TJW Training Diary

[zerocoolflo]

I like the way you constructed your journal by posting pictures of food you eat almost every day. Respect that. Keep it going!

[TJWLDN]

^ Thanks Mate!

Tonights dinner...not exactly inspirational. Oats with coco and berries. It didn't taste very nice though so had to add a scoop of cookie dough protein powder.

[TJWLDN]

Thur - 31st October

Happy Halloween. Rest day for me today. My tracked macros are below and are up to about 6pm as I'm heading out with a couple of friends for beers and ping pong. I hope to make it to the gym tomorrow for OHP.

Macros:
C: 1744g
C: 94g
F: 73g
P: 138g

Here was todays meal at desk....pulled ham, cheese, apples, and salad. Very nice.

[TJWLDN]

Fri - 1st November

OHP:
20kg x 5
35kg x 3
40kg x 3
45kg x 5

Machine Shoulder Press:
25kg x 2 x 12
25kg x 1 x 10 (fail)

Dips:
BW x 2 x 12
BW x 1 x 11 (fail)

Incline DB Curls:
14kg x 3 x 12

Deltoid Raises:
6kg x 3 x 10
6kg x 2 x 9 (fail)

AB Cable Crunch:
R11 x 3 x 20

Forced Cardio: 90 minute cycle / 16 miles

Macros:
C: 2269g
C: 186g
F: 100g
P: 152g

- Great night out last night but I'm feeling it today. Still made it to the gym this morning but the workout felt pretty average.
- Weight balooned out to 74.5kg this morning! would be 100% water weight though.
- Nandos for lunch today, damn its always good. Forgot to get a photo though.
- Rest day tomorrow, probably a Halloween party Saturday night.
- Hope to make it to the gym on Sunday, 50/50 chance.

[TJWLDN]

Sat - 2nd Nov

Squats:
40kg x 5
60kg x 5
70kg x 3
75kg x 10

Kettlebell Lunges:
24kg x 3 x 20

Leg Press:
105kg x 4 x 8

Leg Ext:
16kg x 20 (fail)
18kg x 15 (fail)
20kg x 11 (fail)

Core Work

- Decent leg workout this morning. Squats felt so good, and had good depth.
- Macros were semi tracked but ended up going out for beers to watch the Arsenal smash Liverpool and go 5 points clear in the league. Yeah boy.
- Rest day tomorrow, going to keep macros in check. Might for for a little 30 minute run in the morning.
- Weight was around 72kg. Gym didn't have the electronic weights so couldn't be precise.

Food.....

Breakfast smoothie pre blend.......oats, cookie & cream protein, frozen fruit, and coco.


Post workout eggs, mushrooms, on a bagel.


Penne pasta chicken bake with almonds, borcolli, and cheese.

[TJWLDN]

Mon - 4th November

Bench Press:
40kg x 5
60kg x 5
65kg x 5
70kg x 3
80kg x 2

DB Flyes:
16kg x 3 x 12

Incline DB Bench:
16kg x 3 x 15

Dips:
BW x 4 x 10

Cable Crossover:
22.5kg x 3 x 12

Lying Leg Raises:
3 x 15

AB Side Bends:
25kg x 3 x 20

Forced Cardio: 90 minute cycle / 16 miles

Macros:
C: 2170g
C: 248g
F: 55g
P: 166g

- Weight was up this morning, around 73.4kg. Not sure why, hoping its just water weight from the weekend.
- Only managed 2 reps @ 80kg for bench press which meant a 2% drop in my 1RM. A little dissapointing.
- Flys felt good @ 16kg as I failed last week.
- OHP tomorrow morning.

[TJWLDN]

Tue - 5th November

OHP:
20kg x 5
40kg x 5
45kg x 3
50kg x 2

DB Shoulder Press:
14kg x 2 x 15
14kg x 1 x 11 (fail)

Front DB Raises:
6kg x 3 x 15

DB Shrugs:
20kg x 3 x 15

Side Lateral Raises:
5kg x 4 x 12
Superset With:
Hanging Leg Raises:
4 x 10

Forced Cardio: 90 minute cycle / 16 miles

Macros:
C: 1917g
C: 171g
F: 61g
P: 169g

- SOLID back to back workouts. Felt pretty good lifting this morning.
- Happy to get 2 reps @ 50kg although I had to really get my body underneath it.
- Threw in a super set at the end.
- Weight was around 72.4kg so I'm bringing back macros slightly, roughly 75-100 calories.
- Rest day tomorrow.
- Keep forgetting to take photos of food....will try remembering to take on tonight of my dinner.

[TJWLDN]

Here was tonights dinner.....nothing special. Tuna stir fry with vegetables and a little soy sauce.

[TJWLDN]

Thur - 7th November

Deadlift:
60kg x 5
65kg x 5
70kg x 3
75kg x 6

Pull Ups:
BW x 3 x 6
BW x 1 x 4 (fail)

One Arm DB Rows:
16kg x 3 x 15

Incline DB Curls:
14kg x 3 x 12

Tricep Pushdowns:
21.25kg x 3 x 20
Superset
Hammer Curls:
6kg x 3 x 15

Medicine Ball Seated Twists:
5kg x 3 x 20

AB Side Bends:
25kg x 3 x 20

Forced Cardio: 90 minute cycle / 16 miles

Macros:
C: 2089g
C: 214g
F: 64g
P: 165g

- Form felt good for deadlifts but my 1RM dropped as I only managed 6 reps @ 75kg.
- Pull ups still feel weak but I'm sure the one arm DB rows will only help to improve this.
- Weight has stalled, I'm still floating at roughly 72kg. Not sure what is going on.
- Going to hit the gym tomorrow and try a kettlebell routine.

Here was todays meal at desk......Malay chicken fillets on Tilda brown rice. Tasty

[TJWLDN]

Fri - 8th November

Ok so hit the gym this morning and did some HIT on the treadmill for around 20 minutes. Walked to the gym as well so that was another 25 minutes brisk walk.

Macros were a bit higher today as I met by groomsmen for lunch. A week tomorrow till I get married! Cannot wait.

Squats tomorrow morning.

Macros:
C: 2431g
C: 204g
F: 100g
P: 156g

[TJWLDN]

Sat - 9th November

Squats:
55kg x 5
60kg x 5
65kg x 5
75kg x 7
80kg x 5

Kettlebell Lunges:
12kg x 2 x 20
14kg x 1 x 20

Leg Press:
110kg x 4 x 10

Leg Ext:
16kg x 21 (fail)
18kg x 16 (fail)
20kg x 14 (fail)

Lying Leg Raises:
2 x 20
1 x 15 (fail)

AB Side Bends:
25kg x 2 x 20 per side

- Solid leg workout yesterday, really feeling it today.
- Macros weren't really tracked as I went out last night to watch the All Blacks at the pub.
- Rest day again today and will be watching The Arsenal so probably will not bother tracking macros.

[TJWLDN]

Mon - 11th November

Bench Press:
60kg x 5
65kg x 5
70kg x 5
75kg x 3

DB Flyes:
16kg x 3 x 12

Incline DB Press:
18kg x 12
18kg x 11 (fail)
18kg x 10 (fail)

Dips:
BW x 3 x 10

Cable Chest Flyes:
11.25kg x 3 x 12

AB Cable Crunch:
R10 x 3 x 20

Macros:
C: ~2000g
C: ~190g
F: ~60g
P: ~165g

- Good workout. Bench felt strong. Probably could have pushed for a few more reps @ 75kg but I didn't have a spotter.
- Parents arrived from NZ today for the wedding on Saturday so I met them for lunch. Hence macros were estimates.
- Body weight still hovering around 72kg however weekend was quite boozy/cheat meals etc.

[TJWLDN]

Tue - 12th November

OHP:
20kg x 5
35kg x 5
40kg x 5
45kg x 3

DB Should Press:
14kg x 2 x 15
14kg x 1 x 13 (fail)

Front DB Raises:
6kg x 3 x 12

DB Shrugs:
20kg x 3 x 15

Side Lat Raises:
6kg x 3 x 12

Hanging Leg Raises:
3 x 10

Macros - Tracked Up To Dinner:
C: 1572g
C: 144g
F: 58g
P: 122g

- Really pushed for that 4th rep @ 45kg but just couldn't get underneath.
- On a role with workouts at the moment. Really enjoying them.
- Macros were tracked up to dinner as I'm out with my parents for dinner here in London.
- Been thinking of going back to a lean bulk program after the wedding + honeymoon starting Jan.
- DL's tomorrow, then resting for the rest of the week to prepare for the wedding on Saturday.

[MouthForWar]

Nice log man. Keep us updated!