the single rep at 60kg before needing to dial it back to 55kg to squeeze out the 5 sets, this is a significant drop in strength from my last heavy press session on 21/10.
I actually felt the weakest in my core and nearly toppled over backwards when I got my 60kg press overhead. Pretty sure I can put the drop down to low calories for the past couple of days and some really heavy lifting on Thursday and Saturday. Did manage to drop 1.5kg overnight so the calorie deficit is paying off :)
Considering my strength was a little bit lacking I decided to go high volume and keep the rests periods brief.
[B]5th November [U]Push Workout[/U] 83.4kg[/B]
Barbell Overhead Press
20kg 6
30kg 2
40kg 1
60kg 1
55kg 3,3,2,2
30kg - 10,9,6
20kg - 7,8 (these 5 sets were meant to be boring but big)
Dumbbell Lateral Raise 16kg each 5,4,4
EZ Bar Front Raise 22.5kg 8,6,6
EZ Bar Upright Row 22.5kg 10,10,10
Straight Arm Lateral Raise 10kg each 6,6,6
Dumbbell Seated Press 16kg each 8,8,8
Dumbbell Pullover 28kg 6,6,6
Obviously disappointed with the pressing but feel like I made up for it with some big volume[/QUOTE]
Nutrition:
Pre-Workout
1 Scoop Mesomorph
C----C----F----P
60----3----0----11
Intra-Workout
4g Beta Alanine
4g AAKG
C----C----F----P
27---0----0----7
Breakfast
Bullet Proof Coffee
C-----C-----F-----P
144---0----16----0
Lunch (midday)
Naked Burrito
5g creatine
3 fish oil caps
C-----C-----F-----P
839----23----54----63
Dinner (1900ish)
Roast chicken and veg
40g WPC in whole milk (I had this just before bed to try and maximise MPS)
C-----C-----F-----P
966--42----47----100
Total
C-----C-----F-----P
2036-68----117----181
13g of fibre 55g net carbs
-
Training:
[QUOTE=NickelArse;1528490181][B]6th November [U]Legs Workout[/U] 84.5kg[/B]
Barbell Back Squats
20kg 10
60kg 1,1
90kg 4,4,4,4
Barbell Front Squats 40kg 5,5,5
Barbell Good Mornings 40kg 10,10,10
Barbell Lunge 20kg 5,5,5
Double Overhand Grip Deadlift 100kg 8,8,8
Calf Raise 70kg 8,8,8
So based of the information in the below 2 videos featuring tom purvis I decided to use today's legs sessions to slightly recalibrate my squat technique with increased width in my stance and (ideally) a more upright position at the bottom of the lift.
This should more directly target the quads and put less strain on my lower back.
[url]https://www.youtube.com/watch?v=Av3LO2GwpAk[/url]
[url]https://www.youtube.com/watch?v=KGEKRjlZKf8[/url]
I took some vids of my squatting this morning so I'll post them up when I've had a chance to edit them.[/QUOTE]
Nutrition:
Pre-Workout
1 Scoop Mesomorph
C----C----F----P
60----3----0----11
Breakfast
Bullet Proof Coffee
C-----C-----F-----P
72----0----8----0
Lunch (midday)
Peri Peri chicken salad
3 fish oil caps
40g WPC in semi skimmed milk (took this at 1600 to maximise MPS)
C-----C-----F-----P
599----29----15----86
Dinner
Met up with a mate visiting from Australia so we went out and had burgers and a few beers/drinks
C-----C-----F-----P
1951-137---58---67
Total
C-----C-----F-----P
2682-169--81----164
3g of fibre 166g net carbs
-
Training:
07/11 Rest Day
Nutrition:
Breakfast
Bullet Proof Coffee
C-----C-----F-----P
72----0----8----0
Lunch (midday)
Pork Chop, 2 boiled eggs and broc.c.oli
3 fish oil caps
40g WPC in semi skimmed milk (took this at 1600 to maximise MPS)
C-----C-----F-----P
778--31----38----83
Dinner
250g Sirloin Steak
Caprese Salad
C-----C-----F-----P
1035--1----79----81
Total
C-----C-----F-----P
1885-32----125--164
5g of fibre 27g net carbs
-
Training:
[QUOTE=NickelArse;1533890431][B]8th November [U]Pull Workout[/U] 84.5kg[/B]
Wide Grip Weighted Pullups +40kg 2 +30kg 3,3
Mixed Grip Barbell Row 100kg 5,3,3
Mixed Grip Barbell Shrug 140kg 8,5,5
Neutral Grip Chinups 8,8,6
Dumbbell Row 50kg each 6,5,5
Lat Pulldown 65kg 8 59kg 8,8,8
Double Overhand Grip Barbell Shrug 100kg 10,6,6
Killed it, vid incoming too[/QUOTE]
Nutrition:
Pre-Workout
1 Scoop Mesomorph
C----C----F----P
60----3----0----11
Intra-Workout
4g Beta Alanine
4g AAKG
C----C----F----P
27---0----0----7
Breakfast
Bullet Proof Coffee
C-----C-----F-----P
72----0----8----0
Lunch (midday)
Roast Ham and veg
5g creatine
3 fish oil caps
C-----C-----F-----P
459---19----21----47
Dinner (1800ish)
Mozzarella and Bacon Salad
C-----C-----F-----P
736----4----59----46
Shake (2100ish)
50g WPC in whole milk (I had this just before bed to try and maximise MPS)
C-----C-----F-----P
382----16----14----48
Total
C-----C-----F-----P
1736-42----102--159
7g of fibre 35g net carbs
-
Training:
[QUOTE=NickelArse;1533998081][B]9th November [U]Arms and Abs Workout[/U] 84.5kg[/B]
Barbell Bicep Curl 40kg 5,4,3
Hanging Leg-Hip Raise (toes to hands) 8,6,6
Seated Incline Hammer Curls 18kg each 6,5,4
Weighted Decline Sit Up 20kg 10,8,8
EZ Bar Preacher Curl 17.5kg 10x7
Weighted Side Bends 30kg 10,6,6
Knee Raise 8,8,8
Cable Bicep Curl 12.5kg each 10,5,5[/QUOTE]
Nutrition:
Pre-Workout
4g Beta Alanine
4g AAKG
C----C----F----P
27---0----0----7
Breakfast
Bullet Proof Coffee
C-----C-----F-----P
72----0----8----0
Lunch
Lunch was on the run as I was heading to our team building/staff party at midday
50g Cashews
50g WPC in semi skimmed milk
5g creatine
3 fish oil caps
C-----C-----F-----P
649--27----36----55
Dinner
Massive piss up after dinner, didn't get to bed until 3am :eek:
C-----C-----F-----P
2646-80----86----93
Total
C-----C-----F-----P
3394-107----130----155
15g of fibre 92g net carbs
Training:
10/11 Rest day (hungover day is probably more accurate)
Nutrition:
Breakfast
Bullet Proof Coffee
C-----C-----F-----P
72----0----8----0
Lunch
50g Cashews
Avocado Salad
100g Rollitos of ham and cheese
5g creatine
3 fish oil caps
C-----C-----F-----P
1023-31----67----60
Dinner
225g Pan Fried Halloumi
40g WPC in whole milk
C-----C-----F-----P
1048-18----69----90
Total
C-----C-----F-----P
2143-49----144----150
27g of fibre 22g net carbs
-
Training:
[QUOTE=NickelArse;1534213241][B]11th November [U]Push Workout[/U][/B]
Weighted Narrow Grip Tricep Dips +40kg 3,2,2
Barbell Overhead Press 40kg 6,6,6,6
EZ Bar Skull Crushers 32.5kg 7,5,4
EZ Bar Tricep Extension 22.5kg 12,10,10
Dumbbell Pullovers 28kg 8,8,8
Barbell Close Grip Bench Press 60kg 8,6,6
Bodyweight Dips 5,5,4[/QUOTE]
Nutrition:
Pre-Workout
1 Scoop Mesomorph
C----C----F----P
60----3----0----11
Intra-Workout
4g Beta Alanine
4g AAKG
C----C----F----P
27---0----0----7
Breakfast
Bullet Proof Coffee
C-----C-----F-----P
72----0----8----0
Lunch (midday)
180g Sirloin Steak with salad
5g creatine
3 fish oil caps
C-----C-----F-----P
817----31----54----51
Snack (1600ish) 4 hours after lunch for maximum MPS
30g WPC in water
C-----C-----F-----P
114----1----2----23
Dinner (2000ish) 4 hours later to maximise MPS
300g peri peri chicken breast
200g grilled br.o.c.c.oli
C-----C-----F-----P
453---24----5----80
Total
C-----C-----F-----P
1543-59----69----172
16g of fibre 43g net carbs
-
Training:
[QUOTE=NickelArse;1534307601][B]12th November [U]Legs Workout[/U] 83.6kg[/B]
Barbell Low Bar Back Squats
20kg 6
60kg 1,1
80kg 1
90kg 1
100kg 1
120kg 1,1,1
100kg 3,3,3
Barbell Front Squats 50kg 5,4,4
Barbell Good Mornings 50kg 8,8,8
Double Overhand Grip Deadlift 100kg 10,10,10 (accidentally grabbed the bar mixed grip for my 2nd set :))
Calf Raise 70kg 10,10,10 50kg 10,10,10
Awesome workout today, experimented with a wider stance and the low bar position and felt a great deal more powerful in the lift.
On my second set at 120kg the bar slipped off my shoulder blades but I managed to save the lift without too much hassle.
Don't want to get ahead of myself but I do feel like I've got some serious potential in my squatting numbers with this new technique.[/QUOTE]
Nutrition:
Pre-Workout
1 Scoop Mesomorph
C----C----F----P
60----3----0----11
Intra-Workout
4g Beta Alanine
4g AAKG
C----C----F----P
27---0----0----7
Breakfast
Bullet Proof Coffee
C-----C-----F-----P
72----0----8----0
Lunch (midday)
300g peri peri chicken breast with salad
5g creatine
3 fish oil caps
C-----C-----F-----P
467----30----4----76
Dinner
200g sirloin
150g mozzarella caprese salad
40g home made cheddar crisps
C-----C-----F-----P
1315-10----106----83
Total
C-----C-----F-----P
1941-43----118----177
9g of fibre 34g net carbs
-
Training:
[QUOTE=NickelArse;1534395491][B]13th November [U]Pull Workout[/U] 82.9kg[/B]
Wide Grip Pullups 18,4,5
Double Overhand Grip Barbell Row 60kg 7,7,7
Double Overhand Grip Barbell Shrug 100kg 10,10,10
Double Underhand Grip Chinups 8,6,6
Hanging Leg-Hip Raise (toes to hands) 6,5,4
EZ Bar Bicep Curl 32.5kg 8,6,5
Dumbbell Row 40kg each 8,5,5
Weighted Side Bends 25kg 8,8,8
Decent workout today, feeling a bit flat and run down overall though plus I've been having very restless nights sleep on Saturday and Sunday night.
I've been hitting the stims pretty hard and obviously training pretty hard too so I think I'm on the cusp of adrenal fatigue and over training. With all that in mind gonna take a mini stim detox and use that as an opportunity for some well earned deloading workouts. Should be back tearing it up by Friday :)[/QUOTE]
Nutrition:
Pre-Workout
1 Scoop Mesomorph
C----C----F----P
60----3----0----11
Intra-Workout
4g Beta Alanine
4g AAKG
C----C----F----P
27---0----0----7
Breakfast
Bullet Proof Coffee
C-----C-----F-----P
72----0----8----0
Lunch (11:00)
Homemade naked burrito with beef cheddar and salad
5g creatine
3 fish oil caps
C-----C-----F-----P
753----15----50----58
Snack (15:00) 4 hours later to maximise MPS
40g WPC in semi skim milk
C-----C-----F-----P
290----17----8----40
Dinner (19:00) 4 hours later to maximise MPS
280g sirloin with salad
C-----C-----F-----P
651----5----46----60
Total
C-----C-----F-----P
1853-40----112----176
8g of fibre 32g net carbs
-
Training:
[QUOTE=NickelArse;1534621861][B]14th November [U]Deloading Push Workout[/U] 82.9kg[/B]
Dumbbell Bench Press 30kg each 5,5,5
Dumbbell Overhead Press 20kg each 5,5,5
EZ Bar Skull Crushers 27.5kg 4,4,4
Dumbbell Pullovers 20kg 6,6,6
Dumbbell Pec Fly 12kg each 6,6,6
Dumbbell Lateral Raise 10kg each 7,7,7
Tricep Extension (using plate only) 20kg 6,6,6[/QUOTE]
Nutrition:
Breakfast
Bullet Proof Coffee
C-----C-----F-----P
72----0----8----0
Lunch (11:00)
Homemade naked burrito with beef cheddar and salad
5g creatine
3 fish oil caps
C-----C-----F-----P
753----15----50----58
Snack (15:00) 4 hours later to maximise MPS
40g WPC in semi skim milk
C-----C-----F-----P
290----17----8----40
Dinner (19:00) 4 hours later to maximise MPS
280g peri peri chicken breast
C-----C-----F-----P
364--11----4----69
Total
C-----C-----F-----P
1479-43----70----167
3g of fibre 40g net carbs
-
Training:
[QUOTE=NickelArse;1534622051][B]15th November [U]Cardio Workout[/U] 83.4kg[/B]
366 calories burnt
27:32 duration
Heart rate average - 146
Heart rate max - 196
2km treadmill run in 9:00 (pace 4:30 p/km)
2km bike in 4:19 (7/30 resistance)
500m row in 2:19 (1/10 resistance)
Nice session this morning, very proud of myself for hitting pb speed on the treadmill.
Now today is a 24 hour fast until 17:00[/QUOTE]
Nutrition:
Morning fasted cardio and then a 24 hour fast (BP coffee doesn't count)
Lunch
Bullet Proof Coffee
C-----C-----F-----P
144----0----16----0
Dinner
150g mozzarella in a caprese salad
280g peri peri chicken breast with coleslaw
3 Fish Oil Caps
5g creatine
C-----C-----F-----P
1106-18----71----97
Total
C-----C-----F-----P
1250-18----87----97
2g of fibre so 16g net carbs
-
Bulk Update
Training:
[QUOTE][B]16th November [U]Deloading Legs Workout[/U] 83.4kg[/B]
Barbell Low Bar Back Squats 60kg 4,4,4
Double Overhand Grip Deadlift 80kg 6,6,6
Barbell Front Squats 20kg 5,5,5
Barbell Good Mornings 30kg 6,6,6
Barbell Lunge 10kg 4,4,5
Calf Raise 30kg 10,10,10
Had some spare time at the end of the workout so I did some extra low bar squats to do some extra work on my technique because it's a relatively new addition to my routine.
Barbell Low Bar Back Squats 40kg 5,5,5,5[/QUOTE]
Nutrition:
Pre-Workout
4g Beta Alanine
4g AAKG
C----C----F----P
27---0----0----7
Breakfast
Bullet Proof Coffee
C-----C-----F-----P
72----0----8----0
Lunch
Naked Burrito
C-----C-----F-----P
775----15----54----56
Dinner
Peri Peri Chicken and Coleslaw
C-----C-----F-----P
420----17----20----41
Snacks
50g whey in semi skimmed milk
C----C----F----P
328----17----8----48
Total
C-----C-----F-----P
1622----49----90----152
Training:
[QUOTE][B]17th November [U]Deloading Pull Workout[/U] 82.8kg[/B]
Wide Grip Pullups 4,4,4
Double Overhand Grip Barbell Row 40kg 6,6,6
Double Overhand Grip Barbell Shrug 80kg 6,6,6
Decline Situps 6,6,6
EZ Bar Bicep Curls 17.5kg 5,5,5
Dumbbell Row 28kg each 5,5,5
Seated Incline Dumbbell Hammer Curls 12kg 5,5,5
Lat Pulldown 45kg 6,6,6[/QUOTE]
Nutrition:
Pre-Workout
4g Beta Alanine
4g AAKG
C----C----F----P
27---0----0----7
Breakfast
Bullet Proof Coffee
C-----C-----F-----P
72----0----8----0
Lunch
Naked Burrito
C-----C-----F-----P
775----15----54----56
Dinner
Pho with mates then a night out of boozing
C-----C-----F-----P
1857----106----39----31
Snacks
40g whey in semi skimmed milk
C----C----F----P
364----16----14----45
Total
C-----C-----F-----P
3095----137----115----139
Training:
[QUOTE][B]18th November [U]Push Workout[/U] 82.9kg[/b]
Barbell Bench Press
20kg 10
60kg 3
80kg 1,1
100kg 1,1,1
105kg 1
90kg 2,2,2
Barbell Overhead Press 40kg 6,6,6,6
Incline Barbell Bench Press 60kg 6,6,6,6
Dumbbell Pec Fly 18kg each 6,6,5
Dumbbell Pullover 30kg 6,6,6
Dumbbell Bench Press 26kg each 8,6,6,6[/QUOTE]
Nutrition:
Pre-Workout
1 Scoop Mesomorph
C----C----F----P
60----3----0----11
Intra-Workout
4g Beta Alanine
4g AAKG
C----C----F----P
27---0----0----7
Breakfast
Bullet Proof Coffee
C-----C-----F-----P
144----0----16----0
Lunch
Caprese Salad
C-----C-----F-----P
532----1----47----27
Dinner
Friends Birthday Dinner, more boozing and crappy food
C-----C-----F-----P
1614----96----51----30
Total
C-----C-----F-----P
2377----100----114----75
Training:
19/11 Rest Day
Nutrition:
Breakfast
Bullet Proof Coffee
C-----C-----F-----P
144----0----16----0
Lunch
Massive plate of Peking Duck with pancakes
C-----C-----F-----P
1216----43----72----98
Dinner
Tuna and Avocado Salad
C-----C-----F-----P
429----5----18----62
Total
C-----C-----F-----P
1789----48----106----160
Training:
[QUOTE][B]20th November [U]Upper Body Workout[/U] 83.7kg[/B]
Barbell Bench Press 60kg 5,5,5
Double Overhand Grip Barbell Row 60kg 6,6,6
Barbell Press 40kg 6,6,6
Neutral Grip Chinups 6,6,6
Double Overhand Grip Barbell Shrug 80kg 10,10,10
Dips 4,4,4
EZ Bar Bicep Curls 27.5kg 8,7,6
Dumbbell Lateral Raise 14kg 6,5,5
Seated Incline Dumbbell Hammer Curls 16kg 5,5,5
Was meant to do a heavy legs session this morning but wasn't feeling 100% so decided to do some upper body stuff instead.[/QUOTE]
Nutrition:
Pre-Workout
4g Beta Alanine
4g AAKG
C----C----F----P
27---0----0----7
Breakfast
Bullet Proof Coffee
C-----C-----F-----P
144----0----16----0
Lunch
Naked Burrito
C-----C-----F-----P
775----15----54----56
Dinner
50g Cashews
60g dark choc with 30g peanut butter
250g fried halloumi
C-----C-----F-----P
1654----30----132----79
Snacks
40g whey in semi skimmed milk
C----C----F----P
290----17----8----40
Total
C-----C-----F-----P
2890----62----210----182
Training:
[QUOTE][B]21st November [U]Legs Workout[/U] 83.7kg[/B]
Barbell Low Bar Back Squats
20kg 6
60kg 1
80kg 1,1
120kg 2,1,1
100kg 3,3,3
Mixed Grip Deadlift 160kg 3,2,2,2
Barbell Front Squats 50kg 3,3,3
Barbell Good Mornings 50kg 6,6,6
Barbell Lunge 20kg 5,5,5
Annoying workout this morning, some gimp was using the platform (wooden floorboards) squat rack so I had to use one with rubber matting underneath which is annoying because it has a fair bit of give and leads to an unpleasant uneasy feeling. Then 2 minutes before I was about to shift to the deadlifting platform the same gimp moved there to do 3 rep sets of 60kg sumo deadlifts.
Was also left a little bit hollow by not being able to push out more reps of 120kg squats, was hoping for a 3 rep set but alas I guess I'm still getting accustomed to the low bar setup. Overall volume was pretty satisfying even with the low rep ranges.
Just gotta keep on keeping on.[/QUOTE]
Nutrition:
Pre-Workout
1 Scoop Mesomorph
C----C----F----P
60----3----0----11
Intra-Workout
4g Beta Alanine
4g AAKG
C----C----F----P
27---0----0----7
Breakfast
Bullet Proof Coffee
C-----C-----F-----P
72----0----8----0
Lunch
Naked Burrito
C-----C-----F-----P
775----15----54----56
Dinner
Peri Peri Chicken with Coleslaw
C-----C-----F-----P
558----18----24----66
Snacks
40g WPC in whole milk
C-----C-----F-----P
344----16----14----40
Total
C-----C-----F-----P
1836----52----100----180
Training:
[QUOTE][B]22nd November [U]Pull Workout[/U] 83.3kg[/B]
Wide Grip Weighted Pullups +40kg 3,2,2
Mixed Grip Barbell Row 100kg 5,4,4
Mixed Grip Barbell Shrug 140kg 8,6,6
Weighted Neutral Grip Chinups +20kg 4,3,3
Dumbbell Row 50kg each 6,5,4
Lat Pulldown 59kg 8,8,8[/QUOTE]
Nutrition:
Pre-Workout
1 Scoop Mesomorph
C----C----F----P
60----3----0----11
Intra-Workout
4g Beta Alanine
4g AAKG
C----C----F----P
27---0----0----7
Breakfast
Bullet Proof Coffee
C-----C-----F-----P
72----0----8----0
Lunch
Naked Burrito with guac
C-----C-----F-----P
988----21----75----58
Dinner
Dark Choc with Peanut Butter
Peri Peri Chicken with Coleslaw and Bacon
C-----C-----F-----P
1285----25----85----97
Snacks
C-----C-----F-----P
Total
C-----C-----F-----P
2432----49----168----173
Training:
[QUOTE][B]23rd November [U]Arms and Abs Workout[/U] 83.3kg[/B]
Barbell Bicep Curl 45kg 4,3,3
Hanging Leg-Hip Raise (toes to hands) 10,6,6
Seated Incline Hammer Curls 20kg each 4,4,4
Weighted Decline Sit Up 30kg 3 24kg 4,3
EZ Bar Preacher Curl 22.5kg 10,10,10 17.5kg 10,10,10,10
Weighted Side Bends 30kg 10,6,6
Knee Raise 8,8,8[/QUOTE]
Nutrition:
Pre-Workout
4g Beta Alanine
4g AAKG
C----C----F----P
27---0----0----7
Breakfast
Bullet Proof Coffee
C-----C-----F-----P
72----0----8----0
Lunch
Naked Burrito with guac
C-----C-----F-----P
960----24----72----57
Dinner
Caprese Salad
200g Sirloin Steak
C-----C-----F-----P
934----1----72----70
Snacks
50g cashew nuts
40g WPC in semi skimmed milk
C-----C-----F-----P
510----17----30----43
Total
C-----C-----F-----P
2503----42----182----177
Training:
[QUOTE][B]24th November [U]Cardio Workout[/U] 83.7kg[/B]
330 calories burnt
20:05 duration
Heart rate average - 166
Heart rate max - 187
Distance - 3.8km
Pace - 5:17 min/km[/QUOTE]
Nutrition:
Morning fasted cardio and then a 24 hour fast (BP coffee doesn't count)
Lunch
Bullet Proof Coffee
C-----C-----F-----P
144----0----16----0
Dinner
240g Sirloin steak
4 cheddar home made crisps
40g WPC in whole milk
C-----C-----F-----P
993----17----58----102
Total
C-----C-----F-----P
1137----17----74----102
Training:
[QUOTE][B]25th November [U]Push Workout[/U] 82.8kg[/B]
Barbell Overhead Press
20kg 10
30kg 3,3
40kg 1,1
60kg 1
55kg 3,3,3
60kg 1
30kg - 10,10,8,7,6 (boring but big)
Dumbbell Lateral Raise 16kg each 6,4,4
EZ Bar Front Raise 25kg 8,7,6
EZ Bar Upright Row 25kg 10,10,10
Straight Arm Lateral Raise 10kg each 5,5,5
Dumbbell Seated Press 16kg each 10,10,7
Realised what I've been doing wrong with my pressing and not been able to progress. Not leaning back enough, now before the strict form police come in here and tell me everything that's wrong with that, I understand that it decreases the load on the anterior deltoids while incorporating some pectoral activation. However for the purposes of increasing the power in the lift I'm going to aim for the old powerlifting style of pressing as seen here.
So whilst I was a little bit downtrodden at another heavy press day without progress I'm happy to have made some inroads into understanding why :)[/QUOTE]
Nutrition:
Pre-Workout
1 Scoop Mesomorph
C----C----F----P
60----3----0----11
Intra-Workout
4g Beta Alanine
4g AAKG
C----C----F----P
27---0----0----7
Breakfast
Bullet Proof Coffee
C-----C-----F-----P
144----0----16----0
Lunch
Tesco - Spinach & Ricotta Filled Chicken Breast Fillets
Tesco - Chicken With Prosciutto & Mozzarella
Coleslaw
C-----C-----F-----P
1171----24----68----114
Dinner
Home made chicken parmiganas
zucchini chips
massive salad
C-----C-----F-----P
753----2----56----61
Snacks
C-----C-----F-----P
Total
C-----C-----F-----P
2155----29----140----193
-
Training:
[QUOTE][B]26th November [U]Legs Workout[/U] 82.3kg[/B]
Mixed Grip Barbell Deadlift
100kg 5
140kg 1,1
200kg 1 (first was real smooth, went for a second single but failed)
180kg 2,2,2
160kg 3,3
Barbell Squat 75kg 6,6,9,9 (was meant to beDay 2 Linear Progression 9x3 @ 60% 1RM, but I was really gassed after deads and it took me a bit to find my feet)
Barbell Good Mornings 60kg 6,6,6
Barbell Lunge 20kg 5,5,5
Calf Raise 80kg 6,6,6 40kg 40
Got a video of the 200kg Deadlift[/QUOTE]
Nutrition:
Pre-Workout
1 Scoop Mesomorph
C----C----F----P
60----3----0----11
Intra-Workout
4g Beta Alanine
4g AAKG
C----C----F----P
27---0----0----7
Breakfast
Bullet Proof Coffee
C-----C-----F-----P
72----0----8----0
Lunch
Naked Burrito
C-----C-----F-----P
743----10----53----56
Dinner
Had friends over for dinner, ate lots of meatballs and drank lots of wine
C-----C-----F-----P
1537----65----73----65
Snacks
40g WPC in Whole Milk
C-----C-----F-----P
391----16----17----45
Total
C-----C-----F-----P
2830----94----151----184
Training:
[QUOTE][B]27th November [U]Cardio Workout[/U] 83.1kg[/B]
393 calories burnt
21:47 duration
Heart rate average - 173
Heart rate max - 190
Distance - 4.18km
Pace - 5:13 min/km
My PB in pace is 4:52 so whilst I'm a little way away from that it still feels good to be getting some good Cardio sessions under my belt before doing some water skiing back in aus for xmas.
Best thing about today was the avg heart rate of 173, that kind of intensity pays dividends to health, fitness and strength across the board.[/QUOTE]
Nutrition:
Morning fasted cardio and then a 24 hour fast (BP coffee doesn't count)
Lunch
Bullet Proof Coffee
C-----C-----F-----P
144----0----16----0
Dinner
250g fried halloumi
50g WPC in whole milk
C-----C-----F-----P
1192----18----79----103
Total
C-----C-----F-----P
1336----18----95----103
Training:
[QUOTE][B]28th November [U]Pull Workout[/U] 82.4kg[/B]
Weighted Underhand Grip Chinups
Bodyweight 3,3,1
+20kg 1
+60kg failed attempt
+50kg 1
Then my belt broke :(
Bodyweight 15,10,8
Mixed Grip Barbell Row 100kg 4,4,4
Double Overhand Grip Barbell Shrug 100kg 12,12,12,12
EZ Bar Bicep Curl 27.5kg 10,9,7
Straight Bar Wide Grip Pullups 8,7,6
Here's a pic of my broken belt :(
[IMG]https://uploads.tapatalk-cdn.com/20171128/728a3136cef3adb7b85b169dcc22ccbf.jpg[/IMG]
Have a video of my chins which I'll post up
Was surprised how much different I felt doing rows after chins when I normally do them after pull ups. Technically chins and pulls are both lat exercises but I definitely feel the chins activating the rhomboids more.[/QUOTE]
Nutrition:
Pre-Workout
1 Scoop Mesomorph
C----C----F----P
60----3----0----11
Intra-Workout
4g Beta Alanine
4g AAKG
C----C----F----P
27---0----0----7
Breakfast
Bullet Proof Coffee
C-----C-----F-----P
72----0----8----0
Lunch
Naked Burrito with guac
C-----C-----F-----P
1044----24----78----64
Dinner
58g cashew nuts
50g WPC in water
150g peri peri chicken
C-----C-----F-----P
775----27----34----87
Snacks
C-----C-----F-----P
Total
C-----C-----F-----P
1978----54----120----169
-
]Training:
[QUOTE=NickelArse;1535981991][B]29th November [U]Cardio Workout[/U] 82.4kg[/B]
387 calories burnt
23:30 duration
Heart rate average - 167
Heart rate max - 182
Distance - 4.20km
Pace - 5:36 min/km
Fair bit slower than Monday but I don't care about that. Haven't been running much at all recently so not surprising my recovery rate is on the slow side[/QUOTE]
Nutrition:
Morning fasted cardio and then a 24 hour fast (BP coffee doesn't count)
Lunch
Bullet Proof Coffee
C-----C-----F-----P
72----0----8----0
Dinner
150g mozzarella in a caprese salad
300g peri peri chicken breast
20g biltong
40g 85% dark choc
3 Fish Oil Caps
5g creatine
C-----C-----F-----P
1064-12----62----114
Total
C-----C-----F-----P
1136-12----70----114
4g of fibre so 8g net carbs[
-
Training:
[QUOTE=NickelArse;1536088171][B]30th November [U]Push Workout[/U] 82.0kg[/B]
Weighted Narrow Grip Tricep Dips +30kg 5,5,5
Barbell Overhead Press 40kg 6,6,6,6
EZ Bar Skull Crushers 35kg 4,4,4
EZ Bar Tricep Extension 30kg 8,6,6
Barbell Close Grip Bench Press 60kg 6,6,6
Dumbbell Pullovers 30kg 8,5,5
Bodyweight Dips 4,4,4[/QUOTE]
Nutrition:
Pre-Workout
1 Scoop Mesomorph
C----C----F----P
60----3----0----11
Intra-Workout
4g Beta Alanine
4g AAKG
C----C----F----P
27---0----0----7
Breakfast
Bullet Proof Coffee
C-----C-----F-----P
72----0----8----0
Lunch (11:00)
Homemade naked burrito with beef cheddar and guac
3 fish oil caps
C-----C-----F-----P
950--22----72----56
Snack (15:00) 4 hours later to maximise MPS
45g WPC in water
C-----C-----F-----P
175----2----3----35
Dinner (19:00) 4 hours later to maximise MPS
230g sirloin with bourban glazed ribs and beans
C-----C-----F-----P
837--20----51----78
Total
C-----C-----F-----P
2121-47----134----187
14g of fibre 33g net carbs
-
Training:
[QUOTE][B]1st December [U]Legs Workout[/U] 82.0kg[/B]
Barbell Low Bar Back Squat 87.5kg 6,6,6,6 (Day 3 Linear Progression 6x4 @ 70% 1RM)
Barbell Front Squat 50kg 5,5,5
Barbell Good Mornings 60kg 6,6,6
Barbell Lunge 40kg 2,2,2 20kg 8
Calf Raise 80kg 6,6 90kg 4 40kg 30,20
Squats were a grind but I got there as prescribed, increase in running has taken it's toll I think.[/QUOTE]
Nutrition:
Pre-Workout
2 scoops jack3d
C----C----F----P
54----3----0----10
Intra-Workout
4g Beta Alanine
4g AAKG
C----C----F----P
27---0----0----7
Breakfast
Bullet Proof Coffee
C-----C-----F-----P
72----0----8----0
Lunch
Homemade naked burrito with beef cheddar and guac
3 fish oil caps
C-----C-----F-----P
757----12----54----54
Snack
40g WPC in skim milk
C-----C-----F-----P
198----7----5----33
Dinner
Massive team xmas party dinner, booze and food was crazy
C-----C-----F-----P
1680----187----80----49
Total
C-----C-----F-----P
2788----209----147----153
Training:
[QUOTE][B]2nd December [U]Pull Workout[/U][/B]
Wide Grip Weighted Pullups +40kg 2,2,2 (on a straight bar)
Mixed Grip Barbell Row 100kg 5,5,5
Mixed Grip Barbell Shrug 140kg 8,8,8
Double Underhand Grip Chinups 8,8,8
Dumbbell Row 50kg each 5,5,5
Lat Pulldown 59kg 8,8,8[/QUOTE]
Nutrition:
Pre-Workout
2 scoops jack3d
C----C----F----P
54----3----0----10
Intra-Workout
4g Beta Alanine
4g AAKG
C----C----F----P
27---0----0----7
Breakfast
Bullet Proof Coffee
C-----C-----F-----P
72----0----8----0
Lunch
Jerk chicken breast with avocado salsa
C-----C-----F-----P
511----10----21----74
Dinner
More drinking and eating bad food oops
C-----C-----F-----P
1636----114----45----56
Total
C-----C-----F-----P
2327----127----77----147
Training:
03/12 Rest Day
Nutrition:
Breakfast
Bullet Proof Coffee
C-----C-----F-----P
72----0----8----0
Lunch
Homemade naked burrito with beef cheddar and guac
3 fish oil caps
80g dark choc and 40g peanut butter
C-----C-----F-----P
1739----45----136----80
Snack
40g WPC in whole milk
C-----C-----F-----P
344----16----14----40
Dinner
1 meatball (leftovers)
Small piece of Fried Chicken (leftovers)
Omlette with goats cheese and bacon
C-----C-----F-----P
782----18----51----66
Total
C-----C-----F-----P
2937----79----209----186
Training:
[QUOTE][B]4th December [U]Arms and Abs Workout[/U] 83.1kg[/B]
Barbell Bicep Curl 45kg 4,3,3
Hanging Leg-Hip Raise (toes to hands) 10,8,6
Seated Incline Hammer Curls 20kg each 4,4,4
Weighted Decline Sit Up 24kg 5,4,3
EZ Bar Preacher Curl 22.5kg 10,10,10 17.5kg 10,10
Weighted Side Bends 20kg 10,10,10
Over indulged on the weekend. Back into the zone this week though[/QUOTE]
Nutrition:
Pre-Workout
2 scoops jack3d
C----C----F----P
54----3----0----10
Breakfast
Bullet Proof Coffee
C-----C-----F-----P
72----0----8----0
Lunch
Naked Burrito
3 fish oil caps
C-----C-----F-----P
840----13----60----59
Dinner
116g cashews
230g sirloin steak
C-----C-----F-----P
1180----28----85----72
Snack
50g WPC in water
C-----C-----F-----P
190----2----3----38
Total
C-----C-----F-----P
2336----46----156----179
Got a bit carried away with those cashews but I was starving
Training:
05/12 Rest Day
Nutrition:
Breakfast
Bullet Proof Coffee
C-----C-----F-----P
72----0----8----0
Lunch
Grilled chicken breast coated in mayonnaise with 2 boiled eggs
C-----C-----F-----P
444----1----28----46
Snack
40g WPC in semi skimmed milk
C-----C-----F-----P
290----17----8----40
Dinner
300g Peri Peri chicken breast with coleslaw
we also went to another xmas aprt so had some low carb canapes and a few wines
C-----C-----F-----P
1655----50----79----114
Total
C-----C-----F-----P
2461----68----123----200
Training:
[QUOTE][B]6th December [U]Cardio Workout[/U][/B]
325 calories burnt
22:27 duration
Heart rate average - 160
Heart rate max - 173
Distance - 4.20km
Pace - 5:21 min/km
Bit quicker than my last run but still felt like I was wearing lead shoes[/QUOTE]
Nutrition:
Morning fasted cardio and then a 24 hour fast (BP coffee doesn't count)
Lunch
Bullet Proof Coffee
C-----C-----F-----P
72----0----8----0
Dinner
150g mozzarella in a caprese salad
300g peri peri chicken breast with coleslaw
3 Fish Oil Caps
5g creatine
C-----C-----F-----P
1029----18----60----102
Total
C-----C-----F-----P
1101----18----68----102
Training:
[QUOTE][B]7th December [U]Push Workout[/U] 82.1kg[/b]
Barbell Bench Press
20kg 20
60kg 3
80kg 1
100kg 2,2
105kg 1,1
90kg 3,3
Barbell Overhead Press 40kg 6,6,6,6 (Day 3 Linear Progression 6x4 @ 70% 1RM)
Incline Barbell Bench Press 60kg 6,6,6,5
Dumbbell Pec Fly 18kg each 8,6,5
Dumbbell Pullover 30kg 6,6,6
Dumbbell Bench Press 26kg each 8,6,4,4
Really awesome workout, I'm leaning out whilst staying strong :)[/QUOTE]
Nutrition:
Pre-Workout
1 Scoop Mesomorph
C----C----F----P
60----3----0----11
Intra-Workout
4g Beta Alanine
4g AAKG
C----C----F----P
27---0----0----7
Breakfast
Bullet Proof Coffee
C-----C-----F-----P
72----0----8----0
Lunch (11:00)
Homemade naked burrito with beef cheddar and guac
3 fish oil caps
C-----C-----F-----P
891----21----66----56
Snack (15:00) 4 hours later to maximise MPS
40g WPC in semi skimmed milk
C-----C-----F-----P
290----17----8----40
Dinner
300g peri peri chicken breast with bacon
C-----C-----F-----P
742----11----16----94
Total
C-----C-----F-----P
2082----52----98----208
-
Training:
[QUOTE=NickelArse;1536884671][B]8th December [U]Cardio Workout[/U] 80.6kg[/B]
349 calories burnt
22:46 duration
Heart rate average - 161
Heart rate max - 185
Distance - 4.13km
Pace - 5:30 min/km[/QUOTE]
Nutrition:
Morning fasted cardio and then a 24 hour fast (BP coffee doesn't count)
Lunch
Bullet Proof Coffee
C-----C-----F-----P
72----0----8----0
Dinner
150g mozzarella in a caprese salad
260g crispy skin salmon teryaki style
3 Fish Oil Caps
5g creatine
C-----C-----F-----P
1189-3----81----110
Total
C-----C-----F-----P
1261-3----89----110
Training:
[QUOTE=NickelArse;1536985711][B]9th December [U]Legs Workout[/U] 81.1kg[/B]
Barbell Low Bar Back Squats
20kg 10
60kg 5
80kg 1,1
112.5kg 3,2,2,2,2 (meant to be Day 1 Linear Progression 3x5 @ 90% 1RM)
62.5kg 10,10,10,10,10 (boring but big @ 50% 1RM)
Barbell Good Mornings 60kg 6,6,6
Double Overhand Grip Deadlift 100kg 6,6,6
Barbell Lunge 20kg 5,5,5
Calf Raise 80kg 8,8,8,8 40kg 30,20
Bit frustrated to finish below target on heavy squats, I'll put that down to calorie restriction I think.
Otherwise it was an amazing workout, particularly the boring but big squats. Haven't put that much volume into squats ever I don't think so I should be pretty sore tomorrow.
DMAA I purchased gets five stars, seemed to give me more and more energy as my workout progressed, absolutely outstanding :)[/QUOTE]
Nutrition:
Pre-Workout
2 scoops jack3d (with 25mg DMAA)
C----C----F----P
54----3----0----10
Intra-Workout
4g Beta Alanine
4g AAKG
C----C----F----P
27---0----0----7
Breakfast
Titanium Tea
C-----C-----F-----P
72----0----8----0
Lunch (11:00)
Roast chicken breast stuffed with ricotta
3 fish oil caps
5g creatine
C-----C-----F-----P
546----10----24----73
Snack (15:00) 4 hours later to maximise MPS
40g WPC in whole milk
C-----C-----F-----P
344----16----14----40
Dinner
My parents bought my fiance and I dinner voucher at Aqua Shard, it was **** food but we stuffed ourselves silly
C-----C-----F-----P
1772----171----92----62
Total
C-----C-----F-----P
2815----200----138----192
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I didn't log anything in this thread but here's the result of my 7.5 month cut this year (started in february and ended in september). Lost all my weight following a keto diet. 20kgs/44lbs of weight loss
[img]https://i.imgur.com/W9XDFrd.jpg[/img]
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[QUOTE=DougyF7;1651416493]Nicely done![/QUOTE]
thanks brah