12/2/18 Morning Weight: 94.2kg Diet 10:15AM: 1 scoop Spazmatic 1:30PM: 4x slices white bread, 4x slices cheese, 60g ham, tomato sauce + 120g banana, 1 serving Bulk Nutrients MuscleFood 101, 100g frozen mixed berries, 70g frozen pineapple chunks, water 4:30PM: 200g regular/extra lean beef mince mix, taco seasoning, four bean mix, 160g Natural Confectionary Co. lollies 6:00PM: 1x granny smith apple 8:30PM: 200g regular/extra lean beef mince, lasagne sheets, Bolognese sauce, béchamel sauce, carrot, zucchini, grated cheese 11:30PM: Pork mince stir fry with vegetables & microwave rice packet, 1x multivitamin, 5g fish oil, 5g Creatine Macros (without 11:30PM meal) Calories: 3023 Protein: 177g Carbs: 330g Fat: 109g Workout Energy Level: Medium Routine: Push Strength Duration: 1 hr 30 mins BB Flat Bench Press: 15x20kg, 10x60kg, 6x70kg, 3x80kg, 1x90kg, 3x100kg, 3x100kg, 3x100kg, 3x100kg, 3x100kg BB Overhead Press: 10x20kg, 8x37.5kg, 6x45kg, 3x52.5kg, 1x60kg, 5x67.5kg, 5x67.5kg, 5x67.5kg Straight Bar Tricep Extension: 10x24kg, 6x33kg, 3x40kg, 6x46.5kg, 6x46.5kg, 6x46.5kg, 6x46.5kg Machine Incline Bench Press: 8x45kg, 8x55kg, 8x55kg, 8x55kg DB Seated Side Raise: 8x12kg, 8x16kg, 8x16kg, 8x16kg Summary Diet yesterday was fairly rubbish, hardly any food but it was all takeaway so probably had a billion calories just from fat haha. Explains why I was so heavy this morning. Didn't have much of an appetite in the morning so didn't bother eating anything and just hoped the pizza and pasta I had for dinner would get me through the workout which it seemed to do haha. My hamstring is still giving me trouble so I'll be going to the doctor tomorrow then maybe a physio as well. So this week's split will be all upper body again, push strength today, pull strength tomorrow, off Wednesday then hyper push Thursday and hyper pull Friday. Hopefully I'll find out what's wrong with my hamstring and what I have to do to fix it, maybe they will tell me to not workout at all, who knows. Anyway today's workout was pretty solid. Haven't done a heavy push workout in a while with both flat bench and OHP, was kinda weird but good. When I do this actual split from now on I'm going to switch what I do 5x3 each week, so one week will be bench then next OHP etc. So today was bench 5x3 and decided to just go a little conservative and do 100kg sets. I've done 100kg for 4x5 in the past but didn't want to get too ahead of myself anyway. Felt pretty good, wasn't any real grinder reps but form could of been a bit better. OHP was really solid, I'm really loving this new approach with the thumbless grip and starting each rep at the bottom. It feels a lot better and way more controlled. I did them with my shoes on today because I just forgot and it wasn't even that bad, but will do them in socks next time as I think it does help. Was thinking of just doing 65kg sets even though I did 5x5 with it last week but that wasn't after heavy benching so I was a little worried 67.5kg sets might be a bit too hard, it was definitely harder but I got the 3 sets so I'm happy. Straight bar pushdowns weren't as strong as last week, I knew they would be a bit weaker after the heavy bench and OHP so I just planned on doing 46.5kg sets but they were tough. Might also be because I used a different bar than normal, usually I use a thinner one but had to use a thicker one today because couldn't find the other one. Definitely makes it harder as I can't wrap my fingers around it as comfortably. Wasn't sure whether to do BB incline or machine but decided machine, think I'm going to start my hyper day off with 10-12 rep sets of BB incline just so there's a bit of free weight stuff in there. Finished with DB side raises and gave 3 sets of 16kg a go, got it but was definitely harder than I expected. Was going to do another tricep exercise like machine tricep dips but the machine was being used and was out of time anyway as I had to go to work. So yeah good start to the week, just wish I was doing my heavy leg day tomorrow. Hopefully actually find out whats wrong with my hamstring tomorrow. Having some homemade pork stir fry my missus is making for dinner so not sure on the macros but pretty sure it will be just mainly protein and carbs which should finish off my macros nicely.