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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    Haha yeah man I've been a lot this year, spent a good amount of money as well which hasn't been fun. Only one more visit to go though and then I should be sweet for a while.

    Yeah the DMAA pre workouts are pretty full on hey, I never used to use them because they were just too much but these days I think my tolerance is a bit higher so they just feel really good haha. You're right though, I wouldn't want to be using them day in and day out because I feel like you'd get pretty fried. The workouts though are usually twice as good though!
     
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  3. Tom

    Tom Well-Known Member

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    29/10/18

    Morning Weight: ???

    Diet

    • 8:00AM: 4x slices white bread, 2x slices light cheese, 40g ham, tomato sauce
    • 11:00AM: 270g chicken breast, 110g cooked basmati rice, four bean mix, mild chunky salsa, burrito seasoning
    • 1:15PM: 1 scoop VPI KXR
    • 4:00PM: 200g beef stir fry strips, 200g white potatoes (raw weight), white onions, tomato sauce
    • 6:30PM: Chinese takeaway food, 1x multivitamin, 5g fish oil, 5g creatine
    Macros (without Chinese food)

    Calories: 1523
    Protein: 148g
    Carbs: 143g
    Fat: 34g

    Workout

    Energy Level: Medium
    Routine: Upper

    Duration: 1 hour 45 mins
    • BB Incline Bench Press: 10x20kg, 6x40kg, 3x60kg, 10x70kg, 10x70kg, 10x70kg
    • Machine Seated One Arm Row (neutral grip): 10x21kg, 10x31kg, 10x36kg, 10x36kg, 10x36kg
    • Machine Seated Shoulder Press: 10x25kg, 10x35kg, 10x35kg, 10x35kg
    • Machine Seated Tricep Dip: 10x59kg, 10x72kg, 10x86kg, 10x86kg, 10x86kg
    • EZ Bar Wide Grip Bicep Curl: 10x20kg, 10x30kg, 10x30kg, 10x30kg
    • Machine Lat Pulldown: 12x41kg, 12x50kg, 12x50kg, 12x50kg, 12x50kg
    • Cable One Arm Rear Delt Fly: 12x6kg, 12x6kg, 12x6kg, 12x6kg
    • Cable One Arm Tricep Extension: 12x6kg, 12x6kg, 12x6kg, 12x6kg
    • Rope Hammer Curl: 12x21.5kg, 12x21.5kg, 12x21.5kg, 12x21.5kg
    • Machine Seated Chest Fly: 12x66kg, 12x66kg, 12x66kg
    Summary

    Wasn't feeling that great today, been sick with the flu since Friday. Had a really dry throat and a cough on Friday which was pretty annoying when I went to the dentist. Dentist ended up taking a little longer than I hoped and had plans to go out with mates so didn't end up going gym or doing cardio like I said I would if I didn't, just wasn't feeling that great. Still getting over it today, also haven't been having the best sleeps which is my fault staying up too late watching Netflix - Making A Murderer new season is addictive!

    Anyway I already decided that I wasn't going to do legs today, was thinking some sort of heavy upper day but because I still wasn't feeling that great I ended up doing a higher rep day instead. I'm kinda glad I did because I just felt like I had no strength today. I'm happy with what I did though, it was a pretty long workout but just felt like the form and explosiveness was not there today. Most sets felt lacklustre. Anyway I'm planning on doing my heavy squat day tomorrow but maybe not go super heavy like the past few weeks. Might try some 6-7 rep sets with 140-145kg. Hopefully feel better tomorrow, gonna try get a good 8 hours sleep tonight haha.

    Chinese for dinner tonight, just really craving it for some reason and shouldn't put me over my macros too much if any. Even if it does I'll be using it for the squats tomorrow!
     
  4. Tom

    Tom Well-Known Member

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    No workout yesterday, was feeling pretty shit flu wise. Had another shit sleep the night before so was really tired as well. I changed my mind and was actually going to go then realised I forgot to put shoes in my gym bag so that sort of just made my mind up for me. Figured I might as well just relax and get a good night's sleep, day off work today so ended up getting a solid 9 hours sleep last night. Still feel a little sick today but a lot better than yesterday for sure.

    Doing some meal prep now then gonna go get a haircut then I'll go in and smash some legs! Thinking of just doing 1 leg workout this week and doing something like

    BB Squat - 6-7 reps
    Seated Ham Curl - 8-10 reps
    Seated Leg Extension - 8-10 reps
    DB Romanian Deadlift - 8-10 reps
    Leg Press - 8-10 reps
    Calf Raise - 8-10 reps

    Then tomorrow and Friday will be chest/back and delts/arms focusing on heavier movements at like 3-8 rep ranges.
     
  5. Tom

    Tom Well-Known Member

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    31/10/18

    Morning Weight: ???

    Diet

    • 10:30AM: 4x slices white bread, 4x slices light cheese, 80g ham, tomato sauce
    • 12:45PM: 1 scoop Ghost Legend
    • 3:45PM: 240g chicken breast, mixed vegetables, 110g cooked basmati rice, butter chicken sauce, 1x white chocolate & raspberry Quest bar
    • 6:30PM: 3x slices thin peri peri chicken pizza, 2.5 scoops Protein Matrix, 1x multivitamin, 5g fish oil, 5g creatine
    Macros (without pizza)

    Calories: 1718
    Protein: 188g
    Carbs: 123g
    Fat: 52g

    Workout

    Energy Level: High
    Routine: Lower

    Duration: 1 hour 45 mins
    • BB Squat: 10x20kg, 8x60kg, 6x80kg, 3x100kg, 2x120kg, 1x130kg, 7x140kg, 7x140kg, 7x140kg, 5x120kg (pause reps), 5x120kg (pause reps)
    • Seated Leg Extension: 10x50kg, 8x63kg, 8x77kg, 10x68kg, 12x59kg
    • Seated Leg Curl: 10x27kg, 3x41kg, 8x54kg, 10x45kg, 12x36kg
    • Standing Calf Raise: 6x40kg, 3x80kg, 8x120kg, 10x100kg, 12x80kg
    • Leg Press: 15x160kg, 12x200kg, 12x200kg, 12x200kg
    • BB Romanian Deadlift: 3x40kg, 12x60kg, 12x60kg, 12x60kg
    Summary

    So first of all, I just wanna mention the short breath came back last week so I put it down to the pre workout. I wasn't sure if it is just that pre workout that I was taking or pre workout in general. So today I had to go and get a new one and decided to get something a bit more tame. Ghost Legend has a pretty basic profile, no proprietary blends or anything and only 250g caffeine per scoop. All I had today was 1 scoop and while I definitely didn't feel that crazy energy, it was good enough and did the job. I will say that I did start to get a bit short breathed during squats, but I think that was to do with the higher reps (yes 7 rep sets is high for me, I'll get to that later haha). After the squats I felt fine. So for now I will stick with Legend and maybe only do 1/2-3/4 most days.

    Workout was massive, I was absolutely cooked after that. Was also stinking hot in the gym so I was sweating like a pig during and especially after squats. Now like I said above 7 rep squats is high reps for me haha. For a long time now 3-5 reps has been my bread and butter and going over that always scared me. I bucked that and started doing 3x6 and even 4x6, I know 7 reps isn't that much of an increase but for me I felt it haha. The first set was actually pretty strong, felt like I might of been able to get 1 maybe 2 more but I didn't get ahead of myself. Glad I didn't because each set just got harder and harder. Form wise I wouldn't say it was perfect, felt a little too bouncey out of the hole and not always perfectly upright but I'm happy. Like I said I'm just glad I'm branching out and being a bit more open and not just thinking about doing heavy weight every time I squat. After the 3x7 I probably could of just moved on but decided to try some pause rep sets as well, 5 reps is a lot harder for these as well haha. First set was really tough but maybe I didn't rest long enough after the last 7 rep set because the second set felt great.

    After that I was bugger-fucked! I decided I was going to do up to the calf raises then leave after that. Also decided instead of doing 6-8 reps on leg extensions and leg curls that I would do a reverse pyramid of 8/10/12. Did that and it felt pretty good, nothing too crazy on the weights. Leg extensions were pretty tough straight after squats, leg curl machine was being used so didn't really have a choice. Leg curls felt a bit easier, but the setup just felt really good so really felt them which is good. Standing calf raises were really tough, especially the 10x100kg and 12x80kg. So after all that I sort of got my second wind and decided to push through and do some leg press and BB Romanian deadlifts but light at 12 rep sets. 200kg on leg press was pretty tough and intense but I enjoyed it. 60kg Romanians weren't too bad, mainly towards the end of the set where I started to really feel it.

    So yeah that was it, ended up being a really tough but good workout. Had pizza last night when I was feeling shit and had some leftovers. Don't really wanna waste it so had the last 3 slices with some protein for my last meal. Pretty low on the carbs before it though so not really worried, and it's a pretty thin pizza with minimal toppings so wouldn't be too fatty I reckon. Anyway did my meal prep today so back on the grind!

     
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  6. Tom

    Tom Well-Known Member

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    1/11/18

    Morning Weight: 94.1kg

    Diet

    • 8:00AM: 4x slices white bread, 2x slices light cheese, 40g ham, tomato sauce
    • 11:15AM: 240g chicken breast, mixed vegetables, 110g cooked basmati rice, butter chicken sauce
    • 2:00PM: 1 scoop Ghost Legend
    • 4:15PM: 200g extra lean/lean beef mince mix, 75g farfalle pasta, bolognese sauce, mixture of lollies
    • 6:30PM: Dumplingsssssss
    • 8:30PM: 1x scoop Protein Matrix, 1x multivitamin, 5g fish oil, 5g creatine
    Macros (without dumplings & lollies)

    Calories: 1864
    Protein: 173g
    Carbs: 165g
    Fat: 53g

    Workout

    Energy Level: High
    Routine: Chest & Back

    Duration: 1 hour 30 mins
    • BB Flat Bench Press: 10x20kg, 8x60kg, 6x70kg, 3x80kg, 1x90kg, 6x100kg, 6x100kg, 6x100kg, 6x80kg (pause reps), 6x80kg (pause reps)
    • Underhand Lat Pulldown: 10x45kg, 6x59kg, 3x73kg, 1x81.3kg, 6x88.3kg, 6x88.3kg, 6x88.3kg
    • Machine Incline Bench Press: 10x24kg (DB bench press while waiting for someone to finish on machine), 6x45kg, 3x55kg, 6x65kg, 6x65kg, 6x65kg
    • Machine Seated One Arm Row (pronated): 10x31kg, 8x41kg, 8x43.5kg, 8x43.5kg, 8x43.5kg
    • Machine Flat Bench Press (neutral): 10x80kg, 10x100kg, 10x100kg, 10x80kg
    Summary

    Average workout today, had good energy but just didn't hit the sets/reps I wanted to hit on the heavy stuff. Really wanted to try and get 3x7x100kg on flat bench. Acclimation sets felt really strong, did a bit of a closer grip today to try it out and it was just feeling really solid. Added my wrist wraps for the 100kg sets and they just felt really heavy, first set was pretty tough and I wasn't even sure if I would get another. Kept going though and managed to get 3 sets, like I said last week I probably shouldn't focus on making strength gains on bench now that I'm losing a bit of weight because it's just getting harder and harder. Anyway as long as I can keep benching sets of 100kg I'll be happy haha. Dropped it to 80kg for some pause rep sets because I felt like I had a bit more in me, just not for 100kg!

    Underhand pulldowns were tough too, pretty much exact same sets/reps I did last week but still felt tough. Ah well, still feeling good though. Ego got the best of me on incline bench, was trying to smash 3x8 with 65kg but just wasn't happening. First set felt heavy and only managed 6 so I was like ok maybe 4x6 instead, but nope 3x6 was all I could do. Realised after the workout because I did 10 reps on the machine flat bench it meant I didn't even do an 8 rep exercise but ah well, who cares! One arm rows felt good, upped the weight by just 2.5kg from last week and it felt pretty solid. Finished with the neutral grip machine flat bench which felt really good today, got a pretty nice pump in my chest from these. Was hoping to get 3 sets with 100kg but second set was pretty tough so just dropped it back to 80kg for another set.

    94.1kg this morning, lowest weigh in so far. Not surprised after yesterday's leg workout and how much I sweat haha. Not gonna lie though had a few lollies at work today then when I got home from the gym there was a bunch of leftover lollies right near the front door from Halloween last night and I just couldn't help myself haha. Also going shopping tonight for stuff for the new unit and a suit for the wedding so gonna get some dinner with some friends while there, we decided to get dumplings which shouldn't be too bad.
     
  7. Tom

    Tom Well-Known Member

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    2/11/18

    Morning Weight: 94.7kg

    Diet

    • 8:00AM: 4x slices white bread, 2x slices light cheese, 40g ham, tomato sauce
    • 11:15AM: 240g chicken breast, mixed vegetables, 110g cooked basmati rice, butter chicken sauce
    • 2:00PM: 120g banana
    • 2:45PM: 1 scoop Ghost Legend
    • 5:30PM: 200g extra lean/lean beef mince mix, 75g farfalle pasta, bolognese sauce, few snack size lollies
    • 8:30PM: ????, 1x multivitamin, 5g fish oil, 5g creatine
    Macros (without lollies)

    Calories: 1848
    Protein: 149g
    Carbs: 190g
    Fat: 52g

    Workout

    Energy Level: Medium
    Routine: Delts & Arms

    Duration: 1 hour 35 mins
    • BB Overhead Press: 10x20kg, 8x40kg, 6x50kg, 3x55kg, 1x60kg, 6x65kg, 6x65kg, 6x65kg
    • BB Bicep Curl: 10x20kg, 6x27.5kg, 3x35kg, 6x42.5kg, 6x42.5kg, 6x42.5kg
    • Straight Bar Tricep Pushdown: 10x21.5kg, 6x33kg, 3x44kg, 6x51.1kg, 6x53.4kg, 6x53.4kg
    • DB Seated Side Raise: 10x10kg, 6x12kg, 3x14kg, 8x16kg, 8x16kg, 8x16kg
    • DB Hammer Curl: 8x12kg, 3x16kg, 8x18kg, 8x20kg, 8x20kg
    • EZ Bar Close Grip Seated French Press: 10x20kg, 12x30kg, 12x30kg, 12x30kg
    • Rope Face Pull: 10x15kg, 10x19kg, 10x24kg, 10x24kg, 10x24kg
    Summary

    Wasn't keen for this workout but ended up being a pretty decent one. Had to work a little later than usual and was 37 degrees today which wasn't fun. Anyway once I started the workout I got into it and pretty happy with what I did, nothing too crazy. Happy with OHP, 65kg for sets of 6 isn't my strongest but it felt good and didn't use belt or wrist wraps. Bicep curls felt good, first 2 sets were really slow and controlled, third set not so much but still solid. First heavy set of pushdowns felt pretty heavy, wanted to try a couple sets of 53.4kg though so still upped it and actually felt easier than that first set with 51.1kg but still hard. DB side raises were good, last couple reps pretty tough. Went a little heavier on hammer curls and they felt good. Was going to do 8 rep sets of 35kg French press but the 35kg bar was missing, so decided to do 30kg and was only going to do sets of 10 but first set felt really strong and pushed out 12 instead, so ended up doing 3x12 which wa good. Finished with some rope face pulls which felt really good.

    Diet pretty good today so far, except maybe the chocolates I keep eating now that I'm at home and the bowl is sitting there haha. Not sure what dinner will be, missus is out tonight so thinking dad and I might get something bad like maccas. I'll see though, should probably try and keep it clean! Good week though, 2 days weighing in the 94's so definitely losing weight slowly which is what I want. Not really keen to lose too much anymore.
     
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  8. Tom

    Tom Well-Known Member

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    5/11/18

    Morning Weight: 95.8kg

    Diet

    • 9:00AM: 4x slices white bread, 2x slices light cheese, 20g ham, tomato sauce
    • 12:30PM: 240g chicken breast, mixed vegetables, 110g cooked basmati rice, butter chicken sauce
    • 1:15PM: 1 scoop Ghost Legend
    • 4:00PM: 200g extra lean/lean beef mince mix, 75g farfalle pasta, bolognese sauce
    • 7:00PM: 150g short cut bacon, 2x whole fried eggs, 1x multivitamin, 5g fish oil, 5g creatine
    Macros

    Calories: 2232
    Protein: 209g
    Carbs: 166g
    Fat: 78g

    Workout

    Energy Level: High
    Routine: Legs

    Duration: 1 hour
    • BB Squat: 8x20kg, 8x60kg, 6x80kg, 3x100kg, 2x120kg, 1x135kg, 3x150kg, 3x150kg, 3x150kg, 3x150kg, 3x150kg, 3x150kg, 3x150kg, 3x130kg (pause reps), 3x130kg (pause reps), 3x130kg (pause reps)
    Summary

    Another day where all I wanted to do was squat, so I did! Pretty tiring day at work, wasn't keen for a big workout in terms of exercises/volume. Ended up doing 10 working sets of squats but only sets of 3. Really wanted to do focus on form today, every set was slow and controlled. Resetting at the top of each rep instead of just trying to pump each one out as fast as I can. Also for the first 4 sets I was only having like 3 mins rest in between sets, but after that it was probably more like 4-5 as I got tired. Was pretty hot in the gym too so was sweating quite a bit, but hey extra calories burnt! Wanted to do at least 7 sets just to make it felt like an improvement of some sort, probably isn't in terms of strength after doing 4x4x155kg couple weeks a go. But hey I just want to keep lifting heavy while I slowly lose weight.

    After the heavy sets I dropped it to 130kg thinking I might do belt-less sets of 5-6 but was pretty buggered and decided to do pause rep sets instead, but with a 2-3 second pause and like the heavy sets a full reset at the top of each set. These probably ended up being harder than the belt-less squats haha but they felt really good. Was also thinking of doing some super close stance sets with 60-80kg but was just too buggered. Probably should of done some cardio or something when I got home but like I said, buggered!

    Probably only going to be a 4 day week this week, took overtime on Friday night so will be working 18 hours which will be fun. Might not happen though so gonna do my week so if I don't then Friday will be a high rep upper day, and if I do do the 18 hours then it won't be that big of a deal if I miss that workout. So plan is chest/back tomorrow, delts/arms Wednesday and high rep legs on Thursday.

    Not the best diet over the weekend, was good yesterday until pizza for dinner haha. Knew I was doing squats today though so didn't care. Probably back into the 94's tomorrow and for the rest of the week hopefully!
     
  9. Tom

    Tom Well-Known Member

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    6/11/18

    Morning Weight: 94.0kg

    Diet

    • 8:00AM: 4x slices white bread, 4x slices light cheese, tomato sauce
    • 11:00PM: 240g chicken breast, mixed vegetables, 110g cooked basmati rice, butter chicken sauce
    • 1:15PM: 1 scoop Ghost Legend
    • 4:00PM: 200g extra lean/lean beef mince mix, 75g farfalle pasta, bolognese sauce
    • 7:00PM: 150g short cut bacon, 2x whole fried eggs, 1 scoop Bulk Nutrients Protein Matrx1x multivitamin, 5g fish oil, 5g creatine
    Macros

    Calories: 2441
    Protein: 223g
    Carbs: 182g
    Fat: 88g

    Workout

    Energy Level: High
    Routine: Chest & Backs

    Duration: 1 hour 30 mins
    • BB Incline Bench Press: 10x20kg, 8x40kg, 6x60kg, 3x70kg, 6x80kg, 6x90kg, 6x90kg, 6x90kg
    • Machine Seated One Arm Row (supinated): 10x21kg, 8x31kg, 6x41kg, 6x46kg, 6x46kg, 6x46kg
    • BB Flat Bench Press: 10x50kg, 6x70kg, 3x80kg, 8x90kg, 8x90kg, 8x90kg
    • Underhand Lat Pulldown: 10x45kg, 6x59kg, 3x73kg, 8x79kg, 8x79kg, 8x79kg
    • Machine Incline Bench Press: 10x40kg, 10x50kg, 10x50kg, 10x50kg
    • BB Bent Row: 10x40kg, 10x60kg, 10x60kg, 10x60kg
    Summary

    Really good workout today. Proud of myself for just getting in there on Melbourne Cup day when I would usually go out on the piss haha. Decided to mix it up today and swap the movements around a bit, felt good to change things up a bit. Went heavy on incline today instead of flat, wasn't quite sure how heavy to go. Did the set of 80kg for 6 when I probably should of just done 1, done that weight for 3-4 sets of 8 in the past so not sure why I would I would only be able to do it for sets of 6. Anyway it felt pretty easy so I went straight to 90kg, those sets were definitely a lot tougher and some reps felt a little off like I was lowering the bar too low on my chest it felt. Last rep on pretty much every set I was worried I was going to fail, but powered through and pretty happy with it. Never liked the heavy sets on one arm rows but that was when doing a neutral grip, they've felt a bit better doing it supinated so thought I'd give it a go. They were good but I still don't love it to be honest, just not feeling it as much as I hope. Might try it both arms at same time next week but usually when I do that it doesn't work out, I'm very unco-ordinated for some reason and always do one arm at a time on machines which I can haha.

    BB flat bench was pretty tough, I had a plan to try and do 3x8x90kg and while I got it I wasn't super happy with the form - it wasn't horrible by any means though. I'm just happy because 90kg was a struggle for me not long a go for sets of 6 and the form was probably the same if not worse then, so a bit of progress for sure. 8 rep underhand pulldowns were also really tough, I think I overestimate how strong I will be after already doing a heavy movement. I figured since I was doing 6 rep sets with 88.3kg then 79kg should be good for 8 rep sets but I forget that I'm already a bit fatigued and not going into it fresh like usual. So 73-77.6kg might of been a bit better, but still managed to get the 3x8 - barely haha. Machine incline felt really good, bent rows were alright but nothing amazing.

    New low weigh in this morning of 94.0kg! The macros I put up yesterday were wrong, didn't include the bread I had with the bacon and eggs in the night so actually wasn't very confident in a big drop since my carbs were up around 240g but hey, a big squat day always does it to me. Ran out of ham for my sandwiches this morning so doubled up on the cheese instead, which put my fats up a bit higher so going to just have the bacon and eggs by themselves tonight with some protein. Maybe I can get into the 93's tomorrow..?
     
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  10. Tom

    Tom Well-Known Member

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    7/11/18

    Morning Weight: 93.7kg

    Diet

    • 9:30AM: 115g short cut bacon, 2x large whole fried eggs, 4x slices white bread, tomato sauce
    • 11:45AM: 1 scoop Ghost Legend
    • 3:00PM: 300g diced beef topside, 125g cooked basmati rice
    • 5:30PM: 270g chicken breast, black beans, mild chunky salsa, taco & burrito seasoning, 300g diced white potatoes
    • 7:30PM: 4x slices white bread, 40g ham, 4x slices light cheese, tomato sauce, 1x Chobani strawberry Greek yoghurt, 1x multivitamin, 5g fish oil, 5g creatine
    Macros

    Calories: 2513
    Protein: 230g
    Carbs: 208g
    Fat: 68g

    Workout

    Energy Level: Medium
    Routine: Delts & Arms

    Duration: 1 hour 40 mins
    • BB Overhead Press: 10x20kg, 8x40kg, 6x50kg, 3x60kg, 1x65kg, 3x70kg, 3x70kg, 3x70kg, 3x70kg, 3x70kg
    • BB Bicep Curl: 10x20kg, 3x30kg, 8x37.5kg, 8x37.5kg, 8x37.5kg
    • Cable One Arm Rear Delt Fly: 10x6kg, 8x8kg, 8x8kg, 8x8kg
    • Straight Bar Tricep Pushdown: 10x28kg, 3x37.5kg, 8x48.8kg, 8x48.8kg, 8x48.8kg
    • DB Seated Side Raise: 10x10kg, 3x12kg, 10x14kg, 10x14kg, 10x14kg
    • DB Hammer Curl (both arms same time): 10x10kg, 10x14kg, 10x16kg, 10x18kg
    • EZ Bar Close Grip Seated French Press: 10x20kg, 10x30kg, 10x30kg, 10x30kg
    Summary

    Felt pretty flat today to be honest, and it showed during the workout which sucked. OHP just felt way heavier than I expected, I did manage to get the 5x3 I wanted but definitely wasn't as comfortable as I hoped. Think I did 4x4x70kg few weeks a go so my strength has dropped a little. I think the first 2 days of the week are probably my strong days since I usually eat a bit over the weekend and that's when I'm my heaviest, so maybe a heavy leg day Monday and heavy full upper day Tuesday might be the go just so I can try and hang onto as much strength as I can as I keep losing weight. OHP also tweaked my right upper back a little after the first set, but I knew it was a form issue just because of how heavy it felt so I kept going and didn't really get any worse and feels alright now.

    So after that I was feeling a bit down, I didn't really feel like doing heavy 6 rep curls or pushdowns so decided to do some 8 rep sets with them instead. Also did the same as yesterday and switched up the reps of what I did on each movement like 10 on side raises instead of 8 etc. Bicep curls felt really good, 37.5kg was pretty tough for 8 rep sets but I liked it. One arm rear delt flies were a bit weak, done 10kg for 8 rep sets but 8kg felt good and I didn't want to up it and have it feel like shit. Straight bar pushdowns were tough. Side raises tough as well. Hammer curls were alright, went a bit conservative though. Did 20kg for sets of 8 last week so was thinking 3x10x18kg but just pyramided up to one set instead and it was actually pretty tough. French press was alright but form just felt a bit off, did sets of 12 with 30kg last week but didn't really push myself today. I knew 35kg would be too hard though. Might switch back to a wider grip with these, not feeling them as much.

    Pretty surprised I got down to the 93's this morning, ended up having bacon and egg sandwiches instead of just the bacon and eggs by themselves to carbs were a bit high. Looking pretty flat today as well which sucked, think I'm at that point where I'm not feeling very full and not lean enough yet haha. Did my meal prep today and made my meals a bit higher in protein since I'm almost out of protein and don't really want to have to rely on it. Also lower in fat which is good, think I'll have to cut out the beef mince from now on because even the lean stuff is still pretty fatty. Anyway second leg day tomorrow, still not sure what's happening Friday but if I don't end up working that 18 hour shift I'll go in for a high rep upper body workout.
     
  11. Tom

    Tom Well-Known Member

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    8/11/18

    Morning Weight: 93.8kg

    Diet

    • 8:00AM: 4x slices white bread, 2x slices light cheese, 40g ham, tomato sauce
    • 11:15AM: 270g chicken breast, black beans, mild chunky salsa, taco & burrito seasoning, 300g diced white potatoes
    • 1:30PM: 1 scoop Ghost Legend
    • 4:00PM: 300g diced beef topside, 125g cooked basmati rice
    • 6:30PM: Pub Dinner - TBA, 1x multivitamin, 5g fish oil, 5g creatine
    Macros (without pub dinner)

    Calories: 1610
    Protein: 160g
    Carbs: 134g
    Fat: 34g

    Workout

    Energy Level: Medium
    Routine: Legs

    Duration: 1 hour 20 mins
    • Seated Leg Curl: 10x23kg, 8x31kg (machine broken after this)
    • Seated Leg Extension: 10x50kg, 6x63kg, 3x77kg, 6x90kg, 6x95kg, 6x95kg, 6x95kg
    • BB Romanian Deadlift: 10x40kg, 8x60kg, 6x80kg, 6x90kg, 6x90kg, 6x90kg
    • Leg Press: 12x120kg, 12x160kg, 12x200kg, 10x240kg, 10x260kg, 10x260kg, 10x260kg
    • DB Romanian Deadlift: 10x20kg, 10x24kg, 10x28kg, 10x24kg
    • Machine Standing Calf Raise: 10x80kg, 10x100kg, 10x100kg, 10x100kg
    Summary

    Felt a bit flat again today, didn't have the best sleep last night so probably a factor. I felt like I was looking really flat too, but after the gym and a shower I had a bit of a flex in the mirror and actually thought I was looking pretty good haha. I dunno guess it's just all in my head, I'm not even that light so I can't let it get to me.

    As for the workout it was not what I planned, as you can see I tried to start off with heavy leg curls but the machine was fucked again for like the 10th time since I've been going there which was annoying. I managed to get it working for 2 sets but after that the little thing you press to move the pad for your knees/quads up and down was broken and it couldn't be moved. Bit annoyed because they were feeling really good. So I moved onto heavy leg extensions instead which felt pretty good, they are always strong when I do them first up but if I do them on my squat days then I'll be lucky to get sets of 86kg. After that I decided to do some 6 rep BB Romanian's but because I didn't plan on it I didn't take my straps up with me so went a bit light. Grip wasn't really an issue with 90kg but I feel like if I went to 100kg it probably would of been, no chalk in the gym either which sucked.

    Leg press wasn't what I had planned at all, I went to use the machine and didn't realise someone was already using it. She asked if I wanted to go set for set with her so I was like why not, basically just did the weights she was doing, maybe slightly more mainly because I really couldn't be fucked unloading and loading the weights after each set haha. My plan was to do sets of 8 with like 300-320kg. But what I did was actually pretty tough and felt good. DB Romanians might of been a silly choice since I'd already done BB but oh well, felt good. Finished with calf raises which were pretty tough.

    Still in the 93's this morning, ended up just having a couple Chobani's for my last meal last night, no bacon and egg sandwiches so macros ended up being pretty low. Going to the pub for dinner tonight with missus family, not really sure what I'm going to get. Really want a burger of some sort, but I should probably be good and get like a steak or something. I'll see when I get there, my macros are pretty low right now so I could probably afford to get a burger haha.
     
  12. Tom

    Tom Well-Known Member

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    9/11/18

    Morning Weight: 94.4kg

    Diet

    • 8:30AM: 4x slices white bread, 2x slices light cheese, 40g ham, tomato sauce
    • 11:15AM: 270g chicken breast, black beans, mild chunky salsa, taco & burrito seasoning, 300g diced white potatoes
    • 1:15PM: 1 scoop Ghost Legend
    • 3:45PM: 300g diced beef topside, 125g cooked basmati rice
    • 7:00PM: 4x slices white bread, 120g short cut bacon, 2x large fried eggs, tomato sauce, 1x multivitamin, 5g fish oil, 5g creatine
    Macros

    Calories: 2242
    Protein: 203g
    Carbs: 191g
    Fat: 58g

    Workout

    Energy Level: High
    Routine: Upper

    Duration: 1 hour 25 mins
    • Machine Flat Bench Press (neutral grip): 12x40kg, 12x60kg, 10x80kg, 10x100kg, 10x100kg, 10x100kg
    • Machine Lat Pulldown: 12x36kg, 10x45kg, 10x54kg, 10x54kg, 10x54kg
    • Machine Seated Shoulder Press (neutral grip): 12x25kg, 10x30kg, 10x35kg, 10x35kg, 10x35kg
    • Cable Straight Bar Bicep Curl: 12x17kg, 12x21.5kg, 12x21.5kg, 12x21.5kg
    • Machine Seated Tricep Dip: 12x59kg, 12x77kg, 12x77kg, 12x77kg
    • Machine Seated One Arm Row (neutral grip): 12x21kg, 12x31kg, 12x31kg, 12x31kg
    • Machine Seated Chest Fly: 12x45kg, 12x59kg, 12x59kg, 12x59kg
    • Rope Face Pull: 12x15kg, 12x19kg, 12x19kg, 12x19kg
    Summary

    Really good workout to end the week, but man my elbow flexors and forearms are gonna be sore tomorrow for sure haha. Was going to do 12-15 reps on everything but felt good so went 10-12 instead. Neutral flat bench press was good, only managed 2 sets of 10 with 100kg last week so was a bit better today but was tough. Machine lat pulldowns felt alright, not as good as usual though - probably should of done something different like VBar pulldowns. Did machine shoulder press with the neutral grip for the first time. was harder than I expected but I quited liked it. Everything else was pretty standard but felt really good, arms were really sore like halfway through especially my forearms.

    Weight went up a bit this morning, ended up having a fried chicken burger last night at the pub which I thought wouldn't be that big cause it was only like $14 but ended up having quite a bit of fried chicken on it. Oh well! Leave for Japan next Friday night so one more full week of training before a couple weeks off, don't get back until the 27th and probably won't start training again until the Monday.
     
  13. Tom

    Tom Well-Known Member

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    12/11/18

    Morning Weight: 95.5kg

    Diet

    • 8:00AM: 4x slices white bread, 2x slices light cheese, 40g ham, tomato sauce
    • 11:00AM: 270g chicken breast, black beans, mild chunky salsa, taco & burrito seasoning, 300g diced white potatoes
    • 1:15PM: 1 scoop Ghost Legend
    • 4:15PM: 4x slices white bread, 180g short cut bacon, 2x large fried eggs, tomato sauce, 2x small pastries
    • 7:00PM: 300g diced beef topside, 125g cooked basmati rice, 1x multivitamin, 5g fish oil, 5g creatine
    Macros (without 2 small pastries)

    Calories: 2176
    Protein: 208g
    Carbs: 163g
    Fat: 62g

    Workout

    Energy Level: Medium
    Routine: Lower

    Duration: 1 hour 15 mins
    • BB Squat: 10x20kg, 8x60kg, 6x80kg, 3x100kg, 2x120kg, 1x132.5kg, 6x145kg, 6x145kg, 6x145kg, 3x130kg (pause reps), 3x130kg (pause reps), 3x130kg (pause reps)
    • Seated Leg Curl: 10x32kg, 3x41kg, 8x50kg, 8x50kg, 8x50kg
    • Seated Leg Extension: 10x50kg, 3x63kg, 8x77kg, 8x77kg, 8x77kg
    • Cardio: 20 mins exercise bike
    Summary

    Pretty good workout to start the week. Did heavy 3s last week so decided to go for sets of 6 with 145kg today, figured since I got 3x7x140kg couple weeks a go then it should be do-able. Was actually a lot harder than I expected and rest times were actually shorter than they probably should have been, they definitely weren't short but considering how I felt after that first set I probably needed longer. After that first set I wasn't very confident on getting the rest. I did manage to get it back wasn't happy with the form on any of the sets, the second set I did a bit of a wider stance for some reason and just didn't feel good. Guess being a bit lighter last week might of lost a little strength but still want to try and keep squatting as heavy as possible. So yeah managed to get the 3x6 but definitely wasn't stoked with it. Dropped it to 130kg after that planning on doing some more sets of 6 with good form, but for some reason ended up doing pause rep sets which were pretty damn hard.

    I wanted to leave after that but all of that squatting didn't really take as long as usual, might of been the fact I my acclimation sets didn't really take too long and like I said I didn't really rest as long as I probably should of during the working sets which isn't necessarily a bad thing of course. So decided to do some leg curls and leg extensions for 8 rep sets which were both pretty good, really felt the leg curls today for some reason. My hamstrings were pretty sore all weekend, must of been all those Romanian deadlifts last week haha. Leg extensions felt alright but nothing too great. Got home and also did 20 mins cardio on the bike since all that didn't really take as long as I thought it would. Overall happy with the day!
     
  14. Tom

    Tom Well-Known Member

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    12/11/18

    Morning Weight: 94.4kg

    Diet

    • 5:45AM: 4x slices white bread, 2x slices light cheese, 40g ham, tomato sauce
    • 8:00AM: 1x Pie Face chocolate croissant
    • 11:00AM: 270g chicken breast, black beans, mild chunky salsa, taco & burrito seasoning, 300g diced white potatoes
    • 1:15PM: 1 scoop Ghost Legend
    • 4:00PM: 2x slices white bread, 215g short cut bacon, tomato sauce, 2x Chobani Greek yoghurt
    • 7:00PM: TBA, 1x multivitamin, 5g fish oil, 5g creatine
    Macros (without 7PM meal)

    Calories: 2287
    Protein: 182g
    Carbs: 208g
    Fat: 74g

    Workout

    Energy Level: Medium
    Routine: Chest & Back

    Duration: 1 hour 30 mins
    • BB Flat Bench Press: 10x20kg, 8x60kg, 6x70kg, 3x80kg, 1x90kg, 4x100kg, 4x100kg, 4x100kg, 4x100kg
    • Underhand Lat Pulldown: 10x45kg, 6x59kg, 3x73kg, 1x79kg, 6x86kg, 6x86kg, 6x86kg
    • Machine Incline Bench Press: 10x35kg, 3x45kg, 8x55kg, 8x55kg, 8x55kg, 8x55kg
    • Machine Seated One Arm Row (supinated): 10x31kg, 8x41kg, 8x41kg, 8x41kg, 8x41kg
    • Machine Flat Bench Press (neutral): 10x80kg, 8x100kg, 8x100kg, 8x100kg, 8x100kg
    • Machine Lat Pulldown: 10x45kg, 8x54kg, 8x54kg, 8x54kg, 8x54kg
    Summary

    Alright workout, nothing too special though. Last bench day for 2 weeks so wanted to do some 100kg sets just didn't know how strong I would be, also did them with no wrist wraps for all sets so while 4x4 isn't as great as 3x6 which I did last time that was done with wrist wraps and today felt pretty solid without them so I'm happy. Underhand pulldowns weren't very strong, was doing 3-4 sets with 88.3kg but dropped it to 86kg thinking it would feel easier but still felt pretty hard. Got 3 solid sets though, definitely felt better form wise than what 88.3kg was feeling like. Machine incline was alright but didn't feel that great, sort of made my right shoulder/rear delt/trap feel a bit sore for some reason. One arm rows were alright. Machine flat bench felt good, really feel these towards the end of the sets, did 3x10x100kg on Friday so was thinking maybe 110kg for 8 rep sets but realised my chest would probably be a bit weaker so just kept it at 100kg and they were tough so I'm glad I did. Finished with lat pulldowns, same thing as machine flat - did 54kg for sets of 10 on Friday but sets of 8 felt just as tough today after all the back work already.

    Kinda full on my macros already. Mainly because at work a guy I was working with bought me a chocolate croissant and it would of been rude of me to not eat it haha. Didn't realise til afterwards that it had like 30g fat in the whole thing, and it wasn't even that big! Out of prepped meals so basically just had what was in the fridge for my post workout meal, had no eggs so just had a bacon sandwich and some Chobani's. I'm hoping I don't get too hungry and can just finish the day off with a couple scoops of protein.
     
  15. Tom

    Tom Well-Known Member

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    15/11/18

    Morning Weight: ????

    Diet

    • 7:30AM: 170g Chobani Greek yoghurt
    • 8:45AM: 1x Mighty McMuffin, 1x hash brown, 1x ham & cheese pocket, medium orange juice
    • 11:00AM: 2x KFC wicket wings
    • 1:15PM: 1 scoop Ghost Legend
    • 4:30PM: 1.5 scoops Bulk Nutrients Protein Matrix, 100g frozen banana, 100g frozen mango, 80g frozen pineapple
    • 6:30PM: Sushiiiiiiiiiiiiiii, 1x multivitamin, 5g fish oil, 5g creatine
    Workout

    Energy Level: High
    Routine: Upper

    Duration: 2 hours 10 mins
    • BB Overhead Press: 10x20kg, 6x40kg, 3x50kg, 7x60kg, 7x60kg, 7x60kg
    • BB Bicep Curl: 10x20kg, 6x27.5kg, 8x35kg, 8x37.5kg, 8x40kg
    • DB Seated Side Raise: 10x10kg, 8x12kg, 8x14kg, 8x16kg
    • Straight Bar Tricep Pushdown: 10x24kg, 6x33kg, 3x40kg, 8x46.5kg, 8x46.5kg, 8x46.5kg
    • Cable One Arm Rear Delt Fly: 10x6kg, 10x8kg, 10x8kg, 10x8kg
    • BB Incline Bench Press: 10x50kg, 10x60kg, 10x65kg, 10x70kg
    • DB Hammer Curl: 10x12kg, 10x16kg, 10x16kg, 10x16kg
    • Machine Seated One Arm Row (neutral): 10x26kg, 10x36kg, 10x36kg, 10x36kg
    • Machine Seated Tricep Dip: 10x59kg, 10x77kg, 10x77kg, 10x77kg
    • Machine Seated Shoulder Press (neutral): 12x25kg, 12x25kg, 12x25kg
    • Machine Seated One Arm Lat Pulldown: 12x45kg, 12x45kg, 12x45kg
    • Machine Seated Chest Fly: 12x59kg, 12x59kg, 12x59kg
    • Cable One Arm Bicep Curl: 12x6kg, 12x6kg, 12x6kg (superset with below)
    • Cable One Arm Tricep Pushdown: 12x6kg, 12x6kg, 12x6kg (superset with above)
    Summary

    That was a big workout! Basically I gave up on my diet yesterday haha. Had the day off work, didn't even go to the gym because I felt like doing absolutely nothing the whole day. Only time I left the house was to get my haircut. Also had like 6 hours sleep last night because I stayed up later than I should of, and also had maccas right before bed. Had no meals prepped yesterday so was basically just whatever was in the house. Didn't do any meal prep either because like I said, was just a can't be fucked day. I also leave for Japan tomorrow night so I thought doing meal prep for only 2-3 days was kinda pointless, probably should of done it though because now I'm just buying fast food etc.

    So yeah today I had absolutely no food to take to work, I did take some oats and some protein powder for breakfast but did not feel like it one bit and ended up getting maccas instead. Then all I had before leaving work was a couple of wicked wings a guy couldn't eat for lunch. Actually didn't feel that bad in the gym though, had quite a lot of energy which explains why the workout turned out to be a big one. Honestly I was only planning on doing delts & arms but I realised I'm doing legs tomorrow so today is going to be my last chance to do any sort of upper body workout until I get back in 2 weeks. So basically just did my delts & arms workout as planned then also what I would probably usually do for a high rep upper day. Pretty much 2 workouts in one haha. And I know 2 hours and 10 mins seems like but I'm actually surprised it wasn't longer, rest times towards the end were pretty low and even finished off with a superset.

    Obviously not going to go into detail on everything but it was a really good workout and made me feel a little better after eating so shit last night and today.
     
    chrismwpcs likes this.
  16. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Shows you don't need dmaa to do a two hour workout...ha ha...good one man hope you have an awesome trip to Japan.
     
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  17. chrismwpcs

    chrismwpcs Make it take it.

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    I love those sessions that just gel and you end up doing a tonne of exercises and still feel like you could keep going even though you have done it all lol.
     
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  18. Tom

    Tom Well-Known Member

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    Alright I'm back!

    Well I've been back since last Wednesday but today was the first time I've been able to actually get back into the gym. Long story short since I got back I moved into my own place with my girlfriend and have had to do that at the same time as working, already done 2 16 hour shifts since getting back so really have not had time to even get a workout in.

    We are pretty much all moved in now and today was my day off work, I was thinking maybe just wait til Monday before getting back into it but just felt there was no reason not to go in and do something today. Exactly 3 weeks since my last workout, definitely felt a little rusty and weaker but overall really happy to be back into it.

    Only weighed myself once since I got back mainly because we don't have a scale at our new place yet, maybe that's a good thing haha. I was pretty much the same weight as I left which was surprising considering how much crap I ate over there. Probably lost a little muscle and replaced that with fat though haha. Forgot to take my creatine which was annoying and defintiely didn't drink enough water while I was over there.

    Anyway.- here's what I did today..
    • BB Flat Bench Press: 10x20kg, 8x40kg, 6x60kg, 3x70kg, 1x80kg, 3x90kg, 3x100kg, 3x100kg, 3x100kg, 3x100kg
    • Underhand Lat Pulldown: 10x32kg, 8x45kg, 6x59kg, 3x66kg, 1x73kg, 6x79kg, 6x79kg, 6x79kg
    • BB Overhead Press: 10x20kg, 8x30kg, 6x40kg, 6x50kg, 6x55kg, 6x60kg
    • BB Bicep Curl: 10x20kg, 8x25kg, 6x30kg, 6x35kg, 6x40kg
    • Straight Bar Tricep Pushdown: 10x24kg, 6x30kg, 3x36kg, 6x42kg, 6x44kg, 6x46.5kg
    So as you can see just a pretty basic upper body workout, went into it expecting everything to feel heavy and it did. Like I said I just wanted to get in and do something. Next workout won't be until Monday when I get back into full routine, gonna kick it off with a squat workout which will be fun.

    Diet wise I did some meal prep the day after I got back and also today so I have been eating those but other than that it's pretty much anything haha. Really going to clean it up next week though, just want to try and get my strength back before jumping back into a deficit again!
     
  19. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Welcome back mate, so did you have a good trip?

    Still benching 100kg so doesn't seem like any serious strength loss, you might even find you end up making strength gains when you get back into it properly.

    Sometimes a short rest is what you need to break through plateaus.
     
  20. Tom

    Tom Well-Known Member

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    Yeah mate was really good, Japan is an awesome country and I’d even go back again one day! Wasn’t as cold as we were expecting as well which was good.

    Haha yeah like I’ve said in the past it’s sort of an ego thing for me to not go under 100kg now but it definitely felt heavier. Considering I was doing sets of 6-7 with 100kg before I left and those sets of 3 felt pretty hard. Might not of lost strength might just be the rustiness and joints not used to lifting the weight haha.

    In terms of form everything felt smooth and more controlled so you’re probably right, like I said though I just want to get back to the reps/sets I was doing and probably go back into a deficit so won’t be aiming for any strength gains for now.
     
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  21. Tom

    Tom Well-Known Member

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    10/12/18

    Diet

    • 8:00AM: 4x slices white bread, 2x slices light cheese, 60g ham, tomato sauce
    • 12:00PM: 250g chicken breast, jasmine rice, green beans, teriyaki sauce
    • 1:15PM: 1 scoop Ghost Legend
    • 4:00PM: 200g regular beef mince, 75g penne pasta, bolognese sauce
    • 6:30PM: 170g Chobani Greek yoghurt
    • 8:00PM: Homemade nachos - lean beef mince, cheese, tortilla chips, tomato, onion, corn, salsa, avocado, sour cream, 1x multivitamin, 5g fish oil, 5g creatine

    Workout

    Energy Level: Medium
    Routine: Lower

    Duration: 1 hour 20 mins
    • BB Squat: 10x20kg, 8x60kg, 6x80kg, 3x100kg, 2x120kg, 1x130kg, 3x140kg, 3x140kg, 3x140kg, 3x140kg, 3x140kg, 3x140kg, 3x125kg (pause reps), 3x125kg (pause reps)
    • Seated Leg Extension: 10x45kg, 8x59kg, 8x72kg, 8x72kg, 8x72kg
    • DB Romanian Deadlift: 10x16kg, 8x20kg, 8x22kg, 8x22kg, 8x22kg
    Summary

    First leg workout in pretty much a month and man it felt like it haha. Just like bench last week I went with my ego weight that I don't like going under which is 140kg that I was doing for 6-7 reps before my break and was struggling with sets of 3. Belt felt really tight as well so definitely a bit more of a stomach on me atm haha. I got to 5 sets and the 5th set felt pretty solid, think because that set I did a bit more of a narrower stance. So I said to myself I'll just keep going and try and push out 7-10 sets but the 6th set jus felt like shit for some reason. Didn't do the narrow stance and I dunno it just felt really bad. So dropped it down to 125kg for some pause rep sets which were like 3-5 seconds each rep and tough as hell as well.

    Was going to do seated leg curls next but surprise surprise the machine was out of order again. So did some leg extensions which were hard after the squats, ony managed sets of 72kg for 8 reps, just to put it in contrast before I left I was doing like 77-86kg sets pretty comfortably but today the last 1-2 reps of each of those 72kg sets were tough and the very last rep was like half a rep. Decided to do some DB Romanians next, my plan was 3 sets with 24kg but couldn't find the 24kg DBs anywhere which was annoying so just did 22kg but it felt a little light but still felt good.

    My diet from now on will probably consist of one meal (dinner) that I probably won't track but won't be a bad meal. Since moving into our new place the missus and I want to start cooking dinners together and each day will be different obviously but just going to be smart about it. I'll still track everything else maybe I'll start tracking them as well but for now I'm just yolo'ing it and maybe it will be good to not be so anal about my macros. Of course when I decide to get back into a deficit I'll be better.
     

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