Eat more, Sleep more, Lift more

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

  1. Tom

    Tom Well-Known Member

    Joined:
    May 10, 2011
    Messages:
    2,693
    Likes Received:
    332
    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!
     
  2. Avatar

    Google AdSense Advertisement



    to hide this advert.
  3. Tom

    Tom Well-Known Member

    Joined:
    May 10, 2011
    Messages:
    2,693
    Likes Received:
    332
    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

    Joined:
    May 10, 2011
    Messages:
    2,693
    Likes Received:
    332
    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

    Joined:
    Mar 20, 2013
    Messages:
    414
    Likes Received:
    210
    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

    Joined:
    May 10, 2011
    Messages:
    2,693
    Likes Received:
    332
    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

    Joined:
    May 10, 2011
    Messages:
    2,693
    Likes Received:
    332
    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

    Joined:
    May 10, 2011
    Messages:
    2,693
    Likes Received:
    332
    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

    Joined:
    May 10, 2011
    Messages:
    2,693
    Likes Received:
    332
    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

    Joined:
    Mar 20, 2013
    Messages:
    414
    Likes Received:
    210
    Mate if you don't mind me asking, why is the wedding in Japan?
     
  11. Tom

    Tom Well-Known Member

    Joined:
    May 10, 2011
    Messages:
    2,693
    Likes Received:
    332
    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.
     
    blindbodybuilder likes this.
  12. Tom

    Tom Well-Known Member

    Joined:
    May 10, 2011
    Messages:
    2,693
    Likes Received:
    332
    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

    Joined:
    Mar 20, 2013
    Messages:
    414
    Likes Received:
    210
    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

    Joined:
    May 10, 2011
    Messages:
    2,693
    Likes Received:
    332
    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.
     
    Venkman likes this.
  15. Tom

    Tom Well-Known Member

    Joined:
    May 10, 2011
    Messages:
    2,693
    Likes Received:
    332
    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.
     

Share this topic with friends