Please Scroll Down to See Forums Below
overall very good week of training
keep this up and you'll have really good results going forward
keep this up and you'll have really good results going forward
Thankfully!
Yeah for sure.
Not sure if it’s in the diet or my body just needing some time to adjust to the change. I’ll give it a couple of weeks and see how I go.
Yeah thought this would be the case.
Cheers bro!
Yeah I only ever go as heavy where I can feel it in the muscle the whole time. Thanks bro!
Thanks bro! Almost down to the bump stops.
I’ll keep this in mind definitely!
This sound really good, will implement this next leg day 1%
Thanks @caligirl85
Early start at work today so even early start in the gym at 2:30am
Chest & calves
Hammer strength chest press
Warm up sets
15@50kg
10@50
5@70
Working sets
10@90 1rir
6@100kg # failure >5kg: another 5kg from last week which was nice. Wasn’t sure if I was gonna get it as my left elbow been giving me a little bit of grief from work. Keen to see if I can get this weight on the barbell next week.
Incline db press
Picked up where I left off from last week but managed to squeeze two more reps out. Was able to another on the second set too.
8@30s #
6@30s #
Decline hammer strength
10@80kg#
8@80kg#
Couple more reps out on each set here too!
Db pec flys
12@15 >2.5kg
10@15
8@15#failure
Was able to up the weight this week to the 15s get a few extra reps and a whole extra set.
Finished up with some Standing Calf raisers
15@115kg
10@125
10@135
9@145#
7@145#
Honestly felt amazing this morning apart from the niggle in my elbow, been nice having the weights increasing this week.
Unfortunately didn’t get the fasted cardio in this morning as I was running short on time, I’ll get an hour in this afternoon better than nothing.
Chest & calves
Hammer strength chest press
Warm up sets
15@50kg
10@50
5@70
Working sets
10@90 1rir
6@100kg # failure >5kg: another 5kg from last week which was nice. Wasn’t sure if I was gonna get it as my left elbow been giving me a little bit of grief from work. Keen to see if I can get this weight on the barbell next week.
Incline db press
Picked up where I left off from last week but managed to squeeze two more reps out. Was able to another on the second set too.
8@30s #
6@30s #
Decline hammer strength
10@80kg#
8@80kg#
Couple more reps out on each set here too!
Db pec flys
12@15 >2.5kg
10@15
8@15#failure
Was able to up the weight this week to the 15s get a few extra reps and a whole extra set.
Finished up with some Standing Calf raisers
15@115kg
10@125
10@135
9@145#
7@145#
Honestly felt amazing this morning apart from the niggle in my elbow, been nice having the weights increasing this week.
Unfortunately didn’t get the fasted cardio in this morning as I was running short on time, I’ll get an hour in this afternoon better than nothing.
@Allupfromhere yea its ok if you miss the cardio but cut workout short 20min and get AM cardio it would benefit you in future
Great work
5th and final workout for the week;
Back
Lat pulldown
10@50kg
10@54
8@59
6@64
Working sets
10@73kg> 5kg
8@73#
Rack pull
10@60kg
10@80
5@100
5@130
5@160kg PB!
5@120
5@80
Hit a peak pb on this exercise this week which I’m stoked about. Wanted to get 5@150 last week and got even more than that this week.
Tapered down with a couple of sets because I was too excited. Not massive weight but it’s a first for me.
Iso lateral high row
8@80kg
8@80
6@80
Swapped out straight arm lat pull downs for this exercise. I just wasn’t feeling them properly these last couple of weeks and as the saying goes; if you don’t feel it, you don’t grow it. Happy with this change.
Seated chest supported row - pronated grip
10@120kg>5
8@120#
7@120#
Shrugs
10@120kg
10@160
8@200#
Reverse peck deck flys
10@54kg
10@54
8@54#
6@54#
20 mins cardio on the assault bike - this was heaps harder then I expected lol.
Felt fantastic in there today, I didn’t want to leave. Not sure if it’s the diet change, fasting or just a mental thing but really feeling good in my workouts this week.
First meal of the day wasn’t until 11:30 was took me to 18 hours fasted. Gonna lower my daily calories down to 2100-2200ish. Will be able to get my carbs well under 100g for the day and won’t feel like I’m having to force food in. The gut supplements are beginning to help I think, bloat isn’t anywhere near what it was and passing the food through has definitely become easier. Psyllium husk 18g split 3 time throughout the day, 1 digestive enzyme cap half hour before each main meal and 1 probiotic cap daily.
1st meal egg omelette and 2 turkey sausage’s. Don’t mind the photo, I forgot to take it before I started eating lol and I know the omelette doesn’t look that flash but I can never flip them properly haha. I’ll update the rest of todays food this arvo.
1st meal
Total cals 628
Protein 52.7
Carbs 14.6
Fats 40
Back
Lat pulldown
10@50kg
10@54
8@59
6@64
Working sets
10@73kg> 5kg
8@73#
Rack pull
10@60kg
10@80
5@100
5@130
5@160kg PB!
5@120
5@80
Hit a peak pb on this exercise this week which I’m stoked about. Wanted to get 5@150 last week and got even more than that this week.
Tapered down with a couple of sets because I was too excited. Not massive weight but it’s a first for me.
Iso lateral high row
8@80kg
8@80
6@80
Swapped out straight arm lat pull downs for this exercise. I just wasn’t feeling them properly these last couple of weeks and as the saying goes; if you don’t feel it, you don’t grow it. Happy with this change.
Seated chest supported row - pronated grip
10@120kg>5
8@120#
7@120#
Shrugs
10@120kg
10@160
8@200#
Reverse peck deck flys
10@54kg
10@54
8@54#
6@54#
20 mins cardio on the assault bike - this was heaps harder then I expected lol.
Felt fantastic in there today, I didn’t want to leave. Not sure if it’s the diet change, fasting or just a mental thing but really feeling good in my workouts this week.
First meal of the day wasn’t until 11:30 was took me to 18 hours fasted. Gonna lower my daily calories down to 2100-2200ish. Will be able to get my carbs well under 100g for the day and won’t feel like I’m having to force food in. The gut supplements are beginning to help I think, bloat isn’t anywhere near what it was and passing the food through has definitely become easier. Psyllium husk 18g split 3 time throughout the day, 1 digestive enzyme cap half hour before each main meal and 1 probiotic cap daily.
1st meal egg omelette and 2 turkey sausage’s. Don’t mind the photo, I forgot to take it before I started eating lol and I know the omelette doesn’t look that flash but I can never flip them properly haha. I’ll update the rest of todays food this arvo.
1st meal
Total cals 628
Protein 52.7
Carbs 14.6
Fats 40
Just to finish off the food for today;
Lunch was 200g chicken breast and some avocado
Total cals 332
Protein 47.1g
Carbs 6.8g
Fats 13.8g
Arvo snack was wpi shake, yoghurt and some walnuts.
Total cals 492
Protein 41.5g
Carbs 25.7g
Finally dinner was 250g scotch fillet steak and green veggies.
Total cals 674
Protein 79.8g
Carbs 19.8g
Fats 30.7
Total daily intake 2126 cals
Protein 221g
Carbs 66g
Fats 110g
Macro are pretty much where we are aiming and manipulated the meals so it was a little less volume to consume in the shorter eating window. Keen to see the influence of this diet over the next few weeks.
Lunch was 200g chicken breast and some avocado
Total cals 332
Protein 47.1g
Carbs 6.8g
Fats 13.8g
Arvo snack was wpi shake, yoghurt and some walnuts.
Total cals 492
Protein 41.5g
Carbs 25.7g
Finally dinner was 250g scotch fillet steak and green veggies.
Total cals 674
Protein 79.8g
Carbs 19.8g
Fats 30.7
Total daily intake 2126 cals
Protein 221g
Carbs 66g
Fats 110g
Macro are pretty much where we are aiming and manipulated the meals so it was a little less volume to consume in the shorter eating window. Keen to see the influence of this diet over the next few weeks.
I’m a big fan of fasted training
I’m definitely becoming a big fan of it @ballin2504 thats for sure!
@Allupfromhere awesome log right here!!
Cheers brother!
Not much to add for yesterday as it was a rest day. Just an hour of cardio in the morning to kick start the day.
Today first workout for the week;
Arms
Tricep push down
3 building warm up sets
Working sets
10@77kg
8@77#
Alternating db curls
Warm ups
10x5kgs
8x10
6x12.5
Working sets
14@15ks
7@15 #faliure
No increase this week here, honestly I struggled told the line with last weeks weight
Skull crushers
15@35kg 1rir
12@35
9@35#
Preacher curls
10@30kg
8@30#
6@35kg#
Single cable tricep extension
10@10kg
8@10#
7@10#
Cable curls
[email protected] 2rir
[email protected]#
[email protected]#
Half hour on the elliptical to close up the workout.
Left elbow giving me heaps of grief today, not sure what to do about this yet. See how the rest of the week goes I guess.
Today first workout for the week;
Arms
Tricep push down
3 building warm up sets
Working sets
10@77kg
8@77#
Alternating db curls
Warm ups
10x5kgs
8x10
6x12.5
Working sets
14@15ks
7@15 #faliure
No increase this week here, honestly I struggled told the line with last weeks weight
Skull crushers
15@35kg 1rir
12@35
9@35#
Preacher curls
10@30kg
8@30#
6@35kg#
Single cable tricep extension
10@10kg
8@10#
7@10#
Cable curls
[email protected] 2rir
[email protected]#
[email protected]#
Half hour on the elliptical to close up the workout.
Left elbow giving me heaps of grief today, not sure what to do about this yet. See how the rest of the week goes I guess.
@Allupfromhere elbows are our weakness not just for you bro, you try bpc 157
curls are good and cardio is perfect you should keep this level of cardio
