6/11/17 Morning Weight: 93.6kg Diet 9:00AM: 50g Kellogg's Crunchy Nut cereal, 200ml full cream milk 10:15AM: 1 scoop Centurion Labz RAGE 10:45AM: 45g Starburst snakes 1:30PM: 250g lean/regular beef mince mix, 4x tortillas, 50g salsa 5:15PM: 250g lean/regular beef mince mix, 260g cooked basmati rice, mixed vegetables, mild curry seasoning 7:30PM: 1x granny smith apple 9:00PM: 300g chicken breast, 125g penne pasta (uncooked weight), tomato & basil sauce, mushrooms, spinach, olives 11:30PM: 1x multivitamin, 5g fish oil, 5g creatine Macros Calories: 3360 Protein: 219g Carbs: 376g Fat: 114g Workout Energy Level: High Routine: Upper Duration: 1 hr 40 mins BB Flat Bench Press: 15x20kg, 10x50kg, 6x60kg, 3x70kg, 1x80kg, 5x90kg, 5x95kg, 5x100kg, 5x100kg, 5x100kg V-Bar Lat Pulldown: 10x45kg, 8x59kg, 6x73kg, 6x75.3kg, 6x75.3kg, 6x75.3kg BB Bicep Curl: 6x25kg, 3x32.5kg, 6x40kg, 6x42.5kg, 6x42.5kg, 6x42.5kg BB Incline Bench Press: 8x60kg, 8x80kg, 8x80kg, 8x80kg Cable One Arm Leaning Side Raise: 10x6kg, 10x6kg, 10x6kg, 10x6kg Cable One Arm Tricep Pushdown: 12x6kg, 12x6kg, 12x6kg Summary I'm not even joking when I say I did absolutely nothing on the weekend but eat shit and watch movies haha. The only time I left the house was to drop my missus to her friends place and pick her up later that night on Saturday. Then Sunday the only thing I was vertical was when I was out of bed getting food hahaha. Was literally the laziest weekend known to man, that my weight this morning shows for it! The only meal prep I did, well my missus did, was chuck some chicken breast that was about to expire into the slow cooker with a bunch of random shit we had in the cupboard like some pasta sauce, spinach, mushrooms, olives etc. So I had to do the rest this morning before the gym, it sort of got me back into the swing of things though so it was good. Went into this workout thinking should I go heavy or should I just take it easy but I realised I'm going away on Friday and I'll probably be hungover for a week after I get back so I'll probably want to go a bit lighter then haha. I honestly went into this workout wanting to do 3 reps with 100kg on the flat bench. I don't know why but 100kg has just been a mind fuck for me in the past, I would do 90-95kg for sets of 5-6 but never go for 100kg because I would just convince myself I couldn't do it. Today I was like fuck it, I'd rather attempt it and fail and look like an idiot stuck under the bar than not even try. So my plan was to hit 5x90 then 3x95 then 3x100 and that was it. 5x90 felt good. Added wrist wraps for the 95kg set and got 3 pretty nicely so was like fuck it and did a couple more. Then the first 100kg set was the same, got the 3 and was like man that wasn't even that bad so I pushed out another 2. So I said to myself why stop now, let's see if I can get another set which I did pretty nicely too. Then a third. Really surprised me. I've been going to this gym for like 2-3 years now and the only time I attempted 100kg was when I was off my head on pre workout and smashed out a set of 6 with a spotter haha. So yeah it feels really good to break that mind barrier and hopefully now I can start to make some real gains! Everything else after that felt really good too, was feeling pretty good after those 100kg sets haha. Decided to do a heavy 6 rep back movement since I will only get 2 upper days in this week and the other one I will probably focus on OHP so won't have a heavy back movement first up day. Felt pretty good. Bicep curls were strong, wanted to do some 42.5kg sets and they felt good and managed to get 3 sets with it. Tried to keep my wrists straight to try and minimalize the wrist pain I've been getting and it did feel better. BB incline was good but someone was waiting to use it so I only did 3 sets. Did some cable leaning side raises which I haven't done in a while, felt nice to mix it up. Finished with one arm pushdowns which were pretty standard. 50/50 about going gym tomorrow because it's Melbourne Cup day. I'd say I probably won't go because I'm a bit of a gambler and I want to watch the first few races which start at like 11AM then I have work at 2:30PM.