3/9/18 Morning Weight: 96.5kg Diet 8:00AM: 2x slices white toast with peanut butter, 170g Chobani mango Greek yoghurt 10:15AM: 120g banana 12:15PM: 240g Nando's peri peri marinaded chicken breast, 150g cooked basmati rice, broccoli 1:00PM: 1.25 scoops LOCO 3:45PM: 200g lean beef mince, 80g farfalle pasta, bolognese sauce, diced tomatoes 7:30PM: Hello Fresh beef & pineapple tacos, 2x multivitamins, 5g fish oil, 5g Creatine Macros Calories: 2719 Protein: 208g Carbs: 269g Fat: 87g Workout Energy Level: Medium Routine: Chest & Biceps Duration: 1 hr 30 mins BB Flat Bench Press: 10x20kg, 10x40kg, 8x65kg, 6x75kg, 3x85kg, 1x95kg, 3x105kg, 3x105kg, 3x105kg, 3x105kg, 3x105kg EZ Bar Wide Grip Bicep Curl: 10x20kg, 3x35kg, 6x40kg, 6x40kg, 6x40kg, 6x40kg Machine Incline Bench Press: 10x40kg, 3x50kg, 8x60kg, 8x65kg, 8x65kg DB Alternating Hammer Curl: 10x12kg, 3x16kg, 8x20kg, 8x20kg, 8x20kg Machine Seated Chest Fly: 10x52kg, 10x66kg, 10x73kg, 10x73kg, 10x73kg Cable Straight Bar Bicep Curl: 10x17kg, 12x24kg, 12x24kg, 12x24kg Summary Was meant to be a leg day today but had a really shit day at work, ended up getting drenched working out in the rain so just wasn't in the mood for some heavy squats. So was going to do a full heavy upper day but noticed some slight pain in my right forearm, not sure if I just strained it while working lifting bags. Wasn't too bad but just decided that too many heavy movements might not be the best idea. Some how decided on a chest/biceps routine. Flat bench was pretty good, got the 5x3x105kg so I'm happy. Used wrist wraps for every set but my wrist wraps are pretty fucked, the part that goes around your thumb to put them on is very worn out and stretched on one and completely ripped on the other so getting them on was annoying. Gonna try get some new ones during the week. Did wide grip EZ bar curls instead of straight bar for some reason, just wasn't anywhere to do the BB curls. Felt heavier than I expected, bit disappointed cause I wanted to give 42.5kg BB curls another go and see if they felt good again, oh well. Everything else was pretty standard and felt good. Me and missus decided to get Hello Fresh since I'm home pretty much every night now but fuck some of the meals are really high in fat. We got like a panko crusted chicken breast meal this week which has 57g fat per serving, like what the fuck haha.