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BCam's Training Log Watch

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    9th January 2017

    Deadlifts
    20kg x 20
    50kg x 4
    60kg x 6 / 6
    (Practicing form, sticking with this weight for now)

    Bench Press
    20kg x 15
    30kg x 6
    40kg x 4
    50kg x 6 / 6 / 6 / 6

    Neutral Grip Chin-Ups
    BW x 6 / 5 / 5 / 3
    (No bench available for dumbbell rows didn't have time to weight)

    Dumbbell Curls
    10kg x 10 / 8
    8kg x 10
    (Will start with 8kg next time, using stricter form)

    Rear Delt Fly
    3.75kg x 10 / 10 / 9
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    9th January 2017

    Calories: 3206
    Protein: 160g
    Carbs: 345g
    Fats: 119g
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    (Original post by BCam.)
    9th January 2017

    Calories: 3206
    Protein: 160g
    Carbs: 345g
    Fats: 119g
    Fuark those fats o.O Not judging haha I have just as many but over more calories. What did you eat today?
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    (Original post by SpicyItalian)
    Fuark those fats o.O Not judging haha I have just as many but over more calories. What did you eat today?
    It's good fats.
    Eggs, wholemeal bread, tuna, rice, beans, whole milk, whey protein and oats.
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    10th January 2017
    PT session at work - treadmill intervals

    200m @ 20km/h
    1 min rest
    400m @ 18km/h
    2 mins rest
    800m @ 16km/h
    4 mins rest
    1600m @ 14km/h
    8 mins rest
    800m @ 15km/h
    4 mins rest
    400m @ 17km/h
    2 mins rest
    200m @ 18km/h
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    11th January 2017

    Squats
    20kg x 12
    40kg x 6
    50kg x 3
    55kg x 6 / 6 / 6 / 6

    Overhead Press
    20kg x 10
    25kg x 5
    30kg x 2
    32.5kg x 6 / 6 / 6 / 6

    Neutral Grip Chin-Ups
    BW x 6 / 6 / 5 / 4

    Overhead Tricep Extensions
    12.5kg x 10 / 10 / 10

    Supinated Cable Pull-Aparts
    2.5kg x 10 / 10 / 10
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    11th January 2017

    Morning weight: 62.6kg
    Calories: 3203
    Protein: 171g
    Carbs: 307g
    Fats: 133g
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    12th January 2017
    PT session at work

    Boxing pad work for a while with some sprint shuttles thrown in.
    Loads of burpees, pushups, situps, half sits, crunches, step ups, squat jumps, bench tricep dips, planks and a bit of running between exercises.
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    12th January 2017

    Morning weight: 65.3kg
    Calories: 3168
    Protein: 189g
    Carbs: 335g
    Fats: 112g
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    Diet and training has gone to **** over the weekend, probably ate around 1800 calories a day and didn't train Friday or today.
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    16th January 2017
    Work PT swimming session

    Did a lot of lengths a few were flat out sprints a few were underwater holding breath for as long as possible.
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    16th January 2017

    Deadlifts
    40kg x 6
    50kg x 6
    60kg x 6
    60kg x 6
    70kg x 6
    80kg x 3
    80kg x 3
    60kg x 6

    Overhead Press / Chinups Superset
    30kg x 6 / BW x 6
    30kg x 6 / Bw x 6

    The swimming earlier in the afternoon took its toll on overhead and chinup strength.
    Didn't have much time to train so cut it short after the deadlifts.
 
 
 
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