Wednesday 1st January 2025
Food
Breakfast
50g porridge, blueberries, 4 boiled eggs, quac
Kale and spinach smoothie:
Handful kale and spinach, 1 cup frozen blueberries, ginger, 1/2 lemon juice.
Meal 1
1 cup basmatti rice, 200-250g chicken
300g yoghurt, blueberries, 1 teaspoon flaxseed, 2 teaspoon chia seeds, 20g walnuts
Meal 2
1 cup basmatti rice, 200-250g chicken breast
Meal 3
1 cup basmatti rice, 200-250g chicken breast, quac
Today was the first day where I was struggling with hunger, hence the added fats in Meal 3. Will have to start adding veg to bulk out meals.
Gym - back
Set.Reps@Weight/pin stack
Lat pulldown
1.14@8 2.13@8 3.14@8 4.11@8
Underhand lat pulldown
1.13@6 2.16@6 3.14@6 4.12@6
Bb row
1.14@60 2.13@60 3.13@60 4.11@60
Cable vbar row
1.16@14 2.13@14 3.13@12 4.12@12
Cable pullovers
1.12@6 2.12@7 3.12@7
Cable crunch seated
1.14@10 2.13@10 3.14@10
Treadmill, 30mins, 6.5 kmph, incline 4
Struggled feeling lats on pulldowns, had to really lighten the weight and squeeze otherwise I felt it more in my shoulders.
Overall quite disappointed, felt weak and muscles fatigued without much connection. Hand kept cramping like a mother trucker hand to go thumbless to try and negate that
Food
Breakfast
50g porridge, blueberries, 4 boiled eggs, quac
Kale and spinach smoothie:
Handful kale and spinach, 1 cup frozen blueberries, ginger, 1/2 lemon juice.
Meal 1
1 cup basmatti rice, 200-250g chicken
300g yoghurt, blueberries, 1 teaspoon flaxseed, 2 teaspoon chia seeds, 20g walnuts
Meal 2
1 cup basmatti rice, 200-250g chicken breast
Meal 3
1 cup basmatti rice, 200-250g chicken breast, quac
Today was the first day where I was struggling with hunger, hence the added fats in Meal 3. Will have to start adding veg to bulk out meals.
Gym - back
Set.Reps@Weight/pin stack
Lat pulldown
1.14@8 2.13@8 3.14@8 4.11@8
Underhand lat pulldown
1.13@6 2.16@6 3.14@6 4.12@6
Bb row
1.14@60 2.13@60 3.13@60 4.11@60
Cable vbar row
1.16@14 2.13@14 3.13@12 4.12@12
Cable pullovers
1.12@6 2.12@7 3.12@7
Cable crunch seated
1.14@10 2.13@10 3.14@10
Treadmill, 30mins, 6.5 kmph, incline 4
Struggled feeling lats on pulldowns, had to really lighten the weight and squeeze otherwise I felt it more in my shoulders.
Overall quite disappointed, felt weak and muscles fatigued without much connection. Hand kept cramping like a mother trucker hand to go thumbless to try and negate that