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@KamikazeChaos Great update right here bro!
Approved Log Getting Fit for Fatherhood - My Weightloss Journal
- Thread starter kamsikazee
- Start date
yeah it is very solid
Thank you brother!
I have been working to try and go to failure and have been for most excersizes or I try up the weight the next time around.
Thanks bro!
My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth
Daily Log 23/2
Daily Log 23/2
Had the day off of work today, Up nice and early and back into the gym this morning for a Push session, followed up 50min on the treadmill. Did some grocery shopping, spent some time with wifey and putting together 4 days worth of meal preps. I took my daughter for a walk in the late afternoon to get in some extra steps but she had a nasty fall off her scooter going down the big hill, though nothing too serious a scraped knee, elbow and between the lips and nose, thank god could have been much worse. Proud dad moment though she got up and didn't even cry. She actually put up a fight to not turn back around go home.
Weekly weight in today! And delighted to see the numbers continue to go down! another 1.5kgs dropped in a week.
Last week: 109.9kg (16/2/26)
Today: 108.4kg
Diet
Post workout protein shake and eggs in the morning, chicken sandwiches and protein water for lunch, chicken and potatoes for dinner.
Bonus pics:
My lunch (daily staple) 2 x Toasted Chicken sandwiches (country split wholemeal bread x4 slices, 220g chicken breast, Nando's peri peri sauce, tomato, onion, pickles. Together with Muscle Nation grape flavour protein water.
My Chicken sandwich meal prep station assembly line:
Before:
After:
Excercise
Push A day, with 50min treadmill.
Machine reverse fly:
25kg x 20
25kg x 20
25kg x 20
Chest press machine :
40kg x 20
40kg x 20
40kg x 20
Incline Dumbbell Press:
30kg x 20 15kg DB
30kg x 20
30kg x 19
Seated Dumbbell Lat raises:
12kg x 20 6kg DB
12kg x 20
12kg x 19
Tricep straight bar pushdown:
22.5kg x 20
22.5kg x 20
22.5kg x 20
Treadmill:
50 min 53 secc- 6 incline - 6km/hr - 5.03km
Sleep
7:11 min sleep. 1.2 events/hr using CPAP machine.
Better sleep last night.
Supplements
1 x Centrum Mens multi v
1 x Blackmores Probiotics +
2 x Digestive Enzymes (1 w/ Breakfast and lunch)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg
PED
1.5mg Retatrutide (Bi-weekly dose) supplied by @ZenithHealth
Daughter is a trooper bro. Hard-core like her dad.
Nice Meal prep and training is on target with that volume as usual. Love the updates bro
Another awesome day mate. You've really got a nice routine going!
Good that nothing serious happened to your daughter with the scooter stack.
Those sandwiches look delicious!
Nandos Peri Peri is god tier tasty! How’s the grape muscle nation taste?
Workout, macros and protein are all fantastic! Your weight drop lets you know that
Thanks bros! She was more worried that we had to end her scooter ride early haha.Daughter is a trooper bro. Hard-core like her dad.
Nice Meal prep and training is on target with that volume as usual. Love the updates bro
Thanks bro! Very lucky indeed, and she is a tough cookie.
It's hands down the best low cal sauce.Nandos Peri Peri is god tier tasty! How’s the grape muscle nation taste?
Workout, macros and protein are all fantastic! Your weight drop lets you know that
Grape tastes almost identical to Hubba Bubba grape if you know what that is. Nostalgic to say the least.
My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth
Daily Log 24/2
Daily Log 24/2
Day off from work again today. Had set my alarm clock to wake up a little later to catch up on some lost sleep over the last few days but the body clock had other plans so got up and hit the gym for a Pull session. Didn't send my daughter to school today so we had some quality time with her and my wife. Did a bit of shopping and took them out to lunch. I didn't eat though
. Diet
Post workout protein shake and eggs in the morning, chicken sandwiches and protein water for lunch, chicken and potatoes for dinner. Same as yesterday but added a little corn on the side for dinner.
Bonus pics:
Ordered some Tudca from @CS Supps and got a touchdown today. Ordered with standard postage and received in 2 working day! Will be adding to my supp stack.
Excercise
Pull B day with 45min on treadmill.
Assisted Pull Up:
75kg x 15
75kg x 15
75kg x 11
Single arm Dumbbell Row:
20kg x 18 20kg DB
20kg x 15
20kg x 13
Chest supported row machine:
32kg x 20
37kg x 18
37kg x 16
Incline Dumbbell curl:
9kg x 20 9kg DB
9kg x 18
9kg x 14
Barbell Bicep Curl:
15kg x 20
15kg x 18
15kg x 16
Treadmill:
45 min 33 sec 6 incline - 6km/hr - 4.5km
Sleep
6:10 min sleep. 2.4 events/hr using CPAP machine.
Had planned to get more sleep but woke up before the alarm clock and decided to go gym. I've got another day off on Thursday, maybe a sleep in then.
Supplements
1 x Centrum Mens multi v
1 x Blackmores Probiotics +
2 x Digestive Enzymes (1 w/ Breakfast and lunch)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg
Attachments
Nice day off bro with family. Always relaxing usually. Diet and training are on rinse and repeat so things are going really well legendMy Weightloss journey with Retatrutide - Sponsored by @ZenithHealth
Daily Log 24/2
Day off from work again today. Had set my alarm clock to wake up a little later to catch up on some lost sleep over the last few days but the body clock had other plans so got up and hit the gym for a Pull session. Didn't send my daughter to school today so we had some quality time with her and my wife. Did a bit of shopping and took them out to lunch. I didn't eat though
Diet
Post workout protein shake and eggs in the morning, chicken sandwiches and protein water for lunch, chicken and potatoes for dinner. Same as yesterday but added a little corn on the side for dinner.
View attachment 188794View attachment 188793View attachment 188791View attachment 188796View attachment 188795
Bonus pics:
Ordered some Tudca from @CS Supps and got a touchdown today. Ordered with standard postage and received in 2 working day! Will be adding to my supp stack.
View attachment 188797
Excercise
Pull B day with 45min on treadmill.
Assisted Pull Up:
75kg x 15
75kg x 15
75kg x 11
Single arm Dumbbell Row:
20kg x 18 20kg DB
20kg x 15
20kg x 13
Chest supported row machine:
32kg x 20
37kg x 18
37kg x 16
Incline Dumbbell curl:
9kg x 20 9kg DB
9kg x 18
9kg x 14
Barbell Bicep Curl:
15kg x 20
15kg x 18
15kg x 16
Treadmill:
45 min 33 sec 6 incline - 6km/hr - 4.5km
View attachment 188792
Sleep
6:10 min sleep. 2.4 events/hr using CPAP machine.
Had planned to get more sleep but woke up before the alarm clock and decided to go gym. I've got another day off on Thursday, maybe a sleep in then.
Supplements
1 x Centrum Mens multi v
1 x Blackmores Probiotics +
2 x Digestive Enzymes (1 w/ Breakfast and lunch)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg
That Tudca’s gotta be 3000% better than the one I gotMy Weightloss journey with Retatrutide - Sponsored by @ZenithHealth
Daily Log 24/2
Day off from work again today. Had set my alarm clock to wake up a little later to catch up on some lost sleep over the last few days but the body clock had other plans so got up and hit the gym for a Pull session. Didn't send my daughter to school today so we had some quality time with her and my wife. Did a bit of shopping and took them out to lunch. I didn't eat though
Diet
Post workout protein shake and eggs in the morning, chicken sandwiches and protein water for lunch, chicken and potatoes for dinner. Same as yesterday but added a little corn on the side for dinner.
View attachment 188794View attachment 188793View attachment 188791View attachment 188796View attachment 188795
Bonus pics:
Ordered some Tudca from @CS Supps and got a touchdown today. Ordered with standard postage and received in 2 working day! Will be adding to my supp stack.
View attachment 188797
Excercise
Pull B day with 45min on treadmill.
Assisted Pull Up:
75kg x 15
75kg x 15
75kg x 11
Single arm Dumbbell Row:
20kg x 18 20kg DB
20kg x 15
20kg x 13
Chest supported row machine:
32kg x 20
37kg x 18
37kg x 16
Incline Dumbbell curl:
9kg x 20 9kg DB
9kg x 18
9kg x 14
Barbell Bicep Curl:
15kg x 20
15kg x 18
15kg x 16
Treadmill:
45 min 33 sec 6 incline - 6km/hr - 4.5km
View attachment 188792
Sleep
6:10 min sleep. 2.4 events/hr using CPAP machine.
Had planned to get more sleep but woke up before the alarm clock and decided to go gym. I've got another day off on Thursday, maybe a sleep in then.
Supplements
1 x Centrum Mens multi v
1 x Blackmores Probiotics +
2 x Digestive Enzymes (1 w/ Breakfast and lunch)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg
good choice is not going the Amazon route for sure!
For sure bro. Feels good seeing the hard work pay off.Awh hell yeah brother,
That's what we like to see,
Reward for effort
Thanks brother! Trying to stay consistent!Nice day off bro with family. Always relaxing usually. Diet and training are on rinse and repeat so things are going really well legend
Haha no proprietary blends here! How do you take yours? Empty stomach or with food?That Tudca’s gotta be 3000% better than the one I got
Yeah with food always bro!For sure bro. Feels good seeing the hard work pay off.
Thanks brother! Trying to stay consistent!
Haha no proprietary blends here! How do you take yours? Empty stomach or with food?
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
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Domestic-Supply.com
Good day off, the cardio is going strongMy Weightloss journey with Retatrutide - Sponsored by @ZenithHealth
Daily Log 24/2
Day off from work again today. Had set my alarm clock to wake up a little later to catch up on some lost sleep over the last few days but the body clock had other plans so got up and hit the gym for a Pull session. Didn't send my daughter to school today so we had some quality time with her and my wife. Did a bit of shopping and took them out to lunch. I didn't eat though
Diet
Post workout protein shake and eggs in the morning, chicken sandwiches and protein water for lunch, chicken and potatoes for dinner. Same as yesterday but added a little corn on the side for dinner.
View attachment 188794View attachment 188793View attachment 188791View attachment 188796View attachment 188795
Bonus pics:
Ordered some Tudca from @CS Supps and got a touchdown today. Ordered with standard postage and received in 2 working day! Will be adding to my supp stack.
View attachment 188797
Excercise
Pull B day with 45min on treadmill.
Assisted Pull Up:
75kg x 15
75kg x 15
75kg x 11
Single arm Dumbbell Row:
20kg x 18 20kg DB
20kg x 15
20kg x 13
Chest supported row machine:
32kg x 20
37kg x 18
37kg x 16
Incline Dumbbell curl:
9kg x 20 9kg DB
9kg x 18
9kg x 14
Barbell Bicep Curl:
15kg x 20
15kg x 18
15kg x 16
Treadmill:
45 min 33 sec 6 incline - 6km/hr - 4.5km
View attachment 188792
Sleep
6:10 min sleep. 2.4 events/hr using CPAP machine.
Had planned to get more sleep but woke up before the alarm clock and decided to go gym. I've got another day off on Thursday, maybe a sleep in then.
Supplements
1 x Centrum Mens multi v
1 x Blackmores Probiotics +
2 x Digestive Enzymes (1 w/ Breakfast and lunch)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg
My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth
Daily Log 25/2
Daily Log 25/2
Had a big day for cardio today. Got up in the morning and hit the gym for Leg day, did my first weighted squats which was a good personal win. Finished up the workout with 60min on the treadmill. Went back to work today and had quite a decent amount of downtime so I put it to good use and got in as many extra steps as possible. Usual diet today with the addition to some for a late snack, some watermelon and pomegranate.
Diet
Post workout protein shake and eggs in the morning, midday snack store bought protein yoghurt, chicken sandwiches and protein water for lunch, chicken potatoes and mushrooms for dinner. Pomegranate and watermelon for a late snack.
Bonus pics:
My dinner: Chicken, potatoes and mushrooms.
Excercise
Leg day with 60min on treadmill.
Squat:
0kg x 15 Bar only
10kg x 15
20kg x 15
Leg extensions :
25kg x 20 Warmup
55kg x 20
55kg x 20
55kg x 15
hamstring curls :
25kg x 20
25kg x 20
25kg x 20
Leg Press:
65kg x 20
65kg x 20
65kg x 20
Calf extensions:
65kg x 20
65kg x 20
65kg x 20
Treadmill:
60 min 8 sec 6 incline - 6km/hr - 6.0km
Sleep
6:06 min sleep. 1.6 events/hr using CPAP machine.
Had another late night and didn't get as sleep as I would have wanted.
Supplements
Added some Tudca to my stack, starting with 500mg
1 x Centrum Mens multi v
1 x Blackmores Probiotics +
2 x Digestive Enzymes (1 w/ Breakfast and lunch)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg
1 x Tudca 500mg
Great workout my bro, its actually quite alot of cardio you are doing which is really good stuff!
Great work on implementing the squats bro! Make sure you brace your core and wear a belt to protect your back.
Also, that treadmill effort is a slog! Super impressive, good work!
Nice leg session brother. Awesome that you were able to do squats. Big win there. Really going along well with both diet and training. Getting into a good head space
Thanks bro, trying to up the cardio!!
Cheers bro. Yeah investing in a belt might be a good idea.Great work on implementing the squats bro! Make sure you brace your core and wear a belt to protect your back.
Also, that treadmill effort is a slog! Super impressive, good work!
Thanks brother
I've been putting off doing it for a long time. Happy to be able to give it a crack!Nice leg session brother. Awesome that you were able to do squats. Big win there. Really going along well with both diet and training. Getting into a good head space
@kamsikazee volume looks strong....
Lots of gyms have them available near the racks.
LevButlerov
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Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
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Domestic-Supply.com
big cardio day
nice!
My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth
Daily Log 26/2
Daily Log 26/2
Finished my PPL split yesterday and usually I’d give myself a breather, but with a family outing early Sunday I figured I’d stay ahead of the curve and jump straight back into the gym this morning. Slept better than I have all week, yet still woke up feeling tired...guess the sleep debt is finally catching up. My legs are wrecked in the best way, especially the thighs and glutes, so those squats clearly hit some long ignored areas. No work today, just running around for my wife’s appointments in the morning and the kids’ in the afternoon. Still, it turned into a good day: workout done, diet on point, and I managed to keep things balanced.
Diet
Post workout protein shake and eggs in the morning, midday snack store bought protein yoghurt, chicken sandwiches for lunch, chicken potatoes and broccoli for dinner. Home made protein yoghurt with pomegranate and raspberries for a late snack.
Bonus pics:
My dinner: Chicken, potatoes and broccoli.
My late night snack: Chobani light greek yoghurt, 1/4 scoop protein powder, Pomegranate, raspberries.
Excercise
Push A day with 30min treadmill.
Really struggled with the gym session today, particularly with stamina for the shoulder press and triceps pulldowns.
Bench Press:
20kg x 20
45kg x 20
45kg x 18
45kg x 16
Chest fly machine :
45kg x 20
45kg x 19
45kg x 19
Shoulder press Machine :
30kg x 15
30kg x 12
30kg x 11
Upright Rows:
20kg x 20
20kg x 20
20kg x 19
Triceps Extension Rope:
20kg x 20
20kg x 16
20kg x 12
Treadmill:
30 min 24 sec 6 incline - 6km/hr - 3.0km
Sleep
7:53 min sleep. 1.1 events/hr using CPAP machine.
Good sleep but woke up feeling exhausted, tempted to hit the snooze button.
Supplements
1 x Centrum Mens multi v
1 x Blackmores Probiotics +
2 x Digestive Enzymes (1 w/ Breakfast and lunch)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg
1 x Tudca 500mg
PEDs
1.5mg Retatrutide (Bi-weekly dose) Supplied by @ZenithHealth
Attachments
Thanks brother! Appreciate all your support throughout my journey!Sl
Sounds like another consistent day, really impressed honestly, keep it up
With the good days, come the bad days,
Unfortunately they're the ones that we remember,
But, alas, we push on,
So those days become a bare minimum.
What an excellent log brother! Congratulations on your results from December to now! Keep pushing!
@kamsikazee the food looks absolutely incredible. That is a nice looking meal. Nice updates across the board on this and I love the way you structured this and organized this update.
Mate you still turned up and did the work today. It's consistency that counts. You will always have ups and downs with training. Bloody good work. Shoulder press for me is the same though the muscles just seem to give up quicker with that movement. If you were getting to your failure then you are hitting that zone for growth.
The CPAP machine is fantastic. I've heard so many good things about it so it's good that you're keeping us updated on that and that it's working out for you. Nice supplement list as well. @kamsikazee
Bros, hell yeah good job on the treadmill work! @kamsikazee that's what we like to see. Cardio is very important. I bet you that's what's helping your sleep as well.
@kamsikazee keep up the good work boss. I like the sleep and I like the treadmill work and I like the supplement routine as well. You're not going to go wrong with psyllium husk.
Great update brother. Got the rinse and repeat working nicely now so progress will inevitably follow. Still loving the volume in those training sessions.
Sounds like you had a heck of a session. Nice job on the cardio. That's some good heart and hustle on that. A lot of people skip cardio because it's uncomfortable. Well that's when you get stronger, when you feel uncomfortable. @kamsikazee
Heck yeah bro! We just keep continue turning up!With the good days, come the bad days,
Unfortunately they're the ones that we remember,
But, alas, we push on,
So those days become a bare minimum.
Thanks bro! Appreciate it!
Yeah I guess going to failure is good. Just feels weird that it tires so easily. Atleast it's not just me.
Thanks Steve appreciate the love
There are times when I want to skip the cardio or cut it short but I know it's gotta be done!
Thanks brotherI love your updates
Thank you bro! Its easier to stay consistent by having less variables!Great update brother. Got the rinse and repeat working nicely now so progress will inevitably follow. Still loving the volume in those training sessions.
It has helped me get some great quality sleep. Its records alot of data and number look good while using it.
Its not easy but we get it done brother!
Psyllium husk has been a great addition no doubt
A++Thanks Steve appreciate the love
Back in the gym this morning for a Pull session followed up with 40min treadmill. Legs were still sore from Wednesday but I pushed through. Will have a decision to make whether I do legs again tomorrow or take the day off. Will see how I feel in the morning. Had a late shift today so had to change up the meals and got Subway for lunch and had my meal prepped sandwiches for dinner instead during my break.
Diet
Post workout protein shake and eggs in the morning, subway salad with double chicken for lunch, store bought protein yoghurt in afternoon, chicken sandwiches for dinner. Finished the day with a protein shake to hit protein goal.
Bonus pics:
Breakfast: 205g egg whites, 1 whole egg, fresh chilli, tomato and onion cooked together. Topped with some cayenne pepper.
My lunch: Large subway salad with chicken strips (double meat). All salads except olives. Honey mustard sauce.
Exercise
Pull A day with 40min treadmill.
Assisted Pull Up:
70kg x 13
70kg x 10
70kg x 10
Lat Pull down:
45kg x 20
45kg x 18
45kg x 16
Cable Row:
35kg x 20
35kg x 20
35kg x 20
Preacher Curl EZ bar:
20kg x 20
20kg x 20
20kg x 19
Hammer Curl:
7kg x 20
7kg x 20
7kg x 19
Treadmill:
40 min 2 sec 6 incline - 6km/hr - 4.0km
Sleep
8:14 min sleep. 3.2 events/hr using CPAP machine.
Good solid 8 hours sleep but events up from past few days.
Supplements
1 x Centrum Mens multi v
1 x Blackmores Probiotics +
2 x Digestive Enzymes (1 w/ Breakfast and lunch)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg
1 x Tudca 500mg
Good workout mate. Good decisions with the lunch option. Part of macro counting is learning you can eat certain take outs but choose the better options and what can fit macros.
Yeah this one from Subway is a banger! 412 calories and 60g protein, filling too.
Bros, if it was easy it would be simple.
That is good to hear. Sleep is important.
Definitely remember your heart is also a muscle.
it works great for some but others can't tolerate it so make sure you listen to your own body.
Nice update brother. Great session, really balanced with nice volume. The eggs and the salad look fantastic
. Decision: Do the leg workout brother, always do the leg workout
And you still manage to keep your macros in check while getting subway!?! You’re a mad man lol
How are your energy levels going? My carbs have been pretty low like yours recently and it’s been recommended to me to pick them up a bit to get through the workouts. Have you considered anything else to fuel your workouts also?
Great update my bro!
I couldn't skip it after that comment haha.Nice update brother. Great session, really balanced with nice volume. The eggs and the salad look fantastic
Decision: Do the leg workout brother, always do the leg workout
Bro it's the best takeaway option by far. Large salad, chicken strips (double meat) everything except olives (not including extras like avo,beetroot etc) with honey mustard sauce. Comes to 412 cal and 59.7g of protein. You can go on their website and calculate your salads/subs, only works on PC or ipad. The subs are not great and full of crap.
I have thought about getting a pre workout maybe. But I've always worked out while fasting and been against pre-work out. Last two days I've felt pretty buggered but felt good today.
Thanks brother!
You make a really good point!
Yeah I've been lucky that's it's going good for me so far
Solid food option for sure, I was reading up on the cssupps pre workout as it’s non stim. I reckon I might try that next. No pre workout before the gym is next level David goggins mental fortitude for me bro haha
Reminds of a famous saying, I'll share it with my update tonight.
Absolutely brother! For both our physical and mental well being!
I'm no Goggins haha but I might have a few screws loose for sure
Maybe when I need to focus on building muscle once I've lost enough weight I might need to look into it. Let me know if you give it a go. He has some cool supps that sparked my interest.
@kamsikazee Great update on this log! Food is looking on point!
Thanks brother!
lets keep it that way
Woke up with my legs still feeling Wednesday’s workout, but I pushed through and hit another leg session anyway, then wrapped it up with some solid cardio. Had a busy morning, headed straight home to make breakfast, prep lunches for the next few days, and get a couple of dinners sorted since I had another late, busy shift at work. Probably for the best, because there was not enough time for takeaway tonight.
By the afternoon I was absolutely buggered. The day dragged on, and I started feeling a bit of strain in my lower back. Hopefully it’s nothing serious, though lugging around a heavy backpack all day definitely didn’t help. Tomorrow’s a rest day from the gym, at least. We’ve got an early family outing into the city, so it’ll be a different kind of active.
Diet
Post workout protein shake and eggs in the morning. Chicken sandwiches for lunch with protein water. Late afternoon snack, store bought protein yoghurt. Lean mince and potatoes for dinner. Protein shake after work to hit the protein goal!
Bonus pics:
Was so busy today, didn't get a chance to take any photos of my food. But here has been a staple for my breakfasts, getting in good amount of protein and volume while keeping the calories low. Egg whites that come frozen, keep a spare one in the freezer and take out as needed.
And a photo of my current supplement stack:
Exercise
Leg day with 40min treadmill. Went a little lighter than usual on some exercises and my legs were still a little sore from Wednesday.
Squat:
0kg x 15 Bar only
10kg x 15
20kg x 15
30kg x 15
Leg extensions:
30kg x 20
35kg x 20
40kg x 20
Hamstring curls:
25kg x 20
25kg x 20
25kg x 20
Leg Press:
40kg x 20
50kg x 25
60kg x 20
Calf extensions:
65kg x 20
65kg x 20
65kg x 20
Treadmill:
40 min 7 sec 6 incline - 6km/hr - 4.0km
Sleep
7:32 min sleep. 1.0 events/hr using CPAP machine.
Good sleep and numbers look great.
Supplements
1 x Centrum Mens multi v
1 x Blackmores Probiotics +
2 x Digestive Enzymes (1 w/ Breakfast and lunch)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg
1 x Tudca 500mg
Great work sticking to the plan mate. I bet you are glad you stuck into it and got the leg session done anyway. Keep nailing it brother.
Definitely be careful of the lower back, nothing wrong with having a rest day, if its feeling really stiff tomorrow never try to push through the pain, you can always go physio or remedial massage until it feels loose and limber. The last thing we need for you right now is a lower back injury
bros A++
Love to see it. Keep it up.
Got the leg session in, go you legend
. I have just started on the packaged egg white as well, they are super convenient. I don't get frozen ones though, have to look into that. Lower back will get a bit fried from 2 leg sessions so just let in rest today brother. Winning the battle here
@kamsikazee great updates....keep going.....
Definitely physical and mental are both important.
Nice going bro! I bet you are getting accustomed to the squats now bro. Your CNS will kick in and the weights will fly up!
Sucks about your back, how’s your stretching routine? Maybe foam rolling and hanging from the bar might help. Squats can compress the back a bit
Definitely felt good getting it done!
Yeah i've had lower back issues as a teen and can usually get a good gauge on when to stop or slow down these days. I'll do everything I can to avoid doing any further damage. Might get some physio or massage done if it persists.Definitely be careful of the lower back, nothing wrong with having a rest day, if its feeling really stiff tomorrow never try to push through the pain, you can always go physio or remedial massage until it feels loose and limber. The last thing we need for you right now is a lower back injury
Thanks brother!!
Haha you knocked out any little doubt I had in my head. Had my somewhat of a rest day today so hopefully feeling better by tomorrow morning.Got the leg session in, go you legend
Lower back will get a bit fried from 2 leg sessions so just let in rest today brother. Winning the battle here
Just got into the frozen a couple of weeks ago, its twice as big and only a few dollars more. I just keep an extra bag in the freezer and put it into the fridge to defrost a day or so before im out of the current bag.
Thanks brother!
True brother!
Yeah wasn't as sore after my second session. Just felt a little strain in the back which ill monitor, need to get a belt as you recommended and I didn't do much stretches.
Thanks brother!
My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth
Daily Log 1/3
Daily Log 1/3
Finally a well deserved rest day from the gym after 6 days straight and two full PPL splits. Had a busy day planned to spend with the family. Took the kids out to the city early in the morning. It was the 100 year anniversary of the first electric trains and we got to ride in the oldest train set in Australia, nicknamed the Red Rattler, named after its colour and its rattling at higher speeds. Kids had a blast, was great to be apart of a historical occasion especially given my line of work, and we spent the rest of morning exploring the city. I wouldn't say i feel completely rested, but it was a great day nonetheless.
Diet was good, purchased my breakfast out in the city with my go to healthier takeaway option. Got some steps in. Ready to hit the scales tomorrow morning for my weekly weigh in and get back into the gym.
Diet
Started the day with a protein shake, Subway for breakfast mid morning in the city. Chicken sandwiches for a late lunch with protein water. Lean mince and potatoes for dinner.
Bonus pics:
Got some nice snaps from our day out in the city.
Went for a ride in the "Red Rattler" 100yr old heritage train:
Subway lunch in the park:
Some photos in front and around the ANZAC war memorial museum.
Exercise
Rest day, no gym. Got some steps in walking around the city.
Sleep
7:03 min sleep. 3.6 events/hr using CPAP machine.
Decent sleep but the number of events up.
Supplements
1 x Centrum Mens multi v
1 x Blackmores Probiotics +
2 x Digestive Enzymes (1 w/ Breakfast and lunch)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg
1 x Tudca 500mg
Great photos, glad to hear your kids had a blast, hows the back feeling today?
Woke up still a little sore, I got the mrs to rub in some voltaren and did some stretching. Ill put some voltaren again before bed and hopefully should be good for tomorrow.
Stretching is very important, i know it doesn't sound very masculine but adding 1 session of reform pilates a week can loosen you up and manage any lower back issues long term
Bro on the left looking suave af!
That is a great rest day. Really relaxed and let the body chill and rest. More importantly, you let your mind do that as well. Even ate in a really clever, balanced way. You have come a long way brother.
Awesome pics of the day.
He looked like he meant business.
Yeah I can't imagine myself doing Pilates haha. I hope I wouldn't have to wear a full body Lycra
Backs feeling good this morning which is great.
But yeah on a serious note I need to look into doing some sort of stretching maybe once a week.
Thanks brother. Needed the day off!That is a great rest day. Really relaxed and let the body chill and rest. More importantly, you let your mind do that as well. Even ate in a really clever, balanced way. You have come a long way brother.
Awesome pics of the day.
@kamsikazee killer training session man the meals for the day look like they are very protein packed!
Incredible job. Keep it up.
Thanks bro. I try plan my meals to get as much protein, low calories and volume as possible aiming for 250g a day (protein)!
EVO love!
My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth
Daily Log 2/3
Starting todays log with a motivational quote from past US president Theodore Roosevelt because sometimes we need a little extra motivation on a Monday...
"Nothing in this world is worth having or worth doing unless it means effort, pain, difficulty. No kind of life is worth leading if it is always an easy life. I know that your life is hard; I know that your work is hard; and hardest of all for those of you who have the highest trained consciences, and who therefore feel always how much you ought to do. I know your work is hard, and that is why I congratulate you with all my heart. I have never in my life envied a human being who led an easy life; I have envied a great many people who led difficult lives and led them well."
Daily Log 2/3
Starting todays log with a motivational quote from past US president Theodore Roosevelt because sometimes we need a little extra motivation on a Monday...
"Nothing in this world is worth having or worth doing unless it means effort, pain, difficulty. No kind of life is worth leading if it is always an easy life. I know that your life is hard; I know that your work is hard; and hardest of all for those of you who have the highest trained consciences, and who therefore feel always how much you ought to do. I know your work is hard, and that is why I congratulate you with all my heart. I have never in my life envied a human being who led an easy life; I have envied a great many people who led difficult lives and led them well."
Back into the gym this morning for a Push session, lower back strain all but gone thankfully. Got a decent pump, but had to cut the cardio a little short as I got called into work a little earlier. I left in a rush and didn't take my watch with me and so didn't get to track any of the steps at the gym. Diet was good today, nice and clean and got to add some seafood to it.
Weekly weight in results:
Last week: 108.4kg (23/2/26)
Today: 107.4kg
Happy to continue dropping the weight, 1kg since last week.
Diet
Post workout protein shake and eggs for breakfast, chicken sandwiches for lunch, late afternoon store bought protein yoghurt, lean beef mince and potatoes for dinner, evening prawns with Nando's peri peri sauce.
Bonus pics:
My dinner: Lean beef mince, spud lite potatoes and salad.
Evening snack, prawns with some Nando's peri peri sauce:
Exercise
Push B day, followed up with 20min on treadmill. Didn't wear my watch to the gym so step count is not accurate.
Machine reverse fly:
30kg x 20
30kg x 20
30kg x 20
Chest press machine :
40kg x 20
47.5kg x 20
47.5kg x 20
Incline Dumbbell Press:
30kg x 20 (15kg DB)
30kg x 19
30kg x 18
Seated Dumbbell Lat raises:
12kg x 20 (6kg DB)
12kg x 20
12kg x 20
Tricep straight bar pushdown:
22.5kg x 20
22.5kg x 20
22.5kg x 20
Treadmill:
20 min 9 sec 6 incline - 6km/hr - 2.0km
Sleep
7:09 min sleep. 4.7 events/hr using CPAP machine.
Decent sleep but the number of events up even higher today, well above the usual average.
Supplements
1 x Centrum Mens multi v (taken in AM)
1 x Blackmores Probiotics +(taken in AM)
2 x Digestive Enzymes (1 w/ Breakfast and dinner)
2 x tbsp psyllium husk (taken before meals)
2 X Magnesium Glycinate 500mg ( eqiv to 400mg total) (taken PM before bed)
6 X Swiss high strength fish oil 1,500mg
1 x Tudca 500mg (taken in AM with food)
PED's
1.5mg Retatrutide (Bi-weekly dose every Mon/Thur) Supplied by @ZenithHealth
Glad to hear your lower back is better, good workout split and nutrition!My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth
Daily Log 2/3
Starting todays log with a motivational quote from past US president Theodore Roosevelt because sometimes we need a little extra motivation on a Monday...
"Nothing in this world is worth having or worth doing unless it means effort, pain, difficulty. No kind of life is worth leading if it is always an easy life. I know that your life is hard; I know that your work is hard; and hardest of all for those of you who have the highest trained consciences, and who therefore feel always how much you ought to do. I know your work is hard, and that is why I congratulate you with all my heart. I have never in my life envied a human being who led an easy life; I have envied a great many people who led difficult lives and led them well."
Back into the gym this morning for a Push session, lower back strain all but gone thankfully. Got a decent pump, but had to cut the cardio a little short as I got called into work a little earlier. I left in a rush and didn't take my watch with me and so didn't get to track any of the steps at the gym. Diet was good today, nice and clean and got to add some seafood to it.
Weekly weight in results:
Last week: 108.4kg (23/2/26)
Today: 107.4kg
Happy to continue dropping the weight, 1kg since last week.
Diet
Post workout protein shake and eggs for breakfast, chicken sandwiches for lunch, late afternoon store bought protein yoghurt, lean beef mince and potatoes for dinner, evening prawns with Nando's peri peri sauce.
View attachment 192067View attachment 192066View attachment 192068View attachment 192065View attachment 192064
Bonus pics:
My dinner: Lean beef mince, spud lite potatoes and salad.
View attachment 192061
Evening snack, prawns with some Nando's peri peri sauce:
View attachment 192062
Exercise
Push B day, followed up with 20min on treadmill. Didn't wear my watch to the gym so step count is not accurate.
Machine reverse fly:
30kg x 20
30kg x 20
30kg x 20
Chest press machine :
40kg x 20
47.5kg x 20
47.5kg x 20
Incline Dumbbell Press:
30kg x 20 (15kg DB)
30kg x 19
30kg x 18
Seated Dumbbell Lat raises:
12kg x 20 (6kg DB)
12kg x 20
12kg x 20
Tricep straight bar pushdown:
22.5kg x 20
22.5kg x 20
22.5kg x 20
Treadmill:
20 min 9 sec 6 incline - 6km/hr - 2.0km
View attachment 192063
Sleep
7:09 min sleep. 4.7 events/hr using CPAP machine.
Decent sleep but the number of events up even higher today, well above the usual average.
Supplements
1 x Centrum Mens multi v (taken in AM)
1 x Blackmores Probiotics +(taken in AM)
2 x Digestive Enzymes (1 w/ Breakfast and dinner)
2 x tbsp psyllium husk (taken before meals)
2 X Magnesium Glycinate 500mg ( eqiv to 400mg total) (taken PM before bed)
6 X Swiss high strength fish oil 1,500mg
1 x Tudca 500mg (taken in AM with food)
PED's
1.5mg Retatrutide (Bi-weekly dose every Mon/Thur) Supplied by @ZenithHealth
Great workout mate. Another kg off the scale in a week is phenomenal bloke! You are smashing it. Hope you are doing all good with everything going on at home.My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth
Daily Log 2/3
Starting todays log with a motivational quote from past US president Theodore Roosevelt because sometimes we need a little extra motivation on a Monday...
"Nothing in this world is worth having or worth doing unless it means effort, pain, difficulty. No kind of life is worth leading if it is always an easy life. I know that your life is hard; I know that your work is hard; and hardest of all for those of you who have the highest trained consciences, and who therefore feel always how much you ought to do. I know your work is hard, and that is why I congratulate you with all my heart. I have never in my life envied a human being who led an easy life; I have envied a great many people who led difficult lives and led them well."
Back into the gym this morning for a Push session, lower back strain all but gone thankfully. Got a decent pump, but had to cut the cardio a little short as I got called into work a little earlier. I left in a rush and didn't take my watch with me and so didn't get to track any of the steps at the gym. Diet was good today, nice and clean and got to add some seafood to it.
Weekly weight in results:
Last week: 108.4kg (23/2/26)
Today: 107.4kg
Happy to continue dropping the weight, 1kg since last week.
Diet
Post workout protein shake and eggs for breakfast, chicken sandwiches for lunch, late afternoon store bought protein yoghurt, lean beef mince and potatoes for dinner, evening prawns with Nando's peri peri sauce.
View attachment 192067View attachment 192066View attachment 192068View attachment 192065View attachment 192064
Bonus pics:
My dinner: Lean beef mince, spud lite potatoes and salad.
View attachment 192061
Evening snack, prawns with some Nando's peri peri sauce:
View attachment 192062
Exercise
Push B day, followed up with 20min on treadmill. Didn't wear my watch to the gym so step count is not accurate.
Machine reverse fly:
30kg x 20
30kg x 20
30kg x 20
Chest press machine :
40kg x 20
47.5kg x 20
47.5kg x 20
Incline Dumbbell Press:
30kg x 20 (15kg DB)
30kg x 19
30kg x 18
Seated Dumbbell Lat raises:
12kg x 20 (6kg DB)
12kg x 20
12kg x 20
Tricep straight bar pushdown:
22.5kg x 20
22.5kg x 20
22.5kg x 20
Treadmill:
20 min 9 sec 6 incline - 6km/hr - 2.0km
View attachment 192063
Sleep
7:09 min sleep. 4.7 events/hr using CPAP machine.
Decent sleep but the number of events up even higher today, well above the usual average.
Supplements
1 x Centrum Mens multi v (taken in AM)
1 x Blackmores Probiotics +(taken in AM)
2 x Digestive Enzymes (1 w/ Breakfast and dinner)
2 x tbsp psyllium husk (taken before meals)
2 X Magnesium Glycinate 500mg ( eqiv to 400mg total) (taken PM before bed)
6 X Swiss high strength fish oil 1,500mg
1 x Tudca 500mg (taken in AM with food)
PED's
1.5mg Retatrutide (Bi-weekly dose every Mon/Thur) Supplied by @ZenithHealth
Love the quote. Jogging today for me was hard lol. I just kept thinking "who's going to carry the boats and the logs" should have put that in my log
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