showdownhero's IF LCHF Bulletproof Log

[Cum Shot]

Where do you get these naked burritos from?

You can find them standing on street corners, usually at night time and back alley lane ways.

 

[showdownhero]

Training:

4th November Pull Workout 84.9kg

Wide Grip Pullups 8,8,8
Double Overhand Grip Barbell Row 60kg 8,8,8
Double Overhand Grip Barbell Shrug 100kg 10,10,10
EZ Bar Bicep Curl 32.5kg 8,7,6
Hanging Leg-Hip Raise (toes to hands) 6,5,4
Neutral Grip Chinups 6,6,5
Seated Incline Dumbbell Hammer Curls 16kg each 6,4,4
Dumbbell Row 46kg each 6,6,5
Weighted Side Bends 25kg 8,8,8

Really awesome workout today, kept my heart rate really high by keeping rest between sets to a minimum. Avg heart rate of 134 for the session is pretty high by

https://i.imgur.com/LtatGbI.png[img]
[img]https://i.imgur.com/xawOIyz.png[img]

Also took a progress shot, got a great pump but still too much body fat for decent definition

[img]https://i.imgur.com/42Okf8F.jpg[img][/QUOTE]

Nutrition:

Pre-Workout

1 Scoop Mesomorph

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

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
144---0----16----0

Lunch (1200)

80g Biltong
150g mozzarella caprese salad
3 fish oil caps
5g creatine

C-----C-----F-----P
815---3----56----74

Dinner

(1600) 30g WPC in full cream milk

(1930) Peri peri chicken breast
50g cashews

C-----C-----F-----P
867--30----43----89

Total

C-----C-----F-----P
1886-36----115----174

3g of fibre 33g net carbs

 

[showdownhero]

Where do you get these naked burritos from? Do you make them yourself?

Yeah make it myself, I cook off beef mince with onions and a spice mix of

ground cumin
ground coriander seeds
garlic
oregano
chilli
paprika
cayenne pepper
salt and pepper

It's a variation of this recipe I posted on my blog a couple of years ago

http://thefitpublican.blogspot.co.uk/2015/08/chilli-beef-with-aged-cheddar-and.html

But instead of grilling cheese on to it I just mix it up with grated cheese and a salad mix to make a "naked burrito"

 

[showdownhero]

Training:

Today's prescription was day 1 of my barbell overhead press linear progression. Which is meant to be 5 set of 5 reps at 60kg but I felt well off the boil and only managed the single rep at 60kg before needing to dial it back to 55kg to squeeze out the 5 sets, this is a significant drop in strength from my last heavy press session on 21/10.

I actually felt the weakest in my core and nearly toppled over backwards when I got my 60kg press overhead. Pretty sure I can put the drop down to low calories for the past couple of days and some really heavy lifting on Thursday and Saturday. Did manage to drop 1.5kg overnight so the calorie deficit is paying off

Considering my strength was a little bit lacking I decided to go high volume and keep the rests periods brief.

5th November Push Workout 83.4kg

Barbell Overhead Press

20kg 6
30kg 2
40kg 1
60kg 1
55kg 3,3,2,2

30kg - 10,9,6
20kg - 7,8 (these 5 sets were meant to be boring but big)

Dumbbell Lateral Raise 16kg each 5,4,4
EZ Bar Front Raise 22.5kg 8,6,6
EZ Bar Upright Row 22.5kg 10,10,10
Straight Arm Lateral Raise 10kg each 6,6,6
Dumbbell Seated Press 16kg each 8,8,8
Dumbbell Pullover 28kg 6,6,6

Obviously disappointed with the pressing but feel like I made up for it with some big volume

Nutrition:

Pre-Workout

1 Scoop Mesomorph

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


Intra-Workout

4g Beta Alanine
4g AAKG

C----C----F----P
27---0----0----7

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
144---0----16----0

Lunch (midday)

Naked Burrito
5g creatine
3 fish oil caps

C-----C-----F-----P
839----23----54----63

Dinner (1900ish)

Roast chicken and veg
40g WPC in whole milk (I had this just before bed to try and maximise MPS)

C-----C-----F-----P
966--42----47----100

Total

C-----C-----F-----P
2036-68----117----181

13g of fibre 55g net carbs

 

[showdownhero]

Training:

6th November Legs Workout 84.5kg

Barbell Back Squats

20kg 10
60kg 1,1
90kg 4,4,4,4

Barbell Front Squats 40kg 5,5,5
Barbell Good Mornings 40kg 10,10,10
Barbell Lunge 20kg 5,5,5
Double Overhand Grip Deadlift 100kg 8,8,8
Calf Raise 70kg 8,8,8

So based of the information in the below 2 videos featuring tom purvis I decided to use today's legs sessions to slightly recalibrate my squat technique with increased width in my stance and (ideally) a more upright position at the bottom of the lift.

This should more directly target the quads and put less strain on my lower back.

https://www.youtube.com/watch?v=Av3LO2GwpAk
https://www.youtube.com/watch?v=KGEKRjlZKf8

I took some vids of my squatting this morning so I'll post them up when I've had a chance to edit them.

Nutrition:

Pre-Workout

1 Scoop Mesomorph

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

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
72----0----8----0

Lunch (midday)

Peri Peri chicken salad
3 fish oil caps
40g WPC in semi skimmed milk (took this at 1600 to maximise MPS)

C-----C-----F-----P
599----29----15----86

Dinner

Met up with a mate visiting from Australia so we went out and had burgers and a few beers/drinks

C-----C-----F-----P
1951-137---58---67

Total

C-----C-----F-----P
2682-169--81----164

3g of fibre 166g net carbs

 

[showdownhero]

Training:

07/11 Rest Day

Nutrition:

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
72----0----8----0

Lunch (midday)

Pork Chop, 2 boiled eggs and broc.c.oli
3 fish oil caps
40g WPC in semi skimmed milk (took this at 1600 to maximise MPS)

C-----C-----F-----P
778--31----38----83

Dinner

250g Sirloin Steak
Caprese Salad

C-----C-----F-----P
1035--1----79----81

Total

C-----C-----F-----P
1885-32----125--164

5g of fibre 27g net carbs

 

[showdownhero]

Training:

8th November Pull Workout 84.5kg

Wide Grip Weighted Pullups +40kg 2 +30kg 3,3
Mixed Grip Barbell Row 100kg 5,3,3
Mixed Grip Barbell Shrug 140kg 8,5,5
Neutral Grip Chinups 8,8,6
Dumbbell Row 50kg each 6,5,5
Lat Pulldown 65kg 8 59kg 8,8,8
Double Overhand Grip Barbell Shrug 100kg 10,6,6

Killed it, vid incoming too

Nutrition:

Pre-Workout

1 Scoop Mesomorph

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


Intra-Workout

4g Beta Alanine
4g AAKG

C----C----F----P
27---0----0----7

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
72----0----8----0

Lunch (midday)

Roast Ham and veg
5g creatine
3 fish oil caps

C-----C-----F-----P
459---19----21----47

Dinner (1800ish)

Mozzarella and Bacon Salad

C-----C-----F-----P
736----4----59----46

Shake (2100ish)

50g WPC in whole milk (I had this just before bed to try and maximise MPS)

C-----C-----F-----P
382----16----14----48

Total

C-----C-----F-----P
1736-42----102--159

7g of fibre 35g net carbs

 

[showdownhero]

Training:

9th November Arms and Abs Workout 84.5kg

Barbell Bicep Curl 40kg 5,4,3
Hanging Leg-Hip Raise (toes to hands) 8,6,6
Seated Incline Hammer Curls 18kg each 6,5,4
Weighted Decline Sit Up 20kg 10,8,8
EZ Bar Preacher Curl 17.5kg 10x7
Weighted Side Bends 30kg 10,6,6
Knee Raise 8,8,8
Cable Bicep Curl 12.5kg each 10,5,5

Nutrition:

Pre-Workout

4g Beta Alanine
4g AAKG

C----C----F----P
27---0----0----7

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
72----0----8----0

Lunch

Lunch was on the run as I was heading to our team building/staff party at midday

50g Cashews
50g WPC in semi skimmed milk
5g creatine
3 fish oil caps

C-----C-----F-----P
649--27----36----55

Dinner

Massive piss up after dinner, didn't get to bed until 3am

C-----C-----F-----P
2646-80----86----93

Total

C-----C-----F-----P
3394-107----130----155

15g of fibre 92g net carbs

Training:

10/11 Rest day (hungover day is probably more accurate)

Nutrition:

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
72----0----8----0

Lunch

50g Cashews
Avocado Salad
100g Rollitos of ham and cheese
5g creatine
3 fish oil caps

C-----C-----F-----P
1023-31----67----60

Dinner

225g Pan Fried Halloumi
40g WPC in whole milk

C-----C-----F-----P
1048-18----69----90

Total

C-----C-----F-----P
2143-49----144----150

27g of fibre 22g net carbs

 

[showdownhero]

Training:

11th November Push Workout

Weighted Narrow Grip Tricep Dips +40kg 3,2,2
Barbell Overhead Press 40kg 6,6,6,6
EZ Bar Skull Crushers 32.5kg 7,5,4
EZ Bar Tricep Extension 22.5kg 12,10,10
Dumbbell Pullovers 28kg 8,8,8
Barbell Close Grip Bench Press 60kg 8,6,6
Bodyweight Dips 5,5,4

Nutrition:

Pre-Workout

1 Scoop Mesomorph

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


Intra-Workout

4g Beta Alanine
4g AAKG

C----C----F----P
27---0----0----7

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
72----0----8----0

Lunch (midday)

180g Sirloin Steak with salad
5g creatine
3 fish oil caps

C-----C-----F-----P
817----31----54----51

Snack (1600ish) 4 hours after lunch for maximum MPS

30g WPC in water

C-----C-----F-----P
114----1----2----23

Dinner (2000ish) 4 hours later to maximise MPS

300g peri peri chicken breast
200g grilled br.o.c.c.oli

C-----C-----F-----P
453---24----5----80

Total

C-----C-----F-----P
1543-59----69----172

16g of fibre 43g net carbs

 

[showdownhero]

Training:

12th November Legs Workout 83.6kg

Barbell Low Bar Back Squats

20kg 6
60kg 1,1
80kg 1
90kg 1
100kg 1
120kg 1,1,1
100kg 3,3,3

Barbell Front Squats 50kg 5,4,4
Barbell Good Mornings 50kg 8,8,8
Double Overhand Grip Deadlift 100kg 10,10,10 (accidentally grabbed the bar mixed grip for my 2nd set )
Calf Raise 70kg 10,10,10 50kg 10,10,10

Awesome workout today, experimented with a wider stance and the low bar position and felt a great deal more powerful in the lift.

On my second set at 120kg the bar slipped off my shoulder blades but I managed to save the lift without too much hassle.

Within 3 months I should be up to the big mick standard 180kg no worries just kidding obviously but I do feel like I've got some serious potential in my squatting numbers with this new technique.

Nutrition:

Pre-Workout

1 Scoop Mesomorph

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


Intra-Workout

4g Beta Alanine
4g AAKG

C----C----F----P
27---0----0----7

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
72----0----8----0

Lunch (midday)

300g peri peri chicken breast with salad
5g creatine
3 fish oil caps

C-----C-----F-----P
467----30----4----76

Dinner

200g sirloin
150g mozzarella caprese salad
40g home made cheddar crisps

C-----C-----F-----P
1315-10----106----83

Total

C-----C-----F-----P
1941-43----118----177


9g of fibre 34g net carbs

 

[showdownhero]

Training:

13th November Pull Workout 82.9kg

Wide Grip Pullups 18,4,5
Double Overhand Grip Barbell Row 60kg 7,7,7
Double Overhand Grip Barbell Shrug 100kg 10,10,10
Double Underhand Grip Chinups 8,6,6
Hanging Leg-Hip Raise (toes to hands) 6,5,4
EZ Bar Bicep Curl 32.5kg 8,6,5
Dumbbell Row 40kg each 8,5,5
Weighted Side Bends 25kg 8,8,8

Decent workout today, feeling a bit flat and run down overall though plus I've been having very restless nights sleep on Saturday and Sunday night.

I've been hitting the stims pretty hard and obviously training pretty hard too so I think I'm on the cusp of adrenal fatigue and over training. With all that in mind gonna take a mini stim detox and use that as an opportunity for some well earned deloading workouts. Should be back tearing it up by Friday

Nutrition:

Pre-Workout

1 Scoop Mesomorph

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


Intra-Workout

4g Beta Alanine
4g AAKG

C----C----F----P
27---0----0----7

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
72----0----8----0

Lunch (11:00)

Homemade naked burrito with beef cheddar and salad
5g creatine
3 fish oil caps

C-----C-----F-----P
753----15----50----58

Snack (15:00) 4 hours later to maximise MPS

40g WPC in semi skim milk

C-----C-----F-----P
290----17----8----40

Dinner (19:00) 4 hours later to maximise MPS

280g sirloin with salad

C-----C-----F-----P
651----5----46----60

Total

C-----C-----F-----P
1853-40----112----176


8g of fibre 32g net carbs

 

[showdownhero]

Training:

14th November Deloading Push Workout 82.9kg

Dumbbell Bench Press 30kg each 5,5,5
Dumbbell Overhead Press 20kg each 5,5,5
EZ Bar Skull Crushers 27.5kg 4,4,4
Dumbbell Pullovers 20kg 6,6,6
Dumbbell Pec Fly 12kg each 6,6,6
Dumbbell Lateral Raise 10kg each 7,7,7
Tricep Extension (using plate only) 20kg 6,6,6

Nutrition:

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
72----0----8----0

Lunch (11:00)

Homemade naked burrito with beef cheddar and salad
5g creatine
3 fish oil caps

C-----C-----F-----P
753----15----50----58

Snack (15:00) 4 hours later to maximise MPS

40g WPC in semi skim milk

C-----C-----F-----P
290----17----8----40

Dinner (19:00) 4 hours later to maximise MPS

280g peri peri chicken breast

C-----C-----F-----P
364--11----4----69

Total

C-----C-----F-----P
1479-43----70----167

3g of fibre 40g net carbs

 

[showdownhero]

Training:

15th November Cardio Workout 83.4kg

366 calories burnt
27:32 duration

Heart rate average - 146
Heart rate max - 196

2km treadmill run in 9:00 (pace 4:30 p/km)
2km bike in 4:19 (7/30 resistance)
500m row in 2:19 (1/10 resistance)

Nice session this morning, very proud of myself for hitting pb speed on the treadmill.

Now today is a 24 hour fast until 17:00

Nutrition:

Morning fasted cardio and then a 24 hour fast (BP coffee doesn't count)

Lunch

Bullet Proof Coffee

C-----C-----F-----P
144----0----16----0

Dinner

150g mozzarella in a caprese salad
280g peri peri chicken breast with coleslaw
3 Fish Oil Caps
5g creatine

C-----C-----F-----P
1106-18----71----97

Total

C-----C-----F-----P
1250-18----87----97

2g of fibre so 16g net carbs

 

[Shrek]

Training:


Nutrition:

Pre-Workout

1 Scoop Mesomorph

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


Intra-Workout

4g Beta Alanine
4g AAKG

C----C----F----P
27---0----0----7

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
72----0----8----0

Lunch (11:00)

Homemade naked burrito with beef cheddar and salad
5g creatine
3 fish oil caps

C-----C-----F-----P
753----15----50----58

Snack (15:00) 4 hours later to maximise MPS

40g WPC in semi skim milk

C-----C-----F-----P
290----17----8----40

Dinner (19:00) 4 hours later to maximise MPS

280g sirloin with salad

C-----C-----F-----P
651----5----46----60

Total

C-----C-----F-----P
1853-40----112----176


8g of fibre 32g net carbs

Mesomorph has 60 cals???

 

[showdownhero]

Mesomorph has 60 cals???

The nutrition label says no cals but it contains aminos (beta alanine, aakg) and creatine so it must have something

60 cals is a bit of a stab in the dark tbh

 

[Shrek]

Waaaaay to much. I bet it has less than 10.

 

[showdownhero]

Bulk Update

Training:

16th November Deloading Legs Workout 83.4kg

Barbell Low Bar Back Squats 60kg 4,4,4
Double Overhand Grip Deadlift 80kg 6,6,6
Barbell Front Squats 20kg 5,5,5
Barbell Good Mornings 30kg 6,6,6
Barbell Lunge 10kg 4,4,5
Calf Raise 30kg 10,10,10

Had some spare time at the end of the workout so I did some extra low bar squats to do some extra work on my technique because it's a relatively new addition to my routine.

Barbell Low Bar Back Squats 40kg 5,5,5,5

Nutrition:

Pre-Workout

4g Beta Alanine
4g AAKG

C----C----F----P
27---0----0----7


Breakfast

Bullet Proof Coffee

C-----C-----F-----P
72----0----8----0

Lunch

Naked Burrito

C-----C-----F-----P
775----15----54----56

Dinner

Peri Peri Chicken and Coleslaw

C-----C-----F-----P
420----17----20----41

Snacks

50g whey in semi skimmed milk

C----C----F----P
328----17----8----48


Total

C-----C-----F-----P
1622----49----90----152


Training:

17th November Deloading Pull Workout 82.8kg

Wide Grip Pullups 4,4,4
Double Overhand Grip Barbell Row 40kg 6,6,6
Double Overhand Grip Barbell Shrug 80kg 6,6,6
Decline Situps 6,6,6
EZ Bar Bicep Curls 17.5kg 5,5,5
Dumbbell Row 28kg each 5,5,5
Seated Incline Dumbbell Hammer Curls 12kg 5,5,5
Lat Pulldown 45kg 6,6,6

Nutrition:

Pre-Workout

4g Beta Alanine
4g AAKG

C----C----F----P
27---0----0----7

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
72----0----8----0

Lunch

Naked Burrito

C-----C-----F-----P
775----15----54----56

Dinner

Pho with mates then a night out of boozing

C-----C-----F-----P
1857----106----39----31

Snacks

40g whey in semi skimmed milk

C----C----F----P
364----16----14----45

Total

C-----C-----F-----P
3095----137----115----139

Training:

18th November Push Workout 82.9kg

Barbell Bench Press

20kg 10
60kg 3
80kg 1,1
100kg 1,1,1
105kg 1
90kg 2,2,2

Barbell Overhead Press 40kg 6,6,6,6
Incline Barbell Bench Press 60kg 6,6,6,6
Dumbbell Pec Fly 18kg each 6,6,5
Dumbbell Pullover 30kg 6,6,6
Dumbbell Bench Press 26kg each 8,6,6,6

Nutrition:

Pre-Workout

1 Scoop Mesomorph

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

Intra-Workout

4g Beta Alanine
4g AAKG

C----C----F----P
27---0----0----7


Breakfast

Bullet Proof Coffee

C-----C-----F-----P
144----0----16----0

Lunch

Caprese Salad

C-----C-----F-----P
532----1----47----27

Dinner

Friends Birthday Dinner, more boozing and crappy food

C-----C-----F-----P
1614----96----51----30

Total

C-----C-----F-----P
2377----100----114----75

Training:

19/11 Rest Day

Nutrition:

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
144----0----16----0

Lunch

Massive plate of Peking Duck with pancakes

C-----C-----F-----P
1216----43----72----98

Dinner

Tuna and Avocado Salad

C-----C-----F-----P
429----5----18----62

Total

C-----C-----F-----P
1789----48----106----160


Training:

20th November Upper Body Workout 83.7kg

Barbell Bench Press 60kg 5,5,5
Double Overhand Grip Barbell Row 60kg 6,6,6
Barbell Press 40kg 6,6,6
Neutral Grip Chinups 6,6,6
Double Overhand Grip Barbell Shrug 80kg 10,10,10
Dips 4,4,4
EZ Bar Bicep Curls 27.5kg 8,7,6
Dumbbell Lateral Raise 14kg 6,5,5
Seated Incline Dumbbell Hammer Curls 16kg 5,5,5

Was meant to do a heavy legs session this morning but wasn't feeling 100% so decided to do some upper body stuff instead.

Nutrition:

Pre-Workout

4g Beta Alanine
4g AAKG

C----C----F----P
27---0----0----7

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
144----0----16----0

Lunch

Naked Burrito

C-----C-----F-----P
775----15----54----56

Dinner

50g Cashews
60g dark choc with 30g peanut butter
250g fried halloumi

C-----C-----F-----P
1654----30----132----79

Snacks

40g whey in semi skimmed milk

C----C----F----P
290----17----8----40

Total

C-----C-----F-----P
2890----62----210----182

Training:

21st November Legs Workout 83.7kg

Barbell Low Bar Back Squats

20kg 6
60kg 1
80kg 1,1
120kg 2,1,1
100kg 3,3,3

Mixed Grip Deadlift 160kg 3,2,2,2
Barbell Front Squats 50kg 3,3,3
Barbell Good Mornings 50kg 6,6,6
Barbell Lunge 20kg 5,5,5

Annoying workout this morning, some gimp was using the platform (wooden floorboards) squat rack so I had to use one with rubber matting underneath which is annoying because it has a fair bit of give and leads to an unpleasant uneasy feeling. Then 2 minutes before I was about to shift to the deadlifting platform the same gimp moved there to do 3 rep sets of 60kg sumo deadlifts.

Was also left a little bit hollow by not being able to push out more reps of 120kg squats, was hoping for a 3 rep set but alas I guess I'm still getting accustomed to the low bar setup. Overall volume was pretty satisfying even with the low rep ranges.

Just gotta keep on keeping on.

Nutrition:

Pre-Workout

1 Scoop Mesomorph

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

Intra-Workout

4g Beta Alanine
4g AAKG

C----C----F----P
27---0----0----7


Breakfast

Bullet Proof Coffee

C-----C-----F-----P
72----0----8----0

Lunch

Naked Burrito

C-----C-----F-----P
775----15----54----56

Dinner

Peri Peri Chicken with Coleslaw

C-----C-----F-----P
558----18----24----66

Snacks

40g WPC in whole milk

C-----C-----F-----P
344----16----14----40

Total

C-----C-----F-----P
1836----52----100----180

Training:

22nd November Pull Workout 83.3kg

Wide Grip Weighted Pullups +40kg 3,2,2
Mixed Grip Barbell Row 100kg 5,4,4
Mixed Grip Barbell Shrug 140kg 8,6,6
Weighted Neutral Grip Chinups +20kg 4,3,3
Dumbbell Row 50kg each 6,5,4
Lat Pulldown 59kg 8,8,8

Nutrition:

Pre-Workout

1 Scoop Mesomorph

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

Intra-Workout

4g Beta Alanine
4g AAKG

C----C----F----P
27---0----0----7


Breakfast

Bullet Proof Coffee

C-----C-----F-----P
72----0----8----0

Lunch

Naked Burrito with guac

C-----C-----F-----P
988----21----75----58

Dinner

Dark Choc with Peanut Butter
Peri Peri Chicken with Coleslaw and Bacon

C-----C-----F-----P
1285----25----85----97

Snacks



C-----C-----F-----P


Total

C-----C-----F-----P
2432----49----168----173

Training:

23rd November Arms and Abs Workout 83.3kg

Barbell Bicep Curl 45kg 4,3,3
Hanging Leg-Hip Raise (toes to hands) 10,6,6
Seated Incline Hammer Curls 20kg each 4,4,4
Weighted Decline Sit Up 30kg 3 24kg 4,3
EZ Bar Preacher Curl 22.5kg 10,10,10 17.5kg 10,10,10,10
Weighted Side Bends 30kg 10,6,6
Knee Raise 8,8,8

Nutrition:

Pre-Workout

4g Beta Alanine
4g AAKG

C----C----F----P
27---0----0----7


Breakfast

Bullet Proof Coffee

C-----C-----F-----P
72----0----8----0

Lunch

Naked Burrito with guac

C-----C-----F-----P
960----24----72----57

Dinner

Caprese Salad
200g Sirloin Steak

C-----C-----F-----P
934----1----72----70

Snacks

50g cashew nuts
40g WPC in semi skimmed milk

C-----C-----F-----P
510----17----30----43

Total

C-----C-----F-----P
2503----42----182----177


Training:

24th November Cardio Workout 83.7kg

330 calories burnt
20:05 duration

Heart rate average - 166
Heart rate max - 187

Distance - 3.8km
Pace - 5:17 min/km

Nutrition:

Morning fasted cardio and then a 24 hour fast (BP coffee doesn't count)

Lunch

Bullet Proof Coffee

C-----C-----F-----P
144----0----16----0

Dinner

240g Sirloin steak
4 cheddar home made crisps
40g WPC in whole milk

C-----C-----F-----P
993----17----58----102

Total

C-----C-----F-----P
1137----17----74----102

Training:

25th November Push Workout 82.8kg

Barbell Overhead Press

20kg 10
30kg 3,3
40kg 1,1
60kg 1
55kg 3,3,3
60kg 1

30kg - 10,10,8,7,6 (boring but big)

Dumbbell Lateral Raise 16kg each 6,4,4
EZ Bar Front Raise 25kg 8,7,6
EZ Bar Upright Row 25kg 10,10,10
Straight Arm Lateral Raise 10kg each 5,5,5
Dumbbell Seated Press 16kg each 10,10,7

Realised what I've been doing wrong with my pressing and not been able to progress. Not leaning back enough, now before the strict form police come in here and tell me everything that's wrong with that, I understand that it decreases the load on the anterior deltoids while incorporating some pectoral activation. However for the purposes of increasing the power in the lift I'm going to aim for the old powerlifting style of pressing as seen here.

So whilst I was a little bit downtrodden at another heavy press day without progress I'm happy to have made some inroads into understanding why

Nutrition:

Pre-Workout

1 Scoop Mesomorph

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

Intra-Workout

4g Beta Alanine
4g AAKG

C----C----F----P
27---0----0----7


Breakfast

Bullet Proof Coffee

C-----C-----F-----P
144----0----16----0

Lunch

Tesco - Spinach & Ricotta Filled Chicken Breast Fillets
Tesco - Chicken With Prosciutto & Mozzarella
Coleslaw

C-----C-----F-----P
1171----24----68----114

Dinner

Home made chicken parmiganas
zucchini chips
massive salad

C-----C-----F-----P
753----2----56----61

Snacks



C-----C-----F-----P


Total

C-----C-----F-----P
2155----29----140----193

Training:

26th November Legs Workout 82.3kg

Mixed Grip Barbell Deadlift

100kg 5
140kg 1,1
200kg 1 (first was real smooth, went for a second single but failed)
180kg 2,2,2
160kg 3,3

Barbell Squat 75kg 6,6,9,9 (was meant to beDay 2 Linear Progression 9x3 @ 60% 1RM, but I was really gassed after deads and it took me a bit to find my feet)
Barbell Good Mornings 60kg 6,6,6
Barbell Lunge 20kg 5,5,5
Calf Raise 80kg 6,6,6 40kg 40

Got a video of the 200kg Deadlift

Nutrition:

Pre-Workout

1 Scoop Mesomorph

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

Intra-Workout

4g Beta Alanine
4g AAKG

C----C----F----P
27---0----0----7


Breakfast

Bullet Proof Coffee

C-----C-----F-----P
72----0----8----0

Lunch

Naked Burrito

C-----C-----F-----P
743----10----53----56

Dinner

Had friends over for dinner, ate lots of meatballs and drank lots of wine

C-----C-----F-----P
1537----65----73----65

Snacks

40g WPC in Whole Milk

C-----C-----F-----P
391----16----17----45


Total

C-----C-----F-----P
2830----94----151----184

Training:

27th November Cardio Workout 83.1kg

393 calories burnt
21:47 duration

Heart rate average - 173
Heart rate max - 190

Distance - 4.18km
Pace - 5:13 min/km

My PB in pace is 4:52 so whilst I'm a little way away from that it still feels good to be getting some good Cardio sessions under my belt before doing some water skiing back in aus for xmas.

Best thing about today was the avg heart rate of 173, that kind of intensity pays dividends to health, fitness and strength across the board.

Nutrition:

Morning fasted cardio and then a 24 hour fast (BP coffee doesn't count)

Lunch

Bullet Proof Coffee

C-----C-----F-----P
144----0----16----0

Dinner

250g fried halloumi
50g WPC in whole milk

C-----C-----F-----P
1192----18----79----103

Total

C-----C-----F-----P
1336----18----95----103


Training:

28th November Pull Workout 82.4kg

Weighted Underhand Grip Chinups

Bodyweight 3,3,1
+20kg 1
+60kg failed attempt
+50kg 1

Then my belt broke

Bodyweight 15,10,8

Mixed Grip Barbell Row 100kg 4,4,4
Double Overhand Grip Barbell Shrug 100kg 12,12,12,12
EZ Bar Bicep Curl 27.5kg 10,9,7
Straight Bar Wide Grip Pullups 8,7,6

Here's a pic of my broken belt

Have a video of my chins which I'll post up

Was surprised how much different I felt doing rows after chins when I normally do them after pull ups. Technically chins and pulls are both lat exercises but I definitely feel the chins activating the rhomboids more.

Nutrition:

Pre-Workout

1 Scoop Mesomorph

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

Intra-Workout

4g Beta Alanine
4g AAKG

C----C----F----P
27---0----0----7


Breakfast

Bullet Proof Coffee

C-----C-----F-----P
72----0----8----0

Lunch

Naked Burrito with guac

C-----C-----F-----P
1044----24----78----64

Dinner

58g cashew nuts
50g WPC in water
150g peri peri chicken

C-----C-----F-----P
775----27----34----87

Snacks



C-----C-----F-----P



Total

C-----C-----F-----P
1978----54----120----169

 

[showdownhero]

Bulk Update

Training:

16th November Deloading Legs Workout 83.4kg

Barbell Low Bar Back Squats 60kg 4,4,4
Double Overhand Grip Deadlift 80kg 6,6,6
Barbell Front Squats 20kg 5,5,5
Barbell Good Mornings 30kg 6,6,6
Barbell Lunge 10kg 4,4,5
Calf Raise 30kg 10,10,10

Had some spare time at the end of the workout so I did some extra low bar squats to do some extra work on my technique because it's a relatively new addition to my routine.

Barbell Low Bar Back Squats 40kg 5,5,5,5

Nutrition:

Pre-Workout

4g Beta Alanine
4g AAKG

C----C----F----P
27---0----0----7


Breakfast

Bullet Proof Coffee

C-----C-----F-----P
72----0----8----0

Lunch

Naked Burrito

C-----C-----F-----P
775----15----54----56

Dinner

Peri Peri Chicken and Coleslaw

C-----C-----F-----P
420----17----20----41

Snacks

50g whey in semi skimmed milk

C----C----F----P
328----17----8----48


Total

C-----C-----F-----P
1622----49----90----152


Training:

17th November Deloading Pull Workout 82.8kg

Wide Grip Pullups 4,4,4
Double Overhand Grip Barbell Row 40kg 6,6,6
Double Overhand Grip Barbell Shrug 80kg 6,6,6
Decline Situps 6,6,6
EZ Bar Bicep Curls 17.5kg 5,5,5
Dumbbell Row 28kg each 5,5,5
Seated Incline Dumbbell Hammer Curls 12kg 5,5,5
Lat Pulldown 45kg 6,6,6

Nutrition:

Pre-Workout

4g Beta Alanine
4g AAKG

C----C----F----P
27---0----0----7

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
72----0----8----0

Lunch

Naked Burrito

C-----C-----F-----P
775----15----54----56

Dinner

Pho with mates then a night out of boozing

C-----C-----F-----P
1857----106----39----31

Snacks

40g whey in semi skimmed milk

C----C----F----P
364----16----14----45

Total

C-----C-----F-----P
3095----137----115----139

Training:

18th November Push Workout 82.9kg

Barbell Bench Press

20kg 10
60kg 3
80kg 1,1
100kg 1,1,1
105kg 1
90kg 2,2,2

Barbell Overhead Press 40kg 6,6,6,6
Incline Barbell Bench Press 60kg 6,6,6,6
Dumbbell Pec Fly 18kg each 6,6,5
Dumbbell Pullover 30kg 6,6,6
Dumbbell Bench Press 26kg each 8,6,6,6

Nutrition:

Pre-Workout

1 Scoop Mesomorph

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

Intra-Workout

4g Beta Alanine
4g AAKG

C----C----F----P
27---0----0----7


Breakfast

Bullet Proof Coffee

C-----C-----F-----P
144----0----16----0

Lunch

Caprese Salad

C-----C-----F-----P
532----1----47----27

Dinner

Friends Birthday Dinner, more boozing and crappy food

C-----C-----F-----P
1614----96----51----30

Total

C-----C-----F-----P
2377----100----114----75

Training:

19/11 Rest Day

Nutrition:

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
144----0----16----0

Lunch

Massive plate of Peking Duck with pancakes

C-----C-----F-----P
1216----43----72----98

Dinner

Tuna and Avocado Salad

C-----C-----F-----P
429----5----18----62

Total

C-----C-----F-----P
1789----48----106----160


Training:

20th November Upper Body Workout 83.7kg

Barbell Bench Press 60kg 5,5,5
Double Overhand Grip Barbell Row 60kg 6,6,6
Barbell Press 40kg 6,6,6
Neutral Grip Chinups 6,6,6
Double Overhand Grip Barbell Shrug 80kg 10,10,10
Dips 4,4,4
EZ Bar Bicep Curls 27.5kg 8,7,6
Dumbbell Lateral Raise 14kg 6,5,5
Seated Incline Dumbbell Hammer Curls 16kg 5,5,5

Was meant to do a heavy legs session this morning but wasn't feeling 100% so decided to do some upper body stuff instead.

Nutrition:

Pre-Workout

4g Beta Alanine
4g AAKG

C----C----F----P
27---0----0----7

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
144----0----16----0

Lunch

Naked Burrito

C-----C-----F-----P
775----15----54----56

Dinner

50g Cashews
60g dark choc with 30g peanut butter
250g fried halloumi

C-----C-----F-----P
1654----30----132----79

Snacks

40g whey in semi skimmed milk

C----C----F----P
290----17----8----40

Total

C-----C-----F-----P
2890----62----210----182

Training:

21st November Legs Workout 83.7kg

Barbell Low Bar Back Squats

20kg 6
60kg 1
80kg 1,1
120kg 2,1,1
100kg 3,3,3

Mixed Grip Deadlift 160kg 3,2,2,2
Barbell Front Squats 50kg 3,3,3
Barbell Good Mornings 50kg 6,6,6
Barbell Lunge 20kg 5,5,5

Annoying workout this morning, some gimp was using the platform (wooden floorboards) squat rack so I had to use one with rubber matting underneath which is annoying because it has a fair bit of give and leads to an unpleasant uneasy feeling. Then 2 minutes before I was about to shift to the deadlifting platform the same gimp moved there to do 3 rep sets of 60kg sumo deadlifts.

Was also left a little bit hollow by not being able to push out more reps of 120kg squats, was hoping for a 3 rep set but alas I guess I'm still getting accustomed to the low bar setup. Overall volume was pretty satisfying even with the low rep ranges.

Just gotta keep on keeping on.

Nutrition:

Pre-Workout

1 Scoop Mesomorph

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

Intra-Workout

4g Beta Alanine
4g AAKG

C----C----F----P
27---0----0----7


Breakfast

Bullet Proof Coffee

C-----C-----F-----P
72----0----8----0

Lunch

Naked Burrito

C-----C-----F-----P
775----15----54----56

Dinner

Peri Peri Chicken with Coleslaw

C-----C-----F-----P
558----18----24----66

Snacks

40g WPC in whole milk

C-----C-----F-----P
344----16----14----40

Total

C-----C-----F-----P
1836----52----100----180

Training:

22nd November Pull Workout 83.3kg

Wide Grip Weighted Pullups +40kg 3,2,2
Mixed Grip Barbell Row 100kg 5,4,4
Mixed Grip Barbell Shrug 140kg 8,6,6
Weighted Neutral Grip Chinups +20kg 4,3,3
Dumbbell Row 50kg each 6,5,4
Lat Pulldown 59kg 8,8,8

Nutrition:

Pre-Workout

1 Scoop Mesomorph

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

Intra-Workout

4g Beta Alanine
4g AAKG

C----C----F----P
27---0----0----7


Breakfast

Bullet Proof Coffee

C-----C-----F-----P
72----0----8----0

Lunch

Naked Burrito with guac

C-----C-----F-----P
988----21----75----58

Dinner

Dark Choc with Peanut Butter
Peri Peri Chicken with Coleslaw and Bacon

C-----C-----F-----P
1285----25----85----97

Snacks



C-----C-----F-----P


Total

C-----C-----F-----P
2432----49----168----173

Training:

23rd November Arms and Abs Workout 83.3kg

Barbell Bicep Curl 45kg 4,3,3
Hanging Leg-Hip Raise (toes to hands) 10,6,6
Seated Incline Hammer Curls 20kg each 4,4,4
Weighted Decline Sit Up 30kg 3 24kg 4,3
EZ Bar Preacher Curl 22.5kg 10,10,10 17.5kg 10,10,10,10
Weighted Side Bends 30kg 10,6,6
Knee Raise 8,8,8

Nutrition:

Pre-Workout

4g Beta Alanine
4g AAKG

C----C----F----P
27---0----0----7


Breakfast

Bullet Proof Coffee

C-----C-----F-----P
72----0----8----0

Lunch

Naked Burrito with guac

C-----C-----F-----P
960----24----72----57

Dinner

Caprese Salad
200g Sirloin Steak

C-----C-----F-----P
934----1----72----70

Snacks

50g cashew nuts
40g WPC in semi skimmed milk

C-----C-----F-----P
510----17----30----43

Total

C-----C-----F-----P
2503----42----182----177


Training:

24th November Cardio Workout 83.7kg

330 calories burnt
20:05 duration

Heart rate average - 166
Heart rate max - 187

Distance - 3.8km
Pace - 5:17 min/km

Nutrition:

Morning fasted cardio and then a 24 hour fast (BP coffee doesn't count)

Lunch

Bullet Proof Coffee

C-----C-----F-----P
144----0----16----0

Dinner

240g Sirloin steak
4 cheddar home made crisps
40g WPC in whole milk

C-----C-----F-----P
993----17----58----102

Total

C-----C-----F-----P
1137----17----74----102

Training:

25th November Push Workout 82.8kg

Barbell Overhead Press

20kg 10
30kg 3,3
40kg 1,1
60kg 1
55kg 3,3,3
60kg 1

30kg - 10,10,8,7,6 (boring but big)

Dumbbell Lateral Raise 16kg each 6,4,4
EZ Bar Front Raise 25kg 8,7,6
EZ Bar Upright Row 25kg 10,10,10
Straight Arm Lateral Raise 10kg each 5,5,5
Dumbbell Seated Press 16kg each 10,10,7

Realised what I've been doing wrong with my pressing and not been able to progress. Not leaning back enough, now before the strict form police come in here and tell me everything that's wrong with that, I understand that it decreases the load on the anterior deltoids while incorporating some pectoral activation. However for the purposes of increasing the power in the lift I'm going to aim for the old powerlifting style of pressing as seen here.

So whilst I was a little bit downtrodden at another heavy press day without progress I'm happy to have made some inroads into understanding why

Nutrition:

Pre-Workout

1 Scoop Mesomorph

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

Intra-Workout

4g Beta Alanine
4g AAKG

C----C----F----P
27---0----0----7


Breakfast

Bullet Proof Coffee

C-----C-----F-----P
144----0----16----0

Lunch

Tesco - Spinach & Ricotta Filled Chicken Breast Fillets
Tesco - Chicken With Prosciutto & Mozzarella
Coleslaw

C-----C-----F-----P
1171----24----68----114

Dinner

Home made chicken parmiganas
zucchini chips
massive salad

C-----C-----F-----P
753----2----56----61

Snacks



C-----C-----F-----P


Total

C-----C-----F-----P
2155----29----140----193

Training:

26th November Legs Workout 82.3kg

Mixed Grip Barbell Deadlift

100kg 5
140kg 1,1
200kg 1 (first was real smooth, went for a second single but failed)
180kg 2,2,2
160kg 3,3

Barbell Squat 75kg 6,6,9,9 (was meant to beDay 2 Linear Progression 9x3 @ 60% 1RM, but I was really gassed after deads and it took me a bit to find my feet)
Barbell Good Mornings 60kg 6,6,6
Barbell Lunge 20kg 5,5,5
Calf Raise 80kg 6,6,6 40kg 40

Got a video of the 200kg Deadlift

Nutrition:

Pre-Workout

1 Scoop Mesomorph

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

Intra-Workout

4g Beta Alanine
4g AAKG

C----C----F----P
27---0----0----7


Breakfast

Bullet Proof Coffee

C-----C-----F-----P
72----0----8----0

Lunch

Naked Burrito

C-----C-----F-----P
743----10----53----56

Dinner

Had friends over for dinner, ate lots of meatballs and drank lots of wine

C-----C-----F-----P
1537----65----73----65

Snacks

40g WPC in Whole Milk

C-----C-----F-----P
391----16----17----45


Total

C-----C-----F-----P
2830----94----151----184

Training:

27th November Cardio Workout 83.1kg

393 calories burnt
21:47 duration

Heart rate average - 173
Heart rate max - 190

Distance - 4.18km
Pace - 5:13 min/km

My PB in pace is 4:52 so whilst I'm a little way away from that it still feels good to be getting some good Cardio sessions under my belt before doing some water skiing back in aus for xmas.

Best thing about today was the avg heart rate of 173, that kind of intensity pays dividends to health, fitness and strength across the board.

Nutrition:

Morning fasted cardio and then a 24 hour fast (BP coffee doesn't count)

Lunch

Bullet Proof Coffee

C-----C-----F-----P
144----0----16----0

Dinner

250g fried halloumi
50g WPC in whole milk

C-----C-----F-----P
1192----18----79----103

Total

C-----C-----F-----P
1336----18----95----103


Training:

28th November Pull Workout 82.4kg

Weighted Underhand Grip Chinups

Bodyweight 3,3,1
+20kg 1
+60kg failed attempt
+50kg 1

Then my belt broke

Bodyweight 15,10,8

Mixed Grip Barbell Row 100kg 4,4,4
Double Overhand Grip Barbell Shrug 100kg 12,12,12,12
EZ Bar Bicep Curl 27.5kg 10,9,7
Straight Bar Wide Grip Pullups 8,7,6

Here's a pic of my broken belt

Have a video of my chins which I'll post up

Was surprised how much different I felt doing rows after chins when I normally do them after pull ups. Technically chins and pulls are both lat exercises but I definitely feel the chins activating the rhomboids more.

Nutrition:

Pre-Workout

1 Scoop Mesomorph

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

Intra-Workout

4g Beta Alanine
4g AAKG

C----C----F----P
27---0----0----7


Breakfast

Bullet Proof Coffee

C-----C-----F-----P
72----0----8----0

Lunch

Naked Burrito with guac

C-----C-----F-----P
1044----24----78----64

Dinner

58g cashew nuts
50g WPC in water
150g peri peri chicken

C-----C-----F-----P
775----27----34----87

Snacks



C-----C-----F-----P



Total

C-----C-----F-----P
1978----54----120----169

 

[showdownhero]

Training:

29th November Cardio Workout 82.4kg

387 calories burnt
23:30 duration

Heart rate average - 167
Heart rate max - 182

Distance - 4.20km
Pace - 5:36 min/km

Fair bit slower than Monday but I don't care about that. Haven't been running much at all recently so not surprising my recovery rate is on the slow side

Nutrition:

Morning fasted cardio and then a 24 hour fast (BP coffee doesn't count)

Lunch

Bullet Proof Coffee

C-----C-----F-----P
72----0----8----0


Dinner

150g mozzarella in a caprese salad
300g peri peri chicken breast
20g biltong
40g 85% dark choc
3 Fish Oil Caps
5g creatine

C-----C-----F-----P
1064-12----62----114

Total

C-----C-----F-----P
1136-12----70----114

4g of fibre so 8g net carbs[

 

[showdownhero]

Training:

30th November Push Workout 82.0kg

Weighted Narrow Grip Tricep Dips +30kg 5,5,5
Barbell Overhead Press 40kg 6,6,6,6
EZ Bar Skull Crushers 35kg 4,4,4
EZ Bar Tricep Extension 30kg 8,6,6
Barbell Close Grip Bench Press 60kg 6,6,6
Dumbbell Pullovers 30kg 8,5,5
Bodyweight Dips 4,4,4

Nutrition:

Pre-Workout

1 Scoop Mesomorph

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


Intra-Workout

4g Beta Alanine
4g AAKG

C----C----F----P
27---0----0----7

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
72----0----8----0

Lunch (11:00)

Homemade naked burrito with beef cheddar and guac
3 fish oil caps

C-----C-----F-----P
950--22----72----56

Snack (15:00) 4 hours later to maximise MPS

45g WPC in water

C-----C-----F-----P
175----2----3----35

Dinner (19:00) 4 hours later to maximise MPS

230g sirloin with bourban glazed ribs and beans

C-----C-----F-----P
837--20----51----78

Total

C-----C-----F-----P
2121-47----134----187


14g of fibre 33g net carbs