25/07/17 Morning Weight: ??? Diet 9:30AM: 2x Tip Top English muffins, 2x 97% fat free cheese slices, 40g ham 12:30PM: 200g regular/extra lean beef mince mix, 250g cooked basmati rice, mixed vegetables, curry seasoning 2:00PM: 70g sour gummi bears 2:30PM: 1 scoop Total War 5:15PM: 260g chicken breast, 250g cooked basmati rice, taco seasoning, four bean mix, mild chunky salsa 8:00PM: 200g lean beef mince, 100g farfalle pasta, 200g bolognese sauce, large green apple, 1x multivitamin, 4g fish oil, 5g Creatine Macros Calories: 2956 Protein: 208g Carbs: 371g Fat: 63g Workout Energy Level: Medium Routine: Push Duration: 1 hr 40 mins BB Incline Bench Press: 10x10kg, 8x40kg, 6x60kg, 3x70kg, 6x80kg, 6x80kg, 6x80kg, 10x60kg (pause reps), 10x60kg (pause reps) Machine Seated Shoulder Press: 10x25kg, 6x35kg, 6x40kg, 6x45kg Straight Bar Tricep Pushdown: 10x24kg, 6x30kg, 3x35kg, 6x40kg, 6x42kg, 6x42kg, 6x42kg BB Flat Bench Press: 10x40kg, 8x60kg, 8x75kg, 8x75kg, 8x75kg DB Seated Side Raise: 8x10kg, 8x12kg, 8x12kg, 8x12kg, 8x12kg BB Seated French Press: 10x25kg, 10x35kg, 10x25kg, 10x25kg Summary Forearm felt a lot better today, a little tender to the touch but had to really get in there to feel anything. Decided a push workout was my best option though because like I said I've had this problem before and pulling movements are usually the ones that aggravate it the most. Haven't done a push workout in a while but really enjoyed it, definitely felt a lack of strength in a couple things but overall pretty happy. Kicked it off with BB incline which was pretty good but still feeling pretty heavy at 80kg, matched the 3x6 I got last week though so not too bad. Dropped it back down for some volume as well because I knew I would probably only get 2 chest exercises in, did 60kg pause reps expecting to only be able to do 8 rep sets but managed a couple sets of 10 which I was pretty happy with. Machine shoulder press was one of the weaker lifts, just felt a bit heavier than usual because of the BB incline beforehand I'm guessing and even just one set with 45kg was super tough when I usually do 3-4 sets of it when starting with it. Straight bar pushdown was strong though, thought it might be a bit tougher but equalled last week's numbers which is good. BB flat was pretty solid but probably should of done sets of 70kg for 4 sets, form was a little rocky but passable ha. Side raises felt really good, just kept it at 12kg because I thought they might flare up my forearm problem but didn't at all. Finished with french presses, was planning on doing sets of 35kg because for some reason I thought I did sets of 10 last week and said 35kg would of been perfect but I was actually doing sets of 8. Managed to get one set but the last couple reps were pretty crappy, so just dropped it back to 25kg for a couple more sets. Not gonna lie had a pretty shitty 3 days of food while off so this week I'm going to try taper back the macros a little (mainly the fat). Woke up late this morning for work so was rushing around and didn't get to weigh myself, weighed myself at the gym before I started and was 90.5kg so guessing I would of been about 88.5-89kg this morning seeing as I'm usually about 1-2kg lighter. Usually would do Pull workout tomorrow but don't wanna risk my forearm, left quad is still a little sore/tight but thinking it will be good tomorrow for a leg workout. Did some body weight squats to test it out and seemed alright.