Training:
Nutrition:
Pre-Workout
4g Beta Alanine
4g AAKG
C----C----F----P
27----0----0----7
Breakfast
Bullet Proof Coffee
C-----C-----F-----P
168----0----20----0
Lunch
Bacon Steak with Roast Courgette
2 Boiled Eggs
50g myprotein Impact Whey in Semi Skim Milk
3 Fish Oil Caps
C-----C-----F-----P
790---12----41----91
Dinner
Sirloin Steak with Vietnamese Salad
C-----C-----F-----P
598---20----31----61
Total
C-----C-----F-----P
1583-32----92----159
7g fibre so 25g net carbs
Fucking awesome workout today. Hard to believe I'm only eating 1500 cals
2nd March Push Workout 84.1kg
Pressing for a body weight OHP
Barbell Overhead Press
60kg - 2,4,3 (3 sets at 85% 1RM) *note should have been 5 sets
30kg - 10,10,10,10,10 (boring but big 5 sets 10 reps 50% 1RM)
Incline Barbell Bench Press 60kg 6,6,6
EZ Bar Skull Crushers 27.5kg 10,8,8
Dumbbell Lateral Raise 18kg each 5,5,4
Dumbbell Pullover 24kg 6,6,6
Dumbbell Front Raise 16kg each 4,4,4
Inspired by @Timeah I'm going to start an increased frequency and progressive overload program for overhead press. Program will be
Day 1: 5 sets 3 reps 85% 1RM (60kg) + boring but big 5 sets 10 reps 50% 1RM (30kg)
Day 2: 4 sets 6 reps 70% 1RM (40kg)
Day 3: 3 sets 9 reps 60% 1RM (35kg)
I'll be increasing the weight by 2.5kg every 3 weeks which will equate to 2 cycles of the above as I will be pressing twice per week.
Also included some dumbbell pullovers inspired by @Fadi let's hope that long head cops a real beating
Nutrition:
Pre-Workout
4g Beta Alanine
4g AAKG
C----C----F----P
27----0----0----7
Breakfast
Bullet Proof Coffee
C-----C-----F-----P
168----0----20----0
Lunch
Bacon Steak with Roast Courgette
2 Boiled Eggs
50g myprotein Impact Whey in Semi Skim Milk
3 Fish Oil Caps
C-----C-----F-----P
790---12----41----91
Dinner
Sirloin Steak with Vietnamese Salad
C-----C-----F-----P
598---20----31----61
Total
C-----C-----F-----P
1583-32----92----159
7g fibre so 25g net carbs