8th February Rhomboid Focus Pull Workout 86.1kg
Dumbbell Row 60kg each 8,3,3
Wide Grip Pullups 10,7,6
Mixed Grip Barbell Rows 60kg 10,8,8
Mixed Grip Barbell Shrug 100kg 10,8,8
Neutral Grip Chin Ups 8,6,5
EZ Bar Bicep Curls 32.5kg 8,6,5
Used some cargo straps to add 10kg to the dumbbell, my knots need to be a bit better but it worked ok
9th February Cardio Workout 85.7kg
437 calories burnt
30:55 duration
Heart rate average - 152
Heart rate max - 195
2km treadmill run in 9:20 (pace 4:40 p/km)
Followed up with 3km on a bike and 1km low intensity rowing
Fucking nice workout. New PB for 2km run, I'm down from 10:35 to 9:20 in just over a monthanother .4kg weight loss too
Training:
Nutrition:
Morning fasted cardio and then a 24 hour fast (BP coffee doesn't count)
Lunch
Bullet Proof Coffee
C-----C-----F-----P
216----0----24----0
Dinner
250g Wagyu Rump
250g Blade Fillet
Grilled Asaparagus
Mixed Leaf Salad
50g myprotein Impact Whey in Almond Milk
3 Fish Oil Caps
C-----C-----F-----P
1344-28----75----149
Total
C-----C-----F-----P
1560-28----99----149
Come on mate, what's wrong with you Huh! I mean why aren't you just like millions upon millions of people out there feeding the hungry ah? Is it all about you? How about them, don't they need to be fed also?
OK, enough suspense for now.
I'm very proud of your attention to details with your diet mate, I'm also proud of the fact that you're starving what millions of people are feeding on a daily basis, the hungry..., yes the hungry parasites living within each one of us. You Sir are keeping them well under control with that diet of yours that is devoid of white flour and sugary junk..., foods they love and strive on. Well done for feeding and nourishing the One that needs all the food and nourishment he can get, You!
10th February Tricep Dominant Push Workout 86.4kg
Close Grip Barbell Bench Press 90kg 5,4,3
Narrow Grip Tricep Dips 12,10,9
Dumbbell Lateral Raise 18kg each 6,4,4
EZ Bar Skull Crushers 37.5kg 5,4,3
Dumbbell Kickbacks 10kg each 10,10,8
Cable Tricep Pushdown 73kg 5,5,5
Awesome workout
11th February Light Weight/High Rep Legs Workout 85.6kg
Squats 80kg 10,8,6
Mixed Grip Deadlift 100kg 10,10,10
Leg Press 150kg 6,6,6
Barbell Good Mornings 30kg 12,12,12
Barbell Lunge 20kg 10,8,8
Awesome workout, weight falling off too. Living the dream
12th February Lat Focus Pull Workout 86.1kg
Wide Grip Weighted Pullups +40kg 3,3,2
Mixed Grip Barbell Rows 110kg 4,4,3
Mixed Grip Barbell Shrug 140kg 6,6,6
Double Underhand Grip Chin Ups 10,10,8
EZ Bar Bicep Curl 42.5kg 4,3,4
Dumbbell Row 50kg each 6,6,6
Hanging Leg-Hip Raise (toes to hands) 8,6,4
Pretty huge volumes in this workout, happy to have bitten the bullet and included ab workout as my weight is dropping.
Going to start cutting out some back accessories in order to include 2 ab exercises every pull workout but keep my sessions under an hour long
13th February Deltoid Dominant Push Workout 85.5kg
Standing Barbell Press 60kg 4,4,4 - did the first set strict and then the second 2 as a push press
Dips 10,8,8
Dumbbell Lateral Raise 18kg each 6,4,4
Dumbbell Front Raise 16kg each 6,4,4
Dumbbell Press 26kg each 5,4,4
Straight Arm Dumbbell Lateral Raises 10kg each 6,6,6
15th February Deadlift Focus Heavy Weight/Low Rep Legs Workout 86.0kg
Squats 20kg 10 60kg 10 80kg 4 100kg 4,4,4
Mixed Grip Deadlift 80kg 3 100kg 1 180kg 3,3,3
Barbell Good Mornings 40kg 8,8,8
Barbell Lunge 40kg 5,5,5
Leg Press 150kg 6,6,6
Hit my equal PR on deadlifts but I'm low carb and in calorie deficit. Very very happy with that
Watered downOriginal Jacked or watered down version?
Just ordered some mesomorph packed with DMAA goodnessSurely in the UK where roids ate legal you can get full strength????
Good.Just ordered some mesomorph packed with DMAA goodness
16th February Rhomboid Focus Pull Workout 85.5kg
Dumbbell Row 50kg each 15,8,8
Underhand Grip Chin Ups 10,7,6
Mixed Grip Barbell Shrug 100kg 10,10,8
Hanging Leg-Hip Raise (toes to hands) 8,6,4
EZ Bar Bicep Curls 32.5kg 8,6,5
Weighted Decline Sit Up +10kg 10,10,8
17th February Cardio Workout 85.0kg
452 calories burnt
33:48 duration
Heart rate average - 145
Heart rate max - 195
2km treadmill run in 8:57 (pace 4:28 p/km)
2km bike in 4:20 (7/30 resistance)
1km row in 4:27 (5/10 resistance)
Another running PB, 23 seconds quicker than last week
18th February Pec Focus Push Workout 86.2kg
Barbell Bench Press 20kg 10 60kg 3 80kg 1 90kg 1 105kg 2,2 100kg 3
Incline Barbell Bench Press 85kg 3,3,3
Decline Barbell Bench Press 100kg 3,3,3
Dumbbell Pec Fly 18kg each 8,6,5
Dumbbell Bench Press 30kg each 6,5,6
Dips 6,6,5
So woke up this morning a full 1.2kg heavier than yesterdayobviously due to gluconeogenesis from 190g of protein in one sitting as my fast breaking meal last night was hoping to be able to convert my full glycogen into a crushing pec session.
Started off disappointed at only getting 2 reps on my first set of 105kg bench. Overdid the warm up a little (shouldn't have done that 90kg single) so was unable to push out 3 reps, a lesson for next time. However the rest of the session was amazing got a sick pump and had great energy all the way through my exercises.
Super excited at my strength and body transformation at the moment.
Post workout pump selfie
19th February Light Weight/High Rep Legs Workout 84.6kg
Squats 90kg 10,6,5
Mixed Grip Deadlift 100kg 10,10,10
Leg Press 150kg 6,6,6
Barbell Lunge 30kg 5,5,5
Barbell Good Mornings 30kg 12,12,12
105% body weight squat for 10 reps. Happy with that
Weight back down with glycogen depleted too.
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