So I have only recorded the progress of my core lifts for two reasons. 1. I am just lazy i'll admit it 2. I tend to base my other exercises off how the core exercises felt. It's worth noting that I do these core exercises first when I have the most energy. Liftestyle :
I am a uni student. I drink moderately / heavily most Wednesdays (student nights) and occasionally over the weekend. Also worth noting that I occasionally smoke (socially, equivalent to maybe 1 cig a week) Also my sleep schedule isn't the best -_-. And no this probably wont change until at least next year when work becomes more important. Diet :
despite the aforementioned drinking and occasional smoking my diet is relatively clean. I aim for at least 2 liters of water a day. 140~150g protein a day. I know I should probably count carbs and fats too but I eat relatively clean and ensure I don't get too much fat or sugar.
After waking up : half scoop of protein (15g) in 600ml water
Breakfast : usually granola in yogurt
Post Workout: Full scoop protein (30g) in 300ml water
Lunch: consist mostly of chicken or beef , rice , potato , sweet potato and veg).
Dinner: leftover from lunch
Dinner2: Finish any leftovers or make a tuna melt.
Before bed: Full or Half (depends on days macros) scoop of protein in 300400ml of milk My main Q's
I have had a cold over the last week of this workout. I was hoping to hit a solid 95kg 4x4 on the deadlift in Week 8 but it just wasn't solid. I had to switch to over under after the second set because my grip was going. Should I take a day off dead lifting or should I drop back down to 90kg and go for 4 sets of 6-7? Workout Log
Monday : Chest (bench)
Tuesday : Legs (squat)
Wednesday : Rest or Core
Thursday : Shoulders (shoulder press)
Friday : Back (dead lift)
Unfortunately I cannot post images or links yet so you will have to try and read the mess below. Sorry -_- note : i tried to format it but it didn't keep sorry for the mess..... Workout Log Week 1 Week 2 week 3 Week 4 Week 5 Week 6 Week 7 Week 8
Deadlifts 20kg 8 20kg 8 20kg 8 20kg 8 20kg 8 20kg 10 20kg 10
60kg 8 40kg 8 40kg 8 60kg 8 40kg 8 40kg 8 40kg 8
80kg 6 60kg 8 60kg 8 90kg 4 60kg 6 60kg 8 70kg 6
80kg 6 90kg 4 90kg 4 sore/injured? 90kg 4 95kg 4 60kg 6 70kg 3
80kg 6 90kg 4 90kg 4 90kg 4 95kg 4 95kg 4 95kg 4
80kg 7 90kg 4 90kg 4 95kg 3 95kg 4 95kg 4
90kg 2 90kg 5 95kg 4 95kg 4
80kg 7 95kg 4 95kg 4
90kg 3
70kg 7
still got cold
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