15/5/18 Morning Weight: 96.1kg Diet 7:30AM: 4x slices white bread, 2x slices cheese, 50g ham, tomato sauce 11:45AM: 240g chicken breast, 225g cooked basmati rice, honey soy & garlic sauce, broccoli, carrot, cauliflower 2:00PM: 1x granny smith apple 2:30PM: 1 scoop Amped-AF 5:30PM: 200g premium beef mince, 100g angel hair spaghetti, Barilla bolognese sauce, 10g parmesan cheese 8:00PM: 2x grass fed beef patties, 2x Tip Top hamburger rolls, 2x slices cheese, 25g Coles special burger sauce, 1x multivitamin, 5g Creatine Macros Calories: 3139 Protein: 227g Carbs: 341g Fat: 92g Workout Energy Level: Medium Routine: Push Duration: 1 hr 30 mins BB Flat Bench Press: 15x20kg, 8x60kg, 6x70kg, 3x80kg, 1x90kg, 3x100kg, 3x102.5kg, 3x105kg, 3x105kg, 3x105kg Machine Seated Shoulder Press: 10x25kg, 6x35kg, 6x45kg, 6x45kg, 6x45kg, 6x45kg Straight Bar Tricep Extension: 10x24kg, 6x33kg, 3x40kg, 6x46.5kg, 6x46.5kg, 6x46.5kg, 6x46.5kg Machine Incline Bench Press: 10x35kg, 8x45kg, 8x55kg, 8x55kg, 8x55kg DB Alternating Front Raise: 8x12kg, 8x14kg, 8x14kg, 8x14kg Summary Like I said in my previous post, had a really shit sleep last night. Felt like it took me hours to get to sleep and had to get up at 5AM for work, I reckon I got about 4-5 hours sleep all up. Felt pretty shit house today but pre workout got me going a bit, definitely not as much as usual though haha. BB flat bench was pretty good, decided it's time to get the weight up again. Can't just keep doing 100kg sets every week when before I hurt my wrist I was doing sets of 3 with 105kg. 100kg felt pretty solid, 102.5kg felt a little heavier than I thought it would so I was a bit worried going into the 105kg sets but they weren't too bad. Right bicep pain is still a problem, although I didn't really notice it until later in the heavy sets which I guess is a good thing. But the fact it's still happening isn't good. Did some seated shoulder press next, my lower back was a bit sore after the flat bench. Think it was a bit because of yesterday's squatting plus a few of the heavier sets I was lowering the weight a bit too low which didn't feel too good on the lower back, probably should of done some foam rolling before to stretch it out a bit. Would usually do some 5 rep OHP and the next week do the opposite, 3 rep OHP and 5 rep flat bench. Will probably still stick to this setup, was thinking maybe I could do 3 rep flat bench/OHP then do a variation like machine shoulder press for shoulders and then like DB flat bench or even BB incline for 6 rep chest. Anyway machine shoulder press was pretty solid, not the heaviest I've done but might of even been able to do a little heavier today so it's feeling stronger which is the main thing - will give some heavier sets a go next week. Tricep pushdowns were strong, did 3 sets of that weight last week so wanted to try get 4. Was a little worried because last week I did them with back so my triceps weren't already fatigued. Sets were definitely tough, the very last rep was a bit of a grinder but I got there, might try a bit heavier next week. Machine incline bench was alright, no increase in weight and 55kg sets were actually pretty tough today - like tricep extensions the very last rep was pretty tough. Gym was packed by this stage and there was no benches free so I couldn't do DB seated side raises which was annoying, decided to do some 8 rep front raises instead. Felt pretty good, nice to mix it up. Might of been able to get 16kg sets.