MaverickZA's RD - Journey to a better life,better weights, better macro's

[MaverickZA]

2 days of entries...

Day 24 of RD

9 June 2015, Tuesday

Chest, Shoulders, HIIT (2 of 4)

1. Flat BB Bench
40kg x 10, 70kg x 10, 90kg x 9, 90kg x 9, 90kg x 7, 90kg x 8

2. Chest Dips
12,5kg x 11, 12,5kg x 11, 12,5kg x 12, 12,5kg x 12

3. Pec Dec
65kg x 15, 65kg x 15, 65kg x 15, 65kg x 15

4. Incline Dumbell Flies
20kg x 10, 20kg x 10, 20kg x 10, 20kg x 11

5. Decline Dumbell Bench
20kg x 15, 20kg x 15, 20kg x 15

6. Single Arm Dumbell Press - Left shoulder still feeling only like 80%
20kg x 8, 20kg x 9, 20kg x 9, 20kg x 10

7. Lateral Dumbell Raises
15kg x 13, 15kg x 14, 15kg x 14, 15kg x 14

8. Cardio Hiit
Rope swing, 30 seconds full on, 30 seconds rest : 10 rounds

Notes
- Goal Macro's are 2,220 kcal, Carbs 260, Fat 60, Protein 160 Fiber 20-40.
- Macro's today were 2,200 kcal, Carbs 257, Fat 61, Protein 159, Fiber 49
- Supps: 5g creatine, Multivitamin and Omega 3
- Day 108 on IF.

Day 25 of RD

10 June 2015, Wednesday

Arms, HIIT(3 of 4)

1.Close Grip Bench
40kg x 10, 70kg x 10, 80kg x 10, 80kg x 10, 80kg x 9

2. E-Z Bar Curls
35kg x 12, 35kg x 12, 35kg x 12, 35kg x 12

3. Tricep Pushdowns
35kg x 12, 35kg x 13, 35kg x 15, 35kg x 15

4. Alt. Dumbell Curls
15kg x 10, 15kg x 10, 15kg x 11, 15kg x 11

5. Single Kickbacks
10kg x 12, 10kg x 12, 10kg x 12, 10kg x 12

6. Hammer Curls
18kg x 10, 18kg x 10, 18kg x 10, 18kg x 12

7. Forearm Curls Superset with Reverse Curls
15kg x 12 and 12... 3 sets

8. Cardio Hiit
Rope swing, 30 seconds full on, 30 seconds rest : 10 rounds

Notes
- Goal Macro's are 2,220 kcal, Carbs 260, Fat 60, Protein 160 Fiber 20-40.
- Macro's today were 2,190 kcal, Carbs 259, Fat 59, Protein 160, Fiber 56
- Supps: 5g creatine, Multivitamin and Omega 3
- Day 109 on IF.


Couple of notes....

- Weighed in at 179.4 lbs this morning. I am absolutely stoked about that lol. Lowest I got to was before this RD at 177 lbs.
So a basically 2.4lbs gain in 25 days of reversing (and binging quite a bit) is not bad.
Now that I have my weekends under control, the weight has been coming down again, even while increasing the calories.
At one stage over previous weekends during this reverse I was up to 185lbs. So yeh, it just shows what consistency does I suppose.

- Anyway, also starting to feel "pumps" in the areas where I train again. Haven't had pumps for soooo long, due to carbs being to low probably. Feels good man, real fukkin good!

[Gen1GT]

Have you tracked your average intake (including binges) for the past few weeks?