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And you thought i was sexy before..
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Day Eighteen - Sunday 11th October
From Food: 2620kcal, 119grams protein.
From Supp: 900kcal, 75grams protein.
Overall: 3520kcal, 194grams protein.
Workout
Bench: 1 x 8 x 40, 3 x 8 x 60, 1 x 6 x 62.5
Arnold Press: 3 x 8 x 15
Abs: 2 x 20 Cycle Sits, 3 x 30 Crunches (Ouch), 2 x 15 Leg Lifts
Dips: 4 x 8 Dips
Curls supersetted with Chin Ups: (1 x 10 x 12.5kg, 1 x 8 x Chin Up) x 3
Thoughts
No leg workout as bleep test tomorrow.
From Food: 2620kcal, 119grams protein.
From Supp: 900kcal, 75grams protein.
Overall: 3520kcal, 194grams protein.
Workout
Bench: 1 x 8 x 40, 3 x 8 x 60, 1 x 6 x 62.5
Arnold Press: 3 x 8 x 15
Abs: 2 x 20 Cycle Sits, 3 x 30 Crunches (Ouch), 2 x 15 Leg Lifts
Dips: 4 x 8 Dips
Curls supersetted with Chin Ups: (1 x 10 x 12.5kg, 1 x 8 x Chin Up) x 3
Thoughts
No leg workout as bleep test tomorrow.
Day Nineteen - Monday 12th October
From Food: 3369kcal, 212grams protein.
From Supp: 600kcal, 50grams protein.
Overall: 3969kcal, 262grams protein.
Got level 12.9 on the bleep test, sooo gutted that i got called out before 13. Another rest day tomorrow then going to destroy the weights in the gym. Expecting pb's in bench and squat
.
From Food: 3369kcal, 212grams protein.
From Supp: 600kcal, 50grams protein.
Overall: 3969kcal, 262grams protein.
Got level 12.9 on the bleep test, sooo gutted that i got called out before 13. Another rest day tomorrow then going to destroy the weights in the gym. Expecting pb's in bench and squat
.Day Twenty - Tuesday 13th October
From Food: 2670kcal, 102grams protein.
From Supp: 600kcal, 50grams protein.
Overall: 3270kcal, 151grams protein.
Thinking about starting taekwondo at uni, not sure what impact it will have on my training. Gym tomorrow can't wait.
From Food: 2670kcal, 102grams protein.
From Supp: 600kcal, 50grams protein.
Overall: 3270kcal, 151grams protein.
Thinking about starting taekwondo at uni, not sure what impact it will have on my training. Gym tomorrow can't wait.
Rucklo
Will barely see a difference tbh.
Yeah i just mean squatting/deadlifting then trying to kick the next day shall be interesting. And burning more calories at taekwondo will mean eating even more! Still going down next tuesday to have a look.
Day Twenty-One - Wednesday 14th October
From Food: 2009kcal, 120grams protein.
From Supp: 600kcal, 50grams protein.
Overall: 2609kcal, 170grams protein.
Row: 3 x 8 x 25
Bench: 3 x 8 x 62.5 PB
Squat: 2 x 8 x 80
Pull Ups: 3 x 8
Curls: 3 x 8 x 15
I suck at rows, went back down a weight to make sure i was getting form 100% felt a lot better. Will slow the progression for them make sure i'm hitting full ROM. PB bench felt good didn't even fail on the last set, another two sessions at that weight making sure i go low enough each rep. Squat was painful, 80 feels about right but i'll be sticking with it for a while i think. Did pronated pull ups instead of neutral grip today found them suprisingly easy. Curls are taxing will keep the weight.
From Food: 2009kcal, 120grams protein.
From Supp: 600kcal, 50grams protein.
Overall: 2609kcal, 170grams protein.
Row: 3 x 8 x 25
Bench: 3 x 8 x 62.5 PB
Squat: 2 x 8 x 80
Pull Ups: 3 x 8
Curls: 3 x 8 x 15
I suck at rows, went back down a weight to make sure i was getting form 100% felt a lot better. Will slow the progression for them make sure i'm hitting full ROM. PB bench felt good didn't even fail on the last set, another two sessions at that weight making sure i go low enough each rep. Squat was painful, 80 feels about right but i'll be sticking with it for a while i think. Did pronated pull ups instead of neutral grip today found them suprisingly easy. Curls are taxing will keep the weight.
100% rows are for homos. Just sayin'.
Smack
100% rows are for homos. Just sayin'.
Agreed, if you want to be hetero, you've got to bend over.
Yeah but i'd rather do it right with good form, than lift too much and injure myself.
Day Twenty-Two - Thursday 15th October
From Food: 2731kcal, 145grams protein.
From Supp: 800kcal, 50grams protein.
Overall: 3531kcal, 195grams protein.
From Food: 2731kcal, 145grams protein.
From Supp: 800kcal, 50grams protein.
Overall: 3531kcal, 195grams protein.
Day Twenty-Three - Friday 16th October
Bench: 3 x 8 x 60
Press: 2 x 8 x 30
Upright Row: 2 x 8 x 35 (straight after press)
Deadlift: 1 x 8 x 40, 1 x 8 x 50, x 1 x 8 x 60 (teaching housemate how to DL)
Dips: 2 x 8, 1 x 17 (failure)
Leg Lifts: 3 x 15
Curls: 1 x 8 x 30
Chin Ups: 2 x 8, 1 x 13 (failure)
Bit of a random session. Nailed the bench perfect form, went down from 62.5 just to make sure my grip width and ROM was sorted as 62.5 was a bit sketchy.
Press was good, thought about a bit more weight but decided to go straight to some heavier upright rows. Killed.
Deadlift, did a lot of reps for DL but was doing them very slow and controlled to teach my housemate form. Felt pretty tough, though i think i could lift 90 for 1x5.
I'm far too good at bodyweight exercises, need to wear trackies so i can get a DB on my feet during dips. Finished up with some abs and started curling but thought hey chin ups are better.
Feeling good. Now to eat
Bench: 3 x 8 x 60
Press: 2 x 8 x 30
Upright Row: 2 x 8 x 35 (straight after press)
Deadlift: 1 x 8 x 40, 1 x 8 x 50, x 1 x 8 x 60 (teaching housemate how to DL)
Dips: 2 x 8, 1 x 17 (failure)
Leg Lifts: 3 x 15
Curls: 1 x 8 x 30
Chin Ups: 2 x 8, 1 x 13 (failure)
Bit of a random session. Nailed the bench perfect form, went down from 62.5 just to make sure my grip width and ROM was sorted as 62.5 was a bit sketchy.
Press was good, thought about a bit more weight but decided to go straight to some heavier upright rows. Killed.
Deadlift, did a lot of reps for DL but was doing them very slow and controlled to teach my housemate form. Felt pretty tough, though i think i could lift 90 for 1x5.
I'm far too good at bodyweight exercises, need to wear trackies so i can get a DB on my feet during dips. Finished up with some abs and started curling but thought hey chin ups are better.
Feeling good. Now to eat
Day Twenty-Four - Saturday 17th October
From Food: 2632kcal, 137grams protein.
From Supp: 450kcal, 25grams protein.
Overaal: 3082kcal, 162grams protein.
From Food: 2632kcal, 137grams protein.
From Supp: 450kcal, 25grams protein.
Overaal: 3082kcal, 162grams protein.
Day Twenty-Five - Sunday 18th October
From Food: 1987kcal, 103grams protein.
Form Supp: 600kcal, 50grams protein.
Overall: 2587kcal, 153grams protein.
Bench: 2 x 8 x 62.5, 1 x 6 x 62.5 - PB
Squat: 1 x 8 x 40, 1 x 8 x 60, 3 x 5 x 80 - PB
Deadlift: 1 x 5 x 40, 1 x 5 x 60, 1 x 5 x 90 - PB
Row: 3 x 8 x 30 - PB
Press: 3 x 8 x 35 - PB
Curls: 2 x 10 x 20 supersetted with:
Chinsups: 2 x 8
Ownage.
From Food: 1987kcal, 103grams protein.
Form Supp: 600kcal, 50grams protein.
Overall: 2587kcal, 153grams protein.
Bench: 2 x 8 x 62.5, 1 x 6 x 62.5 - PB
Squat: 1 x 8 x 40, 1 x 8 x 60, 3 x 5 x 80 - PB
Deadlift: 1 x 5 x 40, 1 x 5 x 60, 1 x 5 x 90 - PB
Row: 3 x 8 x 30 - PB
Press: 3 x 8 x 35 - PB
Curls: 2 x 10 x 20 supersetted with:
Chinsups: 2 x 8
Ownage.
Overview end of Week 3 (After 9 Sessions):
Lifts
Bench Press + 12.5kg
Squat + 20kg
Deadlift +20kg
Press +5kg
Row +5kg
Stats
BW: +3.5kg
Lifts
Bench Press + 12.5kg
Squat + 20kg
Deadlift +20kg
Press +5kg
Row +5kg
Stats
BW: +3.5kg
Day Twenty-Six - Monday 19th October
From Food: 3787kcal, 277 grams protein.
From Supp: 300kcal, 25 grams protein.
Overall: 4087kcal, 302grams protein.
Junk food
..large pizza...double burger at whetherspoons...breakfast baguette at uni. 897% fat rda
From Food: 3787kcal, 277 grams protein.
From Supp: 300kcal, 25 grams protein.
Overall: 4087kcal, 302grams protein.
Junk food
..large pizza...double burger at whetherspoons...breakfast baguette at uni. 897% fat rda Day Twenty-Seven - Tuesday 21st October
No idea what i ate, but it was a decent amount. Also had 5 pints and half a pitcher of long island ice tea. Baddd.
No idea what i ate, but it was a decent amount. Also had 5 pints and half a pitcher of long island ice tea. Baddd.
Day Twenty-Eight - Wednesday 22nd October
Bench: 3x8x62.5
DB Arnold Press: 3x8x17.5
Upright Row: 3x8x35
Deadlift: 1x8x40, 1x8x60, 1x5x90
Dips: 3x12
Tricep Pushdowns: 3x15x35
Some abs.
Bench: 3x8x62.5
DB Arnold Press: 3x8x17.5
Upright Row: 3x8x35
Deadlift: 1x8x40, 1x8x60, 1x5x90
Dips: 3x12
Tricep Pushdowns: 3x15x35
Some abs.
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