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Training:
25th October Heavy Weight/Low Rep Legs Workout

Squats 110kg 3 100kg 3,3
Mixed Grip Deadlift 140kg 5,4,4
Leg Press 150kg (100kg in plates and 50kg "starting weight") 5,5,5
Barbell Good Mornings 20kg 10,10,10
Barbell Lunge 20kg 7,5,5

Still feeling a bit wobbly under the 110kg Squat but 100kg feels great. Deadlifts were super strong.

Nutrition:

Pre-Workout

USP Labs Jack3d 2 scoops

C-----C-----F-----P
60----3----0----11

Intra-workout

3.5g Myprotein Beta Alanine
3.5g Myprotein AAKG

C----C----F----P
23----0----0----6

Post workout

10g Myprotein BCAA

C-----C-----F-----P
41----0----0----9

Breakfast

75g Frosties in Skim Milk
50g WPC in Skim Milk
3 Slice White Bread Toasted with Jam

C-----C-----F-----P
909--160---4----53

Lunch

Shepherd's Pie

C-----C-----F-----P
451---33---19----33

Dinner
Cheesey Omelette with Back Bacon
35g WPC in Skim Milk
3 Fish Oil Caps

C-----C-----F-----P
620---3----37----66

Drinks

Went out for some drinks with a mate, vodka only in sugar free soft drink

C-----C-----F-----P
290----0----0----0

Total

C-----C-----F-----P
2394-199---60---178
 
Training:
27th October Light Weight/High Rep Pull Workout

Wide Grip Pullups 14,6,4
Double Overhand Grip Barbell Rows 70kg 8,7,6
Barbell Bicep Curls 35kg 6 30kg 8,7
Barbell Shrug 100kg 9,7,6
Dumbbell Incline Hammer Curl 16kg each 9,6,6
Hanging Leg-Hip Raise (toes to hands) 6,5,5

Nutrition:

Breakfast

Bullet Proof Coffee and 3 Fish Oil Caps

C-----C-----F-----P
279---0----31----0

Lunch

Roast Turkey with Carrots, Cauliflower and Stuffing

C-----C-----F-----P
381--25----6----59

Pre-workout

3.5g Myprotein AAKG
3.5g Myprotein Beta Alanine
5g Myprotein Creatine Monohydrate

C-----C-----F-----P
43----0----0----11

Dinner

Large Pizza

C-----C-----F-----P
2452-183---141--86

Total

C-----C-----F-----P
3155-208---178--156

Started with 5g Creatine from today

Another PM gym session, great workout and another thoroughly enjoyed pizza :)
 
Training:
27th October Cardio Workout

Total time: 33:44
Calories Burnt: 324

Run
Distance: 2km
Incline: (mostly zero)
Time: 13:00 minutes
Pace: variable

Legs still stiff and sore from heavy squats and deads a couple of days ago. Felt like I was running with lead boots.

Tabata Row (8 bouts)
Distance: 799 metres
Resistance: 10/10

Loss of 35 metres vs my last Tabata effort, went too hard to early and cdidn't have anything left towards the end
Did my cardio after work so no fast today, still kept carbs very low so it was definitely a low insulin day to keep with my carb cycling efforts.

Nutrition:

Breakfast

Bullet Proof Coffee and 3 Fish Oil Caps

C-----C-----F-----P
279---0----31----0

Lunch

Naked Burrito
35g Myprotein Impact WPC in water

C-----C-----F-----P
637---20---36----72

Dinner

50g Cashews
250g Pan Fried Halloumi
Meatza with a side of carrot spaghetti
10g Myprotein Creatine Monohydrate

C-----C-----F-----P
1849-30----136--124

Total

C-----C-----F-----P
2765--50---203--196

Almost perfect cardio day for me macro wise. Very very happy with it
 
Love them Tabata Rows. My problem is I make too much noise and people look :D
 
Training:
28th October Heavy Weight/Low Rep Push Workout 85.6kg

Weighted Narrow Grip Tricep Dips +30kg 5,4,3
Seated Barbell Shoulder Press 55kg 4,3,2
Close Grip Barbell Bench Press 80kg 6,4,4
Dumbbell Lateral Raise 16kg each 8,6,5
Dumbbell Pec Fly 16kg each 7,5,5
EZ Bar Skull Crushers 27.5kg 12,10,7

Such an awesome workout

Nutrition:

Pre-Workout

USP Labs Jack3d 2 scoops
5g Myprotein Creatine Monohydrate

C-----C-----F-----P
101----3----0----21

Intra-workout

3.5g Myprotein Beta Alanine
3.5g Myprotein AAKG

C----C----F----P
23----0----0----6

Post workout

10g Myprotein BCAA

C-----C-----F-----P
41----0----0----9

Breakfast

75g Frosties in Skim Milk
50g WPC in Skim Milk
3 Slice White Bread Toasted with Jam

C-----C-----F-----P
1001-165---5----67

Lunch

Roast Chicken with mayonnaise

C-----C-----F-----P
504---1----27----66

After work drinks

50ml Scotch on the rocks

C-----C-----F-----P
115----0----0----0

Dinner
Naked Burrito with Guacamole
3 Fish Oil Caps

C-----C-----F-----P
1115-18----90----62

Total

C-----C-----F-----P
2900-187--122---231

Pretty much a perfect day carb cycling wise (except for the scotch but IDGAF), calories pretty much spot on too.
 
Training:
29th October Light Weight/High Rep Legs Workout 84.8kg

Squats 80kg 8,7,6
Mixed Grip Deadlift 110kg 8,7,6
Leg Press 150kg (100kg in plates and 50kg "starting weight") 6,5,5
Barbell Good Mornings 20kg 15,12,12
Barbell Lunge 20kg 8,5,5

feelsgoodman

Nutrition:

Pre-Workout

5g Myprotein Creatine Monohydrate
3.5g Myprotein Beta Alanine
3.5g Myprotein AAKG

C-----C-----F-----P
43----0----0----11

Post workout

10g Myprotein BCAA

C-----C-----F-----P
41----0----0----9

Breakfast

75g Frosties in Skim Milk
50g WPC in Skim Milk
240g Fruit Salad

C-----C-----F-----P
724----113----3----55
[MENTION=18767]simo74[/MENTION] supermarket currently sold out of frosties :(, switching to cocopops for now

Lunch

Cheesey Omelette with Bacon

C-----C-----F-----P
434----1----30----38

Dinner
Naked Burrito with Guacamole
3 Fish Oil Caps

C-----C-----F-----P
1115-18----90----62

Friend's Birthday Party

4 double vodka soda and fresh lime

C-----C-----F-----P
406----0----0----0

Total

C-----C-----F-----P
2763-132---123--175
 
Training:

30/10 Rest Day

Nutrition:

Pizza and Garlic Bread

C-----C-----F-----P
2752-222---157--92

Wasn't really hungry so just smashed a pizza and garlic bread to get some calories into me
 
Training:
31st October Heavy Weight/Low Rep Pull Workout 84.3kg

Wide Grip Weighted Pullups +30kg 4,3,3
Mixed Grip Barbell Rows 100kg 5,3,3
Mixed Grip Barbell Shrug 130kg 6,5,5
Barbell Bicep Curl 30kg 10,8,7
Lat Pulldown 79kg 5,4,4
Cable Row 59kg 7,6,5

Nutrition:

Pre-Workout

5g Myprotein Creatine Monohydrate
USP Labs Jack3d 2 scoops

C-----C-----F-----P
80----3----0----16

Intra-workout

3.5g Myprotein Beta Alanine
3.5g Myprotein AAKG

C----C----F----P
23----0----0----6

Post workout

10g Myprotein BCAA

C-----C-----F-----P
41----0----0----9

Breakfast

75g Coco Pops in Skim Milk
50g WPC in Skim Milk
3 Slice White Bread Toasted with Jam

C-----C-----F-----P
966---156--7----64

Lunch

Beef Stew and a side of Zucchini

C-----C-----F-----P
282----5----11----49

Dinner
Naked Burrito and Guacamole
3 Fish Oil Caps
5g Myprotein Creatine Monohydrate

C-----C-----F-----P
1296-26----104---69

Total

C-----C-----F-----P
2688-190---122--213
 
Training:
1st November Light Weight/High Rep Push Workout 85.2kg

Standing Barbell Shoulder Press 50kg 8,6,5
Barbell Bench Press 80kg 8,5,4
Dumbbell Lateral Raise 14kg each 7,4,4
EZ Bar Skull Crushers 27.5kg 13,10,7
Plate Front Raise 20kg 6,6,6

Nutrition:

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
252----0----28----0

Lunch

200g Rump and Fries

C-----C-----F-----P
870---61----49----47

Pre-workout

3.5g Myprotein AAKG
3.5g Myprotein Beta Alanine
5g Myprotein Creatine Monohydrate

C-----C-----F-----P
43----0----0----11

Dinner

1 GBK Crispy Bacon and Cheese Burger
1 GBK Rump Burger
30g Peanuts

C-----C-----F-----P
1587-109---81----99

XUsms3I.jpg


Total

C-----C-----F-----P
2752-170--158---157
 
Training:

02/11 Rest day

Nutrition:

Breakfast

Bullet Proof Coffee and 3 Fish Oil Caps

C-----C-----F-----P
279---0----31----0

Lunch

Roast Beef and Veg with Yorkshire Pudding

C-----C-----F-----P
470---28----21----47

Dinner

58g Cashews
Mexican Chilli Beef with Cheddar
5g Creatine
40g Dark Choc
30g Peanut Butter

C-----C-----F-----P
1743-33----137--90

Total

C-----C-----F-----P
2492-61----189--137
 
Last edited:
Does that make you a gunner then? I used to live a bit north of London in St. Albans.
 
Does that make you a gunner then? I used to live a bit north of London in St. Albans.
When I moved here my sister got me into supporting palace :) Pride of South London baby

St Albans is fucking nice man, I work in Watford so I've been there a couple of times.
 
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