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ok after a half arsed start to the year i figured i'll take the plunge and enter the transformation comp. if this journal is still here in 12 months and ive made some progress then ive been successful regardless...
Current lifts:
Bench - 70kg x 4
Squat - 80kg x 4
Deadlift - 120kg x 1
bearing in mind im returning from an injury and had about 4 months off so my current lifts are not that accurate. prior to injury i was getting repping around 100kg squat, 85kg bench, 130kg dead @72kg and my overall best 1RM's are 125kg squat, 102.5kg bench, 185kg dead @ 84.7kg
i think my approach will be to drop some of the holiday weight im carrying while pushing the big 3 lifts (bench, squat, dead) and getting my cardio up for Tough Mudder in april then from there i guess i'll lean bulk through the rest of the year or something like that.
weight hovered around 75kg last week, waist down 3cm to 83cm. diet was good all week until australia day then was shithouse for a few days. back on track today aiming to lose at least 1cm/1kg this week
Deadlift 80kg x 5
100kg x 3
110kg x 2
120kg x 2
130kg x fail
WG Pull Ups +10kg x 2,2,2,2,2
wore straps on the deads to protect my forearm a bit otherwise its feeling really good. will also probably look at structuring my routine better as it has no real direction at the moment. im thinking 5/3/1 2 day program and 2-3 cardio days. also back on IF as of yesterday to control my calorie intake a bit.
lunch today: chicken, pesto, mushrooms, onion and penne pasta - 881 cals
thanks DKD. im glad you noticed my left kneebone i bulked it up last winter and have spent the summer cutting the fat from it and i reckon it looks pretty shredded. im thinking of doing a bulk on the right knee this year now.
first 5/3/1 session and to be honest i just wasn't feeling energetic today after work.