Eat more, Sleep more, Lift more

Discussion in 'Member Journals & Pictures' started by Tom, Feb 2, 2012.

  1. Tom

    Tom Well-Known Member

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    31/7/18

    Morning Weight: 96.1kg

    Diet

    • 7:30AM: 4x slices white bread, 2x slices cheese, 60g ham, tomato sauce
    • 10:15:AM: 2 scoops Protein Matrix, 120g banana
    • 12:15PM: 1 serving random pre workout sample
    • 3:15PM: 200g extra lean/lean beef mince mix, 75g fusilli pasta, bolognese sauce, diced tomatoes
    • 7:00PM: 230g chicken breast (raw weight) with black beans and salsa, lettuce, cherry tomatoes, corn, guacamole, 1/4 cup basmati rice (raw weight)
    • 8:30PM: TBA, 2x multivitamins, 5g fish oil, 5g Creatine

    Macros (without 8:30PM meal)

    Calories: 2252
    Protein: 202g
    Carbs: 210g
    Fat: 64g


    Workout

    Energy Level: High
    Routine: Chest & Biceps

    Duration: 1 hr 45 mins
    • BB Flat Bench Press: 10x20kg, 8x60kg, 6x70kg, 3x80kg, 6x90kg, 6x95kg, 6x100kg, 6x80kg (pause reps), 6x80kg (pause reps)
    • BB Bicep Curl: 10x25kg, 6x32.5kg, 6x40kg, 6x40kg, 6x40kg, 6x40kg
    • Machine Incline Bench Press: 10x35kg, 8x45kg, 8x55kg, 8x60kg, 8x60kg
    • Rope Hammer Curl: 10x15kg, 8x19kg, 8x24kg, 8x26kg, 8x26kg
    • Machine Flat Bench Press (neutral grip): 10x40kg, 10x80kg, 10x90kg, 10x90kg, 10x90kg
    • EZ Bar Wide Grip Bicep Curl: 10x20kg, 10x30kg, 10x30kg, 10x30kg
    • Machine Seated Chest Fly: 12x45kg, 12x59kg, 12x59kg, 12x59kg
    • Cable One Arm Hammer Curl: 12x8kg, 12x8kg, 12x8kg

    Summary

    So change of plans, didn't end up having to do the double shift today. Since I did a big leg workout yesterday I decided I'd just do the rest of the week as a bro split, chest/biceps today then probably back/tris tomorrow and delts/traps on Thursday. Basically just doing all the movements/rep ranges I would usually do in one day instead of 2.

    Today's workout was really solid. Left arm pain again for like the first half of the workout, pretty annoying. Flat bench press was good though, wasn't sure how strong I would be for 6 rep sets but was happy to get a set of 100kg, did 3x6 with it a while a go so definitely not as strong as I was still haha. Not going to go into detail on everything, like I said it was just all the stuff I would usually do throughout the week in one day. Couple different movements than normal to mix it up, but overall really good workout and had a solid pump.

    No work tomorrow so won't be going to bed as early so saving a bit of calories for another small meal later tonight, was pretty hungry post workout and the bolognese only put a dent in it but resisting the urge to eat eat eat!
     
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  3. Tom

    Tom Well-Known Member

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    1/8/18

    Morning Weight: 95.1kg

    Diet

    • 10:00AM: Large acai bowl w/ banana, strawberries, kiwi fruit & orange
    • 11:30AM: 1 scoop LOCO
    • 2:45PM: 200g extra lean/lean beef mince mix, 75g fusilli pasta, bolognese sauce, diced tomatoes
    • 3:30PM: 4x slices white bread, 4x slices cheese, 80g ham, tomato sauce
    • 6:30PM: 230g chicken breast (raw weight) with black beans and salsa, lettuce, cherry tomatoes, corn, guacamole, 1/4 cup basmati rice (raw weight)
    • 7:30PM: 2 scoops Protein Matrix, 2x multivitamins, 5g fish oil, 5g Creatine

    Macros

    Calories: 2661
    Protein: 214g
    Carbs: 255g
    Fat: 85g


    Workout

    Energy Level: Medium
    Routine: Back & Triceps

    Duration: 1 hr 30 mins
    • Machine Seated One Arm Row: 10x21kg, 8x31kg, 6x41kg, 6x46kg, 6x46kg, 6x46kg
    • Straight Bar Tricep Pushdown: 10x24kg, 6x32kg, 3x40kg, 6x46kg, 6x46kg, 6x46kg
    • Underhand Lat Pulldown: 8x45kg, 3x59kg, 8x73kg, 8x73kg, 8x73kg
    • Machine Seated Tricep Dip: 10x59kg, 8x77kg, 8x95kg, 8x95kg, 8x95kg
    • BB Bent Row: 10x40kg, 10x60kg, 10x60kg, 10x60kg, 10x60kg
    • BB Seated French Press: 10x20kg, 12x30kg, 12x30kg, 12x30kg
    • Machine Seated Lat Pulldown: 12x50kg, 12x50kg, 12x50kg

    Summary

    So since Monday my weight has dropped 2kg haha. But guessing that is just because I ate absolute crap for 2-3 days so the weigh in Monday morning was probably because of that. Anyway I gotta really stop focusing on hitting as low macros as I can, just starting this cut and going away next weekend so not like my complete and utter focus is in it until after that. Feeling good though, was pretty fucking hungry post workout today and had to go to the bank with missus straight after gym. Got home and had my bolognese and was still hungry so had grilled cheese and ham on toast not long after. All I'd eaten before the gym was an Acai bowl though so had a lot of food to get in before bed tonight, got a 5AM start tomorrow so gotta be asleep by 8-9PM.

    Workout was decent but not amazing. Wanted to do 6 rep underhand pulldowns but both machines were being used so did machine one arm rows, felt alright but went lighter than last time which is probably why it felt better. Straight arm pushdowns felt bit better, last set was the best think because I put a bit more of a lean on, maybe that's why it's been feeling so heavy the last couple weeks. Not too worried about leaning into it as long as I'm keeping my elbows/upper arm straight. Underhand pulldowns felt good, used to do 66kg for 8 rep sets so was a bit tougher but felt really good. Machine tricep dips were good, always intense, hardest part is getting into position cause the weight is so heavy haha.

    Rest of the higher rep stuff was meh, bent rows felt alright. Seated french press was meant to be 10 rep sets but I was running out of time so pushed myself for 3x12 instead. This movement really affected my left arm, so I think it's definitely a elbow/tricep problem, probably tendinitis caused by lopsided squatting. Machine lat pulldowns felt nowhere near as good, probably because of the left arm pain.

    Delts and traps tomorrow, can't remember the last time I hit traps directly.
     
  4. Tom

    Tom Well-Known Member

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    Did a shoulders/calves workout yesterday. Had a really shit day at work, fucked up big time and cost the company a little money which was annoying. Still went to the gym but managed to re-injure my right upper back/trap area where I've done like 5-6 times now. It was feeling a bit iffy all workout but then at the end I tried to do some 12 rep DB shrugs as my only trap movement and that's what did it I think, was really painful and just left after that.

    Pain just got worse as the night went on, still shit today. Been on painkillers all day, usually takes 3-4 days before it feels alright. Think it's about time I get it checked out, keeps happening over and over. I think it might be the heavy machine seated shoulder press. Not sure what I'm doing wrong but even when I don't fully fuck it up I feel it a little after I do the movement.

    So yeah after that workout I was pretty pissed off with what happened at work, then injuring myself again. Got Hungry Jacks post workout then another burger from a different place a few hours later. Today I did a 17 hour shift at work, ate my usual meals plus a bunch of lollies then McDonalds when I got home. Fair to say I haven't started this cut, I'll save it for when I get back from Melbourne I think!

    Really hoping my back is OK to go on Monday, even if I have to do a machine leg workout I will.
     
  5. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Definitely doesn't sound like you're cutting man...lol.

    Seriously though I hope you haven't done anything serious with your back/shoulder.
     
  6. Tom

    Tom Well-Known Member

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    Haha cheers man. I think it's already a bit of a serious problem to be honest, just because it's happened like 5-6 times now to the extent of this pain. It's still pretty shit now and it's been 3-4 days so yeah. Definitely something I need to get looked at!
     
  7. Tom

    Tom Well-Known Member

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    8/8/18

    Morning Weight: ???

    Diet

    • 8:00AM: 120g banana
    • 9:15AM: 1 scoop LOCO
    • 12:15PM: 200g extra lean/lean beef mince mix, black beans, taco seasoning, lettuce, tomato, corn, 3 tbsp guacamole, mild chunky salsa
    • 3:00PM: 1x granny smith apple
    • 5:30PM: 300g chicken breast, Pete Evans Jamaican chicken sauce, mixed vegetables, 1/4 cup basmati rice (raw weight)
    • 8:15PM: 4x slices white bread, 2x slices cheese, 75g ham, tomato sauce
    • 10:30PM: 170g strawberry Chobani Greek yoghurt, 1.5 scoops Protein Matrix, 2x multivitamins, 5g fish oil, 5g Creatine

    Macros

    Calories: 2239
    Protein: 211g
    Carbs: 181g
    Fat: 70g


    Workout

    Energy Level: Medium
    Routine: Legs

    Duration: 1 hr 20 mins
    • Seated Leg Extension: 10x51kg, 8x54kg, 8x68kg, 6x81kg, 6x86kg, 6x86kg, 6x86kg, 6x86kg
    • Seated Leg Curl: 10x35kg, 8x45kg, 6x54kg, 6x54kg, 6x54kg, 6x54kg, 6x54kg
    • Standing Calf Raise: 10x40kg, 8x80kg, 6x100kg, 6x120kg, 6x120kg, 6x120kg, 6x120kg
    • Leg Press: 10x160kg, 8x200kg, 10x240kg, 8x260kg, 8x280kg, 6x300kg
    • Machine Hack Squat: 10x40kg, 10x40kg, 10x40kg

    Summary

    So my back was still feeling pretty shitty on Monday so gave the gym a miss, but did like 30 mins on the exercise bike at home which is better than nothing I guess. Nothing yesterday as I was working from 5AM-8:30PM. Back into it today, back definitely isn't 100% but isn't giving me too much trouble. Mainly just feels tight and a little sore in the morning but that's probably due to the coldness more than anything. So decided to get a leg workout in today but just stick to machine stuff, didn't want to risk doing squats and putting too much weight on my back.

    Pretty basic workout but actually really felt everything, probably because I haven't done any leg work since last Monday I guess. Was really feeling the warm up sets for leg extensions so didn't really go super heavy because of that but feel like I could of gotten a few 90kg sets. Seated leg curls were a bit harder but happy with it. Next was going to be leg press but was being used so did some 6 rep calf raises which felt good. Leg press was a bit weird just because I had no idea what weight to do. I decided to do 10/8/6 reps and up the weight but started too low and ended up doing 2 8 rep sets before the 6 haha, ah well.

    Finished with hack squats which were hard as fuck. Couldn't remember how much weight I did last time, thought it was 80kg so I was pretty disappointed when I could only do 3x10 with 40kg but went back and realised I did 3x10x60kg which means I was a bit weaker but not as weak as I thought. I think maybe the fact I did a wider stance this time might of made it a bit harder, realised afterwards I did a much narrower stance last time and said it was good. Today's sets were really good though, I tried to make the negative of each rep a good 3-4 seconds and got right to the bottom, paused for a sec then exploded up - or tried to at least haha. Could barely walk afterwards.

    Monday calories weren't low, had pizza for dinner. Today and yesterday were good though. Yesterday was a bit more carbs, just over 200 but today managed to keep it pretty low. Pretty crazy how different you feel after just 2 days, already feel like I've lost a bunch of bloat haha. Hunger levels aren't too bad either, the new job I'm doing at work means I'm doing more work and have less breaks to eating times are usually further apart. Will be good for cutting though!

    Gonna get another workout in tomorrow but probably just keep it at chest and arms, don't wanna risk doing back or shoulders and re-injuring myself before going away on Friday to Melbourne for my brothers bucks weekend!
     
  8. Tom

    Tom Well-Known Member

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    15/8/18

    Morning Weight: 95.9kg

    Diet

    • 7:30AM: 4x slices white bread, 2x slices cheese, 60g ham, tomato sauce
    • 10:30AM: 1x granny smith apple
    • 12:00PM: 200g lean beef mince, 100g fusilli pasta, bolognese sauce, diced tomatoes
    • 1:00PM: 1.25 scoops LOCO
    • 4:00PM: 200g lean beef mince, black beans, taco seasoning, 3x tortillas, mild chunky salsa
    • 7:00PM: 1.5 scoops Protein Matrix, 120g banana, 2x multivitamins, 5g fish oil, 5g Creatine

    Macros

    Calories: 2856
    Protein: 214g
    Carbs: 295g
    Fat: 92g


    Workout

    Energy Level: High
    Routine: Upper (Heavy)

    Duration: 1 hr 25 mins
    • BB Overhead Press: 10x20kg, 8x30kg, 6x40kg, 3x50kg, 3x60kg, 3x65kg, 3x70kg, 3x70kg, 3x70kg
    • Underhand Lat Pulldown: 10x39kg, 8x54kg, 6x73kg, 6x75.3kg, 6x77.6kg, 6x79kg
    • BB Flat Bench Press: 10x50kg, 8x70kg, 6x85kg, 6x85kg, 6x85kg, 6x85kg
    • Curl Bar Bicep Curl: 10x25kg, 8x30kg, 6x35kg, 6x35kg, 6x35kg, 6x35kg
    • Straight Bar Tricep Pushdown: 10x24kg, 8x33kg, 6x44kg, 6x44kg, 6x44kg, 6x44kg

    Summary

    Aaaaaand I'm back again! Had a great time in Melbourne for my brothers bucks, got back late Monday arvo and had to go straight back to work 5AM Tuesday which wasn't fun. Feeling pretty tired this week, won't get to catch up on sleep til Friday night most likely. Did my meal prep yesterday arvo so didn't bother going to gym, was pretty fucked after work anyway so glad I didn't. Today's workout was pretty good though, had a lot of energy and felt pretty fresh considering how tired I was at work. Smashed a heavy upper workout with all my main movements for each body part and felt pretty great. Didn't go super heavy on everything except OHP which I did some 3 rep sets on, feels like I haven't done heavy OHP in a while but it felt pretty good - a little shakey but good. Everything else was pretty standard, like I said not super heavy but felt good.

    Using this week to get some food into me, ate fuck all over 3-4 days while I was there so been pretty hungry these last couple days. Just sorta YOLOing it this week and probably next week, eating the meals I plan and then just snacking on other shit if I feel like it. Like for instance when I was heating up the shit for my burritos this arvo I ate like 3 Coles double choc cookies haha. Probably aim to start a cut around the end of this month, maybe do another week of getting back into it and getting my strength back first then dive into it. Going to Japan on November 15 for brothers wedding so would be nice to trim down a little for that.

    Plan is a heavy leg day tomorrow then another Upper day on Friday aiming for 8-12 rep movements. Possibly another leg day on Saturday as well, missus has a work thing at the races so will have the day to do whatever I want but knowing me the gym won't be one of those things haha. We'll see..
     
  9. Tom

    Tom Well-Known Member

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    16/8/18

    Morning Weight: 95.1kg

    Diet

    • 6:00AM: 1x granny smith apple
    • 7:45AM: 4x slices white bread, 2x slices cheese, 60g ham, tomato sauce
    • 12:15PM: 200g lean beef mince, 100g fusilli pasta, bolognese sauce, diced tomatoes
    • 1:15PM: 1.25 scoops LOCO
    • 4:00PM: 265g lean beef mince, black beans, taco seasoning, 4x tortillas, mild chunky salsa
    • 7:00PM: 1 scoop Protein Matrix, 2x multivitamins, 5g fish oil, 5g Creatine

    Macros

    Calories: 2954
    Protein: 211g
    Carbs: 292g
    Fat: 102g


    Workout

    Energy Level: High
    Routine: Lower (Heavy)

    Duration: 1 hr 30 mins
    • BB Squat: 10x20kg, 8x60kg, 6x80kg, 3x100kg, 2x120kg, 1x130kg, 3x140kg, 3x145kg, 3x145kg, 3x145kg, 3x145kg
    • Seated Ham Curl: 10x32kg, 8x45kg, 6x59kg, 6x59kg, 6x59kg, 6x59kg
    • Seated Leg Extension: 10x59kg, 8x72kg, 6x86kg, 6x86kg, 6x86kg, 6x86kg, 10x68kg, 10x68kg
    • Standing Calf Raise: 10x40kg, 8x80kg, 6x120kg, 6x120kg, 6x120kg, 6x120kg, 6x120kg

    Summary

    Pretty good leg day today, not my strongest squat session by a mile but felt pretty good as the sets went on. Was noticing the left elbow pain when acclimating up but each working set felt better and better. Think I just need to focus on creating more of a shelf on my back and squeezing my shoulder blades together, seemed to do the trick when I actually focused on doing this before each rep. Was a bit more low bar today but it felt good and strong. 145kg for sets of 3 isn't that great considering I've done that weight for sets of 5-6. Ham curls were good, was a little worried 59kg sets might be too much but felt solid. Leg extensions were a little heavier than I expected but still felt good, the extra 2x10 was because someone was using the calf raise machine so just banged out those couple sets while waiting. 9/10 times I'd probably just leave and say screw the calf raises haha. Calf raises were good.

    I think eating a bit closer to my workout is having a good effect, seem to have a bit more stamina/endurance in me. I know it wasn't a big workout but I'm usually pretty smashed after squats, although I didn't do any pause rep sets to try and save my left arm. Really hoping it doesn't feel like shit tomorrow!

    Same thing as yesterday in terms of diet, ate what I wrote down above but snacked on some chips at work and a few cookies at home. Second upper day tomororw, more of a hyper day 8-12 reps.
     
  10. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Mate if you don't mind me asking, why is the wedding in Japan?
     
  11. Tom

    Tom Well-Known Member

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    All good mate, she's Japanese and they met over there while my brother was there for a year or two. Her father is sick so he can't fly which means the wedding has to be over there. Not complaining, always wanted to go to Japan haha.
     
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  12. Tom

    Tom Well-Known Member

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    17/8/18

    Morning Weight: 95.3kg

    Diet

    • 5:30AM: 1x granny smith apple
    • 7:30AM: 4x slices white bread, 2x slices cheese, 60g ham, tomato sauce
    • 12:30PM: 200g lean beef mince, 100g fusilli pasta, bolognese sauce, diced tomatoes
    • 1:00PM: 1.5 scoops LOCO
    • 4:15PM: 200g lean beef mince, black beans, taco seasoning, 3x tortillas, mild chunky salsa
    • 7:45PM: Cheesebuger with bacon, chips, 4 nuggets, milo milkshake, 2x multivitamins, 5g fish oil, 5g Creatine

    Macros (without 7:45PM meal)

    Calories: 2509
    Protein: 165g
    Carbs: 263g
    Fat: 88g


    Workout

    Energy Level: High
    Routine: Upper (Hyper)

    Duration: 2 hrs
    • BB Incline Bench Press: 10x20kg, 8x40kg, 6x60kg, 3x70kg, 8x80kg, 8x80kg, 8x80kg
    • Machine Seated One Arm Row: 10x26kg, 6x36kg, 8x46kg, 8x46kg, 8x46kg
    • DB Seated Side Raise: 8x14kg, 8x16kg, 8x16kg, 8x16kg
    • Cable Straight Bar Bicep Curl: 10x15kg, 10x19kg, 10x24kg, 10x24kg, 10x24kg
    • Cable One Arm Tricep Extension: 10x6kg, 10x8kg, 10x8kg, 10x8kg
    • Cable One Arm Rear Delt Fly: 10x6kg, 10x8kg, 10x8kg, 10x8kg
    • Machine Seated Lat Pulldown: 10x41kg, 10x50kg, 10x50kg, 10x50kg
    • Machine Flat Bench Press (neutral grip): 10x80kg, 10x100kg, 10x100kg, 10x100kg
    • Rope Hammer Curl: 12x16kg, 12x20.5kg, 12x20.5kg, 10x20.5kg
    • Machine Seated Tricep Dip: 12x59kg, 12x72kg, 12x72kg, 12x72kg,
    • DB Alternating Front Raise: 12x12kg, 12x12kg, 12x12kg
    • BB Bent Row: 12x50kg, 12x50kg, 12x50kg
    • Machine Incline Bench Press: 12x35kg, 12x35kg, 12x35kg

    Summary

    Yep, that was a big workout. It actually started off pretty lacklustre, was very tired and yawning heaps but as the workout went on I just wanted to do more and more. Like I said the other day I think having my lunch closer to my workout is working well. Won't go into detail on everything obviously but really happy with the workout, felt good and had a solid pump afterwards. Pretty sore today as well which is always good haha. Ate my usual food then had burgers for dinner with the missus and dad so few calories for the day!
     
  13. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Cool, I know a few people who have been to Japan and they all said it was a really great place.
     
  14. Tom

    Tom Well-Known Member

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    20/8/18

    Morning Weight: ???

    Diet

    • 7:00AM: 2x slices white bread, 1x slice cheese, 30g ham, tomato sauce
    • 9:00AM: 2x slices white bread, 1x slices cheese, 30g ham, tomato sauce
    • 12:15PM: 300g lean beef mince, black beans, taco seasoning, 120g banana
    • 1:00PM: 1.25 scoops LOCO
    • 4:00PM: 160g BBQ chicken breast, 3x Coles soft rolls, 10g Kewpie mayonnaise
    • 7:00PM: 150g Connoisseur Belgian chocolate ice cream, 1.5 scoops Protein Matrix, 2x multivitamins, 5g fish oil, 5g Creatine

    Macros

    Calories: 2713
    Protein: 214g
    Carbs: 222g
    Fat: 100g


    Workout

    Energy Level: High
    Routine: Lower (Heavy)

    Duration: 1 hr 25 mins
    • BB Squat: 10x20kg, 8x60kg, 6x80kg, 3x100kg, 2x120kg, 1x135kg, 3x145kg, 3x150kg, 3x150kg, 3x150kg, 3x150kg, 5x130kg, 5x130kg, 3x130kg (pause reps)
    • Seated Ham Curl: 10x32kg, 8x45kg, 6x59kg, 6x63kg, 6x63kg, 6x63kg
    • Seated Leg Extension: 10x59kg, 8x72kg, 6x86kg, 6x90kg, 6x90kg, 6x90kg

    Summary

    Good workout to kick off the week, always good to get a heavy squat session out of the way first up haha. Love my squats but never look forward to the actual workout, probably because I always push myself to the limit. Today was good though, was thinking 140/145/150 for sets of 3 then deciding what to do after that but just went straight to 145kg then 150kg which wasn't too bad so decided to do the same as last week and try get 4x3x150kg to make it a 5x3 including the 145kg set. Felt pretty good, was definitely more of a low bar. Still some slight pain in left elbow but definitely nowhere near as bad as it has been. The worst it felt was after the set of 3x130kg pause reps but I don't know if it was the pause reps or just the fact that it was at the end. 5x130kg were bit tougher than I expected, was thinking I'd try push out 5-6 reps but 5 gassed me haha.

    Seated ham curls and leg extensions were good, same as squats did the first set with what I used last week then upped it for the other 3 sets of 6. Ham curls felt good, leg extensions didn't feel that great maybe was a bit too heavy I dunno just didn't really feel it as much in my quads as usual. Didn't do any calf raises, someone was using the machine and didn't really have the patience that I had last week haha.


    Didn't do my meal prep on the weekend, was a lazy cunt on Saturday. Had the whole day off and literally did nothing but sit on my computer and play games, watch the footy and eat pizza haha. So means I have nothing really prepped for today and tomorrow, basically just winging it. Got a BBQ chicken and some rolls and usual toasted sandwiches for breakfast at work. Like I said last week I'm just YOLOing it again this week, will do some meal prep on Wednesday and clean it up then hopefully start getting into some sort of a cut next week or the week after maybe.
     
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  15. Tom

    Tom Well-Known Member

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    21/8/18

    Morning Weight: 96.3kg

    Diet

    • 8:30AM: Breakfast Kebab - Turkish sausage, onions, tomato, feta, garlic sauce
    • 1:00PM: 1.25 scoops LOCO
    • 4:00PM: 175g BBQ chicken breast, 3x Coles soft rolls, 10g Kewpie mayonnaise
    • 6:30PM: 1x serving PANA porcini mushroom ravioli, pasta sauce, ricotta
    • 7:30PM: Lots of lollies..., 2x multivitamins, 5g fish oil, 5g Creatine
    Workout

    Energy Level: Medium
    Routine: Push
    Duration: 1 hr 30 mins

    • BB Flat Bench Press: 12x20kg, 10x60kg, 6x70kg, 3x80kg, 1x90kg, 3x100kg, 3x105kg, 3x105kg, 3x105kg, 3x105kg
    • BB Overhead Press: 10x20kg, 6x35kg, 3x50kg, 5x65kg, 5x65kg, 5x65kg
    • Straight Bar Tricep Extension (thick bar): 10x24kg, 6x33kg, 6x44kg, 6x44kg, 6x44kg
    • Machine Incline Bench Press: 10x35kg, 3x45kg, 8x55kg, 8x55kg, 8x55kg, 8x55kg
    • DB Seated Side Raise: 10x12kg, 8x14kg, 8x14kg, 8x14kg, 8x14kg
    • Machine Seated Tricep Dip: 10x59kg, 8x72kg, 8x90kg, 8x90kg, 8x90kg, 8x90kg

    Summary

    Workout was good in terms of weight etc but left elbow pain was back, pretty annoyed because I was feeling good throughout the day like just felt like my body was feeling good again. After flat bench I was thinking of switching to a chest/back routine to sort of minimise the pain in my elbow, but after flat bench no pulldown machine was free so sort of just went back to doing a Push routine. OHP was fine, straight bar pushdowns weren't so great. Had to use the thicker bar which is harder and only managed 3 sets with the stack.

    After that I kept I decided to keep the 8 rep stuff a bit more conservative, 55kg sets of machine incline instead of 60-65kg and 14kg sets for DB side raises instead of 16-18kg but sort of felt like I probably could of done 16kg sets for the side raises, oh well.

    No point trying to figure out my macros, had fuck all to eat before my workout because I was flat out at work and just didn't have a chance to eat anything that I took to work. Had to buy my breakfast which ended up being some sort of breakfast kebab from a kebab place in the airport terminal haha. That was the only thing I got to eat before going to the gym so was probably more of a fasted workout but still felt pretty good apart from my elbow.

    Pull day tomorrow, gonna do some rack pulls for first time in a while - pretty keen.
     
  16. Tom

    Tom Well-Known Member

    Joined:
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    22/8/18

    Morning Weight: ???

    Diet

    • 9:30AM: 3x whole eggs, 3x egg whites, mushrooms, spinach, 4x slices middle bacon, 2x slices white toast
    • 12:00PM: 1.5 scoops LOCO
    • 3:30PM: 200g lean beef mince, 100g spaghetti, 200g bolognese sauce, diced tomatoes, 10g parmesan cheese
    • 5:30PM: 200g diced beef, 175g cooked basmati rice, mixed vegetables, teriyaki sauce
    • 7:30PM: 3x slices white bread, 3x slices cheese, 30g ham, tomato sauce, 2x multivitamins, 5g fish oil, 5g Creatine
    Macros

    Calories: 2790
    Protein: 200g
    Carbs: 284g
    Fat: 91g

    Workout

    Energy Level: High
    Routine: Pull
    Duration: 1 hr 40 mins

    • BB Rack Pull: 6x60kg, 6x80kg, 3x100kg, 2x120kg, 1x135kg, 3x150kg, 3x160kg, 3x170kg, 3x170kg, 3x170kg, 5x145kg, 5x145kg
    • Underhand Lat Pulldown: 10x39kg, 8x59kg, 6x77.6kg, 6x77.6kg, 6x77.6kg, 6x77.6kg
    • BB Bicep Curl: 10x25kg, 3x32.5kg, 6x40kg, 6x40kg, 6x40kg, 6x40kg
    • BB Bent Row: 10x30kg, 3x50kg, 8x70kg, 8x70kg, 8x70kg
    • Cable One Arm Rear Delt Fly: 10x6kg, 3x8kg, 8x10kg, 8x10kg, 8x10kg
    • DB Alternating Hammer Curl: 8x16kg, 3x18kg, 8x20kg, 8x20kg, 8x20kg

    Summary

    Pretty good workout, first time doing rack pulls in a while. Was planning on doing something like 140/145/150/150/150 but was just feeling stronger and decided to go straight to 150kg which felt easy, 160kg not so much harder so went up to 170kg which started to get a bit tougher so stuck with that for 3x3. Think I've done up to 180kg before but not sure how many reps - guessing 3 because I don't remember ever just doing 1RM stuff. After these sets I was feeling pretty good so dropped it back to 145kg which is about 85% for 2x5, these felt pretty good but the after the last set I had some pretty bad pain in my right lat. Was really weird, I couldn't move without it hurting and even heavy breathing was making it hurt. I stretched it a bit and it seemed to just go away because I moved onto underhand pulldowns and it just disappeared which was weird. It did come back a little during the heavy sets of DB hammer curls though which I thought was weird. Fine now though, will just have to keep an eye on it as it's never happened before.

    Underhand pulldowns felt really good but the pulldown machine I was using was really stiff for some reason, but didn't affect it too much sorta felt like it made it a bit easier maybe. Bicep curls were solid but just disappointed 40kg is still feeling really heavy for me, made pretty much no strength gains with them. Did a bit of a narrower grip today to see if that made a difference and I definitely felt it more but didn't feel any lighter. Did some 8 rep bent rows today instead of the machine on arm row which just hasn't been feeling that great lately, feel like doing it on my higher rep day for 10-12 reps will be better. One arm rear delt flies were good, was thinking of giving 12kg a crack but 10kg felt pretty heavy. Finished with DB hammer curls, 3 solid sets with 20kg but it was tough.


    Did some meal prep today so diet is much better but still snacking on whatever I want, had some chocolate as well and some lollies pre workout and post workout haha. YOLO!
     
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  17. Tom

    Tom Well-Known Member

    Joined:
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    24/8/18

    Morning Weight: ???

    Diet

    • 5:30AM: 1x granny smith apple
    • 7:30AM: 3x whole eggs, 3x egg whites, mushrooms, spinach, Frank's red hot sauce
    • 12:00PM: 200g diced beef, 175g cooked basmati rice, mixed vegetables, teriyaki sauce
    • 1:00PM: 1 scoops LOCO
    • 1:30PM: 1/2 scoop LOCO
    • 4:15PM: 200g lean beef mince, 100g spaghetti, 200g bolognese sauce, diced tomatoes, 10g parmesan cheese
    • 7:30PM: TBA, 2x multivitamins, 5g fish oil, 5g Creatine
    Macros (without 7:30PM meal)

    Calories: 1938
    Protein: 154g
    Carbs: 197g
    Fat: 60g

    Workout

    Energy Level: Medium
    Routine: Upper Hyper
    Duration: 1 hr 50 mins

    • BB Incline Bench Press: 10x20kg, 6x40kg, 3x50kg, 1x60kg, 10x70kg, 10x70kg, 10x70kg, 10x70kg
    • Machine Seated One Arm Row: 10x21kg, 10x36kg, 10x36kg, 10x36kg, 10x36kg
    • Cable Leaning One Arm Side Raise: 10x6kg, 10x8kg, 10x8kg, 10x8kg, 10x8kg
    • Cable One Arm Tricep Extension: 10x6kg, 10x8kg, 10x8kg, 10x8kg, 10x8kg
    • Cable Straight Bar Bicep Curl: 10x17kg, 10x24kg, 10x24kg, 10x24kg, 10x24kg
    • Machine Seated Chest Fly: 12x45kg, 12x59kg, 12x59kg, 12x59kg, 12x59kg
    • Machine Lat Pulldown: 12x41kg, 12x50kg, 12x50kg, 12x50kg, 12x50kg
    • Cable Rope Face Pull: 12x15kg, 12x21.5kg, 12x21.5kg, 12x21.5kg, 12x21.5kg
    • Cable Rope Hammer Curl: 12x19kg, 12x19kg, 12x19kg, 12x19kg
    • BB Seated French Press: 12x30kg, 12x30kg, 12x30kg, 12x30kg

    Summary

    So didn't workout yesterday, bit sick at the moment and was feeling pretty shit yesterday after work and just wasn't keen at all. Not much better today but really didn't want to miss 2 days in a row. Not gonna lie, yesterday being high rep leg day made it an easier choice haha. Much prefer not to miss my high rep upper day. Thinking about going back to a 4 day split maybe and having Wednesday's off which is my day off work from now on, have a full day to myself to do house work and etc. Means I will just do one leg day probably every Thursday and just do a bit more than what I usually do on a heavy day, so it'd be like Push/Pull/OFF/Legs/Upper.

    Anyway like I said I still felt pretty shit today but wanted to get in there and try and sweat out this flu. Had a scoop of pre workout on the way to the gym which did fuck all so had to have another 1/2 scoop once I got there. Workout ended up being really good, was surprised how strong BB incline felt but the reps were going up really solidly. Won't go into detail on everything but did 4 sets for everything and each lift was either more weight than last week or the same weight but more reps/sets so very happy overall. Was pretty buggered before the hammer curls and French press so just banged out 4 quick sets of each with probably like 1-1.5 mins rest each set, was a bit worried about French press was my left elbow was still feeling a little dodgy but wasn't too bad.

    Not sure what I'm having for dinner, probably get some sort of takeaway with the missus but probably be something semi-decent like sushi or Thai food. Had maccas last night so want to try and keep it a bit clean over the weekend now haha. Back into it Monday!
     
  18. Tom

    Tom Well-Known Member

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    28/8/18

    Morning Weight: 95.5kg

    Diet

    • 5:30AM: 2x scoops vanilla Bulk Nutrients Protein Matrix
    • 7:45AM: 4x slices white toast with peanut butter
    • 10:30AM: 2x fried eggs, bacon, long white roll, tomato sauce
    • 1:00PM: 1.5 scoops LOCO
    • 3:45PM: 200g lean beef mince, 100g spaghetti, bolognese sauce, diced tomatoes
    • 7:00PM: TBA, 2x multivitamins, 5g fish oil, 5g Creatine

    Macros (without 7PM meal)

    Calories: 2240
    Protein: 172g
    Carbs: 210g
    Fat: 90g


    Workout

    Energy Level: High
    Routine: Upper (Heavy)

    Duration: 1 hr 40 mins
    • BB Overhead Press: 10x20kg, 8x40kg, 6x50kg, 3x60kg, 1x65kg, 3x70kg, 3x70kg, 3x70kg, 3x70kg, 5x70kg
    • BB Flat Bench Press: 10x20kg, 6x60kg, 3x70kg, 1x80kg, 5x90kg, 5x95kg, 5x100kg
    • BB Rack Pull: 6x60kg, 3x100kg, 1x120kg, 6x140kg, 6x140kg, 6x140kg
    • Straight Bar Tricep Pushdown: 10x24kg, 6x33kg, 3x40kg, 6x46.5kg, 6x46.5kg, 6x46.5kg, 6x46.5kg
    • BB Bicep Curl: 10x20kg, 6x27.5kg, 3x35kg, 6x42.5kg, 6x42.5kg, 6x42.5kg, 6x42.5kg

    Summary

    No workout yesterday, still battling this head cold a bit but yesterday it was pretty shit. Was very cold yesterday and had to work outside in the freezing wind and even rain at one point so felt like utter shit all day. Also due to delays I didn't get a chance to eat anything between like 7:30AM until about 1:30PM when I got home from work. Had a headache pretty much all day which didn't help either. And finally I left my pre workout at home so even if I wanted to try and build up the energy to go, I would of had to go home first haha.

    Anyway today I was feeling a lot better flu wise but pretty tired due to having a few nights of average sleep, definitely wasn't super keen for this workout but ended up being a really really good one. Was going to start the week with legs yesterday but decided to go with a heavy upper day today then do a big leg workout tomorrow on my day off. Then I'll be able to do higher rep push/pull days on Thursday and Friday.

    Did 3 rep flat bench last week on my heavy Push day so did some heavy OHP today. Felt pretty good, I got 3x3x70kg last time I did sets of 3 so went straight for 5x3 and some sets were tough but some felt really good like the last one when I decided to push myself and got 5. Definitely not a PR for me, done up to like 75kg for sets of 3. Next I did 5 rep flat bench, decided to go for 90/95/100 and to be honest the 90/95kg sets were harder than I thought so I was a bit worried about the 100kg set so I added my wrist wraps just to be safe. Ended up being the best set of the 3, felt really solid and controlled maybe because my shoulder blades felt more pinned back than the other 2 sets.

    My plan was to do underhand pulldowns next for sets of 6 but I thought to myself if I'm going to be doing more of a higher rep Pull day this week then rack pulls probably won't be on the menu, so I might as well do them today. Decided to do some 6 rep sets but only 3 sets. Chose 140kg since last week I did back off sets of 145kg for sets of 5, to be honest I probably could of tried to go for 145kg for these sets but yeah. They felt pretty solid but noticed that slight pain in my right lat, thinking I might be using that side more without realising but I'll keep working on it.

    Straight bar pushdowns and bicep curls felt a lot better today, still not as strong as I was not long a go on the pushdowns but getting back there. Bicep curls felt waaaay better today for some reason, not sure why. Just wasn't thinking about it so much and went straight for 42.5kg and managed 4 pretty solid sets, definitely wasn't easy but very happy with it.

    Doing meal prep tomorrow so going to start cleaning my diet up, just been loosely tracking the past few months but it's time to get back to the serious stuff. Going to lower my macros slowly and get into a cut!
     
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  19. Tom

    Tom Well-Known Member

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    29/8/18

    Morning Weight: 95.9kg

    Diet

    • 7:30AM: Bacon & egg roll
    • 10:30AM: 3x Coles Bakery cheese & bacon rolls
    • 12:30PM: 1.25 scoops LOCO
    • 3:30PM: 200g lean beef mince, 80g farfalle pasta, bolognese sauce, diced tomatoes
    • 7:00PM: 1 scoop Bulk Nutrients Protein Matrix + some random pasta and sauce, 2x multivitamins, 5g fish oil, 5g Creatine

    Workout

    Energy Level: High
    Routine: Lower (Heavy)

    Duration: 1 hr 35 mins
    • BB Squat (flat shoes): 10x20kg, 8x60kg, 6x80kg, 3x100kg, 2x120kg, 3x140kg, 3x145kg, 3x150kg, 3x150kg, 3x150kg
    • Seated Leg Curl: 10x32kg, 6x45kg, 6x59kg, 6x63kg, 6x63kg, 6x63kg
    • Setaed Leg Extension: 10x50kg, 8x63kg, 6x77kg, 6x90kg, 6x90kg, 6x90kg, 6x90kg
    • Standing Calf Raise: 10x40kg, 8x80kg, 6x120kg, 6x130kg, 6x130kg, 6x130kg

    Summary

    Didn't turn out being the big leg day I had planned but it was really good nonetheless! Had to take my car in for a service today which took longer than expected because it needed new tyres apparently, so didn't end up having as long as I originally had planned since I had to do meal prep as well.

    So today I did the unthinkable and squatted without my Romaleos for the first time in I don't even know how long, probably 4-5 years? Ever since I got them I have used them for squats, and I got them a long time a go haha. I was still working out at home in my garage when I got them I think! Was expecting it to be really dodgy in terms of stabilisation, I remember doing a warmup set with just socks on not long a go and almost fell backwards because it felt so weird haha. They were all low bar sets though which I think helps a lot because you're leaning forward a bit so falling back seems pretty hard. Was surprised with my depth as well, was going as low as I could it felt like and just felt really solid.

    I said to myself before the workout I would just try and work up to 140kg and maybe just do a few sets with that but it was feeling that good I pyramided up to 150kg and ended up doing a 3x3x150kg with pretty solid form. There was maybe 1-2 reps that felt a bit shitty, like the first rep of the last set for some reason I felt like I was falling forward but I reset myself and really focused and made sure the other 2 reps were solid - and they were. Backed it down to 130kg for 2x5 which was tough after the heavy sets but felt good.

    So yeah really surprised but happy, think I'll stick with flat shoes from now on especially on low bar. I think high bar would probably be a lot harder, that's probably what I was doing when I did that warmup set where I almost fell backwards. One thing I want to work on as well is keeping my feet pointed a bit more inward and straighter. It wasn't that bad but feel like it could be better, was doing a pretty wide stance too but I think that's better for low bar anyway.

    Last day of just YOLOing it with the food, got some breakfast with the missus after dropping my car off this morning and no other meals prepped apart from the bolognese which I did before I went to the gym. Just finishing up my meal prep now, back to making 3 different types of meals for the week so no excuses sticking to my diet/macros from now on. Like I said yesterday I'm just going to slowly lower the macros and just get back into the swing of things.

    Meal prep this week is lean beef bolognese with farfalle pasta, diced steak and potatoes and Nando's peri peri marinaded chicken breast with basmati rice and broccoli. Breakfast will be some protein, a banana and a few slices of toast.

    Let's get it!
     
  20. Tom

    Tom Well-Known Member

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    30/8/18

    Morning Weight: 95.5kg

    Diet

    • 5:45AM: 1x scoop Bulk Nutrients Protein Matrix, 1x granny smith apple
    • 7:30AM: 2x slices white toast with peanut butter
    • 12:15PM: 240g Nando's peri peri marinaded chicken breast, 150g cooked basmati rice, broccoli
    • 1:00PM: 1.25 scoops LOCO
    • 3:30PM: 200g lean beef mince, 80g farfalle pasta, bolognese sauce, diced tomatoes
    • 7:00PM: 200g diced beef, 300g diced potatoes (raw weight), tomato sauce, 2x multivitamins, 5g fish oil, 5g Creatine
    Macros

    Calories: 2607
    Protein: 236g
    Carbs: 250g
    Fat: 73g


    Workout

    Energy Level: Low-Medium
    Routine: Chest & Back

    Duration: 1 hr 30 mins
    • BB Incline Bench Press: 10x20kg, 8x40kg, 6x60kg, 3x70kg, 8x80kg, 8x85kg, 8x85kg
    • BB Bent Row: 10x40kg, 6x60kg, 3x70kg, 8x80kg, 8x80kg, 8x80kg
    • Machine Incline Bench Press: 10x25kg, 8x35kg, 8x45kg, 8x50kg, 8x55kg
    • Machine Lat Pulldown: 10x36kg, 8x45kg, 10x54kg, 10x54kg, 10x54kg
    • Machine Seated Chest Fly: 10x45kg, 12x59kg, 12x66kg, 12x66kg, 12x66kg
    • Machine Seated One Arm Row: 10x21kg, 12x31kg, 12x31kg, 12x31kg, 12x31kg

    Summary

    Decided to do chest/back today and delts/arms tomorrow instead of push/pull. Was a decent workout but was just lacking a bit of energy even with pre workout. Found myself yawning a lot and was actually a bit short breathed towards the end, think it's a combination of lack of sleep and pre workout. I got like 6-6.5 hours sleep last night I reckon which to most people probably isn't that bad but I've found I need 7+ hours to function properly haha. Just need to be better at going to bed early but its hard because my missus doesn't start work til 8:30AM and I sort of feel bad making her go to bed at 8PM every night. We'll be getting our own place soon though where she can chill in the lounge room when I need to sleep, we live with my dad and brother atm and she prefers to stay in our room haha.

    Anyway BB incline was pretty good, 80kg felt strong so went up to 85kg and was thinking if it felt good as well I'd try and hit 8x90kg but the first set felt harder than I expected but was still solid. Next set was a little harder and a bit wobbly on some reps but managed to get the 8. Next was going to be underhand pulldowns for sets of 8 but no free stations, was going to do machine one arm rows instead but that was being used too. So thought fuck it lets do some bent rows. They used to be my main back movement not too long a go, I remember doing sets of 6 with like 100kg+ back in the days of lifting at home in my garage. Felt pretty good, definitely not perfect form but oh well. Straps would probably help but gotta build that grip strength too!

    Machine incline was good, probably a bit of a waste since I already did BB incline but it does feel a little different haha. Was thinking just 3x10x45kg but 45kg set wasn't hard at all so bumped it up to 50kg which was solid again, so upped it to 55kg thinking the last 2-3 reps would be grinders but actually smashed it and was a bit surprised. Didn't push it though and stopped there. Machine lat pulldowns felt good, really felt them in the lower lats today which is what we love. Machine seated chest flies were probably the highlight, upped the weight and really took my time with each rep. Full stretch for 1-2 seconds before each rep followed by a 1-2 second pause on the contraction. Really felt them, felt amazing. Machine on arm rows were pretty solid too, think higher reps on these is the go for me.

    First day back on the grind food wise, not really sure what I'm trying to aim for just really trying to get back into the swing of things. Will have to figure out something different to have in the morning though because by lunch time I was starving! I think I can get something better than toast and an apple in me that will go a longer way in filling me up. Not really a big fan of oats though. I'll think of something.
     
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  21. Tom

    Tom Well-Known Member

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    31/8/18

    Morning Weight: 94.8kg

    Diet

    • 5:45AM: 100g banana
    • 8:00AM: 2x slices white toast with peanut butter, 170g Chobani strawberry Greek yoghurt
    • 12:15PM: 240g Nando's peri peri marinaded chicken breast, 150g cooked basmati rice, broccoli
    • 1:00PM: 1.5 scoops LOCO
    • 3:30PM: 200g lean beef mince, 80g farfalle pasta, bolognese sauce, diced tomatoes
    • 7:00PM: MCDONAAAAAAAAAAALDS, 2x multivitamins, 5g fish oil, 5g Creatine
    Macros (without McDonalds)

    Calories: 1809
    Protein: 161g
    Carbs: 189g
    Fat: 43g


    Workout

    Energy Level: Medium
    Routine: Delts & Arms

    Duration: 1 hr 35 mins
    • Machine Seated Shoulder Press: 10x15kg, 8x25kg, 6x35kg, 8x45kg, 8x45kg, 8x45kg
    • DB Alternating Hammer Curl: 8x16kg, 3x18kg, 8x20kg, 8x20kg, 8x20kg
    • Machine Seated Tricep Dip: 10x59kg, 8x77kg, 8x95kg, 8x95kg, 8x95kg
    • DB Alternating Front Raise: 10x10kg, 10x12kg, 10x14kg, 10x14kg, 10x14kg
    • Cable Straight Bar Bicep Curl: 10x17kg, 10x24kg, 10x26kg, 10x26kg
    • Cable One Arm Tricep Pushdown: 10x6kg, 10x8kg, 10x8kg, 10x8kg
    • Cable One Arm Rear Delt Fly: 12x6kg, 12x6kg, 12x6kg, 12x6kg
    • Rope Hammer Curl: 12x21.5kg, 12x21.5kg, 12x21.5kg, 12x21.5kg
    • BB Close Grip Bench Press: 12x60kg, 12x60kg, 12x60kg, 12x60kg

    Summary

    Won't go into detail on everything but was a much better workout than yesterday, got a solid 7-8 hours sleep which made a big difference haha. Was going to kick off the workout with 8 rep side raises but no free benches, I know I said I wasn't going to do machine seated shoulder press anymore since it's what fucked my back up again last time but I figured going higher reps probably wouldn't be too bad. I think I figured out while doing them today that the problem might of been just going too deep and maybe losing a bit of form. Felt a lot better when I just brought it down to like parallel. Those 45kg sets were pretty tough tough, I was doing that for 4x6 not long a go so actually pretty happy I managed to get the sets of 8.

    Having a cheat meal tonight, I know it's only been 2 days since starting back on the dieting but was going to be today or tomorrow. Missus has been craving maccas and they just brought out an apple pie sundae so gotta be trying that. Figured it's better to have it today on a training day, I'll probably get up and do some morning fasted cardio tomorrow as well while the missus is at the gym just to make it a bit better haha. Then I'll keep the rest of the weekend on point, hopefully!
     

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