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  1. #1
    Registered User pagaru's Avatar
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    Nsuns and running

    Alright so I've worked out for most of the last decade.

    I'm in decent shape but hoping to really level up during 2020.

    I'm running a program called Nsuns which is a 5/3/1 variant.

    The six day version of the program.

    I also have the ambition to go from my fastest 10km time of 41:44 minutes to under 40.

    So this daily log will detail diet (eating clean and healthy not counting cals/macros), sleep and workouts.



    I'm 182cm, 73kg. Fairly skinny but with some fat on my chest, stomach and lower back.


    Initial plan is to hit the gym and running hard and eat "clean" and just go by the mirror and lean out a little. Once I feel that I've gotten rid of the belly fat I'll start eating more and gain size.
    Last edited by pagaru; 01-16-2020 at 08:22 AM.
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  2. #2
    Registered User pagaru's Avatar
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    Tuesday

    Bench 9 sets

    8@45, 6@52.5, 4@60, 4@60, 4@60, 5@55, 6@52.5, 7@50, 25@45

    OHP 8 sets

    6@22.5, 5@27.5, 3@32.5, 5@32.5, 7@32.5, 4@32.5, 6@32.5, 8@32.5



    BB row 3x8reps @ 40kg

    Chins 2x4 BW

    Pull-ups 2x4 BW

    Face pulls 3x12reps @ 25kg

    Incline press 3x12reps @ 22kg

    Barbell curls 3x8,10,8 @ 30kg

    DB tricep overhead extension 3x8reps @24kg



    Wednesday

    Squats 9 sets

    5@52.5, 3@60, 5@67.5, 3@62.5, 3@60, 3@55, 5@52.5, 5@50, 10@45

    Sumo DL

    5@55, 5@65, 3@77.5, 5@@77.5, 7@77.5, 4@77.5, 6@77.5, 8@77.5



    Leg Press 3x12 @ 40kg

    Lunges 3x10 @ 14kg

    Standing calf 3x12 @ 20kg

    Sitting calf 3x12 @ 15kg

    Planks 3x1 minute with 30 seconds rest

    Cable crunch 3x12 @ 25kg
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  3. #3
    Registered User pagaru's Avatar
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    Thursday 16th January



    Workout

    OHP 9 sets
    6@35, 3@60, 3@37.5, 10@42.5, 3@40, 3@37.5, 3@35, 5@35, 20@30

    Incline Bench
    6@27.5, 5@35, 3@42.5, 5@42.5, 7@42.5, 4@42.5, 6@42.5, 8@42.5

    DB Press 3x10 @ 16kg
    Lateral raises 3x12 @ 7kg
    Reverse flies 3x12 @ 6kg
    Incline DB press 3x12,8,10 @ 24kg
    Flat DB flyes 3x12 @ 10kg
    Chest dips 3x15,10,15 @ BW



    Diet (each new line is a sepearate meal)
    One portion of oats (overnight) with milk and a banana (creatine, omega 3 pills, multi, caffeine pill)
    6 eggs
    Chicken, rice, carrots, haricots verts, kale, one apple



    Sleep
    Got 7 hours last night. Really want to aim for 8. Will work on it.



    Will update this evening when I've eaten what I'm going to eat for the day
    Last edited by pagaru; 01-16-2020 at 07:57 AM.
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  4. #4
    Registered User pagaru's Avatar
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    Friday 17th January


    Workout


    DL 9 sets
    Max set 3x105kg
    Front squat 8 sets
    Heaviest set/weight 8x37.5kg

    BB rows
    chin ups
    pull-ups
    face pulls
    Hanging situp
    Cable crunch


    Sleep

    Got 7 hours last night. Really want to aim for 8. Will work on it.

    Went for a 7.5km run as well


    Saturday 18th January


    Workout


    Bench 9 sets
    Max set 5x75kg
    Close grip bench 8 sets
    Heaviest set/weight 8x47.5kg

    DB presses
    Lateral raises
    Reverse flies
    BB curls
    DB curls
    Tricep Overhead DB extensions
    Tricep pushdowns

    Sleep
    Got 7 hours last night. Really want to aim for 8. Will work on it.

    Went for a 7.5km run


    Sunday 19th January

    Decided to take a rest day


    Monday 20th January

    Tennis in the morning 1 hour
    Run 7.5km in the evening at 4:26 tempo

    Diet
    Decided to track calories with mfp after all, I'm not good at winging I end up eating too much and too unhealthy.
    Calories 2140, will aim for 2,500 a day and see what happens with my weight

    Tuesday 21st January


    Weight 75.0kg
    Squats 8 sets of 50kg @ 3 reps each
    Sumo DL 6 sets 62.5kg @ 3 reps each
    BB rows
    Chin ups
    Pull ups
    Face pulls
    Leg press
    Lunges
    Standing calf raises
    Sitting calf raises

    Diet
    Will update with calories
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  5. #5
    Now is The Time... Jimmy29LI's Avatar
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