[commandant]

Can you give me a quick run through of rfl please.

[cowsforsale]

Tanked up on caffeine so was pretty buzzing during the workout..

Squats 125kg 3x6
RDL 102.5 2x8
Incline Bench 22kg 6,8,8
Rows 42kg 3x8
Lateral raises 8kg 1x10 - these feel very weird. Shoulders kept clicking.
Dips 2x12
Abs..


Time to eat! Today's my refeed day.

BW at 76.2 kg (+0.2kg)

[SMed]

myfitnesspal is set to private.

[Illidan_Stormrage]

what is in your food diary that you don't want us to see

[SMed]

Babies.

[u4m1r]

(Original post by SMed)
Babies.

I see what you did there.

[cowsforsale]

First week over, wasn't as bad as I thought. Think i'm getting the shakes/headaches from mercury overconsumption...must have had about 15 cans of tuna the past week (just found out safe limit is like 3 ).

Such an expensive process this. Also just noticed I've been using the wrong values for cottage cheese, so potentially beenunderhitting protein target.oh well..

[cowsforsale]

Came home last night and all was going well diet wise until I gave into the alluring box of honey loops (couldn't have been more than 150g?) and porridge oats (no more than 100g?). Turned into a mini binge - will have to count this as my re-feed meal..bit gutted really as I would have preferred to occur post workout but oh well...Couldn't have had more than 1500 calories(i hope)last night I reckon so cutting still on tracking?

Decent session today with all things considering

Squats 127.5 3x6 (This was absolutely hard a few sessions ago even with my belt on and was absolutely painful for my hips).
RDL - 2x10 102.5kg
Incline bench 24kg 3x8
Rows 44kg 3x8
Chin Ups 1x8 bw
Lateral Raises 1x8 8kg

[cowsforsale]

Diet has been pretty **** yet again since coming home. I feel fat. It's so hard to hit macros whilst on a budget and not wanting to dip into the bag of whey.

This coupled with a **** days workout is extra gutting.

Squats 130kg 6/3/4
RDL 105kg 9/8
Incline Bench 26kg 3x8
Rows 44 3x10
Abs

Lots of mobility.

[cowsforsale]

Incline Bench 28kg 6/3
Squats 132kg 3x6
RDL 107kg 2x8
Kroc Rows 50kg 3x8
Tricep Dips (+15kg)x8/(+13.5kg)x10
GHR ss Abs

Was intending on refeeding today but had to have it last night. Pretty decent workout considering how poorly I've been as of late..May change the incline bench to seating military or dips.

BW has skyrocketed to 76.6kg after my hedonic weekend :!.

[cowsforsale]

Sunday

Squats 134kg 6/3
Dips: (25kg) x6, (22.5kg) x8, (20kg) x9
Rows: 50kg 3x8
GHRs: (+10kg) 2x10

Pretty **** and diet was pretty poor at the time - was on a 4/5 day binge (Horrible)! Munched through 2 boxes of cornflakes, a box of cheerios, box of rice krispies, box of bran flakes and **** loads of whey protein - not to mention other grub, decided to make shortbread too and ate it all the onner (125g butter/ 100g sugar/ 150g flour!!) And 8 muller corner crunches..such a glutton..Bodyweight on sunday was 80.5kg - ****ING HELL!

Jumped back on RFL and currently 3/4 days into it. Thus, really surprised by today's showing especially after a full work shift.. Quite weird how the body can adapt.

squats: 135kg 3x6
RDL: 110kg 2x8
Dips: (30kg) x8, (27.5kg) x9, (25kg) x5
Rows: 52kg 3x8

Bodyweight today is 77.4kg. Crazy water fluctuations are crazy...

[Becca]

I think you have a cereal addiction.

[cowsforsale]

(Original post by Becca)
I think you have a cereal addiction.

I know, is it common? I'm such a greedy bastard . I'm not even feasting on the glorius brand such as dorset cereals et al. Budget limits me to tesco value and water lol..

Finished a box of rice krispies, weetaflakes and weetabix this weekend =(

[cowsforsale]

Anyhoo

Squats: 137kg 3x6
Rdl: 112.5x 2x8
Dips (+31kg) x8, (+27.5kg)x9, (+22.5kg) x10
Rows 52kg 3x9

Loads of stretching, was gonna jump on the curl machine but it was being hogged by bros

[Tango189]

(Original post by cowsforsale)
I know, is it common? I'm such a greedy bastard . I'm not even feasting on the glorius brand such as dorset cereals et al. Budget limits me to tesco value and water lol..

Finished a box of rice krispies, weetaflakes and weetabix this weekend =(

You have cereal other than oats with water?

[cowsforsale]

(Original post by Tango189)
You have cereal other than oats with water?

You can't really notice the difference especially if you have addictive cereal like rice snaps and wheat bix lol. I like to add a sprinkling of cinnamon and nutmeg.

[cowsforsale]

Decided to train today since the next few days at work are going to be quite labour intensive.

Squats: 138kg 3x6
RDL: 115 2x8
Rows: 54kg 3x8
Dips: (+32.5kg)x6, (+28kg)x7, (+25kg)x10

Bw at 76.7

Probably a bit tentative with my top sets but I only had one day of rest. Most important thing is that I'm still adding weight to the bar and workout wasn't too hard. 3 plates for sets across on saturday.

[RawJoh1]

Cows, have you got a link to your old blog? (the one where you did madcows for about a thousand years and made great progress before getting injured) Can't seem to find it.

[cowsforsale]

(Original post by RawJoh1)
Cows, have you got a link to your old blog? (the one where you did madcows for about a thousand years and made great progress before getting injured) Can't seem to find it.

http://www.thestudentroom.co.uk/show....php?t=1085219

[RawJoh1]

Cheers ears.